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Learning to Cope: Six Wellness Activities for College Students

Learning to Cope: Six Wellness Activities for College Students

There is no way around it. Being a college student can be stressful. There is constant pressure to get good grades, impress your instructors, and work towards a bright future. When you are on your own and away from home, it is easy to try and cope with stress through unhealthy behaviors like drinking or hanging out with a bad crowd. However, it is important to manage that stress in a healthy way. We’re here to tell you that there are many wellness activities that you can try that can help to quell some of that unwanted anxiety. Consider some of these helpful tips and see what works for you.

1. Look Inside Yourself

The first activity that you should try is to take an honest look inside of yourself and decide if you are becoming mentally drained or burned out. Sometimes, something as simple as your college major could cause you stress. Recent research shows that some of the most stressful majors are education, psychology, and science. So, if you are entering one of those programs, then you need to already have a plan of action to maintain your mental health.

Sometimes, we may try to convince ourselves that we are happy, but inside, we may be struggling. The first step is to understand the signs of burnout, which can include trouble concentrating, reduced energy, or a general lack of motivation. If you notice that you’re having consistent issues, then you should try one of the activities below.

2. Get Creative

It is not uncommon to focus on your schoolwork so intently that you forget to take breaks and rest your mind. As a solution, consider intertwining your work with some new creative hobbies to get you back on track. There are many fun hobbies that can help with your memory and concentration, including painting, playing a musical instrument, and learning to knit and crochet.

These hobbies can be helpful because they allow you to put schoolwork aside while you do something that you enjoy. It is easy to get lost in a painting or to fall in love with playing the trumpet and watch as your anxieties melt away. Playing an instrument has also been found to reduce cognitive decline. So, if your school has a band, consider joining.

3. Go Out With Your Friends

Another way to get the healthy mental breaks that you deserve is by going out and keeping up with your social life. Getting out of the dorm and meeting up with friends is a great way to do something completely different and take your mind off of your work for a few hours. Plus, your friends likely have similar issues, so you can talk with them and learn the methods that they use to handle their stress.

Consider the idea of combining your school work with your social life by forming a study group where you can meet up, attend to your studies, and improve your social skills along the way.

4. Spend Time With Animals

Many people deal with their stress by adopting a pet. A dog or cat will act as a constant companion that will give you a purpose and a sense of responsibility. Since many colleges may not allow pets in the dorms, you can try a different approach.

Look online and see if there is a stable or equestrian center nearby and ask if you can ride or work with the horses. There are many benefits to riding horses. Among them is the ability to strengthen your core, legs, and back as you ride. Horses can also have a very calming presence for people, and riding through the wilderness can bring you back to a more natural place where your worries can drift away. If you are able to care for one of the horses, then you could also get a sense of routine and companionship that can help you to ease your mind.

5. Get Your Feelings Out

If you don’t find healthy ways to cope with your stress, then your anxieties can escalate over time. A good way to find peace is to get your feelings out. If you have mild stress, then you can clean up your mindset by talking to a friend or consider journaling. Writing all of your feelings out can do wonders for your psyche. The best time to do so is before bed. By writing out your anxiety and stress of the day, you can get it out of your system and ensure that you get a good night’s rest.

6. Reach Out for Help

Finally, if you try the activities above as well as your own relaxation methods but you are still feeling stressed, then you may want to join a group or speak to a professional. The fact is that if you are feeling mentally drained or upset, you are not alone. Student mental health is a priority on many campuses these days, so school officials are making it a point to provide services that can help young people in need. Look at local bulletin boards, speak to your resident advisor, or talk to your counselor about groups on campus that can help.

In the end, if you are a student who is coping with anxiety at school, then know that you are not alone. Consider the activities discussed here, and seek extra help if you need it so you can thrive during your college career.

SEE ALSO: Five Scams Targeting College Students and How to Avoid Them

4 Ways College Students Can Pursue Self-Improvement

4 Ways College Students Can Pursue Self-Improvement

College is an opportunity to obtain a degree that can propel you forward in your career, but it’s also much more than that. For example, the college experience can be a foundation for self-improvement.

