How to Maintain Mental Wellness During College

How College Impacts Mental Wellness

Attending college can be stressful, and many factors can impact your mental wellness. Some college students work part- or full-time to help pay for college, while others accumulate large student loans. Aside from finances, other stressors may include the following:

• Academic pressure
• Study time
• Time management
• Classroom competition
• Family pressures
• Transitioning to college life

Stressors such as these can impair motivation, achievement, and mental health. They can lead to mental health disorders such as substance misuse, eating disorders, and college-related anxiety and depression. Knowing how to cope with anxiety in college and all other stressors will help you maintain mental wellness.

Mental Wellness Tips for College Students

You can achieve mental wellness by implementing specific steps that help you avoid developing mental health symptoms.

1. Don’t Overcommit

It can be tempting in college to join different groups, participate in extracurricular activities, and accept peer invitations to parties and events. While it is beneficial and healthy to have an active social life in college, engaging in too many activities can leave you feeling overwhelmed and exhausted. Your academic efforts may suffer, leading to a decline in grades, missed assignments, and a lower overall GPA.

Successful college students maintain a healthy balance between academic requirements and personal life endeavors or desires. Where you spend the most time and effort is the area that will yield the most success. If you spend a lot of time partying, your social life will likely be successful, but your grades will suffer. Avoid joining too many groups and becoming overly involved in campus activities. Don’t overload your course schedule with the most challenging classes. Instead, work with an academic advisor to create a schedule that allows you to complete your studies, take care of yourself physically and mentally, and have fun.

2. Avoid All-Nighters and Procrastination

Academic procrastination refers to the delay in completing academic tasks. Procrastination and staying up all night can lead to stress, which in turn can contribute to poor physical and mental health.

Procrastination may include scrolling social media, cleaning, or cramming for a test by staying awake the entire night before.

To avoid unnecessary stressors, develop a routine that helps you avoid procrastination and all-nighters. You can work with academic counselors and mental health professionals to implement mental wellness tactics to avoid procrastination.

3. Try Journaling

Journaling has many benefits for college students. According to the Federation of American Societies for Experimental Biology, journaling helps students with the following:

• Improving physical health
• Improving mental health
• Organizing homework and assignments
• Achieving goals
• Reflecting on your role as a person
• Reflecting on your role as a student
• Increasing confidence
• Developing creativity
• Strengthening communication skills

Journaling is a mental wellness activity that significantly benefits college students. You can continue journaling after graduation and see the many benefits in your professional career and personal relationships.

4. Learn How to Set Boundaries

Setting boundaries can be difficult because you want to experience all aspects of college life. When trying to adjust to a new environment and build new friendships, it can be tempting to accept every invitation you receive, even if you know some are unhealthy. You don’t want to miss out on something exciting. Unfortunately, peer pressure can lead to poor outcomes, personally and academically.

Setting boundaries is a must. To maintain mental wellness while in college, start answering the following questions to help you decide whether you should engage in an activity:

• Will this opportunity contribute to my academic or professional long-term goals?
• Do I have the time and effort to commit to the opportunity?
• What will be expected of me, and can I meet the expectations?
• Is there someone else I can recommend for the opportunity in my place?

Setting healthy boundaries is a mental wellness skill that will benefit you during and after college. Boundaries should be implemented in personal, professional, and social relationships to promote physical and psychological health.

5. Join a Group or Community You Enjoy

It’s important to find healthy ways to connect with others while in college. Partying with peers does not lead to good mental health. However, joining a group or community based on common interest is a great way to have fun while prioritizing academics.

Connecting with others on campus is also a great way to reduce loneliness, homesickness, anxiety, depression, and many other symptoms prevalent among college students.

6. Practice Mindfulness

Mindfulness is a practice that helps you stay aware and focused on your surroundings and what is happening in the present time. Mindfulness is a proven mental wellness technique to support positive mental health. It can improve the following:

• Resilience
• Well-being
• Self-awareness
• Concentration
• Stress reduction
• Mental health symptom reduction

You can learn mindfulness techniques by working with a mental health therapist specializing in mindfulness-based cognitive-behavioral therapy (MB-CBT). The skills you acquire can be used professionally and personally after graduation.

7. Learn to Meditate

Meditation, like mindfulness, is beneficial for managing stress in college. It also enhances memory, focus, attention, sleep quality, immune function, and overall well-being. Meditation also reduces blood pressure, helps you avoid or reduce substance misuse and over-eating, and regulates emotions.

8. Care for Your Physical Health

Physical and mental health are directly related. When one suffers, so does the other. To maintain mental wellness in college, engage in the following activities:

• Follow a nutritious diet
• Exercise or engage in physical activity you enjoy
• Create a quality sleep routine
• Utilize campus resources that promote physical health
• Keep a structured routine
• Surround yourself with people who prioritize health
• Work with campus therapists when needed

Participating in activities that promote physical well-being will enhance your mental health. You will notice a boost in neurotransmitters that release feel-good chemicals in the brain. You will have a better outlook and attitude, experience improved relationships, and contribute to successful academic performance.

9. Manage Any Mental Health Conditions

Some students have been diagnosed with mental health conditions before entering college. When appropriately managed, mental health conditions do not interfere with academic success. Management involves meeting with teachers and campus therapists, as well as maintaining long-term relationships with professionals who offer mental health strategies. You can continue taking your medications, and a healthcare provider should monitor and adjust them as needed. Additionally, ongoing therapy is beneficial due to the numerous changes that occur while in college.

10. Give Yourself Grace and Understanding

Managing personal, professional, and social activities can be challenging, especially if you’re new to the college environment. Avoid holding yourself to unrealistic standards. Instead, be okay with making mistakes; it is all part of your learning experience.

Avoid negative self-talk, also. What you tell yourself is what you ultimately believe. It is essential to realize that a mistake does not define your college experience.

11. Speak to a Campus Therapist

College campuses recognize the importance of overall student well-being and implement numerous programs to help all students achieve success. Most college campuses have a counseling department with a doctor and therapists who can assess your mental health, identify your mental health support needs, and get you into the right programs to address issues affecting you personally or academically.

There is no bad time to speak to a campus therapist. If you notice you feel more stressed, are having financial problems, are experiencing relationship issues, or are even feeling homesick, you should reach out to a campus therapist.

When to Seek Professional Help

Your campus therapist can help you determine if you need to seek professional help outside of school. This typically occurs if you are developing mental health or physical symptoms that interfere with your ability to succeed in college. Examples may include:

• Worsening depression or anxiety
• Being in an abusive relationship
• Needing substance abuse treatment
• Feeling or thinking about suicide
• Developing severe mental health disorders, such as eating disorders or OCD

You can continue attending college while receiving professional help, but it is crucial to note that delaying academic goals to improve mental and physical health is often a good idea. Not receiving help at the time of need can be detrimental to short- and long-term goals.

Do You Need Help Maintaining Mental Wellness During College?

If you need help maintaining mental wellness or could benefit from implementing behaviors for your mental health support during college, reach out to your primary care physician or a mental health professional today. You may also explore resources like the College Mental Health Toolkit from the Mental Health Coalition to find college-focused support and information. Get started today and start achieving your future goals and dreams.