Written by Angelica Mari Kiroquero

Reviewed by Dr. Reuben J C. los Baños, Ph.D.

Understanding the circulatory system is a crucial step in understanding oneself.

Blood and blood cells are being pumped and managed by the circulatory system. It carries the blood to all the tissues in your body. Did you know that the total length of an adult’s blood vessel, in estimation, is between 100,00 and 500,00km?

Cells that are similar in structure work together to perform specialized functions. These are what we call tissues.

The circulatory system consists of many structures and comprises different tissues. The heart consists of cardiac muscles and epithelial and connective tissues.

The heart plays a vital role in our lives because it handles many body functions. Some may say the heart is a shape in the color red, but it is not a shape, nor is it inside of your body for the reason of loving. Let’s learn more about the heart and its function!

The main functions are pumping blood, supplying oxygen, and removing metabolic wastes. Amazing, right? The human body is capable of doing wonders. Some of you might also know this, but the size of your fist is the average heart, which is the size of a heart.

Now, try clenching your fist and find out the size of your heart!

Before we delve deeper into the circulatory system, Let’s discuss what makes up the heart. It will help you understand its significance to humans as long as we live.

Cardiac muscles compose a heart wall that divides into four chambers that help the body pump blood. The two upper chambers of your heart are the atrium, and the two lower chambers are the ventricles. The septum is an internal heart wall that divides your heart into the left and right.

On the upper chambers, your right and left atria act as intersections or junctions on the road. They receive blood from different body parts and the pulmonary veins. The redistribution of the blood throughout the parts is also done after receiving it.

The lower chambers are in charge of your pulmonary and systematic circulations. It is like pumping chambers, pumping blood while providing proper circulation. It circulates the blood like the motor pistons that allow fluid movement.

The composition of the heart does not end here, as it is a very complex organ as much as its importance. It comprises many chambers, veins, and arteries that work together to function.

Surrounding the heart is the pericardium. A fibrous, fluid-filled sac lined by a serous mesothelium as the protective layer.

It comprises the Fibrous pericardium (outer layer) and Serous pericardium (inner layer). Your serous pericardium is further divided into the parietal and visceral layers.

Three significant layers divide the heart walls’ four (4) chambers. The layers are the internal endocardium, the middle myocardium, and the external epicardium.

Endocardium

The lining endothelium comprises the internal endocardium or tunica intima. “Endo” is defined as internal or within. The name already suggests that it is the innermost layer wall of your heart. It is lining inner surfaces, such as heart valves.

Connective tissues, a fibroblastic layer with smooth muscle cells, and a subendocardial layer support them.

The subendocardial layer is a connective tissue that contains an impulse-conducting system. Conducts electrical impulses in your heart that contain specialized cardiac cells.

What is the thickest histologic layer of the heart?

Myocardium

Known as tunica media, it is the middle and muscular layer. The contractional function for blood pumping happens here and is considered the principal functional element.

Cardiomyocytes comprise the myocardium and generate the contractile force. Like us humans, communication is essential; we communicate using language. Intercalated discs are a unique intercellular bridge for their communication.

Did you know that cardiomyocytes are like cells found in the skeletal muscle? These are myocytes containing similar striations. Yet these cardiomyocytes are branching mononucleated containing intercalated disks.

The number of nuclei differentiates it from skeletal muscles.

It may contain varying amounts of elastic fibers, smooth muscle cells, and collagen fibers.

It is arranged spirally in a contractile cardiac muscle fibers chamber—the thickest layer due to the strong force needed to pump blood in circulations. The thickness varies in each location, for ventricles are denser than in the atria.

The atria are thinner due to the passive blood flow. The left ventricle requires the production of enough force to propel blood in circulation. This explains why its wall is thicker than the right ventricle.

What is the histology of the heart epicardium?

Epicardium

It is made up of simple squamous mesothelium and supported with a layer of loose connective tissue containing blood vessels and nerves. The membrane surrounding the heart is a visceral layer of the serous pericardium.

During heart movements, the;

• Adipose tissue(epicardium) cushions the underlying structures.
• Production of lubricant fluid by both layers of the serous mesothelial cells. The fluid prevents friction within the pericardium.

The pericardium subdivides into;

• The fibrous layer is comprised of many fibrous connective tissue.
• The serous layer. Contains an inseparable outer layer(fibrous pericardium) and an overlying inner (myocardium )layer.

What is the histology of the blood and blood vessels?

Blood is fluid connective tissue, while the endothelial cells line the blood vessels. The vessel’s size and job determine how much connective tissue and smooth muscle are in its wall.

Blood vessels are channels that carry blood throughout your body. Think of a road system with different vehicles. The roads and highways are the blood vessels, and the cars traveling are the blood.

Blood vessels are further divided into three parts. They are your Arteries, veins, and capillaries.

Arteries

The blood vessels that carry oxygen-rich blood to your body are your arteries. The main functions are the management of oxygen, nutrients, and hormone transportation in your body.

Transporting blood is done not only by the arteries themselves but by your heart! Your heart pumps the blood into your aorta, the most prominent artery.

There are two types of arteries: elastic (aorta and pulmonary) and muscular (Femoral, radial, and brachial arteries.

Veins

Veins are the collectors! Located throughout your body, it is in charge of returning oxygen-poor blood after its collection.

Another function is carrying oxygen-rich blood to the heart coming from your lungs. Did you know that during this cycle, it is the only time they contain oxygen-rich blood?

Although they function similarly, arteries have thick walls with muscle tissue, while veins use valves and thinner walls to keep your blood flowing throughout the body.

Capillaries

Capillaries are the smallest and most delicate type of blood vessel in your body; due to their small and narrow size, only a single line of substances can pass through at a time.

This medium transports cells, nutrients, and oxygen throughout your body. It is a connector for the veins and arteries to complete the circulatory system.

What is the histological structure of the heart valve?

Before the blood can leave each chamber, it has to pass through a valve. A valve is like your water faucet; it controls the water flow as valves control the flow of blood passing through each chamber.

When the valve opens, it allows blood to pass through, but when it closes, it prevents blood from leaving or returning to the other chamber.

Each aortic valve comprises three leaflets (cusps) made mainly of collagen; the valve is placed on a muscle ring and connected to the heart wall.