Self-improvement is essential for developing a healthy relationship with yourself, growing your skillset, and ensuring you step into post-grad life prepared and confident. Ultimately, self-improvement puts college students on a path to living more fulfilled lives.

College students can pursue self-improvement and reap the benefits mentioned above by doing these four things.

1. Learn New Skills

College won’t teach you everything you need to know to succeed. Still, you must learn as much as possible for real self-improvement. Therefore, it’s essential to develop skills that have nothing to do with your coursework in ways that aren’t fostered between your college’s walls.

Start with online tools for self-improvement. For example, there are various educational videos to choose from on YouTube. You can use Khan Academy’s free academic network, connect with other learners, and pick from thousands of video lessons. E-books and social media platforms like Clubhouse are also excellent self-education resources.

You may have to learn new skills in your free time, and it may be little by little. However, it’s essential to truly improve.

2. Prioritize Health and Wellness

A little over 40% of college students navigate depression and anxiety symptoms. And, unfortunately, 75% of them won’t seek treatment.

Moreover, college students are known for poor diets, irregular sleeping habits, excessive alcohol consumption, and improperly balanced exercise — all of which lead to poor physical health. Poor mental and physical health only impedes self-improvement.

Bettering yourself requires you to hyperfocus on health and wellness. Take care of your physical body by exercising regularly and eating well, both of which also help naturally regulate your hormones. See your primary care physician and any specialists regularly to ensure your internal organs are functioning correctly and your muscles and bones are in good shape.

You must nurture your mental health in college, too. Make self-care a part of your everyday routine. Manage your stress levels. Ensure you have a life outside of school. Get out into nature, practice mindfulness, and pursue your passions. If you need an extra layer of support, enlist the help of a therapist or counsellor. When you prioritize your health and wellness, it’ll be easier to make self-improvement constant.

3. Work on Your Mindset

Mindset is everything. If your mindset is inherently negative, you’ll see the world through that lens and conduct yourself in a way rooted in hesitancy, doubt, and fear.

On the other hand, when your mindset is intrinsically positive, it’s much easier to accept and navigate the tough things life throws at you, which builds character and resilience. You’re also more likely to genuinely appreciate the good and keep building on it.

You can work on your mindset by:

  • Journaling;
  • Facing your fears;
  • Listening to empowering podcasts;
  • Listing what you’re grateful for each day;
  • Committing to positive internal dialogue;
  • Surrounding yourself with good people;
  • Stepping out of your comfort zone often;
  • Reading self-help and self-improvement literature;
  • Participating in meditation and mindfulness activities;
  • Interrupting negative thought patterns with positive ones;
  • Showing yourself grace and understanding during hard times.

Even if you are swamped with college work, it is important to carve out time to take care of yourself. Working some of these tips into your routine can only benefit your performance in the long run, because you’ll be less likely to become burnt out.

4. Stay On Top of Your Finances

When it comes to college student spending, you’re usually on a tight budget. However, the majority of students use their limited money on eating out, buying clothes, and stocking up on snacks.

One of the worst things college students can do is put themselves in a financial bind. You need money to live. You also need it to advance and improve. Bad spending habits and a lack of financial literacy won’t allow you to do either. Instead, an unhealthy relationship with money incites constant stress and anxiety.

Reduce financial stress in college so you can live comfortably and pursue self-improvement opportunities. Create a budget and stick to it. Minimize frivolous spending. Keep growing your financial literacy so you’re ready to make mindful investments in the future.

In addition, financial information and other confidential documents have a lot of personal information on them. Thus, it’s essential to protect your identity and safeguard your information.

Keep your personal information in a secure place only accessible to you. It may be uncommon to shred items in college, but flash drives, receipts, or mail should be taken care of in that way.

This will help ensure none of your personal data is leaked or acquired by someone who shouldn’t have it. You don’t need that stress on top of everything else, and it will prepare you for handling sensitive information in the future. Keep your finances organized, accurate, and protected so you can build a solid financial foundation that enhances your self-improvement efforts for years to come.

