The article is developed in partnership with BetterHelp

Beginning college marks a significant milestone in a student’s life, bringing with it a wave of excitement, independence, and responsibility. But – the transition also can be daunting, especially for students facing unique challenges such as financial burdens, family responsibilities or living with mental health conditions.

For most students, starting college is a complex experience filled with challenges, transitions, and obligations. And for many college students, the journey can take a toll on their mental health.

From navigating academic pressures to adjusting to life away from home, college life can sometimes feel overwhelming. But the good news is there are strategies and resources available to help you prioritize your mental well-being and make the most of your college experience.

Let’s explore various mental health resources and strategies available to support students on their college journey.

Understanding the challenge

Studies show that mental health issues are increasingly common among college students. The transition to college can trigger feelings of stress, anxiety and depression as students navigate academic demands, social pressures, and newfound independence.

In fact, depression, anxiety, and other mental health conditions are on the rise among college students, and they’ve increased dramatically in recent years, particularly following the COVID-19 pandemic. These conditions impact students from a wide variety of backgrounds, highlighting the continued need for accessible and inclusive mental health support services on college campuses.

By some counts, one in four young adults between the ages of 18 and 24 live with an undiagnosed mental health condition, and more than 25 percent of college students have been diagnosed and treated by a mental health professional within the past year.

Long-term consequences of chronic stress

College is more than going to parties and making new friends. It’s also a stressful time for many students.

Recognizing the signs of stress and addressing them early on is crucial for protecting students’ mental health. Chronic stress left untreated can lead to a range of mental and physical health problems, including anxiety, depression, substance abuse and sleep disorders.

Prioritizing self-care and seeking support when needed can help mitigate the impact of stress on your overall well-being.

Good mental health enables us to cope effectively with stress, maintain positive relationships, and regulate our emotions. However, the college environment can be inherently stressful, with factors such as academic pressure, social expectations, and lifestyle changes contributing to mental health challenges among students.

Fortunately, there are many steps students can take to support their own mental health and well-being within the context of so much change. Here are a few to consider:

• Create a self-care routine: Incorporating self-care into your daily routine is essential for maintaining positive mental health.  Regardless of where you live during college, adopting a self-care routine and healthy habits can significantly impact your mental health. Prioritize adequate sleep, balanced nutrition, and regular exercise to keep both your mind and body in good condition. Whether it’s exercising, journaling or simply taking time to relax or do things you enjoy, prioritizing activities that nourish your mind and body can help you cope with stress and build resilience.
• Stay organized: Feeling organized can alleviate stress and help you feel more in control of your surroundings. Use a planner to keep track of assignments, deadlines, and important events, allowing you to manage your time effectively and carve out moments for self-care.
• Start small with one mental health commitment: If the idea of implementing a comprehensive self-care routine feels like too much, start with small, manageable steps. Focus on incorporating one healthy habit into your daily life, such as going for a walk or practicing deep breathing exercises. It’s important to set realistic expectations – try to manage your academic and personal responsibilities by setting achievable goals and prioritizing tasks.
• Take regular breaks: Schedule regular breaks during study sessions to prevent burnout and maintain focus. Try to work in activities that promote relaxation and stress relief, such as meditation, deep breathing exercises, or spending time outdoors.
• Connect with others: Making positive social connections is vital for mental health. Make an effort to build relationships with peers, family members and support networks to foster a sense of belonging and emotional support. If you’ll make the effort to build a support system of friends, family members and mentors whom you can turn to for guidance and encouragement, that’s a key step toward safeguarding your mental health.
• Think beyond graduation: Consider how your career choices and work environment can impact your mental health in the long run. Prioritize opportunities that offer work-life balance, community support and autonomy, setting yourself up for a fulfilling and mentally healthy future.
• Know when and where to find support: Don’t hesitate to seek professional help if you’re struggling with a mental health condition. Whether it’s through on-campus counseling services or virtual therapy platforms, speaking with a mental health professional can provide valuable support and guidance during challenging times. Don’t hesitate to reach out to a mental health professional if you’re struggling with something.
• Try mindfulness: Explore mindfulness techniques such as meditation, visualization, and gratitude exercises to cultivate awareness and reduce stress.
• Develop a crisis plan: It’s a good idea to prepare for potential crises by developing a comprehensive crisis plan. Collaborate with any current health care providers, family members and support networks to outline key information like contact details, medication lists and preferred crisis interventions. While no one plans for a crisis, having a well-thought-out plan in place can provide reassurance and support if things get especially challenging.

On-campus Support Services

Sometimes, despite even the best proactive measures, some students may experience mental health conditions during college. If academic responsibilities become overwhelming or safety concerns arise, it’s essential to prioritize your well-being.

Colleges typically offer processes for taking medical or mental health leaves of absence, allowing students to temporarily withdraw from school to address health concerns. While navigating these decisions may seem overwhelming, getting advice from counseling services and academic advisors can provide clarity and support.

Many colleges offer a variety of support services that support students’ academic, physical health and mental health needs. It’s essential to familiarize yourself with these resources, including counseling centers, health clinics and disability offices.

Even if you’re nervous about it, seeking help from these services is not a sign of weakness – it’s a proactive step toward maintaining well-being. Remember, these services are designed to assist all students and can provide valuable support and guidance.

