College is an exciting but often overwhelming time of life. Everything from academic pressure to navigating new social circles can cause students to struggle. Being a college student takes its toll, and the mental health crisis among college students is more urgent than ever.
Multiple studies have revealed that anxiety, depression and suicidal thoughts are at unprecedented levels. One survey A study of nearly 100,000 students from more than 100 U.S. college campuses found that 36% of students experienced anxiety, 41% showed symptoms of depression, 14% contemplated suicide, and 29% engaged in unintended self-harm. suicidal
These statistics underscore the critical need for proactive mental health care during these formative years. Prioritizing mental well-being is essential to a meaningful and satisfying college experience.
Read on to learn practical, easy-to-implement mental health tips for college students. Knowing how to balance daily life and manage your stress levels effectively will help you thrive, both academically and personally.
1. Prioritize self-care
Especially at the beginning, college is a whirlwind of schedules, meeting new people, balancing new assignments and class loads, and so much more. If you’re feeling overwhelmed, you’re not alone. That’s why it’s so important to prioritize self-care for college students. Neglecting their needs will lead to burnout and can have a negative impact on their social and academic success.
Some practical self-care tips for college students include:
- Take short breaks between study sessions.
- Set aside time each week to do things you enjoy
- Practice deep breathing when you feel anxious
- Create and maintain a healthy sleep routine.
- Exercise as much as you can, even if it just means walking around campus.
2. Stay connected with friends and family
College is a new beginning, where many students look forward to new friendships and experiences. As exciting as these new beginnings may be, leaning on old support systems can offer more stability. It can provide reassurance when you need it most, reminding you that you are not alone on this journey.
“The transition to college can be a lonely experience for many students. It is crucial to have a support system of friends and family who will help you adjust to the college environment.”
– Conversation Space Therapist, Dr. Olga Molina, DSW, LCSW
Ways to stay connected with family and friends while you’re in college:
- Plan weekly calls with your parents or other family members.
- Text or call old high school friends once a week
- Reach out when you feel isolated or alone at university
- Take time to reconnect with old friends when you’re home for the holidays
3. Manage stress with time management
Time management is something that many college students struggle with at first, but it is a lifelong skill that is great for reducing stress and avoiding burnout. It can be a challenge to balance everything on your mind, from classes and homework to extracurriculars and social activities, especially when mom and dad are no longer there to help you manage things. It can be overwhelming if you don’t have a solid plan.
Ways to manage your time at university:
- Break tasks into manageable steps
- Create a schedule each week, with blocks of time if necessary
- Use what works for you: A planner, calendar app, or even sticky notes can help you keep track of deadlines and prioritize important tasks.
- Learn when to focus on academics and when it’s okay to relax with friends
4. Seek help when necessary
Recognizing when you need support and knowing how to ask for help is not a sign of weakness, but a testament to your strength and resilience. College can be stressful, so if you’re struggling, it’s okay to look for resources on how to improve your mental health. College students should be proactive in seeking mental health support when the demands of the school environment become overwhelming.
Resources on campus
Many colleges offer students free or low-cost short-term counseling sessions. While these sessions are typically intended to provide immediate support, most university counseling centers are well connected to community mental health resources and can offer referrals to long-term care options, including online therapy platforms like Talkspace.
Be sure to visit your campus counseling center to see what’s available; You can find everything from group therapy to stress management workshops.
Online therapy
Online therapy is a flexible, convenient and confidential way to access mental health services. Talkspace is an easy way to connect virtually with licensed professionals at a location and time that suits you, perfect for busy college schedules.
National resources
- The National Alliance on Mental Illness (NAMI): NAMI offers a variety of mental health resources and supports specifically for young adults. His “NAMI on campusThe initiative provides mental health toolkits and strategies for college students to advocate for mental well-being on campus.
- Active minds: This nonprofit organization focuses on young adult mental health advocacy and offers peer-driven resources and programs to reduce stigma on campuses across the country.
- The Jed Foundation (JED): JED helps college students by strengthening mental health programs on campuses and providing resources for emotional well-being. Their mental health resource center for students includes everything from managing stress to accessing crisis hotlines.