There are obvious reasons for everyone to pursue self-improvement. College students, in particular, can benefit tremendously from a continuous effort to improve themselves. Not only will your college experience be more valuable, but you’ll also be prepared to step into post-grad life with purpose and confidence. Start with the tips above to prioritize self-improvement.

SEE ALSO: College Dating: 5 Ways to find Love on Campus

Balancing College Life and Mental Health

Balancing College Life and Mental Health

College is supposed to be one of the most unforgettable times of your life. But, it can also be one of the most stressful. A national survey of college students in 2020 found that nearly 40% experienced depression, one in three dealt with anxiety, and one in seven admitted that they’d thought about suicide in the last year.

When you think about it, college students have a lot on their plates that can contribute to a decline in mental health. Moving to a new environment is scary. Making new friends can be overwhelming. Thinking about the future is often daunting, especially when you factor in student loan debt.

On top of it all, today’s college students are trying to navigate their way to graduation through a global pandemic.

Do all of those things sound familiar? If so, take a deep breath.

First of all, you’re not alone in the way you’re feeling. More importantly, though, you don’t have to let the weight of stress and anxiety spoil your college career. By finding ways to balance college life and your mental health, you can make the most of your experience and prioritize your well-being. Let’s cover a few useful tips that can make it easier to find that balance.

Adjusting to a New Place

One of the hardest things about getting used to college is living in a new place. For most students, it’s the first time you’re living apart from your family. If you went to a different state for college, it can often feel like you’re in a completely foreign territory.

Moving, in general, is stressful. It’s even harder when you’re on your own. Thankfully, there are things you can do to make the adjustment period easier, including:

  • Making socializing a priority
  • Staying physically active
  • Practicing self-care
  • Trying new things
  • Doing things that bring you happiness and comfort

One of the benefits of college is that it’s relatively easy to do most of those things. Having a roommate or two is a great way to meet people immediately. Joining clubs you’re interested in is another wonderful option for keeping busy and meeting friends with shared interests. Go for walks around campus to get the lay of the land while staying active at the same time. And, don’t be afraid to stay involved in some of your old hobbies.

Most importantly, don’t rush yourself. Adjustments take time. It’s okay to feel a bit homesick at first, and there’s no perfect timeline for feeling comfortable in a new place. Take care of yourself and be willing to meet new people, and you might be surprised when one day you wake up feeling happier and less homesick than before.

Managing Your Stress

Whether you’re a first-year student or you’re graduating in a semester, excessive stress can be a huge problem for college students.

Between keeping up with classes, maintaining a social life, and thinking about the future, it’s easy to burn out quickly and feel like you don’t have any energy. Some of the suggestions listed above can make a big difference when it comes to stress management. Basic self-care practices like getting enough sleep and exercising are crucial for managing your stress. But, you can also improve your energy and feel less fatigued by eating energy-boosting foods (and maybe cutting back on the ramen), striking a healthy work-life balance with your classes, and spending time outside.

It’s also helpful to cut out alcohol. While parties tend to be stereotypical of college experiences, limiting your alcohol intake can actually give you more energy and boost your overall health. When you’re more energized, your focus will improve. You won’t feel so overwhelmed, and it’ll be easier to manage your stress.

Reaching Out for Help

Remember that survey we touched on earlier? Clearly, if you’re feeling depressed or anxious, you’re not the only one. Because of the rise in mental health conditions across college campuses, many universities have established mental health centers and services.Unfortunately, there is still a stigma to seeking mental health treatment for some people. Don’t let that deter you from reaching out and getting the help you need. Seeking out help is a sign of strength. Consider some of the following services that might meet your needs and help you to manage your stress:

  • Campus support groups
  • Guidance counselors
  • On-campus counselors or therapists
  • Mental health brochures/resources for off-campus guidance

You can also help yourself in other ways, including volunteering for organizations or groups that mean something to you. One study by Harvard Medical School found that volunteering helps people feel more socially connected. That can help you to manage depressive thoughts and fight back against loneliness.