The valves usually occur in this sequence:

• As the left ventricle relaxes, the mitral valve opens once the aortic valve closes. This allows the flow of blood from your left atrium into the left ventricle.
• Contraction of the left atrium occurs, which allows more blood flow into your left ventricle.
• The mitral valve closes, and the aortic valve opens as soon as the left ventricle contracts, allowing blood to flow into the aorta and out to the rest of your body.
• Your left and right ventricle relax and cause the tricuspid valve to open and the pulmonary to close. Allowing blood to flow into the right ventricle that had returned to the right atrium from the body.
• Your left and right ventricles contract and open and close the pulmonary and tricuspid valve, respectively. Blood flows from the right ventricle to the lungs and then returns to the left atrium as fresh, oxygenated blood.

An extracellular matrix highly organizes valves into layers. Arranged according to the flow of your blood.

The semilunar valves carry blood away from the heart to pulmonary and systemic circulations—the two valves are pulmonary and aortic.

The semilunar valves divide into:

• Ventricularis – direct contact with pulsatile blood and directed toward the ventricles.
• Spongiosa located between the ventricularis and fibrosa layers. It is made of proteoglycans with collagen fibers.
• Fibrosa directs toward the outflow vessel lumen.

Atrioventricular valves are like the semilunar valves. But, they have a layer called the ventricularis. It allows blood to flow from the atria into the ventricles.

It has two valves. Each valve lies between an atrium and a ventricle. The right atrioventricular valve (tricuspid valve) and left atrioventricular valve (mitral valve). A ring surrounds the orifice, with two or three cusps lining the valves.

The layers of the atrioventricular valves arrange themselves in a way that:

• The atrialis.
• The spongiosa located in the middle.
• The fibrosa layer is directed toward the ventricles.

A sheath of endocardial endothelial cells interlaced with valve interstitial cells encases each layer of the valves.

The four valves of the heart are aortic, mitral, pulmonary (or pulmonic), and tricuspid.

As the name suggests, the aortic valve allows blood to flow from the heart’s left ventricle to the aorta. It distributes oxygen-rich blood from the heart to other parts of your body and is the final destination encountered by oxygenated blood before it leaves the heart.

Located in between your left ventricle and aorta, when facing the heart it is located near the middle of your heart. For healthy individuals, the leaflets allow blood flow by opening wide and clasping tightly to prevent the backflow of blood.

In some cases, some individuals may be born with only two leaflets. A bicuspid aortic valve is called if it only consists of two leaflets.

Similar in function to the valves but different in structure. The mitral valve or left atrioventricular valve, has two leaflets, while the others have three leaflets. The leaflets are referred to as the anterior leaflet and the posterior leaflet.

They allow blood to flow from your left atrium to your left ventricle and prevent backward flow. This valve ensures the blood flows in the proper direction as it opens and closes. It is located in between the upper left chamber of your heart and the lower left chamber.

Now, let’s recap: the upper-left chamber is the left atrium, and the lower-left chamber is the left ventricle.

Your pulmonary valve helps manage blood flow and controls the flow of oxygen-poor blood from your heart to your lungs. Once your blood enters your main pulmonary artery, it travels to your lungs from your left and right pulmonary arteries.

The main function of your pulmonary valve is managing the blood from your right ventricle into your main pulmonary artery. However, it manages oxygen-poor blood.

Located on the right and in front of your aortic valve. Your pulmonary artery passes through the arch of the aorta as it carries your blood to the right and left lungs.

Lastly, the tricuspid valve ensures that blood flows to your right ventricle from the right atrium. Like the other three valves, it also prevents blood from backflowing to the different chambers.

As the blood reaches the right atrium and fills it up, it is allowed into the right ventricle as the tricuspid valve opens up. Contraction of the right ventricle provides blood to follow to the lungs. The tricuspid valve closes tightly to avoid backflow.

As your heart beats, the sound comes from the leaflets. The opening and closing of valves make up the sound of your heartbeat!

References:

Anatomy, arteries. (2024, January 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/31613523/#:~:text=Arteries%20make%20up%20tubelik e%20structures,and%20hormones%20through%20our%20bodies.

Arackal, A., & Alsayouri, K. (2023a, January 2). Histology, heart. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK545143/#:~:text=Valves%20have%20three%20 layers%3A%20spongiosa,arterial%20side%20of%20semilunar%20valves.

Arackal, A., & Alsayouri, K. (2023b, January 2). Histology, heart. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK545143/#:~:text=The%20subendocardium%20 is%20found%20between,electrical%20impulses%20throughout%20the%20heart.

Crawford, P. T., Arbor, T. C., & Bordoni, B. (2023, September 4). Anatomy, thorax, aortic valve.

StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK559384/#:~:text=The%20aortic%20valve%20i s%20one,back%20into%20the%20left%20ventricle.

Heart valves. (2023, August 31). Kenhub. https://www.kenhub.com/en/library/anatomy/heart-valves

Layers of the heart. (2023, November 3). Kenhub. https://www.kenhub.com/en/library/anatomy/layers-of-the-heart

Libretexts. (2023, January 17). 17.1F: Myocardial thickness and function. Medicine LibreTexts. https://med.libretexts.org/Bookshelves/Anatomy_and_Physiology/Anatomy_and_Physiol ogy_(Boundless)/17%3A_Cardiovascular_System%3A_The_Heart/17.1%3A_The_Heart

/17.1F%3A_Myocardial_Thickness_and_Function#:~:text=The%20myocardium%20is% 20thickest%20in%20the%20left%20ventricle%2C%20as%20this,aorta%20and%20throu ghout%20systemic%20circulation.

Mescher, A. L. (2013). Junqueira’s Basic Histology: Text and Atlas. https://ci.nii.ac.jp/ncid/BB2696515X

Mmts. (2016, July 27). The heart: a complex system of the human body. Minnesota Medical Training Services. https://www.minnesotacpr.com/heart-complex-system-human-body/

Myers, J. (2022, October 6). Aortic valve: what to know. WebMD. https://www.webmd.com/heart/aortic-valve-what-to-know

News-Medical. (2022, September 5). Structure and function of the heart.

https://www.news-medical.net/health/Structure-and-Function-of-the-Heart.aspx#:~:text= As%20the%20central%20part%20of,the%20tissues%20in%20the%20body.

