By Mental Health First Aid USA on August 15, 2022
As summer comes to an end and you return to your campus (online or in person), it can be difficult to refocus your energy and get back into the swing of college life. College can be an incredibly exciting time for young adults – and it comes with potential stressors like financial burden, academic pressure, homesickness, and pandemic-related challenges like social isolation, all or part of which can lead to mental health problems.
In 2021, a study from the American College Health Association found that 48% of students reported moderate or severe psychological stress, 53% reported feeling alone, and 26% had considered suicide. It is important for students to take care of themselves to reduce stress, avoid burnout, and maintain and improve their overall health and well-being. According to the Mental Health First Aid (MHFA) program, practicing self-care helps you adapt to changes, build strong relationships, and recover from setbacks.
Keep these tips in mind to help you or someone you know take care of themselves and their mental well-being while studying.*
- Establish a routine – and stick to it.
In high school, students tend to have the same schedule every day – something like breakfast, school, extracurricular activities, dinner, homework, repeat. This structure is not a given in college; Classes will be held at different times, clubs may meet at night, and students may find themselves regularly sleeping in when they don’t have classes in the morning. But have a routine been shown to reduce people’s stress levels and help them feel more productive and focused. Consider planning to wake up, eat, study, and exercise around the same times each day. This will give you a feeling of control, reduce your stress levels and even improve your concentration. - Get enough sleep.
A article published by Harvard states that more than 50% of students sleep less than seven hours per night (the minimum number of hours recommended for healthy adults by the National Sleep Foundation). Lack of sleep can lead to symptoms of depression, but students who prioritize sleep are likely to see positive effects such as improvements in their academic performance, ability to concentrate while studying, and reduced daytime sleepiness. Need more inspiration? Check Tips from the American Academy of Sleep Medicine for a good night’s sleep. - Exercise.
The U.S. Department of Health and Human Services recommended adults exercise at least 2.5 hours per week – that’s only about 20 minutes per day! In addition to staying in good physical shape, exercise has many proven benefits. health benefits, such as making people happier, improving functional capacity, reducing the risk of disease, and decreasing depression and anxiety. Walking around campus, going to the gym, or participating in an organized fitness class are all things students can do to get a little exercise. To make exercise truly feel like self-care, MHFA recommends choosing a form of exercise that works for you. as. - Eat nutritious meals.
Of course, a balanced diet is good for physical health, but it is also crucial for mental well-being. A nutritious, balanced diet can help you think clearly and improve your attention span, while eating a lot of processed foods can lead to inflammation, which can contribute to mood disorders like anxiety and depression. depression. Stress and depression can cause people to eat too much or too little, triggering a vicious cycle. Check out this Sutter Health article for more tips on healthy eating. - To drink a lot of water.
Your brain is 73% water, so drinking plenty of water is also important for healthy brain function. Without enough water, the brain begins to shut down, which can lead to symptoms of depression and anxiety. If you’re not sure how much water you need to stay healthy, try this Hydration calculator daily health. - Practice mindfulness, meditation and gratitude.
According to Medical news today, mindfulness is a practice that increases present moment awareness by focusing on thoughts, feelings, and sensations. One way to achieve this is through meditation, which has an effect long list of benefits including an increased ability to manage stress, increased self-awareness, increased patience and tolerance, and even improved sleep quality. If you are new to meditation and don’t know where to start, try a guided meditation– just listen. These can be found in meditation apps like Headspace or Calm, websites like Mindful.com, and even YouTube.Practice gratitude, focus your attention on the things you are grateful for. Benefits include better relationships with others, experiencing more joy and pleasure, and even strengthening your immune system. There are many ways to practice gratitude, such as keeping a gratitude journalby thanking others and asking yourself questions that encourage thoughts of gratitude such as: “How do others make me happy?”
- To clean.