Even reaching out to family members and friends at home can make a big difference in how you feel. If you’re struggling, connect with those who already support you and want to help.

Taking charge of your mental health in college is one of the best things you can do. Yes, you’ll be more focused and productive when it comes to your studies. More importantly, though, you’ll learn how to take care of your well-being in positive and impactful ways. Those are the skills you’ll carry with you long after you graduate.

Lifetime Income Effected Lack of Mental Health Treatment

Lifetime Income Effected by Lack of Mental Health Treatment

Yale University Professor, Barbaea Biasi alongside colleagues Michael Dalh of Aalborg University and Petra Moser of New York University have released a paper emphasising the the effects the lack of important treatment can have on careers. She states how mental health conditions do not receive the type of urgency as physical conditions by policymakers and doctors and therefore wanted to research the consequences.

“We thought it was really important to quantify systematically what the penalties are, even just in terms of people’s careers and productivity, to hopefully inform the debate about access to treatment,” Biasi said.

To view the full story, click here to visit the Yale University new website.

SEE ALSO: Study: Childhood Adversity Linked to Early Mortality 

 

Which Colleges are Best for Psychology?

Will This Antidepressant Work for You? A Brain Scan May Reveal the Answer

A new study of more than 300 people with major depression found that brain wave patterns predicted which ones were most likely to respond to antidepressants, in this case the drug sertraline also known as Zoloft.

This small step toward understanding treatment for depression was reported on Monday in the journal Nature Biotechnology. If the approach pans out, it could offer better care for the millions of people in the U.S. with major depression.

“This is definitely a step forward,” said Michele Ferrante, who directs the computational psychiatry and computational neuroscience programs at the National Institute of Mental Health.

Right now, “one of our great frustrations is that when a patient comes in with depression we have very little idea what the right treatment for them is,” said Dr. Amit Etkin, an author of the study and a professor of psychiatry at Stanford University. “Essentially, the medications are chosen by trial and error.”

See also: Dr. Sherry Benton on Mental Health Support at College

Side effects of antidepressants

Trial and error can be a harrowing way to select an antidepressant for patients. The drugs can cause a wide range of unpleasant side effects, including nausea, weight gain and increased appetite, loss of sex drive, fatigue and drowsiness, insomnia, dry mouth, blurred vision and constipation.

And for patients suffering from these side effects, it’s not as simple as stopping taking the antidepressants. “Don’t do it,” advises Mayo Clinic. Without antidepressants, depression symptoms will return, but this time with withdrawal-like symptoms.

See also: Your Seven Day Break on the Pill is Bogus—Here’s Why

Antidepressants study

In the study, researchers used artificial intelligence to analyze the brainwave patterns in more than 300 patients who had been diagnosed with major depression. Then they looked to see what happened when these same patients started treatment with sertraline.

And one pattern of electrical activity seemed to predict how well a patient would do. “If the person scores particularly high on that, the recommendation would be to get sertraline,” Etkin said.

Also, people whose brain waves showed they wouldn’t do well with the drug, were more likely to respond to a non-drug therapy called transcranial magnetic stimulation.

The results suggest depression treatment doesn’t have to rely on trial and error. “By finding people who are particularly sensitive to an antidepressant, we can find those people for whom the drug is very effective,” Etkin said.

Putting it into practice

Most psychiatrists and psychologists already have the EEG equipment needed to collect brainwave data, although they would need to upload that data to be analyzed.

The study shows that scientists are finally getting closer to understanding how to pick the best treatment for someone with depression.

“We are certainly pushing in that direction,” Ferrante said.

See also: Study Reveals Troubling Link Between Marijuana and False Memories
Do Nootropics Work?
Helping a Friend Who Has a Substance Abuse Problem

How To Avoid Burnout

Colleges and universities across the country are reporting a widespread increase in mental health issues, and today’s college students are experiencing incredibly high pressure to survive college life and do well while at school. Not to mention the added pressure of setting yourself up for success in life after school and managing mounting student loan debt. There are expected challenges that going to school poses – like late-night studying and exams, more independence, owning your hours, sleep, saying no to partying – basically managing yourself as an adult. One thing is certain: you aren’t going to have all the answers when times get tough, but it’s expected that you’ll be able to figure things out. Today’s students are expected to do more and be more productive than any generation ever before, and it’s a constant struggle to live up to our highest ideals.

