Mental and Emotional Health on Campus
- fromhighschooltouni
- May 15, 2023
- 7 min read
Updated: Jun 1, 2023
The resources you need to manage stress and anxiety at Uni
Did you know that over 60% of college students met the criteria for at least one mental health problem in the last academic year? That’s a lot of people who feel overwhelmed, stressed, anxious, depressed, or worse.
The fact is, mental stress and anxiety often makes its first appearance in your life at university, when you’ve got your first taste of independence as a young adult.
Are you one of them?
Being a student is not easy. You must deal with a lot of day-to-day challenges such as assignments, exams, sticking to a budget, cooking healthily, relationships, and staying healthy. It can be overwhelming and exhausting. 😓
But don’t worry, you’re not alone. And you must not suffer in silence. There are effective ways to thrive mentally and emotionally where you can find support and resources on campus, use coping strategies, and practice self-care. In this blog post, we’ll show you how.
Where to seek support and access mental health resources on campus
The first thing you need to know is that it’s OK to ask for help when you’re struggling with your mental health. You may not even realise that any feelings of anxiety you may have right now could be a mental health symptom. It doesn’t mean this is a weakness or that it will turn into something more serious, or that you're going crazy. It means you’re intelligent enough to recognize when there is an issue, and that you need to deal with it. 🙌
How to find and use the mental health services and people who can help you on campus
There are many services and people available to help you on your university campus. For example:
Counselling: You can talk to a professional counsellor who can listen to you, understand you, and give you advice. They can also help you with things like stress management, coping skills, and referrals. Most campuses offer free or low-cost counselling services for students. You can book an appointment online or by phone.
Helplines: You can call or text a helpline that can offer you emotional support, information, and guidance. They are available 24/7 and they are confidential. Some examples of helplines are Samaritans, Shout, and Papyrus.
Self-help resources: You can access online resources that provide information mental health and how to improve it. These resources include websites, apps, podcasts, and blogs that offer tips, tools, and stories from other students who have been through similar experiences. Some examples of self-help resources are Student Minds (studentminds.org.uk), or Headspace (headspace.com).
Wellbeing groups: You can join a group of students who share your interests or challenges and support each other. These support groups can also be a great way to make new friends and have fun while dealing with any issues. Some examples of wellbeing groups may be yoga classes, art clubs, LGBTQ+ groups, and peer support groups.
Online Apps and Websites to Boost Your Mental and Emotional Wellbeing
There are also many people and places that can help you online or in your community. For example:
Websites: You can search online for advice and support for your mental health. The best resources include charities, organisations, and services that specialize in different health issues such as anxiety, depression, eating disorders, self-harm, and suicide prevention. Here are a few examples of websites:
Anxiety UK (anxietyuk.org.uk)
Drugwatch (drugwatch.com/health/mental-health/how-to-deal-with-anxiety/)
Self Injury Support (selfinjurysupport.org.uk)
CALM (thecalmzone.net).
Apps: You can download apps that can help you monitor your mood, track your habits, practice mindfulness, cope with negative thoughts, and more. They are easy to use and convenient to access anytime and anywhere. Some of the best apps are MoodKit (moodkitapp.com), Habitica (habitica.com), Calm (calm.com), and Woebot (woebot.io).
Podcasts: You can listen to podcasts that can inspire you, educate you, and entertain you about your mental health. They feature experts, celebrities, and ordinary people who share their insights, experiences, and stories about various topics such as happiness, resilience, and creativity. Some examples of podcasts are Happy Place by Fearne Cotton, The Happiness Lab by Dr. Laurie Santos, and How to Fail by Elizabeth Day.
Coping strategies to manage stress and deal with challenges on campus
Another thing you need to know is that you can use coping strategies to manage stress and improve your mood. Coping strategies are techniques that help you deal with difficult emotions and situations and can help you feel more calm, confident, and in control. 😎
The Power of Positive Thinking and Affirmations
Here are some coping strategies that you can try (click on each section):
Breathing exercises
You can use breathing exercises to relax your body and mind. They can help you lower your heart rate, blood pressure, and stress levels. They can also help you focus and clear your thoughts. Some examples of breathing exercises are belly breathing, 4-7-8 breathing, and box breathing.
Mindfulness
You have probably heard of this technique which helps you calm your mind and be more aware of the present moment. It can help you accept your feelings and thoughts without judging them. It can also help you cope with negative emotions and reduce rumination. Some examples of mindfulness practices are meditation, body scan, and paying attention to what and how you eat.
Positive affirmations
You can use positive affirmations - particularly before bedime - to calm your mind, boost your self-esteem and confidence. These are statements that you say out loud to yourself to reinforce your strengths and abilities. They can help you challenge negative self-talk and beliefs. Here are alternative examples of positive affirmations if you're not quite convinced by the conventional kind: “I am capable and resilient”, “I deserve happiness and success”, and “I can handle anything that comes my way”.