Paxton, S., Peckham, M., & Knibbs, A. (2003). The Leeds Histology Guide. https://www.histology.leeds.ac.uk/circulatory/circ_common_str.php

Professional, C. C. M. (n.d.-a). Arteries. Cleveland Clinic. https://my.clevelandclinic.org/health/body/22896-arteries

Professional, C. C. M. (n.d.-b). Capillaries. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21988-capillaries

Professional, C. C. M. (n.d.-c). Pericardium. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23561-pericardium

Professional, C. C. M. (n.d.-d). Pulmonary valve. Cleveland Clinic. https://my.clevelandclinic.org/health/body/24273-pulmonary-valve

Professional, C. C. M. (n.d.-e). Veins. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23360-veins

Vega, J., MD PhD. (2023, September 1). What are brain ventricles? Verywell Health. https://www.verywellhealth.com/brain-ventricles-3146168

Written by Kylemaxinne Panzo

Reviewed by Dr. Reuben J C. Los Baños, Ph.D.

Muscles are the tissues all around the body that allow you to move because of their ability to contract. They can be generally categorized into different types based on morphology and function. Smooth muscles, also called non-striated muscles, involve slow and involuntary movement.

Imagine yourself in the gym, you may only be thinking about the skeletal muscles in your arms or legs. But there are also the muscles working hard in your lungs and blood vessels when you breathe. Smooth muscles are essential in hollow organs for such activities.

In the digestive tract, the wave-like motion called peristalsis occurs to propel food. Smooth muscles in the esophagus, stomach, and intestines are responsible for peristalsis. They also mix food and digestive juices into smaller particles to absorb nutrients.

Smooth muscle forms the middle layer of blood vessel walls. Constricting (vasoconstriction) or dilating (vasodilation) these muscles can change their diameter. In this way, regulation of blood pressure is possible.

Smooth muscles in the bronchi and bronchioles also control airflow. Their constriction (bronchoconstriction) triggers coughing and shortness of breath. Relaxing these muscles (bronchodilation) leads to easier breathing in asthma and COPD.

In the urinary bladder, smooth muscles expand as it is being filled. They also excrete toxins and regulate the balance of electrolytes. Smooth muscles are also used in the uterus during pregnancy and the movement of the sperm.

Smooth muscles are also in the eyes and the skin. In your eyes, they function to change the size of the iris and the shape of the lens. In your skin, they cause hair to stand straight when exposed to cold or when in fear causing goosebumps.

All things considered, smooth muscles serve vital purposes all over your body. They help to maintain homeostasis, transport chemicals, and regulate organ function.

What is the difference between smooth and skeletal muscle?

The main difference between smooth and skeletal muscles is in whether we can control them or not.

Smooth muscles are involuntary muscles found within the body, especially in the organs. This helps in proper digestion, nutrition, and the balance of waste and toxins in the body.

At the same time, skeletal muscles are voluntary muscles found in the bones. This aids humans to move, this also helps in posture, balance, and protecting organs in the body.

Smooth muscles often contract slower allowing them to sustain more fatigue. This is due to its pacesetter cells, latch-bridge, and cross-bridges that need low ATP. So, skeletal muscles contract longer due to the force produced by their motor units.

The cells in smooth muscles are non-striated, while skeletal muscles have striations. In the microscope, smooth muscles are not striated since they do not have sarcomeres. The striation of the skeletal muscles is due to its actin and myosin filaments.

Under the microscope, smooth muscles have one nucleus and skeletal muscles have many. Many nuclei allow the skeletal muscles to gain more oxygen to be able to do work and contractions. While single nuclei aid the metabolic demands of the smooth muscle within the body.

The central nervous system controls the skeletal muscle hence allowing voluntary movements. Smooth muscle is involuntary and controlled by the autonomic nervous system. This allows the muscles to perform both movement and metabolism for the body.

A good example of this voluntary and involuntary movement is through running. When we run, the movement of our feet and their pace is a voluntary movement caused by the skeletal muscles. The respiration that we do is an involuntary movement caused by smooth muscles in the lungs.

In conclusion, smooth muscles are non-striated, involuntary muscles found in our organs. While skeletal muscles have striations and we can find them in our bones. Both aid the body with primary functions that are essential for our daily survival.

How does smooth muscle contract?

The contraction of smooth muscles controls the heart, lungs, and other organs. This happens through reactions in our body controlled by electrical and chemical signals. Without this, we would not be able to breathe or metabolize things in our bodies.

Calcium controls the contraction of the smooth muscles. This reaction happens when calcium binds with calmodulin and activates enzymes for contraction. Calcium channel regulation allows our muscles to relax when calcium is not present.

To start contraction, depolarization needs to happen since this opens the calcium channel. When the channels open, calcium ions can enter the system, bind, and activate enzymes. The enzyme is from the activated myosin light chain kinase when a high amount of calcium enters.

The myosin light chain adds a phosphate group to the myosin that allows it to bind with actin. This action will result in the cross-bridge formation of actin and myosin and will turn into a cycle. Hydrolysis of ATP also happens which activates the contraction of smooth muscles.

Contractions are also affected by factors such as tension and length of the muscles. Length-tension relationship allows smooth muscles to contract longer. Since there is less tension because of their loose arrangement within our body.

When our organs are empty smooth muscles maintain it through muscle tone. Powered by the myosin light chain kinase, slow contractions aid muscle toning. This is vital so that organs would not fail their function and return to their normal state when not used.

Smooth muscle contraction happens due to the myosin light chain kinase reaction. Without this, natural reactions of the body such as metabolism will not happen. Thus, if there is no contraction in our smooth muscles, this will affect the state of our body and organs.

What happens when smooth muscles relax?

Our smooth muscles also need to return to their normal state through relaxation. This happens when myosin removes a phosphate group in the myosin light chain kinase. This is essential for regulating blood pressure and metabolism in our body.

To dig deeper, relaxation starts with the reduction of calcium in the gated channels. When there are lower calcium ions binding for conformational changes is not possible. Hence this would not activate calmodulin and the other enzymes of contraction.

To remove the phosphate group, myosin undergoes the myosin light chain phosphatase. This regulates the reduction of actomyosin-based contractility. This allows the contraction to be undone and the smooth muscles of the body to relax

During relaxation, muscle tone also happens and it’s maintained when phosphorylation is low. This relaxation is important for organ systems such as the urinary system. This allows the bladder to relax which is vital in storing urine in the body.