In addition to lots of added pressure, there are all sorts of distractions that could potentially stand between you and success as a student. It’s no surprise there are more things vying for your attention than ever before. In a recent survey of undergraduate students, 49 percent said the use of technology – like laptops, tablets and mobile devices – for reasons unrelated to class was distracting to them. Students know that using technology has a negative impact on people around them when used for “off-task” purposes like browsing the web, but they still use their devices when the classes are “boring”.

In fact, they tend to check their devices – particularly their smartphones – an average of 11 times during class for non-class activities. And a solid 12 percent are texting, emailing and checking the time or their social channels in class more than 30 times a day. When you think about all those screens, text messages, and push notifications constantly coming in, it’s no surprise that the ability to stay focused and clear-headed escapes us.

The end result? Overstimulation and BURNOUT. To counter all of that stress and anxiety that comes with the territory of daily life, there has been a slow and steady rise in the use of nootropics on a global scale. Today, nootropics include everything from prescription drugs, to dietary supplements on sliding scales of safety and effectiveness, to commonplace stimulants like caffeine (coffee and energy drinks, for example) – anything a person might use to enhance cognitive function, whatever that means to them. According to another report from Zion Market Research, the global nootropics market is set to grow at record speed, nearly 16% between 2018 and 2024. The public has spoken and to help meet heavy demand, a wave of successful nootropics companies has emerged.

When Sam Elick, founder and CEO of BrainJuice, was a college student himself, he was trapped in a cycle of bad habits that left him feeling depleted and foggy. He knew he wasn’t operating at full capacity, no matter how many cups of coffee or energy drinks he consumed. He wanted a healthy alternative to energy drinks and focus-enhancing drugs, and realized that of the available supplements, nothing on the market combined those elements to give the brain almost immediate clarity and focus. Then, through his MBA program in Entrepreneurship, Sam met a biochemist named Peter. With Peter’s knowledge of neurotransmitters and brain function, Sam decided to harness the goodness of real food with the power of science. Many rounds of ingredients and combinations later, he created BrainJuice® formula. Since then, his mission has been to perfect the formula by continuously updating the ingredients with the best food-derived sources available. Key ingredients include green tea extract, acai berry powder, monk fruit, organic coconut nectar and more, all of which have been scientifically provide to help with focus and productivity.

BrainJuice is an entirely different beast than an energy drink or that third cup of coffee – it is BRAIN FOOD. While energy drinks and coffee give you an unnecessary energy jolt to your entire body, BrainJuice is the perfect blend of natural ingredients to give your BRAIN the immediate nutrient boost it needs, without the jitters or other unhealthy side effects. The demands of busy student life are inevitable but by incorporating BrainJuice into your daily routine, you’ll have the ability to improve your focus, clarity, memory and mood. Whatever you do, do it with FOCUS.

BrainJuice is available nationwide at Whole Foods Market, CVS, GNC, Sprouts and other outlets across the U.S. It is also available on Amazon or at BrainJuice.me.

Kanye West Opens Up About Being Bipolar and His Mental Health

A recently released sneak peak of David Letterman’s Netflix show, My Next Guest Needs No Introduction reveals Kanye West opening up about his mental health struggles. In the interview, the rapper candidly narrates his personal experiences being bipolar and coping with the stigma surrounding mental illness.

Speaking about how bipolar has affected him, he tells Letterman, “You have this moment [where] you feel everyone wants to kill you. You pretty much don’t trust anyone…When you’re in this state, you’re hyper-paranoid about everything, everyone.

“This is my experience, other people have different experiences. Everyone now is an actor. Everything’s a conspiracy. You feel the government is putting chips in your head. You feel you’re being recorded. You feel all these things.”