Try writing positive affirmations on post-its and sticking them on the bathroom mirror so you say them out loud every morning and night when washing your face!
Gratitude
This is a technique used to think positively and appreciate all the positive things you have in your life. It can help you feel more optimistic and satisfied. It can also help you improve your relationships and well-being. You may wish to practice writing in a journal or paying someone a compliment to put a smile on their face
Tips to Practice Coping Strategies Regularly and Effectively
Practice coping strategies regularly and effectively by following these tips:
Choose a coping strategy that suits YOUR needs and preferences. Experiment, chop and change to see which coping strategy works best for you.
This may mean a quick session of 5 minutes of meditation before you get out of bed in the morning, or a few yoga moves to stretch any tension away (just YouTube it - there are plenty of free short sessions available).
Focus on regulating your breathing
Write a page of things you’re grateful for in your journal.
Set a specific time and place to practice your coping strategy by scheduling it in your calendar or setting an alarm on your phone. Try to identify when you feel most anxious, (is it first thing in the morning, or last thing at night?) and practice your coping strategy then.
Be consistent and patient. You may not see immediate results, but with time and repetition, you will notice the benefits.
Seek feedback and support from others in a group, class, or online community who practice coping strategies too. Exchange ideas on what does or doesn’t work for you, and see what works best for them.
The Importance of Self-Care for Students
Self-care tips
The last thing you need to know is the importance of taking care of your own health and happiness. This includes physically, mentally, nutritionally and emotionally.
Get enough sleep: You need to sleep well to function well – at least 7-9 hours per night. Less than that, and you are not allowing your body to restore itself. More than 9 hours, and you will not be active enough to stimulate your brain during the day. If, on the other hand, you experience insomnia, and it is not due to too much caffeine or alcohol, then speak to a medical professional. Sleep helps you improve your memory, concentration, mood, and immune system. It can also help you prevent or cope with mental health problems such as anxiety and depression.
Eat well: You need to eat well to fuel well. Your diet should be balanced with fruit, veggies, protein and dairy to help provide your body and brain with the nutrients they need to perform optimally. It can also help you regulate your mood, energy, and appetite. You should also drink plenty of water and limit your intake of caffeine, alcohol, and sugar. In addition, vitamins and supplements can help – read our blog on the subject, which includes a list of the right food to eat.
Exercise: You need some sort of exercise to stay fit and healthy and help you improve your mood, energy, and self-esteem. Physical activity – even walking round the local park - can help you cope with stress, anxiety and depression. You should aim for at least 2 hours of moderate-intensity exercise per week.
Socialize: You need to socialize to feel connected and supported. Socializing can help you build and maintain relationships with your friends, family, classmates, and others. It can also help you have fun, share your feelings, and get advice. It can also help you cope with loneliness and isolation. Make time to socialize with people whose company you enjoy, and who respect your boundaries.
Have fun: You need to have fun to enjoy life and relax. Having fun can help you express yourself, explore your interests, and discover new things. It can also help you reduce stress, boredom, and frustration. It can also help you improve your creativity, productivity, and well-being. You should do something that makes you happy and excited every day.
How to incorporate self-care into your daily routine
Try to incorporate self-care into your daily routine as part of your other commitments and follow these tips:
Plan ahead: Schedule your self-care activities in advance and make them a priority. You can use a planner, calendar, or app to plan your self-care time and stick to it.
Be flexible: You can adapt your self-care activities to suit your circumstances and preferences. You can change your self-care plan if something unexpected happens or if you feel like doing something different.
Be realistic: You can set realistic and achievable goals for your self-care activities. You don’t have to do everything perfectly or all at once. You can start small and gradually increase your self-care level.
Be kind: You can be kind and compassionate to yourself when practicing self-care. You don’t have to feel guilty or selfish for taking care of yourself. You can acknowledge your efforts and celebrate your achievements.
Try journaling your thoughts and recording a few positive things each day with our free Self-Esteem journal on the Free Resources tab of our website. You can also download our printable positive affirmation cards here to help you get your thoughts in the right frame of mind.
Being a student can be both challenging and rewarding and no two students are the same. But student life doesn’t have to be a stressful or miserable experience for you. You can thrive mentally and emotionally on campus by seeking support and resources, if you need them, and by using coping strategies, and practicing self-care.
Remember, you’re not alone, and you don’t have to suffer in silence. There are effective ways to thrive mentally and emotionally on campus, and you deserve to be happy and healthy.
So what are you waiting for? Start today and see the difference for yourself. 😊
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