University Students: Prioritizing Mental Health And Wellbeing

University students face a variety of challenges, from academic pressures and social adjustments to economic strain and social injustices. These factors can take a toll on their mental health, and it is crucial for them to prioritize their well-being. Mental health is just as important as physical health, and students with healthy minds tend to be more successful and capable. They can study harder, learn more, and achieve better grades.

In recent years, there has been a significant increase in mental health issues among university students, with a rise in self-reported suicide attempts and psychological distress. University instructors and staff play a vital role in supporting students' mental health. They can signal their support through the syllabus and in-class reminders, identify at-risk students, and direct them to appropriate resources. Additionally, addressing real-world issues and events that may impact students' mental health is essential.

Students themselves can also take proactive steps to care for their mental health. This includes prioritizing sleep, engaging in physical activities like walking, participating in low-stress hobbies, and practicing self-compassion. By combining individual efforts with institutional support, university students can better manage their mental health and well-being.

Recognising the need for help

• Persistent sadness or hopelessness: While feeling down occasionally is normal, persistent feelings of sadness, emptiness, or hopelessness that interfere with your daily life or academics may be a sign of depression.
• Anxiety or excessive worry: Constant worry, irrational fears, or panic attacks may indicate an anxiety disorder, especially if they are interfering with your ability to function.
• Changes in sleep patterns: Insomnia, trouble falling asleep, frequent night wakings, or sleeping too much can be signs of underlying mental health issues such as depression or anxiety.
• Loss of interest or enjoyment: Losing interest in activities you once enjoyed or feeling a lack of pleasure in life can be a symptom of depression or other mental health conditions.
• Difficulty concentrating or making decisions: If you are finding it challenging to concentrate, make decisions, or remember things, it could be a sign of depression, anxiety, or another mental health issue.
• Changes in appetite or weight: Significant changes in appetite or weight can be indicators of mental health problems, such as depression or eating disorders.
• Social withdrawal: Withdrawing from social activities, isolating yourself from others, or avoiding social interactions altogether may signal underlying mental health issues such as depression or social anxiety.
• Irritability or anger outbursts: Unexplained irritability, anger outbursts, or mood swings that are out of character could indicate underlying mental health concerns.
• Physical symptoms without a medical explanation: Persistent physical symptoms like headaches, digestive problems, or aches and pains that don't have a clear medical cause may be linked to stress or mental health issues.
• Thoughts of self-harm or suicide: If you are experiencing these thoughts, it is crucial to seek help immediately. Suicide is the second leading cause of death among young adults, and these thoughts should not be ignored.

If you recognise any of these signs in yourself, it is important to take action and seek mental health support. Remember that you don't have to navigate these challenges alone. Reach out to a trusted friend, family member, or mentor to share your feelings and consider seeking professional help. Many colleges offer mental health resources and support services, so don't hesitate to utilise these services if you need them.

Seeking professional help

• Reach out to a trusted individual: Talking about one's feelings with a trusted friend, family member, or mentor is an essential step in feeling safe and supported. Sometimes, simply expressing one's emotions can provide relief and help students realise they are not alone.
• Utilise campus resources: Many universities offer mental health resources such as counselling centres, support groups, and mental health apps. These services are often provided at no additional cost to enrolled students and can be easily accessed through apps or on-campus facilities. Students can benefit from individual or group counselling, crisis response, and workshops on various mental health topics.
• Connect with campus faculty and staff: University faculty and staff are increasingly being trained to support students' mental health. They can provide guidance, referrals, and resources to help students navigate their mental health journey. Additionally, some universities embed counsellors within academic units to improve visibility and accessibility.
• Explore off-campus resources: If on-campus resources are limited or wait times are long, students can explore off-campus options such as community providers or telehealth platforms. These alternatives ensure that students can access support whenever they need it and are not restricted by long waitlists.
• Prioritise self-care: Taking care of oneself is an integral part of maintaining mental well-being. Students can practice self-care through regular exercise, mindfulness activities, adequate sleep, and engaging in hobbies that bring them joy. Additionally, healthy eating habits and a consistent sleep schedule can positively impact mental health.
• Address substance abuse: Substance abuse is a significant mental health challenge among college students, often intertwined with the pandemic and isolation. Seeking professional help for substance abuse can be life-saving. Resources such as the Association of Recovery in Higher Education and on-campus recovery communities can provide support and guidance.

By taking these steps to seek professional help, university students can improve their mental health and overall well-being. It is important to remember that seeking help is a sign of strength and can lead to a more fulfilling and successful college experience.

Using support resources

On-Campus Support

On-campus support services are available to help students with their mental health. These services can include individual, group, or couples counselling, as well as crisis response and consultation. Some universities also offer workshops and webinars on topics such as mindfulness, emotions, stress management, and other mental health topics. Additionally, many universities have peer counselling services, where students can receive support from trained fellow students. These services are usually confidential and free of charge for enrolled students.

