Most college students believe there's a mental health crisis on campuses throughout the nation. FatCamera/E+ via Getty Images
Nearly 70% of college students say they are experiencing emotional distress or anxiety related to the pandemic. That’s according to a January 2022 survey that also found nearly 9 out of every 10 college students believe U.S. colleges and universities are facing a mental health crisis.
Below are five articles from the archives of The Conversation that highlight tips for college students to take better care of their mental health.
1. Prioritize your mental health
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When students do poorly in a class due to mental health issues, occasionally they might seek a medical exception that can withdraw them from the class instead of failing it. But students who get this exception often fail to seek the actual help they need to deal with the mental health issue that led them to do poorly in the first place.
That’s according to Nicholas Joyce, a psychologist at the University of South Florida.
“In my experience, many students who get the medical exception return the next semester without addressing their mental health needs and end up failing more courses,” writes Joyce.
Joyce recommends four ways college students can avoid having to seek a medical exception in the first place.
Read more: Are you mentally well enough for college?
2. Seek campuses designed to boost your mood
When selecting a college to attend, students should look at whether the campus design benefits their mental health.
Green spaces on college campuses can alleviate stress. Rana Faure/Getty Images
Two scholars from North Central College in Naperville, Illinois – Carly Drake, assistant professor of marketing, and Diane Bruce Anstine, Dean of the school of business and entrepreneurship – write about five campus design features that benefit students’ mental health.
“Campus design affects the college experience, and students can choose a campus or change their existing routines to support their mental health,” they write. “Such consideration is especially important during the COVID-19 pandemic, when new rules and norms have left many students more anxious and depressed than normal.”
3. Make a wellness plan
Before students even set foot on campus, they should develop a wellness plan to help them avoid major emotional distress. That’s according to Sandra M. Chafouleas, professor of educational psychology at the University of Connecticut, who details what every student’s wellness plan should include.
“… personal wellness plans must be customized to meet each individual student’s own needs,” she writes. “And I believe that since it is unclear whether new college students will be on physical campuses this fall or learning online, these plans are more important than ever.”
4. Avoid academic burnout
When college students suffer from burnout, it often leads them to experience feelings of isolation, low accomplishment and depression.
Ryan Korstange, assistant professor of university studies at Middle Tennessee State University, writes about five tips on how college students can avoid exhaustion.
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“The most effective way of preventing burnout is being sure you know why you’re in college to begin with,” he writes. “Build your internal motivation by identifying the skills you need to develop and the experiences you want to have while you are in college.”
Read more: 5 tips for college students to avoid burnout
One survey found 62% of colleges have dog therapy programs. Paul Aiken/Digital First Media/Boulder Daily Camera via Getty Images
5. Spend time with a therapy dog
Research has shown that spending just 10 minutes with a therapy dog can reduce college students’ stress levels. That’s why Christine Kivlen, an assistant professor of occupational therapy at Wayne State University, recommends students seek out therapy dog programs on campus. Kivlen writes about the calming effects of spending time with a therapy dog.
“Among other benefits, therapy dogs can help students achieve a stronger sense of belonging and better deal with being homesick and lonely, while also lessening their anxiety and stress.”
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15 tips to help relieve stress and anxiety
Exercise
Exercise releases endorphins, and it doesn’t take much to reap the benefits — a study published in the American Journal of Psychiatry linked just an hour of exercise weekly with less depression. Do it any way you enjoy — we recommend dancing around the house.
Take more vitamin C
If you’re in a slump, reach for a glass of orange juice. A study found that more vitamin C can elevate mood — and bolster your immune system. Decent sources include citrus, peppers, strawberries, broccoli, or a daily vitamin C supplement.
Get outside
The outdoors may be especially beneficial to your mood if you sit at a computer. Try the Japanese tradition of forest-bathing — simply spending time in the woods is thought to alleviate boredom and hostility.
If you can go out barefoot, practice “grounding.” Health gurus like Deepak Chopra say that connecting to the subtle electrical charge of the Earth can help with stress, mood and pain.
Snuggle your pet
Just 10 minutes spent petting a dog or a cat has been shown to reduce levels of a major stress hormone, according to a study conducted at Washington State University. Even watching animal videos can help, too — see it as self-care rather than procrastination.
Listen to music
Putting on your favorite playlist can quickly boost your mood, and singing along is even better. Both upbeat and slower songs can help you release negative emotions.
Give thanks
Reflecting on things you enjoyed about your day or what you’re thankful for can help boost your mood over time, as it produces a positive mindset.
Sarah Moe, CEO of Sleep Health Specialists in Minneapolis, suggests clients who have trouble sleeping to say aloud three things they are grateful for before closing their eyes.
Hearing your own voice remind you what you have to be grateful for seems to improve relaxation and reduce stress, Moe says.
Journal
Being thankful or expressing gratitude can help with relationships, stress and depression. Work that into your daily routine with a gratitude journal.
Try writing down three good things about your day every day. A notebook or notes app will do, but there are also dedicated gratitude journals you can buy.
Take breaks
Many more people are working at home these days, which can foster more stress. Taking short breaks for yourself throughout the day can do wonders for your mood. Try to give your brain a rest; sit outside for a bit with a mug of your favorite hot drink and watch the world go by, rather than scroll through news websites or social media.
Meditate
Meditation can help quell anxiety and depression. It isn’t an instant fix but some people find it as effective as medication or therapy over time.
For a simpler approach, take 10 to 20 breaths, and focus on nothing but your breath entering and leaving your body.
Pay it forward
It doesn’t have to be a grand gesture. Just showing kindness to a stranger, giving someone a compliment or letting a loved one know you appreciate them can instantly boost your mood.
Talk to a friend
Talking to a friend can help lift your mood, whatever the medium of communication. Whether you need to vent about your day or just want to catch up or joke around, you’ll likely feel better after reaching out.
Chew gum
Multiple studies have shown that chewing gum reduces anxiety. For example, researchers in Japan found that test subjects who chewed mint gum twice a day for two weeks reported lower levels of anxiety and mental fatigue compared with a control group that got just a mint.
In the words of the American Institute of Stress: “One has only to look at a tightly contested baseball game on TV to see how many players, coaches and managers are vigorously chewing bubble gum or something else to relieve their pent-up tension.”
Say a prayer
Shane Sharp, a Northern Illinois University sociologist, says many people are able to manage negative emotions through prayer, that it’s basically communicating with an “other” who can make the situation less threatening. And you won’t be alone; Sharp says about 70% of Americans pray at least once a week.
Laugh
According to the Mayo Clinic, laughter can stimulate circulation, relax muscles, enhance oxygen intake, increase endorphins and even boost your immune system.
Try to find the humor in the situation. “Even if it feels forced at first, practice laughing. It does your body good,” according to the Mayo Clinic.
Start a craft
The meditative, repetitive rhythms of some handicrafts, like knitting, have been shown to reduce blood pressure, lower depression and anxiety and increase a sense of well-being. Manipulating soft yarn has been compared to yoga in its ability to create a relaxed state.