Kanye West’s mental health journey

Concerns regarding Kanye West’s mental health first came to light in 2016, after the rapper was hospitalized at Ronald Regan UCLA Medical Center following, what was classified at the time, a psychiatric emergency. The hospitalisation was believed to the result of chronic sleep deprivation and subsequent mental exhaustion and occurred just hours after Kanye cancelled his remaining performances on his Saint Pablo Tour.

Two years after his November hospitalisation, Kanye discussed his bi-polar diagnosis through his album, Ye,which was released in June 2018. Debuting at number one on the US Billboard 200, the album featured artists such as Ty Dolla Sign, Caroline Shaw, Benny Blanco, Irv Gotti and Che Pop.

The album’s name originates from the word “ye” in the Bible and touches upon the last two letters of Kanye’s name that also appear in his Twitter handle.

Bipolar is my ‘superpower’

In a video interview with Big Boy TV, Kanye gave during his picturesque listening party for the album in Wyoming, he discussed the origins of the album’s name in greater detail, “Ye” means “you”… It went from Kanye, which means “the only one,” to just Ye —just being a reflection of our good, our bad, our confused, everything. The album is more of a reflection of who we are.”

The lyrics forming the album’s lead single, “Yikes,” directly confront his symptoms of bipolar disorder and expresses to the audience the importance of prioritizing getting help. Kanye wraps up the single’s chorus, “Yikes, shit can get menacin’, frightenin’, find help” and “Sometimes I scare myself, myself,” by titling his bipolar his ‘superpower’. “Yikes” seeks to absolve the stigma placed onto individuals with bipolar and mental illnesses, and Kanye emphasizes this by asserting that his bipolar disorder has turned him into a superhero.

Fighting the stigma around mental illness

The stigma of crazy attached to mental illness is a subject Kanye describes to David Lettermanas another way of society being able to “write you off.”

He tells Letterman, “They love to cut your sentences off halfway. What you say doesn’t mean as much. Sometimes, for me, I think it’s a form of protection for me, because if I’m peeping something that people don’t want me to think about or know as a celebrity, ‘Oh, he’s just crazy,’ and then I go home. If they didn’t think I was crazy, it may be a problem.”

The full interview is set to be aired on May 31 on Netflix.

See also: What is Camp, Anyway? Our Fave Met Gala Looks

Dr. Sherry Benton on Mental Health Support at College

Is Stress and Anxiety Hurting Your Academic Performance?

Is Stress and Anxiety Hurting Your Academic Performance?

When you arrive at College you are immediately hit with a multitude of pressures. These pressures—causing overwhelming stress—include:

  • Significant amounts of homework assignments and deadlines
  • Critical reviews by professors
  • Dealing with housing problems
  • Competitive grade performance
  • Lack of personal support systems
  • Inability to cope with stress and anxiety

The overwhelming psychological stress that the average student faces can seriously affect their mental focus while studying and the recall of information when taking tests. Test performance anxiety is quite common and can leave a student mentally blank when the pressure seems to boil-over!

These pressures are exponentially increased by trying to maintain part-time employment, extra- curricular activities and personal relationships. It becomes “too much on your plate”. But what can you do?

The common remedy is medication and counseling. Unfortunately, the medications can have nasty side effects and counseling can be frustrating with few immediate results.

Learning new coping skills that include practicing relaxation methods and anxiety relief techniques is any easy and affordable solution. All of this is now completely available on one website… www.AnxietyBeGone.com .

AnxietyBeGone.com is the largest site on the internet for teaching these self-help techniques. It is a membership subscription website that is amazingly affordable. But there is an enormous amount of information that’s completely free of charge. You can even get a free app for your phone… perfect for college students.

This app is called “The InstaCalm Stress & Anxiety Relief”, app. It has many functions that will:

  • Calm your nervous system early in the morning with a relaxation recording, “Deep Calmness”, before you head off to classes.
  • Help you quickly go to sleep at night, with the recording, “Sleep Now”.
  • A video that shows you how to stop an Anxiety Attack FAST!
  • A hypnotic recording, Stress Response Technique, will condition your mind to turn off stress like a light-switch, as well as, become calm with a deep breath and overcome procrastination.
  • Online access to “The Top 10 Anxiety Relief Techniques”.

