Fostering Positive Mental Health: 5 Tips For University Students

University is a time of immense change and stress for many students, as they adjust to new environments, larger class sizes, and the pressures of academic performance. This transition can negatively impact students' mental health, and our research shows that during the pandemic, one in three university students reported elevated rates of anxiety and depression. Therefore, it is crucial to focus on strategies that foster positive mental health and well-being. Here are five ways students can proactively take care of their mental health during their time at university:

Show self-empathy and compassion

Self-compassion is the ability to show empathy, love, and concern to oneself when one is in difficulty. It is the act of directing the same kindness and understanding we show to others, inward.

Self-compassion is important because it helps to improve our mental health. Research shows that students often struggle with their mental health, with one in three university students reporting elevated rates of anxiety and depression. Self-compassion can help to improve our mood and help us cope.

How to Show Self-Compassion

• Comfort your body: Eat something healthy, rest, massage your neck, feet, or hands, or take a walk. Anything that improves how you feel physically gives you a dose of self-compassion.
• Write a letter to yourself: Describe a situation that caused you pain and acknowledge your feelings without blaming anyone.
• Give yourself encouragement: Think of what you would say to a good friend if they were going through a similar situation and direct these compassionate responses toward yourself.
• Practice mindfulness: Observe your thoughts, feelings, and actions without judgment or denial. Accept the bad with the good with a compassionate attitude.
• Treat yourself as you would treat a friend: Allow yourself to make mistakes and accept your flaws. Provide yourself with the same support you would give to a friend.
• Practice self-acceptance: Embrace your perceived shortcomings and character strengths. Understand that thoughts and feelings are behaviors and states, not definitions of who you are.
• Try not to judge yourself too quickly: Stop assuming that you will behave in a certain way. Give yourself the benefit of the doubt, just as you would for a friend.
• Let go of the need for outside validation: Choose not to tie your happiness to outside influences. Understand that your worth is unconditional and does not depend on others' perceptions of you.
• Reach out to others: Talk to others to realize that you are not alone in feeling pain. Build a social support network that is invaluable to your well-being.

Benefits of Self-Compassion

Self-compassion has been linked to a variety of benefits for our mental and physical health. It can help to:

• Reduce anxiety and related depression
• Improve recovery from post-traumatic stress
• Prevent compassion fatigue or caregiver burnout
• Improve the well-being of parents and caregivers of children with disabilities

Re-connect or get connected

Research shows that we feel better when we feel supported. If you are struggling with your mental health, it is important to re-connect with a trusted friend, family member, or peer. It is also beneficial to make new connections through participation in on- or off-campus clubs or groups.

How to Re-connect or Get Connected

• Reach out to a trusted friend, family member, or peer: If you are feeling overwhelmed, it can be helpful to confide in someone you trust. They can provide emotional support and help you feel less alone in your struggles.
• Join on- or off-campus clubs or groups: Getting involved in extracurricular activities is a great way to meet people with similar interests and build a support system. Look for clubs or groups that align with your hobbies, passions, or areas of interest.
• Participate in online communities: If you feel more comfortable connecting with others virtually, consider joining online communities or forums related to your interests. This can be a safe and anonymous way to connect with others and seek support.
• Utilize technology: Take advantage of technology to stay connected with friends and family, especially if they live far away. Use video calls, social media, or messaging apps to maintain regular contact and seek support when needed.
• Seek support from mental health professionals: If you are struggling with your mental health, consider reaching out to a mental health professional, such as a therapist or counsellor. They can provide you with additional support and guidance.
• Build relationships with classmates: Connecting with your classmates can be a great way to foster a sense of belonging and support within your academic community. Consider studying together, working on group projects, or simply striking up conversations before or after class.
• Join a support group: If you are struggling with a specific issue, such as anxiety or depression, consider joining a support group where you can connect with others who are facing similar challenges. This can provide you with a sense of community and help you feel less alone.
• Attend social events: University life often involves various social events, such as orientation mixers, club meetings, or campus festivals. Attend these events to meet new people and build connections.
• Utilize campus resources: Many universities offer resources to help students connect and build community. This may include peer mentoring programs, student organizations, or social events. Take advantage of these opportunities to meet new people and seek support.

