Approximate reading time: 8 minutes
Knowing how to take care of your mental health when you’re in college is just as important as maintaining your physical health. In fact, there’s a strong link between the two: doctors are finding that positive mental health can actually improve your physical health.
So, what is “mental health”? From the Centers for Disease Control and Prevention (CDC), mental health "includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.“
Having "good" mental health doesn't necessarily mean being happy or successful all the time. Most people feel depressed, lonely, or anxious now and then, but employ strategies to manage those feelings without causing a major disruption to their lives. When such feelings or moods persist and interfere with a person’s ability to function normally, though, it may be a sign of a more serious mental health problem and time to seek help.
If you need someone to talk to, contact one of the counselors in our Student Success office by calling 724-925-4000. You can also learn more about Westmoreland support services on the Mental Health Matters page.
In the public health arena, more emphasis and resources have been devoted to screening, diagnosis, and treatment of mental illness than mental health. Little has been done to protect the mental health of those who are free from mental illness.
Watch this TEDx Talk from college student Jack Park where he shares his story of living with a mental disorder and revisits some of the ways he found help and hope.
Indicators
Emotional well-being: life satisfaction, happiness, cheerfulness, peacefulness.
Psychological well-being: self-acceptance, personal growth including openness to new experiences, optimism, hopefulness, purpose in life, control of one’s environment, spirituality, self-direction, and positive relationships.
Social well-being: social acceptance, belief in the potential of people and society as a whole, personal self-worth and usefulness to society, and a sense of community.
Strategies
There are some common-sense strategies that you can adopt to support and improve your emotional, psychological, and social health. Not surprisingly, they are very similar to the strategies one uses to cope with stress:
Eat a balanced diet.
Get enough sleep.
Get regular physical activity.
Stay socially connected with friends and family.
Make smart choices about alcohol and drugs.
Get help if you are anxious or depressed.
Depression is a common but serious mood disorder that’s more than just a feeling of “being down in the dumps” or “blue” for a few days. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks.
If you have been experiencing some of the following signs and symptoms most of the day, nearly every day, for at least two weeks, you may be suffering from depression:
Persistent sad, anxious, or “empty” mood
Feelings of hopelessness, or pessimism
Irritability
Feelings of guilt, worthlessness, or helplessness
Loss of interest or pleasure in hobbies and activities
Moving or talking more slowly
Feeling restless or having trouble sitting still
Difficulty concentrating, remembering, or making decisions
Difficulty sleeping, early-morning awakening, or oversleeping
Decreased energy or fatigue
Appetite and/or weight changes
Thoughts of death or suicide, or suicide attempts
Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment
There are days that you will feel down, especially when the demands of college get to you. These feelings are normal and will go away. If you are feeling low, try to take a break from the pressures of college and do something you enjoy. Spend time with friends, exercise, read a good book, listen to music, watch a movie, call a friend, talk to your family, or anything else that makes you feel good. If you feel depressed for two weeks, or the feeling keeps coming back, you should talk to a counselor in Student Success. They see lots of students who are anxious, stressed, or depressed at college and can offer support and resources for you.
If you need someone to talk to, contact one of the counselors in our Student Success office by calling 724-925-4000. You can also learn more about Westmoreland support services on the Mental Health Matters page.
Most people experience occasional loneliness, and it’s an especially common experience among first-time college students, who find themselves in an unfamiliar environment with a completely new social scene. Loneliness isn’t necessarily about being alone—you can be surrounded by people and still feel alone. It’s the feeling of being alone that counts, along with feeling empty, unwanted, or isolated.
If you’re feeling lonely, try taking Sherry Turkle’s advice and start a conversation with someone. College is a great place to meet new people and develop new and interesting relationships. Others in college are new, just like you, and will welcome the chance to connect with and get to know another classmate. Try joining a campus interest group or club, playing a team sport, or just asking another student if they’d like to meet for coffee or to study.
Watch this TED Talk from Sherry Turkle, who describes how, in this age of near-constant digital “connection,” loneliness is a challenge that faces us all.
If feelings of loneliness persist, and especially if you're feeling depressed, seek support from a Westmoreland counselor or one of the health services available to you.
As a student, you’re probably plenty familiar with the experience of stress—a condition characterized by symptoms of physical or emotional tension. What you may not know is that it’s a natural response of the mind and body to a situation in which a person feels threatened or anxious. Stress can be positive (e.g., preparing for a wedding) or negative (e.g., dealing with a natural disaster).
Stress can hit you when you least expect it—before a test, after losing a job, or during conflict in a relationship. If you’re a college student, it may feel like stress is a persistent fact of life. While everyone experiences stress at times, a prolonged bout of it can affect your health and ability to cope with life. That’s why social support and self-care are important. They can help you see your problems in perspective . . . and the stressful feelings ease up.