- Crisis text line: Available 24/7, students can text “HELLO” to 741741 to connect with a trained crisis counselor. It is a free, confidential service ideal for anyone who needs immediate mental health support.
5. Maintain a healthy lifestyle
Focusing on your physical health can have a positive impact on your mental well-being in college. As a busy student, it’s easy to overlook things like nutrition, exercise, and sleep. However, maintaining a healthy lifestyle is crucial to managing stress and staying mentally alert.
You can maintain a healthy lifestyle by:
- Eat balanced meals of fruits, vegetables and lean proteins.
- Get physical activity: through sports, the gym, exercises or even a casual walk
- Try to sleep between 7 and 9 hours each night
- stay hydrated
- Keep healthy snacks that are easy to grab in your dorm or apartment
6. Practice mindfulness and relaxation techniques
Mindfulness and relaxation techniques are proven to effectively reduce anxiety and depression. For college students, practicing mindfulness can be especially beneficial. It can calm your mind and help you manage stress so you can focus during high-pressure times like midterms, projects, and finals. These practices are also helpful for students facing social anxiety in college, as they can provide tools to navigate social environments and reduce feelings of overwhelm.
Mindfulness exercises for university students:
- Meditation
- deep breathing
- Yoga
- Gratitude
- Say affirmations every day.
7. Balance schoolwork and play
Balance is key in school. It’s easy to get caught up in academic pressure, so striking the right balance between school and socializing may take some time, but it’s vital for your mental well-being.
To find balance in college:
- Set limits for free time
- Don’t feel guilty when you’re having fun (as long as you’re doing your job)
- Participate in social activities that you enjoy
- Join a club on campus
- Play a club sport.
- Go to the movies or go out to eat with friends.
8. Develop a positive mindset
Don’t underestimate the power of positive thinking, especially during the college years. Navigating the ups and downs of college life can be confusing and mentally exhausting. Changing your perspective to focus on the positive and things you can control helps you accept challenges.
To develop a positive mindset in college, consider:
- Practicing self-compassion
- Celebrating your achievements, even if they are small
- Finding a Therapist If You’re Struggling to Find a Positive Outlook
9. Limit social media use
Social media is great for many things, like staying connected with family and friends back home. However, excessive use can harm your mental health. Research found that students with higher rates of social media addiction are at higher risk of mental health problems.
“Although social media can improve communication and networking for college students, it can also worsen feelings of low self-esteem, loneliness, and depression. It is necessary to limit the use of social networks to better cope with the stress of being a university student.”
– Conversation Space Therapist, Dr. Olga Molina, DSW, LCSW
Some ways to limit social media use in college include:
- Monitoring your screen time
- Set limits on the number of social networks you interact with every day
- Stop following accounts or profiles that affect your mood
- Take breaks during study sessions or final exams.
10. Participate in extracurricular activities
College is a time to explore and grow. Join extracurricular activities, find new interests, and make new friends. Staying busy will add structure to days that are very different from the high school schedule you’re used to.
Look for activities that align with your passions or values. If you enjoy something, find a way to fit it into your schedule.
Extracurricular activities at the university:
- Volunteering
- club sports
- religious clubs
- Academic clubs
- Social clubs
- Campus Events
Embrace Wellness for a Successful College Journey
During college, prioritizing mental health is about more than just surviving. It can be crucial to thriving academically, socially, and professionally. College prepares you for the next step in life. If your mental health is affected, it can be difficult to transition into a new phase as an adult who is ready to take on the world. Integrating effective self-care tips for college students into your routine will help you promote a healthier, more balanced lifestyle and ensure success in your studies and well-being.
If you’ve been using mental health tips like those shared here but feel like you still need more help, Talkspace offers personalized therapeutic guidance from experts tailored to your needs.
Take control of your mental wellness journey in college. You don’t need to navigate alone this time. Resources like Talkspace are dedicated to helping you succeed in college and beyond. Learn more about Talkspace online therapy by contacting us today.
