Good Mental Health Tips & Strategies for College Students

The transition to college is a significant milestone in the lives of many young adults. College brings newfound freedom, independence and opportunities, but for many students this time is also characterized by an increase in mental health challenges – especially for those who live on campus. This blog sheds light on the issue, and shares tips and practical strategies for college students to support their good mental health – even before they set foot on campus.

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College students are one of the most vulnerable populations when it comes to mental health concerns, for several reasons:

• The pressures of academic performance, social integration and personal growth can lead to heightened stress, anxiety and other mental health issues
• College students don’t typically address these challenges early on – or even recognize them
• First-year students are particularly vulnerable to mental health issues, and are unfortunately also the group that’s least aware of available support strategies and resources
• Other contributing factors can include financial concerns, loneliness, and homesickness / missing the support of family and the comfort of nostalgic spaces

Mental Health Facts for College-Age Adults

• Young adults 18-25 years old in the U.S. experience higher rates of anxiety and depression compared to younger teens or the general population
• Depression and anxiety are strong predictors of negative academic outcomes (GPA) for college students; those who screen at-risk for depression are twice as likely to leave school without graduating
• High-achieving students often fly under the radar when it comes to mental illness because faculty, parents and peers often assume that high grades indicate stable mental health
• According to The National Institute of Mental Health (NIMH), conditions like anxiety disorders, mood disorders and eating disorders commonly emerge during the ages of 18-25

Barriers to Mental Health Help at College
Today’s generation of young adults is much more open and engaged with their mental health and wellbeing compared to older generations. And colleges are doing much more to support the mental health needs of their students than in the past. But barriers to mental health support still exist:

• Stigma – mental health conditions can still be highly stigmatized, leading some young people to suffer in silence out of embarrassment; fear for their reputation; the potential for online bullying / “outing”, etc. Students may also fear judgment by peers or faculty if or when they involuntarily display symptoms of their mental health condition.
• Lack of Services – Some campuses have limited clinical services and mental health personnel for their students due to insufficient funding.
• Cost / Access – Insurance limitations & high out-of-pocket costs can prevent students from seeking paid services that are available in the local service area
• Identity / Cultural Issues – Since mental health impacts all aspects of life, it of course overlaps with gender and identity. Mental health concerns may be exacerbated for BIPOC & LGBTQ+ college students, due to a structural lockout of diverse and affirming resources in many areas. It may be challenging for these students to find an affirming therapist who shares their cultural background or lived experiences, but this is crucial for building communication, trust and a more effective therapeutic process.
• Lack of Information / Awareness – especially in families who don’t have experience with mental health care or issues, both students and parents typically have minimal knowledge about what a mental health concern might look like, and how / where to get help in general.

The Role of the University
Unlike in prior generations, universities are now more aware of the emotional complexity of the college experience and the challenges young adults face. They are better equipped to provide the resources that foster supportive and healthy college experiences, and help their students focus on academic success and personal growth. Today, the majority of colleges and universities do offer some level of student mental health resources. Examples include psychological counseling services; university health centers; accessibility and accommodation services; crisis intervention support; wellness programs; workshops; and peer support groups. It’s important to note that while there are typically basic supports available at most colleges, many campuses offer limited clinical services and mental health personnel due to a lack of funding.

College Planning Tips to Prioritize Good Mental Health
Students (and their parents / authorized adults) also play important roles in supporting students’ good mental health during college. And the process starts well in advance:

• When researching colleges and universities, include on-campus mental health resources as one of the ranking factors
• Once you’ve decided to attend a specific school, make learning about on-campus mental health resources as much of a priority as other aspects of college life
• During pre-enrollment activities (tours, video calls, orientations, advisor meetings, student dashboard set-up etc.) seek out information about on-campus mental health resources
• When arriving on campus for the first time, identify where medical, mental health and accessibility / accommodations services are located on campus, and visit each office to learn more and possibly seek support. It’s a good idea to reacquaint yourself with these services at the beginning of each returning term too, as your situation may change and to be aware of any new or updated programs.
• For students in psychotherapy or under the care of a psychiatrist prior to college or during breaks between terms, connect with these providers in advance regarding continuity of care during semesters away (e.g. managing sessions – online if possible; self-care strategies; transferring prescriptions; integrating on-campus & local clinical resources, etc.)
• Remember that when students reach the age of 18, they are adults from a legal standpoint. This means they need to advocate for themselves regarding their medical / mental health care, and that explicit written permission will be required in order for parents or other authorized adults to serve as advocates or even have access to basic information. Students who are interested in this type of advocacy support should ask their providers about a HIPAA release form.