Smooth muscle relaxation is also triggered by hormones and neuron signals. Neurotransmitters such as Nitric oxide diffuse in our muscle cells for it to relax. While hormones like progesterone affect nitric oxide levels for muscle relaxation.

Smooth muscle relaxation is important for the following actions:

1. Smooth muscle flexibility: our body needs to adapt to the changes. Continuous contraction of muscles stops actions like breathing and blood pressure control.
2. Stimuli Response: Relaxed smooth muscles help in quick cell communication. This allows our body to respond to stimuli immediately.

Relaxation of the smooth muscles has benefits for the body’s health. These health benefits revolve around proper organ function and cell response. Which ensures that our body is well for everyday functions.

Indeed, smooth muscle relaxation is also an important function of the muscles in our body. This happens through various processes from low levels of calcium, to neurotransmitter signals. But, this can also only happen with the aid of contraction in the muscles of the body.

Are smooth muscles multinucleated?

No, smooth muscles are not multinucleated.

When observed under the microscope, you will see a single nucleus within each cell. In comparison, when we observe skeletal muscles we can see that they have many nuclei in their cells.

The smooth muscles also have a cigar-like shape for their nucleus, as seen with the tapered ends of the shape. This shape of the nucleus influences the contraction that happens in the muscle of an organ. Since it helps in the diffusion of ions in the cells and the quick response to chemical triggers.

Besides the shape, the nucleus location of smooth muscle is vital for cell integrity. The presence of the nucleus at the center allows it to adjust to the high metabolic demands of the body. A centered nucleus opens space for more protein production, especially for muscle tissue.

Smooth muscles are homogenous when observed under the microscope because of their nucleus. It is also important that these cells are homogenous as they perform the same function in organs. An example of this is when smooth muscles are in the lining of the lungs which act for respiration.

Additionally, the smooth muscle also has many myosin and actin proteins. This is possible due to the single nucleus of the cells which gives more space for proteins in the cell. Hence these proteins that are key for contraction help the cells to maintain muscle tone.

These smooth muscles can’t have many nuclei since it will permit more fatigue. During contraction and relaxation processes, muscles need a lot of protein. If the cells have many nuclei it won’t be able to produce the amount of protein to sustain the muscle demands.

The single nucleus is also essential for the regulation and adaptation of cells. This allows the efficient regulation of gene expression in the muscles. This is vital for specific functions like digestion, blood pressure changes, and breathing.

Generally, the single nucleus of smooth muscles allows for its cells to communicate. It’s needed for protein production, and gene expression for muscle to handle fatigue. Without it, functions such as breathing and digestion are not possible in the body.

Can we control smooth muscle?

As we know, we can observe the functions of smooth muscles from digestion to breathing. These actions are often involuntary since we cannot control smooth muscles. The autonomic nervous system controls the smooth muscles hence actions are unconscious decisions.

The autonomic nervous system releases hormones and neurotransmitters for smooth muscles. These things serve as a stimulus that the smooth muscle receives. An example is norepinephrine which allows muscle spasms in the vascular walls.

Going deeper, two divisions help the smooth muscle:

1. The Sympathetic System: This releases neurotransmitters which are vital for organ wall function.

• The Parasympathetic System: This system controls the muscles needed for organ support.

We cannot control smooth muscles because of neurotransmitters. These act as signals where smooth muscle response for contraction and relaxation. Examples of these are acetylcholine and norepinephrine.

Most of the time organs in the body use these signals to start certain reactions or functions. For example, glandular secretion is only possible when there is a neurotransmitter. Since this sends a signal for the release of these substances.

There are also two types of smooth muscle present in the body. These are the single-unit and the multi-unit smooth muscle. Both have specific and independent functions in the body.

• Single-unit smooth muscles have connexins that allow the connection of many cells. This single connection also allows the one synaptic input of these cells. These are often found in the walls of hollow organs and reaction is through gap junctions.
  • Multi-unit smooth muscles do not have a single series for one synaptic input. Each cell of this muscle unit receives the synapse for a more controlled reaction. These are often in the muscles of the eye, arteries, and airways of the lungs.

Besides internal stimuli, there are also external factors that affect smooth muscle function. Things such as temperature, pressure, and chemical composition affect the body. This affects how smooth muscle adapts to maintain homeostasis in the body.

For example, during a drop in temperature, the contraction of smooth muscles slows. This is because of the lack of tension since force is lower when there is a lower temperature. This forces the release of transmitters to balance the change in the environment.

The autonomous nervous system and external factors influence the action of muscles. Since smooth muscles are involuntary, they rely on the triggers in the environment. These triggers allow response so the body and organs remain functional.

What happens when smooth muscles don’t work?

Imagine if one day our smooth muscle stops functioning, what do you think will happen in our body? It is important to understand that the dysfunction of smooth muscles is a threat to our body. It puts our health and our safety at risk since it affects major organs like the heart and the lungs.

Smooth muscles allow respiration in our body, it cannot be dysfunctional. These cases will impair the lungs and hence will lead to respiratory problems. Major examples are asthma-like symptoms since the bronchi and alveolar will be close.

Problems in smooth muscles affect the gastrointestinal tract. Since it handles the lining of the organ that allows muscle toning for digestion. Without it, propelling bolus from what we intake would not be possible.

This can also lead to discomfort and digestive problems. Smooth muscles control the intestine to prevent situations like diarrhea. Smooth muscle problems in the arteries and vessels can also impair the function of the heart.

Smooth muscle dysfunction also affects the urinary and reproductive systems. It can cause urinary incontinence or the unintentional release of urine. It can compromise uterine contraction and fetal delivery.

In conclusion, smooth muscles are crucial for organ function and balance in the body. Compromised muscles lead to complications and it affects many parts of the body. Hence this puts us at risk, especially our health and functionality for every day.

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The article is developed in partnership with BetterHelp

Life is full of ups and downs, and it’s normal to face struggles from time to time. Whether it’s stress at work or school, difficulties in relationships, or emotional challenges, most of us can find ways to cope.

Usually, we can bounce back on our own, but sometimes we need extra support and could benefit from seeking therapy with a trusted mental health professional. This can be especially true for college students as they experience all the excitement, transition and stress associated with this time of life.

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Let’s look at some of the factors that might indicate you could benefit from working with a trusted and knowledgeable mental health professional.

