A 2021 study by the American College Health Association found that 48% of college students reported moderate or severe psychological stress, 53% reported being lonely, and 26% had considered self-harm. It’s important for us as students to practice self-care to reduce stress, avoid burnout and maintain and enhance overall health and wellbeing.

 

Keep these tips in mind while you begin or continue your college journey.

 

1. Set a routine – and keep it.

College has a very different structure than you were used to in high school. Classes are scheduled at varying times, clubs often meet in the evenings, and students regularly sleep in when they don’t have morning classes. Creating a routine has been shown to lower stress levels and enhance productivity. Establishing a consistent wake-up time, meal schedule, study routine, and exercise regimen can give you a sense of control and boost your ability to concentrate.

 

2. Get enough sleep.

Lack of sleep can trigger depressive symptoms; however, college students who prioritize adequate rest are prone to experiencing beneficial outcomes such as enhanced academic performance, improved focus during study sessions, and reduced daytime drowsiness.

 

3. Exercise.

Staying physically fit is important, but exercise has many other proven health benefits, such as making you happier, improving functional capacity, and decreasing depression and anxiety. Take a walk around campus, go to the gym or participate in a group fitness class… These are great things we all can do to get a little exercise in. For exercise to truly feel like self-care, MHFA recommends you choose some kind of exercise that you actually like. For me, it’s weightlifting.

 

4. Eat nutritious meals.

Of course a well-balanced diet is good for physical health, but it is also crucial to mental wellbeing. A balanced diet can help you think clearly and improve your attention span. Eating lots of processed foods can lead to inflammation, which could contribute to mood disorders like anxiety or depression. Stress and depression can also cause people to either undereat or overeat, triggering a vicious cycle.

 

5. Join a community.

It’s important to be strong as an individual. But, there’s many benefits to belonging to something. It helps to determine your interests, values and identity before seeking out a community that will accept, support and challenge you. My involvement in the many clubs and organizations at Georgia Southern so far has been monumental in my support and personal development.

 

These self-care tips are not a replacement for professional treatment. If you feel 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 Hotline: Dial 988

• National Suicide Prevention Lifeline: 800-273-8255 (TALK)

• Crisis Text Line: Text “MHFA” to 741-741

• Georgia Southern University Counseling Center: Located on Cedarwood Dr, Statesboro, GA 30460, Phone #: (912) 478-5541

 

Additionally, recognizing when your mental health is declining is crucial for early intervention and seeking support. Here are some signs to watch for:

1. Changes in Mood: Noticeable shifts in mood, such as feeling persistently sad, anxious, irritable, or angry, without an apparent cause.

2. Decreased Motivation: Difficulty finding motivation or interest in activities you once enjoyed. Feeling apathetic or indifferent towards things that used to bring you pleasure.

3. Changes in Sleep Patterns, Appetite or Weight: Changes in sleep patterns, such as insomnia or hypersomnia, or irregular sleep-wake cycles. An increase or decrease, without intentional changes in diet or exercise.

4. Difficulty Concentrating: Finding it hard to concentrate, remember things, or make decisions. You may feel easily distracted or mentally foggy.

5. Withdrawal or Heightened Emotions: Withdrawing from social interactions, avoiding friends, family, or activities you once enjoyed. Feeling isolated or disconnected from others. Oppositely, experiencing intense emotions that feel overwhelming and difficult to manage, such as panic attacks or frequent crying spells.

6. Persistent Negative Thoughts: Constant negative thoughts, self-criticism, or feelings of worthlessness or hopelessness. Thoughts of death or self-harm should be taken seriously.

7. Decline in Self-Care: Neglecting personal hygiene, skipping meals, or neglecting responsibilities at work, school, or home.

 

If you notice these signs persisting over a period of time or interfering with your daily life, it's important to seek support from a mental health professional or trusted individual. Mental health is just as important as physical health.