Sometimes stress can be good. For instance, it can help you develop skills needed to manage potentially challenging or threatening situations in life. However, stress can be harmful when it is severe enough to make you feel overwhelmed and out of control.
Strong emotions like fear, sadness, or other symptoms of depression are normal, as long as they are temporary and don’t interfere with daily activities. If these emotions last too long or cause other problems, seek support from a Westmoreland counselor or one of the health services available to you.
If you need someone to talk to, contact one of the counselors in our Student Success office by calling 724-925-4000. You can also learn more about Westmoreland support services on the Mental Health Matters page.
The best strategy for managing stress is by taking care of yourself in the following ways:
Avoid drugs and alcohol. They may seem to be a temporary fix to feel better, but in the long run, they can create more problems and add to your stress—instead of taking it away.
Manage your time. Work on prioritizing and scheduling your commitments. This will help you feel in better control of your life, which, in turn, will mean less stress.
Find support. Seek help from a friend, family member, partner, counselor, doctor, or clergy person. Having a sympathetic listening ear and talking about your problems and stress really can lighten the burden.
Connect socially. When you feel stressed, it’s easy to isolate yourself. Try to resist this impulse and stay connected. Make time to enjoy being with classmates, friends, and family; try to schedule study breaks that you can take with other people.
Slow down and cut out distractions for a while. Take a break from your phone, email, and social media.
Take care of your health.
Eat a healthy, well-balanced diet
Exercise regularly
Get plenty of sleep
Try a relaxation technique, such as meditation or yoga, or treat yourself to a massage
Maintain a normal routine
If the self-care techniques listed above aren’t enough and stress is seriously interfering with your studies or life, don’t be afraid to get help. The college counselors are good resources.
If you need someone to talk to, contact one of the counselors in our Student Success office by calling 724-925-4000. You can also learn more about Westmoreland support services on the Mental Health Matters page.
The following video features a progressive muscle relaxation meditation for you to try. There are many, many others available on YouTube and other websites.
The importance of getting regular exercise is probably nothing new to you. The health benefits are well known and established: Regular physical activity can produce long-term health benefits by reducing your risk of many health problems, such as heart disease, cancer, and diabetes, and it can also increase your chances of living longer, help you control your weight, and even help you sleep better.
As a busy college student, you may be thinking, I know this, but I don’t have time! My life is full of classes and work! What you may not know is that—precisely because you have such a demanding, possibly stressful schedule—now is the perfect time to make exercise a regular part of your life.
If you still aren’t persuaded, check out this TEDx Talk from Wendy Suzuki, who describes how aerobic exercise can improve your cognitive functioning, memory, and creativity.
Getting into an effective exercise routine now will not only make it easier to build healthy habits that you can take with you into your life after college, but it can actually help you be a more successful student, too. Exercise is a powerful tool for improving one’s mental health and memory—both of which are especially important when you’re in school.
The good news is that most people can improve their health and quality of life through a modest increase in daily activity. You don’t have to join a gym, spend a lot of money, or even do the same activity every time—just going for a walk or choosing to take the stairs (instead of the elevator) can make a difference.
In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burn calories. The more you move around, the more energy you will have.
Walk instead of drive whenever possible
Take the stairs instead of the elevator
Work in the garden, rake leaves, or do some housecleaning every day
Park at the far end of the campus lot and walk to class
Of course, if you want to "join" a gym, as a Westmoreland student, you have free access to the Youngwood Campus Fitness Center, which includes two gymnasiums, a walking track, a fitness center, and a weight room.
One final time: If you need someone to talk to, contact one of the counselors in our Student Success office by calling 724-925-4000. You can also learn more about Westmoreland support services on the Mental Health Matters page.
CC licensed content, Original
Mental Health. Provided by: Lumen Learning. License: CC BY: Attribution. Adapted from original work.
Stress. Provided by: Lumen Learning. License: CC BY: Attribution. Adapted from original work.
Exercise. Provided by: Lumen Learning. License: CC BY-SA: Attribution-ShareAlike. Adapted from original work.
CC licensed content, Shared previously
Shedding Light on Student Depression. Authored by: TED. License: CC BY-NC-ND: Attribution-NonCommercial-NoDerivatives
Connected, But Alone?. Authored by: TED. License: CC BY-NC-ND: Attribution-NonCommercial-NoDerivatives
The Brain Changing Benefits of Exercise. Authored by: TED. License: CC BY-NC-ND: Attribution-NonCommercial-NoDerivatives
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Body Scan Meditation. Authored by: UNH Health & Wellness. License: All Rights Reserved. License Terms: Standard YouTube License
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Mental Health Basics. Provided by: CDC. License: Public Domain: No Known Copyright
College Health. Provided by: National Institutes of Health. License: Public Domain: No Known Copyright
Coping with Stress. Provided by: CDC. License: Public Domain: No Known Copyright
Physical Activity and Health. Provided by: CDC. License: Public Domain: No Known Copyright