The State of Mental Health on College Campuses

As recently as 2022, 77 percent of surveyed college students reported experiencing some level of mental health distress. Of those, 35 percent were diagnosed with anxiety and 27 percent reported experiencing symptoms of depression.

Student respondents also reported high levels of stress, feelings of loneliness and suicidal ideation. So, if you’re a college student experiencing psychological distress, you’re certainly not alone.

Common Signs You Could Benefits from Therapy

While everyone is different, some of the signs listed below are common among those who are struggling with difficult issues and could use an outside perspective:

Difficulty expressing yourself – If you frequently think, “I wish I had the words for this,” or “I need to talk this out more,” therapy could be a good step. A trusted therapist can provide a safe space for you to explore and process your emotions, ultimately helping you gain clarity and insight.

Increased irritability or mood changes – Changes in mood or behavior could indicate that something deeper is going on. Therapy can help you identify the underlying causes of these changes and develop coping strategies to manage them more effectively.

Feeling like you’re not functioning at your best – If you feel like you’re not performing at your usual level – or you’re struggling to complete everyday tasks – therapy may be helpful. A change in your ability to function could indicate underlying issues that therapy can address. Whether its difficulty getting out of bed, feeling overwhelmed by daily responsibilities, or struggling to develop an effective study schedule, therapy can provide support and guidance.

Needing a confidential outlet – While friends and family can offer support, sometimes you need a confidential and unbiased space to feel like you can fully express yourself. Therapy provides a nonjudgmental environment where you can explore your thoughts and feelings without fear of judgment. And a therapist can offer insights and perspectives that friends or family may not be able to provide.

Feeling stuck or repeating patterns – If you feel like you’re stuck in a rut or repeating the same unhealthy patterns, therapy can help break the cycle. A therapist can help you explore the causes of your behaviors and develop strategies for change. Whether you need help overcoming self-destructive habits or improving your relationships, therapy can help you feel more empowered. A good therapist can help you identify the areas where you have agency over your own life.

Overwhelm and stress – Feeling overwhelmed by life’s challenges is common, and this may never be truer than during your college years. But if you’re struggling to cope, therapy may be able to provide the support you need. A therapist can help you identify your key sources of stress and develop coping strategies to manage overwhelming emotions. Learning effective stress management techniques can improve your overall well-being and quality of life – not just while you’re in college, but for the rest of your life.

Struggling with expectations – High achievers and perfectionists may struggle at times with unrealistic expectations, leading to feelings of constant pressure and dissatisfaction. These feelings are all too common on college campuses. But therapy can help you explore and challenge your own unreasonable expectations, helping you develop a healthier mindset and a level of self-compassion. By learning to set boundaries and prioritize self-care, you can achieve a better balance in life.

Anticipating or dealing with major life changes – Major life transitions, such as starting college, beginning a new job, moving, or experiencing loss, can be challenging to navigate alone. Therapy can provide guidance during these transitions, helping you cope with uncertainty and adjust to change. By exploring your thoughts and emotions in therapy, you can develop resilience and adaptability to face life’s ups and downs.

Processing trauma – Experiencing trauma can have long-lasting effects on mental health and well-being. Therapy offers a safe and supportive space to process trauma, explore its impact and develop coping strategies.

Addressing relationship dynamics – Difficulties in relationships, whether with family members, partners, or friends, can cause significant distress. And the relationships you develop while in college can feel particularly intense. Therapy can give you a neutral space to explore and address relationship dynamics, improve communication, and set healthy boundaries.

Managing physical health conditions – Physical health conditions can take a toll on mental well-being and vice versa. Therapy can complement medical treatment by helping manage the emotional and psychological aspects of a health condition. Therapy can provide valuable support and coping techniques for everything from chronic pain to adjusting to a new diagnosis or managing the stress of illness.

Understanding Distress and Interference
In addition to the factors listed above, two key indicators can help you decide whether you could benefit from therapy: distress and interference.

Let’s break down what this mean and how they can guide your decision.

Distress

• Do you find yourself thinking about the problem frequently?
• Is the issue embarrassing or causing you to hide from others?
• Has the problem significantly reduced your quality of life over time?

Interference

• Is the problem consuming a considerable amount of your time each day?
• Have you had to scale back on work or educational goals because of the problem?
• Are you rearranging your lifestyle to accommodate the issue?

If you answered “yes” to any of these questions, it might be a good time to consider seeking professional support. And it’s OK to ask your friends and family members about their answers to the questions above. It’s important to acknowledge that sometimes, a problem may seem less severe to you than it does to those around you. However, their concern could indicate that the issue is more significant than you realize.

In addition, below are 10 signs mental health experts say indicate it might be time to seek professional help:

• Difficulty regulating emotions: Feeling consistently sad, anxious, or angry.
• Decreased performance: Struggling at work or school due to mental health issues.
• Changes in sleep or appetite: Significant disruptions in sleeping patterns or eating habits.
• Relationship struggles: Difficulty building or maintaining relationships.
• Past trauma: Unresolved trauma affecting daily life.
• Loss of interest: Losing interest in activities you once enjoyed.
• Grieving: Difficulty coping with significant losses.
• Physical health impact: Mental health issues affecting physical well-being.
• Desire for self-improvement: Wanting to change but unsure where to start.
• Substance use or risky behaviors: Using substances or engaging in risky behaviors to cope.

Next Steps

Deciding to pursue therapy is a personal choice, but it’s key to remember that help is available. With advancements in psychological treatment, many therapy approaches have been scientifically proven to be effective, even in the short term.

Plus, there’s a wide range of therapeutic options available, allowing you to find an approach that works for you.

Most college campuses offer free or low-cost therapy options for students. Your college’s counseling center may offer free counseling for a set number of sessions or semesters. If you need more than that, they may be able to refer you to off-campus mental health professionals.

You may be able, through your college’s counseling center, to enroll in either individual or group therapy, workshops, and support groups. Besides this, some colleges offer teletherapy or online counseling services, which can be helpful for students who are unable to attend in-person sessions.

It’s important to remember that these services are offered in the strictest of confidentiality. Mental health professionals on college campuses are bound by strict ethical and legal standards that require them to maintain their clients’ privacy.

All information shared during therapy sessions, including personal details and concerns, must be kept strictly confidential and cannot be shared with anyone without a student’s written consent. The only exceptions to this rule are when a student poses a threat to themselves or others or the therapist is required by law to disclose information.