For students managing pre-existing mental health conditions, transitioning to college may require careful planning. It’s crucial to ensure continuity of care by discussing treatment plans with current providers and exploring options for ongoing support in your new environment.

Whether through telehealth sessions or local clinicians, prioritizing access to therapy and medication is paramount for managing mental health effectively during college.

Access to Care

While many colleges offer mental health services on campus, accessing care can sometimes be challenging because of long wait times and limited resources.

Online therapy has emerged as a convenient and effective alternative, allowing students to access counseling services from the comfort of their own space. Virtual therapy platforms offer flexibility and convenience, ensuring that students can receive the support they need, when they need it.

Types of Therapy Available to College Students

Therapy isn’t a one-size-fits-all solution; instead, it’s a diverse field with various approaches that can be tailored to individual needs.

Here are some common types of therapy available to college students:

Psychodynamic Therapy: Uncovering the Unconscious
Psychodynamic therapy delves into unconscious thoughts and behaviors to understand and change them. Through a strong bond with a trusted therapist, students can gain insight into themselves and their relationships. This type of therapy can be beneficial for addressing emotional issues like relationship problems or past traumas.

Cognitive Therapy: Rewiring Negative Thinking
Cognitive therapy focuses on identifying and adjusting negative thought patterns that can contribute to emotional distress. By replacing harmful thoughts with positive ones, students can improve their mood, self-esteem, and behavior, making it effective for treating conditions like depression and anxiety.

Eye Movement Desensitization and Reprocessing
Some college students who have experienced trauma may find success with EMDR therapy. This type of therapy employs bilateral stimulation, such as side-to-side eye movements or tapping, to help patients work through disturbing or traumatic memories. Some campuses make EMDR therapy available to students, though many programs focus specifically on students who have experienced sexual assault during their time on campus, and do not encompass other traumatic events in a student’s life.

Want to know more about EMDR? Here’s another helpful resource: “What is EMDR therapy?”

 Interpersonal Therapy: Healing Through Relationships
Interpersonal therapy targets interpersonal issues to help relieve symptoms of depression. By examining relationships and resolving conflicts, students can lessen the degree of symptoms and improve their social support networks.

Supportive Therapy: Building Strength and Coping Skills
Supportive therapy relies on a strong relationship with a therapist to lessen symptoms, promote self-esteem and develop coping skills. By focusing on strengths and resources, students can better manage life’s stresses and obstacles, which promotes resilience and well-being.

Why Students Should Participate in Therapy While in College

Therapy offers tremendous benefits for college students, including improved interpersonal functioning, higher self-esteem, and the ability to achieve long-term goals. By addressing unconscious conflicts, correcting dysfunctional thinking, and enhancing social support, therapy equips students with the tools to navigate academic and personal challenges successfully.

If you’ve never participated in therapy before, there are a few things you should keep in mind.

Therapy isn’t just for diagnosed mental health conditions: In fact, counseling services offer support for a wide range of challenges, including stress management, relationship issues, substance abuse and self-esteem issues. Regardless of the problem’s magnitude, therapy can equip students with valuable tools for navigating life’s challenges.

Therapy should be tailored: Therapy isn’t a one-size-fits-all solution. Various therapeutic approaches can be tailored to diverse mental health needs and preferences. It’s essential for students to communicate their symptoms and preferences so their therapist can develop a personalized treatment plan.

Honesty is key: Open and honest communication is vital for effective therapy. Students must be forthcoming about their thoughts, feelings, and experiences if they expect to make meaningful progress. Also keep in mind that preparing a list of topics to discuss with the therapist can enhance the session’s effectiveness and focus.

You have a say in who your therapist is: Building a rapport with a therapist may take time and patience. You shouldn’t hesitate to explore different therapists until you find the right fit. A strong bond with a mental health professional can build trust and promote positive outcomes.

Online therapy can be a good option: Online therapy platforms can offer convenient and accessible mental health support, especially for students who face barriers to in-person care. These platforms connect students with qualified professionals and provide flexible scheduling options to accommodate busy lifestyles.

Evaluating Accommodation Needs
As you navigate college life, be mindful of your unique accommodation needs, especially if you have a condition that could impact your academic performance.

Colleges are legally obligated to provide reasonable accommodations to students with disabilities, including mental health conditions. Discuss potential accommodations with your school’s disability office and academic advisors to ensure you receive the support you need to thrive academically.

Mental Health Support During College Breaks

Here’s another thing to think about: college breaks. For college students seeking therapy during breaks, it’s essential to consider whether to find a therapist at home or near campus. Each option has its benefits and considerations, including availability, scheduling and continuity of care. Doing some thorough research and asking the right questions can help students find a therapist who meets their needs and preferences.

Prioritizing your mental health is essential for thriving during your college years. By putting self-care strategies in place, seeking help when you need it, and advocating for accessible mental health services, you can navigate the challenges of college life with resilience and strength.

Therapy, in particular, is a valuable resource for college students navigating the complexities of academic life and personal growth. By normalizing help-seeking behavior and advocating for mental health awareness, colleges can create supportive environments that prioritize students’ emotional well-being. Many campuses are already doing great work in this space.

Above all, remember this: you’re not alone, and there are resources available to support you every step of the way. Your mental health matters – and investing in it is an investment in your future success and happiness.