Practical Mental Health Tips & Practices for College Students
During college, self-care can be difficult to prioritize. Even though it’s important, college students often forget to check in with themselves. The good news is, there are numerous practices and strategies students can consider – many of them free and accessible. Some involve spending time alone and are meant to help reset the mind and improve overall wellness. Other activities involve connecting with new environments socially, or reaching out for support as needed. Building some of these small steps into daily life can make a big difference in maintaining good mental health while navigating college:

Join a community – there are so many benefits to community, especially in new environments like college! Participating in campus events can create a sense of belonging and purpose; it can bring students from diverse backgrounds and interests together; it can help you meet new people and discover new opportunities. Seek out communities based on your interests, your values, your identity – these are the groups where you’ll feel most accepted, supported and challenged (in a good way!).

Socialize and build connections. Spending time with friends and meeting new people can provide emotional support and shared experiences, and help ease feelings of isolation. Socializing can also help you build a support network to better navigate the ups and downs of college life.

Find a creative outlet. Your creative outlet is just for you. Art-making and creativity can instill a sense of purpose, build confidence, discipline and perseverance. Engaging in creative activities like drawing or listening to music can also relieve stress and provide an emotional release, allowing you to explore your feelings for mental health and self-reflection.

Set boundaries. Establishing boundaries is both healthy and appropriate in college, especially when you’re meeting new people / creating new friendships. Using boundaries is a great way to create structure and set precedents in your new environment. Just make sure you spend time considering them and always be mindful and kind in how you communicate them to others.

Maintain good sleep hygiene. Aim for consistent sleep hours and create a relaxing bedtime routine. Consider dim lighting; limited screens; boundaries around reading; relaxation exercises; clean & cozy sleep space (blankets, clothing, pillows etc.); optimal noise & temperature levels, etc. In a college environment, a healthy sleep schjedule will also require setting consistent times for other commitments such as meals, classes, studying, job, etc.

Eat a balanced diet. Eat nutritious meals regularly to maintain energy levels and mood stability. Make a habit of eating in dining halls and eateries, too – it has the added benefits of facilitating exercise and opportunities to socialize.

Exercise regularly. Engage in physical activity most days of the week, even if it’s just a brisk walk around campus. Staying active and releasing excess energy can significantly benefit your mental health in college.

Build a daily routine, one that balances academic work, exercise, sleep, and social time. Even when it feels like the last thing you want to do, maintaining a routine can reduce stress and improve mood.

Set and achieve realistic goals. Setting attainable goals – whether academic or personal – provides a sense of purpose and structure, helping you stay focused, confident and motivated. Break down large tasks into smaller, manageable steps.

Practice good time management. Create a structured schedule to avoid feeling overwhelmed by the deadlines and commitments of your college schedule.

Take time to journal. Journaling helps you process life experiences and thoughts through private writing or voice recordings. There are also apps that can help remind you to journal and stay aware of your mood and behavior. In dormitory environments, it’s advisable to secure journals with other valuables in a lock box or similar.

Be Conscious of screen time. Classes require enough screen time, so set boundaries with technology to prevent excessive use during free time (e.g. social media, internet searches, streaming content, etc).

Spend time in nature. Every so often, it’s important to take a break from electronic devices and spend some time outdoors. College demands a lot of screen time and can be stressful. Nature has a calming effect with proven benefits for mental health.

Manage stress with mindfulness. Mindfulness involves being present and focused in the moment, whether through formal exercises or informal practices in our daily lives. Mindfulness can reduce negative stress (distress) and help us come to grips with the emotions that enrich but can also frustrate our lived experience. Examples of mindfulness practices include meditation, mindful breathing, and bringing a deliberate focus and slowness to activities such as eating, listening, walking.

Learn relaxation techniques. Practices such as yoga, deep breathing and meditation help promote physical balance and flexibility, and improve your overall mental well-being.

Use positive self-talk. Practice self-compassion and challenge negative thoughts.

Connect with family and friends. Connecting to loved ones from home through a text or phone call can significantly improve your mental health during college. They can provide emotional support when things feel tough and help lessen feelings of isolation.

Prioritize sobriety & spirituality. Substance use / abuse can exacerbate mental health conditions like anxiety and depression, and untreated mental health issues can increase the use of substances. For those who choose it, spirituality can provide a strong foundation for mental health especially when life gets overwhelming.

Talk openly. Express your feelings with trusted friends and family members; be honest in answering healthcare providers’ questions; and reach out to academic advisors and professors if your studies are impacted by mental health concerns.

Reach out to professionals when mental health challenges feel overwhelming. Whether it’s through on-campus services, an existing provider or other resources, seeking help early on can prevent things from escalating and helps lay the foundation for a successful college experience and improved long-term health.

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IntraSpectrum Counseling is Chicago’s leading psychotherapy practice dedicated to the LGBTQ+ community, and we provide affirming, sex-positive and kink-friendly psychotherapy for clients of all ages and across the spectrum of gender and sexual identities. For anyone needing affirming and validating support with any issue, please click here or contact us at help@intraspectrum-chicago.com.