If you’re ready to take the next step, here are some ways you can get started:

Educate yourself: Learn about different therapy approaches to find one that aligns with your personality and needs. You can use online resources to find therapists specializing in your needs. You can also talk to someone at your college’s counseling center about what types of therapy are offered on campus.

Seek recommendations: Ask for recommendations from people you trust, including health care providers.

Reach out: Don’t hesitate to contact a therapist and schedule an initial consultation to discuss your concerns. Try to talk with multiple therapists and ask questions to gauge your compatibility.

Remember you’re not alone: Many people benefit from therapy, and taking this step is a sign of strength and self-care. If it’s helpful, try to talk with people on your campus who have benefitted from therapy. They can help you understand what the process is like and how it helped them.

Understanding Your Therapy Options
Many people misunderstand therapy, thinking it applies only to people experiencing severe mental health conditions. But talk therapy can be helpful for anyone dealing with stress, intense emotions, or life transitions.

Working with a therapist provides a safe space to process your thoughts and feelings, gain insight and learn coping skills.

Types of Psychotherapy

There are various types of therapy you can pursue, each suited to different needs. Many of these types of therapy approaches are offered on college campuses. And if you need a particular type of therapy that isn’t offered on your campus, your campus counseling center may be able to refer you to a nearby provider.

• Interpersonal psychotherapy: This type of therapy focuses on improving relationships and social functioning.
• Psychoanalytic psychotherapy: This approach addresses psychological disorders like depression and Post-Traumatic Stress Disorder.
• Cognitive analytical therapy: With this type of therapy, a therapist will help you examine past behaviors and frame better choices for the future.
• Systemic psychotherapy: This approach seeks to analyze relationship dynamics – it is often used in couples’ therapy. You might also see this as family systems therapy, since it focuses on the family unit and aims to help people resolve challenges within that context.
• Humanistic therapy: Humanistic therapy aims to help patients develop self-awareness and personal growth.
• Group therapy: In a group therapy setting, a counselor will work with a group of individuals who are experiencing the same type of mental health condition. This approach allows participants to listen to and learn from other people in the group.
• Cognitive behavioral therapy: One of the most effective treatment options, CBT helps people change behaviors and thoughts for better functioning.
• Neurofeedback therapy: This approach helps patients learn to change the way their brains respond to certain stimuli.

Find out more here about the various types of therapy you might consider and the benefits of each:https://www.betterhelp.com/advice/therapy/what-are-the-most-commonly-used-types-of-psychological-therapy/.

It’s important to note that many of these types of therapy can be delivered not only in person, but also virtually. And research indicates that therapy delivered through online platforms is equally effective as in-person therapy for most patients. Talk with your school’s counseling center to find out more about online therapy options.

Your Key Takeaway

Struggling with life’s challenges is absolutely normal, but when those struggles become overwhelming, seeking professional help can provide much-needed support and guidance.

And while the transition from high school to college is an exciting rite of passage, for many students it also represents a time of uncertainty, stress, and adjustment, which therapy can help address.

By recognizing the signs that therapy might be beneficial and taking proactive steps to support your own mental health and well-being, you can take control of your circumstances and work toward a happier, healthier life.

The article is developed in partnership with BetterHelp

The transition to college life, while often thrilling, also can trigger feelings of depression in many students. Factors such as being away from home for the first time, adapting to a new living situation, and facing academic stressors can contribute to many students feeling emotional distress.

In addition, some genetic predispositions and personality traits, such as low self-esteem and high stress sensitivity, can increase students’ vulnerability. The two most reported mental health conditions on college campuses are anxiety disorders and depression. And – the prevalence of depression among peers often can exacerbate feelings of loneliness and isolation.

In fact, many students find themselves grappling with depression, a mental health condition that is increasingly prevalent on college campuses. A recent HealthyMinds survey showed that 44 percent of student respondents reported symptoms of depression during the 2021–22 academic year.

Symptoms of depression also are reported by virtually all demographic groups represented on college campuses today. However, depression may be more prevalent among students from historically underrepresented or marginalized group or among first-generation students.

Recognizing the signs, understanding the risk factors, and knowing how to seek help are crucial for both students and parents navigating this challenging terrain.

Factors Contributing to Depression on College Campuses

Students often struggle with intense pressure to succeed academically while at the same time developing crucial life skills. The high cost of education and demanding schedules from an early age can further exacerbate stress levels, leaving many students feeling overwhelmed and unsupported.

In particular, the financial strain of a college education can take a toll on mental health, with the average student loan borrower facing debt of more than $39,000 after graduation.

Understanding common risk factors associated with depression is key for early intervention. Factors such as comparison to peers, substance abuse, family history, relationship difficulties and exposure to stressful life events can increase susceptibility to depression. In addition, certain demographic groups, including females, low-income students, students of color, and caregivers of sick family members, are at higher risk and may require additional support.

Here’s a closer look at some specific factors that can heavily influence symptoms of depression for college students:

Personal factors: Depression can be influenced by personal factors such as family history, substance use and changes in brain chemistry. When these individual factors interact with environmental stressors, they can contribute to depressive symptoms.

Circumstantial factors: Life transitions, such as starting college, can trigger or exacerbate symptoms of depression. Adjusting to a new environment, making decisions about the future, and feeling isolated from familiar support systems all have the potential to elicit feelings of loneliness and despair.

Environmental stressors: External factors like climate change, gun violence and social unrest can represent additional layers of stress for college students. These global challenges can exacerbate feelings of anxiety and hopelessness, which further impact mental health.

How Depression Affects College Students
Depression can dramatically impact many aspects of a student’s life, including academic performance, social relationships, and overall well-being.

Many students find it challenging to function and maintain daily routines when struggling with depression. Unhealthy coping mechanisms, like substance abuse, may emerge as students attempt to ease their own distress. Plus – depression increases the risk of engaging in risky behaviors and can be a contributing factor to suicidal ideation, highlighting the importance of early intervention and support.

