Attending college for the first time is exhilarating, but it comes with challenges like any other phase of life. I was so excited to move into my university two years ago. However, I wasn’t always mentally at my best and wondered if I was doing college wrong.
All I needed were a few strategies for navigating mental health challenges in school. I know I’ll use these tips long after graduation because they’re so easy.
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Apply Now1. Accept Anxiety Before Fighting It
I used to feel anxiety building in my chest and tried to ignore it. How bad could it get if I didn’t give it any power? The real key to fighting anxiety is learning to accept it. Acknowledge it confidently with positive affirmations like:
- My anxiety is always in my control.
- My best is always enough.
- I am resilient and brave.
- I am smart enough to solve whatever challenge I face.
Self-affirmations reduce general anxiety enough to make life more enjoyable. Once it feels manageable, you can explore other resources to battle your specific triggers in healthy ways.
2. Develop a Stress-Fighting Community
I’ve found that it’s easier to let go of stress when I change my environment and spend time with people who bring me joy. You’ll only find them by joining clubs and looking for on-campus events. You can even attend off-campus festivals if you or your roommate have a car.
Welcome-week events started deep friendships for me. I’ll never forget painting my future best friend’s face on the quad by the geology building. When you have a community of pals, you’ll always have a place to vent, laugh and feel your feelings together.
3. Schedule Some Rest Time
Filling your free time with activities between study sessions in the library is tempting, but don't forget to rest. Experts recommend taking a nap to recharge your mental health. Your brain will use that time to reset so you feel happier and mentally stronger.
I like to hang my hammock outside my dorm building if the weather’s nice. Treat yourself to a scenic nap or rest time in bed while rain sounds play from your phone. This is an especially helpful tool if you pull all-nighters more often than expected.
4. Fuel Your Brain With Healthy Food
I’m down for ramen noodles and free pizza as much as the next college student, but you must remember to eat food that supports mental health. Saturated fats and sugars lead to sluggishness. Whole foods packed with nutrients provide the energy you need to succeed.
The key is finding healthy meal options that work for you. The salad bar at my cafeteria is delicious, but the spinach wraps are soggy. I don’t make them part of my diet because I won’t enjoy them. It’s easier to opt for better food options if they’re equally enjoyable and accessible.
5. Save Effective Depression Resources
Remember to work with your mind and body when you’re feeling low. That means not pushing yourself when depression makes everything a million times harder. For me, that looks like making a smoothie when I’m too tired to walk to the cafeteria. You can also talk through your depression with someone with free resources like:
- Crisis Text Line’s free chat system
- SAMHSA’s free text and call line
- 7cup’s free counselors and listeners
- The Trevor Project’s free chat line
Save your favorite free resources to talk through your depression with voluntary helpers. On-campus therapy is also available at almost every school, and it’s typically free if you pay student fees each semester.
One thing I wish someone had told me as a freshman is to keep an eye out for depression symptoms other than sadness. If you lose interest in your hobbies or have difficulty concentrating, you should talk to someone about the root cause.
6. Schedule Time With Family and Friends
College students move away from home, but that doesn’t mean spending an entire semester without seeing loved ones. I found that my mental health does much better when I schedule Facetime calls at least a week ahead of time.
Ask your loved ones when they’re free for a phone or video call. It helps minimize periods of isolation as you adjust to life on your own. It’s a normal thing to feel, but you don’t have to shoulder things alone.
I self-sabotaged by locking myself away in my dorm room when isolation weighed me down. By the time I realized I needed a Facetime call home, all of my loved ones were busy and couldn’t talk for the next few days. If I know I have routine video chats coming up, being alone doesn’t affect me as much.
7. Bookmark Deep Breathing Videos
Anxiety will find you anywhere during your college years. It hits me sometimes when studying at the library, choosing healthy food at the grocery store or navigating a new part of town.
When those moments happen, I start a deep breathing video. The audio cues walk me through inhales and exhales that steady my heart rate. It only takes a few minutes to make a difference in your anxiety. I’ll always keep this mental health tip in my back pocket for whatever stressors I face after graduation, too.
8. Keep Your Headphones Close
Listening to music through your headphones is an excellent way to defeat negative thoughts and feelings. Research shows it improves mood levels and motivation when people are feeling down. I enjoy this mental health boost every day. I’m never without my Bluetooth headphones or my favorite songs.
Use them to fill quiet times on your walk to class, while strolling around town or reading in the library. Upbeat songs, calming instrumentals and podcasts can all benefit your mood. Sometimes, I even play voice memos from loved ones and videos from home. All you need is a pair of headphones to boost your mood.
Navigate Mental Health Challenges in College With Confidence
Going to college is an adjustment period for everyone. It helps to utilize these tips when navigating mental health challenges you might not have faced before. You'll better adapt to college's many ups and downs if you give yourself the tools you need to thrive.