The training tutorials in the courses on the AnxietBeGone.com, are super-charged with hypnotic recordings. This website and the hypnosis recordings were created by Charles Beeson, CHt., one of the country’s top experts in Anxiety Hypnotherapy.

So, if you are experiencing stress and anxiety that’s hurting your academic performance visit www.AnxietyBeGone.com and get your FREE Mobile App, today!

Lifetime Income Effected Lack of Mental Health Treatment

Dr. Sherry Benton on Mental Health Support at College

If you’re a college student and you’re struggling with mental health, you’re definitely not alone. College News got advice from an expert.

With a recent research study showing that one in five university students are affected by anxiety or depression, the pressure on campus facilities is high. College News discussed the problem with Dr. Sherry Benton.

Dr. Benton is a psychologist and mental health care administrator with over 22 years of experience. She is also the founder of TAO Connect—a digital platform that functions to make mental health recovery treatments easily accessible.

College News: How can college students reach out about mental health struggles?

Dr. Benton: Most campuses have a counseling center, counseling service or psychological services. Find your campuses service and learn about their programs and services. Typically, they offer a range of options.

CN: What kinds of mental health support facilities should students be looking out for when applying for colleges?

DB: Ideally, campuses should take a campus wide, comprehensive approach—including prevention, resilience training, counseling, groups, bystander education programs and other services. The Jed foundation, “Jed Campus” program works with a campus over a four-year period to insure the campus approach to mental health, substance abuse and suicide, are comprehensive and well-coordinated. Jed Campus designation is an excellent way to insure a campus has taken these issues seriously and thought out the best approaches for them.

CN: What are the most common and the most effective ways to deliver mental health therapy?

DB: Different people have different needs and respond to different approaches. Traditional face-to-face individual psychotherapy is the most common and best known. However, research has shown it is not more effective than group therapy or internet based cognitive behavioral therapy for many common problems. Many people also find self-help or apps effective for them.

CN: Do you think that students do not receive enough mental health help at college?

DB: I think most universities work very hard to meet the need, yet providing psychotherapy is really expensive and often difficult to access everywhere not just in universities. Using effective models such as stepped-care can help campuses to stretch limited resources to provide more help to more students. In stepped-care, students are quickly assessed and then begin with a level of help likely to be helpful. Progress is monitored regularly and students can be moved to more intensive or less intensive levels of help depending on their responses.

CN: How can campuses raise awareness and take a proactive approach to mental health?

DB: Campuses can raise awareness through the following: educational campaigns, resilience training in freshman orientation classes, bystander education programs like Question, Persuade and Refer (QPR) or Kognito, education programs through Greek houses, residence halls, athletic departments, clubs and organizations.

CN: Are there exercises that students can practice on their own to help improve their mental state?

DB: Mindfulness meditation is something everyone should do. The many health benefits and mental health benefits would suggest that daily meditation should be as consistent as brushing your teeth. Another option is TAO Connect, which provides students access to its self-help courses whenever they want, without having to make an appointment to see a therapist.

CN: What is TAO Connect?

DB: We are a suite of online tools for mental health screening, assessment, patient education, skill development and progress monitoring. TAO can be used as self-help or with a therapist or case manager. TAO’s materials are interesting and engaging with actors in scenes, animations, interactive exercises and journaling.

CN: How can students take advantage of TAO Connect?

DB: There are 120 colleges in the US and Canada offering TAO’s programs to students either as self-help or through their counseling center. Contact your counseling center to find out if your school subscribes to TAO.

Further reading:

You’re Not Alone: Facing Loneliness In College

How To Conquer Exam Anxiety?

You’re Not Alone: Facing Loneliness in College

There is often an expectation that going to college will result in the commencement of the best years of a person’s entire life. For some people, this is true. Becoming independent, moving away from home and making new friends can provide the freedom that they need in order to flourish. Yet, for others, this isn’t the case at all.