Signs of Depression
It’s important to remember that depression is more than simply feeling sad or stressed; it’s a serious mental health condition that requires attention and treatment. Recognizing the signs of depression is crucial for seeking help and support. Symptoms may vary from person to person but can include any or all the following:

• Lack of energy
• Difficulty concentrating
• Irritability
• Sleep disturbances
• Changes in appetite
• Loss of interest in activities
• Feelings of hopelessness, worthlessness, or overwhelming guilt
• Physical aches and pains
• Thoughts of suicide

Coping Strategies for Students

For students experiencing symptoms of depression, many options are available to help manage their mental health and well-being. In fact, depression is a highly treatable mental health condition, with many students finding success with a variety of treatment approaches. Here are a few initial approaches to keep in mind:

Don’t suffer in silence: Reach out for support when you’re struggling. Remember that many of your peers are likely experiencing similar challenges, and speaking up about your mental health can help reduce stigma and promote understanding. So talk it out. Don’t underestimate the power of peer support. Reach out to friends, family or fellow students who may be experiencing similar challenges. Sharing your experiences and seeking solidarity can help alleviate feelings of isolation and loneliness.

Let yourself feel: Allow yourself to experience a range of emotions, even if they’re sometimes uncomfortable. Avoiding or suppressing feelings can worsen the symptoms of depression in the long run. Instead, tune into your emotions and use them as signals to guide your actions so that you can seek support when needed.

Track your symptoms: Keep a journal or log of your symptoms to help you better understand your experiences and communicate them to health care providers. Tracking your mood, sleep patterns and daily activities can provide valuable insights into your mental health.

Seek counseling: Many colleges offer counseling services or mental health programs for students. Professional counselors can provide support, guidance, and resources to help you navigate depression and develop coping skills.

The good news: according to Inside HIgher Ed, 37 percent of college students said they received mental health counseling during the 2021-2022 academic year, a 7-percent increase from 2020.

Practice self-care: Make time for activities that promote your well-being, such as exercise, relaxation techniques and hobbies you enjoy. Taking care of yourself physically, emotionally, and mentally is essential for managing depression.

Recognizing Warning Signs of Suicide

Suicide is a serious concern among college students, with mental health conditions, including depression, recognized as significant risk factors. It’s crucial to stay vigilant in looking for warning signs, including extreme mood swings, substance abuse, withdrawal from social activities, reckless behavior, expressions of hopelessness, and talking about suicide.

Any indication of suicidal ideation should be addressed immediately with professional help.

Suicide is a serious risk associated with depression, and support is available through resources like the ones listed below:

• National Suicide Prevention Lifeline:1-800-273-TALK
• National Alliance on Mental Health (NAMI): Text NAMI to 741-741
• Substance Abuse and Mental Health Services Administration (SAMHSA) Hotline: 1-800-662-HELP (4357)

Remember, no one is alone, and there are people ready to provide free and confidential support 24/7.

How to Treat Depression on College Campuses

Seeking help is the first step in managing depression. Most colleges and universities offer mental health resources, including counseling services, that can provide a safe space to discuss concerns and explore treatment options.

Psychotherapy, or talk therapy, is a common approach to addressing depression and sometimes may be supplemented with medication based on individual needs. However, self-care practices also are essential in managing symptoms of depression. Prioritizing sleep, nutrition and exercise can support overall well-being, while avoiding alcohol and drugs can help avoid exacerbating any symptoms of depression. In addition, keeping open communication with friends and family can provide valuable support and cut down on feelings of isolation.

Navigating depression on college campuses can be challenging, but it’s essential to remember that help and support are available. By recognizing the signs of depression, seeking professional assistance, and practicing good self-care, students can effectively manage their mental health and thrive during their college experience.

Types of Treatment Options Available for Depression

While therapy and medication are common approaches to treating depression, there are various strategies that can complement these traditional approaches. These strategies not only help alleviate symptoms but also promote long-term well-being.

Let’s take a closer look.

Psychotherapy: Participating in therapy with a licensed mental health professional can provide invaluable support in understanding and managing depression. Whether through individual or group therapy sessions, psychotherapy offers a safe space to explore underlying issues contributing to depression and develop coping skills. Many college campuses provide counseling services at little to no cost, making it accessible for most students.

Psychotherapy options may include Cognitive Behavioral Therapy, light therapy, interpersonal therapy, dialectical behavioral therapy and acceptance and commitment therapy.

Learn more about how various types of psychotherapy may help alleviate symptoms of depression:

Medication options: Consulting with a primary care provider about medication options is another avenue for managing depression. Medication, including antidepressants and/or selective serotonin reuptake inhibitors, may be recommended in conjunction with therapy for more severe forms of depression. It’s essential to work closely with health care providers to find the right treatment plan tailored to individual needs.

Mindfulness exercises: Mindfulness exercises, such as meditation and deep breathing, can help students stay grounded in the present and reduce stress. In general, mindfulness is defined as staying aware and conscious in the present moment. Mindfulness-based therapies have shown promise in treating depression and preventing a relapse of symptoms. These exercises can be practiced individually or in group settings, which allows flexibility for students’ busy schedules.

Connection with nature: Connecting with nature has long been linked to reduced symptoms of depression. Whether it’s a walk in the park or spending time in green spaces on campus, immersing oneself in nature can have significant positive effects on mental health. Many colleges are situated in scenic locations, providing easy access to outdoor activities.

Regular exercise: Physical activity is beneficial not only for physical health but also for mental well-being. Participating in regular exercise releases endorphins, which can improve mood and reduce symptoms of depression. College campuses typically offer recreational facilities and fitness classes, making it convenient for students to incorporate exercise into their routine.

Improved nutrition: Eating a balanced diet rich in nutrients can positively impact mental health. Simple changes like incorporating fruits, vegetables, whole grains and lean proteins into meals can support overall mental health and well-being. Campuses may offer resources such as nutrition counseling to help students make healthier food choices.

Good sleep hygiene: Prioritizing quality sleep is essential for mental health. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and minimizing caffeine intake can help students improve sleep quality. Getting sufficient rest enhances both cognitive function and mood regulation, which can help students manage the symptoms of depression.

Avoidance of drugs and alcohol: It’s not uncommon for students to turn to substance use as a coping mechanism, but doing this can exacerbate symptoms of depression. Avoiding drugs and alcohol and seeking healthier ways to manage stress can promote mental health and prevent worsening of depressive symptoms.