According to Very good spirit, cleaning and decluttering help people gain a sense of control, improve their mood and even reduce their anxiety levels. Students often live in a small dorm with roommates, and it’s easy to get crowded. Creating a to-do list can help keep you and your roommates accountable for maintaining a clean living space that can serve as a sanctuary during stressful times.
Creating a self-care plan can be helpful in staying on track. To begin your plan, ask yourself these three questions from the MHFA program: Have I decided what I will do to take care of myself? Who can I talk to now? Who can I call if I feel upset or anxious later?
Check out these related blogs and register for MHFA training to learn more about how to take care of yourself!
*These self-care tips are not a substitute for professional treatment. If you feel like you or someone you know is in danger, call 911, a local mental health crisis hotline, or one of the following national crisis resources for immediate assistance:
- • Suicide Prevention Helpline: Dial 988.
- • National Suicide Prevention Lifeline: 800 273-8255 (TALK)
- • Crisis Text Line: Text “MHFA” to 741-741.
The references
American Academy of Sleep Medicine. (June 9, 2008). Poor sleep can negatively affect a student’s grades and increase the risk of emotional and behavioral disorders. American Academy of Sleep Medicine. https://aasm.org/poor-sleep-can-negatively-affect-a-students-grades-increase-the-odds-of-emotional-and-behavioral-disturbance/.
An, HY, Chen, W., Wang, CW, Yang, HF, Huang, WT, & Fan, SY (July 4, 2020). The relationships between physical activity and life satisfaction and happiness among young, middle-aged, and older adults. International Journal of Environmental Research and Public Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369812/.
Cedars of Sinai. (nd). Sleep deprivation. https://www.cedars-sinai.org/health-library/diseases-and-conditions/s/sleep-deprivation.html
Cherry, K. (April 26, 2020). The importance of maintaining structure and routine during stressful times. Very good, mind. https://www.verywellmind.com/the-importance-of-keeping-a-routine-during-stressful-times-4802638#:~:text=Research%20has%20consistently%20shown%20that%
20routines%20can%20play,regular%20routine%20can%20help%20you%3A%
Cronkleton, C. (2022, February 25). Mindfulness and emotional well-being strategies. Medical News Today. https://www.medicalnewstoday.com/articles/mindfulness-for-mental-wellbeing.
Gordon, S. (February 23, 2021). The relationship between mental health and cleaning. Very good, mind. https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496.
Science Center for the Greater Good. (March 23, 2016). A Simple Weekly Mindfulness Practice: Keep a Gratitude Journal. https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/.
Harvard Summer School. (2021, May 28). Why you should make a good night’s sleep a priority. https://summer.harvard.edu/blog/why-you-should-make-a-good-nights-sleep-a-priority/.
Kennedy, K. (June 30, 2022). Hydration Calculator: How Much Water Should You Drink Per Day? EverydayHealth.com. https://www.everydayhealth.com/dehydration/hydration-calculator/.
Mayo Clinic Staff. (April 29, 2022). Meditation: A quick and easy way to reduce stress. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/meditation/in-owned/meditation/art-20045858.
Attentive staff. (nd). How to practice gratitude. Aware. https://www.mindful.org/how-to-practice-gratitude/.
Northstar Transitions. (April 24, 2021). Can drinking water help improve mental health? Northstar Transitions. https://www.northstartransitions.com/post/can-drinking-water-help-improve-mental-health.
Suni, E. (April 13, 2022). How much sleep do we really need? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need.
Health Sutter. (nd). Eating well for mental health. https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health.
U.S. Department of Health and Human Services. (2019). Physical Activity Guidelines for Americans, Second Edition. U.S. Department of Health and Human Services. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf.
Yang, J. and Mufson, C. (November 2, 2021). Students’ stress levels are “boiling over.” Here’s why and how schools can help. PBS News Hour. https://www.pbs.org/newshour/show/college-students-stress-levels-are-bubbling-over-heres-why-and-how-schools-can-help.