Whilst college can be fun and exciting, it is natural that such huge amounts of change can cause anybody to feel anxious, vulnerable and insecure, prompting feelings of loneliness in college. According to a 2017 survey of 48,000 college students, 64 percent said that they had felt “very lonely” in the previous 12 months.

So why doesn’t anybody talk about loneliness in college?

Thanks to pop-culture, the pressure to enjoy college is paramount, generating shame and silence in those who can’t keep up with their classmates’ levels of constant excitement.

College is pretty much a wildcard. Disappointment with reality compared to expectation is a huge struggle for students, along with being in a strange environment, lacking money, being unprepared for independent living, missing family and friends and lacking a routine. Not clicking with the people that you’re forced to live with and comparing your experiences to those on social media can lead to feelings of isolation and inadequacy.

With no one to check up on you, retreating into these suffocating feelings of loneliness can be easier than conforming to the pressure to fake it along with everyone else. This can cause mental health struggles such as anxiety and depression, and make it impossible to concentrate on your increased workload.

Sound familiar? Here’s how to face loneliness in college.

“Not clicking with the people that you’re forced to live with and comparing your experiences to those on social media can lead to feelings of isolation and inadequacy”

Talk to someone 

Telling someone that you’re feeling lonely and overwhelmed won’t fix the situation, but will relieve a huge weight from your shoulders and allow your brain to process these feelings objectively.

This person could be a family member, friend, neighbor or even a complete stranger or doctor. Colleges often have wellbeing and support groups that will help you to realize that other people are experiencing the same feelings as you.

Admitting that you’re lonely can be hard and feel embarrassing, but speaking out and realizing that it is normal to struggle will ease your mind. You might even make a new friend.

Put yourself out there

It can be hard, but making an effort to meet new people will increase your chances of finding someone who you connect with and combating loneliness in college. Don’t feel pressured to like everyone that you live with, choosing who we forge friendships with is one of life’s privileges.

It sounds cliché, but joining clubs and societies and being part of a team or learning a new skill can introduce you to new people, give you a sense of routine and distract your mind for a while. Sitting next to someone new in lectures and mustering the courage to ask them if they’ve finished the assignment could lead to conversation, and hanging out in community areas will also help you to feel included.

Posting on a social media group for your area of residence and asking if anyone wants to hang out can also introduce you to new friends. If you’re thinking about quitting anyway, what have you got to lose?

Look after your body 

Loneliness and mental health problems are often linked with decreases in physical health. Getting enough sleep, exercising and eating a healthy, balanced diet will not only give you energy, but also improve your mood and cognitive function, helping you to think a little more clearly.

Get a part-time job

If you had a part-time job before college, consider applying for a similar role or volunteering in your free time. Unlike the vast, new changes in your life, knowing what to expect in a job role will give you routine, distract you from your worries and help you to feel more settled. Not to mention, working will introduce you to an entirely new set of people and give you a break from your fellow students.

Remember: You are normal

It is so important to normalize the situation and realize that being lonely is not only okay, but also expected.

Every person is different and being thrown together with a group of strong personalities when you are more reserved, or vice versa, can make you feel different, in a bad way. People also naturally have different stress levels, coping abilities and family relationships.

Similarly, remember that social media is not a true representation of reality. People post staged highlights of their life, and in most cases do not live to that level of excitement on a day-to-day basis.

Give yourself time

Like with any big change, adjusting can take time. People take varying amounts of time to adjust to a situation and the academic year will also take a while to quieten down.

If you need to take time for yourself, then do. Equally, it’s okay to go home for the weekend, or take a break from college all together and apply again when you’re more prepared.

For some people, college just isn’t for them. There are so many other paths forward in life and nobody is going to judge you for wanting out of a bad one.

Monitor your mental health 

Whilst loneliness is not a mental health problem, lonely feelings can turn into anxious thoughts. If you’re feeling worried, depressed or having panic attacks, talk to someone. If your feelings of loneliness in college are interfering with your ability to function and taking over your daily life, then ask someone to step in.

Further reading: Mental Health Awareness in School