Online Support

Online support is also available for students who may not be able to access on-campus resources or prefer more anonymity. Many universities offer virtual mental health services, such as individual counselling, health coaching, and 24/7 support lines. There are also online therapy platforms, such as Therapy Assistance Online (TAO), which provide short videos and skills-building exercises to address anxiety, depression, and other common mental health concerns. These services are typically accessible through a student's university login or email address.

Support Groups

Support groups can be a great way for students to connect with others who may be experiencing similar mental health challenges. These groups can be facilitated by professionals or peers and may focus on specific issues such as social anxiety, eating disorders, racial trauma, grief, or substance abuse. Support groups can provide a sense of community and help students feel less alone in their struggles.

Campus Recreation and Wellness Activities

University recreation and wellness centres often offer a variety of activities that can support mental health. These can include fitness classes, sports clubs, meditation rooms, and wellness coaching. Participating in physical activity and mindfulness practices can help reduce stress, improve mood, and enhance overall well-being.

Off-Campus Professional Support

In some cases, students may benefit from seeking off-campus professional support, especially if their mental health concerns are more severe or specialised. This can include individual therapy, psychiatric services, or medication management. Many universities can provide referrals to local therapists or mental health clinics. It is important for students to check if their health insurance covers these services.

Self-Care Practices

Practicing self-care is an important aspect of maintaining mental health. This can include getting enough sleep, eating a healthy diet, and engaging in stress management techniques. Students can also utilise self-help apps that provide guidance on meditation, mindfulness, and stress reduction techniques. Additionally, maintaining social connections and seeking support from trusted friends or family members can be beneficial for mental health.

Prioritising self-care

Self-care is a crucial aspect of maintaining good mental health and can take many forms. Here are some strategies to prioritise self-care as a university student:

Practice Self-Care Activities

Engage in activities that promote physical and mental well-being, such as regular exercise, mindfulness or meditation practices, getting sufficient sleep, and participating in hobbies or activities that bring joy and a sense of fulfilment. These activities can help manage stress, improve mood, and enhance overall well-being.

Utilise Available Resources

Take advantage of the mental health resources offered by your university, such as counselling services, support groups, mental health apps, and wellness programs. These resources can provide valuable tools and support to help you navigate challenges and improve your mental health.

Connect with Others

Building connections and seeking support from peers, friends, family, or mentors is essential for maintaining mental well-being. Sharing your feelings and experiences with others can provide a sense of community and reduce feelings of isolation. Additionally, having a strong support system can help you navigate challenges and provide different perspectives or solutions to problems.

Prioritise Sleep and Healthy Eating

Prioritising sleep and maintaining a healthy diet are fundamental aspects of self-care. Adequate sleep improves concentration, enhances productivity, and supports overall mental and physical health. Eating a balanced diet can also positively impact your mental and physical well-being, providing the energy and nutrients needed to stay focused and resilient.

Manage Stress

University life can be stressful, with academic pressure, social adjustments, and personal growth. Learning effective stress management techniques, such as time management, relaxation techniques, or stress-reducing hobbies, can help improve your ability to cope with stressful situations and enhance your overall well-being.

Seek Professional Help

If you recognise signs of mental health challenges, such as persistent sadness, anxiety, changes in sleep or appetite, difficulty concentrating, or irritability, it is important to seek professional help. University counselling services or mental health professionals can provide support and guidance tailored to your specific needs, helping you develop coping strategies and improve your mental well-being.

By prioritising self-care, you can enhance your mental well-being, improve your academic performance, and create a more fulfilling and resilient university experience.

Reducing stigma

Stigma surrounding mental health issues is a key barrier to students seeking help. To reduce stigma, it is important to increase communication and conversation around mental health. This can involve making mental health promotion and suicide prevention a campus-wide effort, involving students, faculty, and staff in the development and implementation of mental health campaigns, services, resources, and supports.

Training is also essential to reducing stigma. However, rather than just making training available, it should be integrated into academics and student life, with follow-up resources and support. Mental health and suicide prevention training should be a required part of the annual training for faculty and staff.

Additionally, information about mental health services and supports should be readily available and communicated to students. This includes ensuring that students are aware of the range of resources available, such as helplines, online chat services, and support groups, as well as how to access them.

Another way to reduce stigma is to provide support for campus faculty and staff, as they can play a crucial role in identifying and supporting students in distress. This can involve training faculty and staff in mental health first aid, as well as providing workshops and materials to help them recognize, respond to, and refer students who may be struggling.

Finally, it is important to address the stigma associated with substance abuse and ensure that students struggling with addiction are able to seek help without fear of judgment or shame.

Frequently asked questions