Recognise when you're struggling

Recognising when you are struggling is an important step in fostering positive mental health at university. Transitions can be challenging, and it is a good idea to ask for help when you need it. This could be from a friend, family member, or academic advisor. But before reaching out, it's crucial to be aware of the signs that indicate you are struggling.

Take stock of how you are feeling and notice when you feel different from your usual self. Some signs to look out for include changes in energy levels, sleeping patterns, loss of interest in previously enjoyed activities, and shifts in mood, such as feeling more sad, angry, irritable, or worried. These changes can vary in duration, but if they persist over weeks or months, it's a strong indication that you should seek support.

It's important to be mindful of these changes and not ignore them. Practising self-compassion and empathy can help improve your mental health and enable you to cope with challenging situations. This involves approaching upsetting emotions without judgment and showing yourself care and understanding. Additionally, it's beneficial to have a support system in place, which can include trusted friends, family members, or peers. They can provide valuable help and guidance during difficult times.

To summarise, recognising when you are struggling involves being mindful of changes in your feelings, thoughts, and behaviours. By identifying these signs and seeking help when needed, you can take proactive steps to improve your mental health and overall well-being during your university journey.

Access mental health services

Accessing mental health services is an important step in fostering positive mental health at university. Many students face challenges to their mental health, and these can be exacerbated by the stress and uncertainty of the pandemic, as well as the transition to a new school year. It is therefore crucial that students know how and where to access mental health resources.

Universities should ensure that information about mental health services is readily available and communicated to students. This can be done through university websites or campus wellness centres. Students should be made aware of these services and know how to access them. This may involve online surveys, or in-person screening and assessment at health and counselling centres.

To meet the demand for mental health services, universities can also collaborate with outside organisations and the wider community. This can help to expand resources and ensure that students get the support they need. Universities can also adopt a multipronged, public health approach, involving students, faculty, and staff in the development and implementation of mental health campaigns, services, and resources.

Additionally, training should be integrated into academics and student life, with mental health and suicide prevention training becoming a required part of annual training for faculty and staff. This can help to reduce stigma and encourage open conversations about mental health.

It is important to note that not all students require individual therapy. Some may benefit from workshops on stress, sleep, time management, and goal-setting, while others may find peer counselling or group therapy helpful. Universities should offer a range of resources to meet the diverse needs of their student body.

Practise self-care

Practising self-care is an important aspect of fostering positive mental health at university. Here are some ways students can incorporate self-care into their routines:

Improve Sleep Hygiene

A good night's sleep is essential for maintaining mental well-being. Students should aim to establish a consistent sleep schedule, create a relaxing bedtime routine, and optimise their sleep environment by minimising distractions and external stimuli.

Eat Healthy Meals

Nutrition plays a vital role in supporting mental health. Students should focus on incorporating a variety of nutritious foods into their diet, including fruits, vegetables, lean proteins, and healthy fats. Eating a balanced diet can help stabilise mood and provide the energy needed to manage academic demands.

Make Time for Leisure Activities

Engaging in activities that bring joy and relaxation is crucial for self-care. Students can allocate time for reading, socialising with friends, pursuing creative endeavours, or participating in sports and fitness activities. These leisure activities can help reduce stress levels and provide an outlet for self-expression.

Prioritise Self-Care Routines

Self-care also involves attending to basic personal needs. Students should remember to practise good personal hygiene, maintain their living spaces, and set aside time for self-reflection or journaling. Taking care of these fundamental aspects of daily life contributes to overall well-being.

Manage Time Effectively

Balancing academic responsibilities with self-care can be challenging. Students can benefit from creating a schedule or to-do list to help them manage their time effectively. By allocating specific blocks for studying, leisure, and self-care activities, students can reduce feelings of overwhelm and improve their sense of control.

Access Self-Care Resources

Universities often provide resources to support student well-being. These may include workshops on time management, stress relief activities such as yoga or meditation, and access to mental health professionals. Students should take advantage of these resources to enhance their self-care practices and overall mental health.

Frequently asked questions