Learning to set boundaries: Learning to set boundaries and prioritize self-care is imperative for managing depression. Saying no to excessive commitments and protecting time for activities that bring joy and fulfillment can boost self-esteem and reduce feelings of guilt or worthlessness.The Importance of Social Connections
Building and maintaining social connections is vital for combating feelings of isolation and loneliness associated with depression. Joining clubs, participating in group activities and staying connected with friends and family back home can provide much-needed support for students during challenging times.

How Parents Can Support

Parents play a crucial role in supporting their children’s mental health during their college years. It’s essential to initiate open and honest conversations about depression, addressing concerns directly and empathetically.

Offering reassurance and understanding, while dispelling any stigma surrounding mental health, creates a safe space for students to seek help. Encouraging students to seek out campus mental health services and connecting them with primary care providers for referrals to counselors are vital steps in making sure they get the care and support they need.

Depression on college campuses is a pressing issue that takes collective attention and action. By raising awareness, fostering open communication, and providing support, we can empower students to prioritize their mental health and seek help when they need it.

Together, let’s create a culture of compassion and understanding that promotes well-being and resilience among college communities. It’s important to remember that help is available, and no one has to navigate depression alone.

The article is developed in partnership with BetterHelp

In recent years, colleges and universities have witnessed a growing demand for academic accommodations to support students experiencing mental health conditions. Across campuses nationwide, there has been a notable increase in students registering for disability services, particularly for mental health conditions.

Many universities have responded to this trend by introducing innovative accommodations to prioritize the well-being of their students. From campus-wide initiatives to targeted programs for specific student groups, the goal is to create an environment where all students can thrive academically, socially, and emotionally.

With the increase in accommodation requests comes the challenge of navigating documentation requirements and ensuring consistency in how accommodations are provided. While accommodations are essential for supporting students’ academic success and well-being, there is a need for clearer guidelines and procedures to effectively address accommodation requests.

And as the demand for accommodations continues to grow, it’s essential for colleges and universities to prioritize mental health and implement strategies that promote well-being and success for all students.

The State of Well-being on College Campuses

Well-being encompasses several factors, including physical health, mental health, nutrition, exercise, sleep and access to medical care. While colleges can’t eliminate all stressors or prevent all emotional discomfort, they play a crucial role in promoting healthy behaviors and providing resources to support students in times of need.

Many colleges offer well-being resources and programs for all students, regardless of their background, identity or current mental health conditions. These initiatives are designed to prevent and mitigate stress and promote healthy habits among students.

Examples include educational workshops on nutrition, physical activity, stress management and mindfulness. By raising awareness and reducing stigma around mental health, colleges create an environment where students feel comfortable asking for help when they need it.

Mental Health Screening and Support Services

During orientation programs, some colleges provide mental health screenings to help students understand their well-being and connect them with campus resources. Counseling centers play a vital role in providing support to students experiencing distress.

Research has shown that psychotherapy and counseling services offered on campus can significantly benefit students in managing their mental health challenges. These are important efforts to engage in, alongside academic accommodations.

Leveraging Technology for Support

With the rise of digital platforms, colleges have started incorporating technology-enabled methods for supporting student mental health. Online mental health applications and virtual support tools offer supplementary resources for students, especially during times when in-person services may be limited.

Supporting Specific Student Populations

Recognizing that different student groups may face unique challenges; colleges have implemented targeted programs to support their diverse student bodies. For example, initiatives for Black, Indigenous and Students of Color aim to address systemic inequalities and provide culturally competent support services. Similarly, programs for students with disabilities focus on accommodating their specific needs and reducing barriers to academic success.

In addition, first-generation college students often lack the support and/or institutional knowledge necessary for navigating the complexities of higher education. Many colleges offer programs and resources tailored to address the unique challenges these students face, including financial barriers, academic support and fostering a sense of belonging on campus.

What are Reasonable Academic Accommodations?

Federal laws such as the Americans with Disabilities Act and Section 504 of the Rehabilitation Act exist to protect students with disabilities from discrimination and make sure they have access to essential accommodations that support their academic success. Bottom line: Colleges must treat students with disabilities as equals to students without disabilities.

Academic accommodations include a wide range of adjustments that can be tailored to meet individual students’ specific needs. Research has shown that when students receive person-specific support, they can achieve academic success comparable to their peers without disabilities.

Below are a few different types of academic accommodations that students with mental health conditions may qualify for, along with some examples. Please note that many of these accommodations are also helpful for students with communicative disorders – if you’d like to learn more about treatments for communicative disorders, find out more from online therapy service BetterHelp.

Classroom/Accommodations

In the classroom setting, several accommodations can be implemented to create an inclusive learning environment – like any of the following:

• Preferential seating: Offering seating options that minimize distractions or provide easier access to exits can help students manage anxiety or sensory overload.
• Peer support: Assigning a buddy or volunteer assistant/coach to accompany the student in class can provide valuable assistance, such as note-taking or offering reassurance during challenging moments.
• Lecture adjustments: pre-arranged breaks and audio recording of lectures can reduce stress and allow a student to better engage with course material.
• Note-taking assistance: Providing access to class notes or a designated note-taker can relieve the pressure of capturing information in real-time.
• Attendance flexibility: This usually entails excusing absences if a student misses’ class to receive treatment for their mental health condition.

Testing Accommodations

During exams, tailored accommodations like the following can promote a fair assessment process:

• Flexible testing formats: Allowing alternative formats such as essays or oral exams can lessen the impact of test anxiety or learning differences.
• Extended time: Providing extra time for exams lets students focus on content rather than time constraints, which can help reduce performance anxiety.
• Individualized proctoring: Creating a quiet, distraction-free environment for exams helps students concentrate and perform to the best of their abilities. A private environment or alternate location to take exams is also ideal for students whose test anxiety or stress causes verbal or physical tics that can be distracting to other students.

Assignment Accommodations

When it comes to assignments, instructors can offer flexibility and support in the following ways:

• Substitute assignments: Offering alternative ways to demonstrate mastery of course material can accommodate diverse learning styles and abilities.
• Advance notice and modified deadlines: Providing clarity on assignment expectations and allowing extra time can alleviate stress and facilitate effective planning.
• Assistance during difficulties: Offering support during periods of heightened symptoms ensures that students can stay on track with their coursework.

Administrative Accommodations

Administrative accommodations address broader structural aspects of academic life and may look like any of the following:

• Course modifications: Tailoring course requirements or degree pathways on a case-by-case basis ensures students can meet academic standards without undue hardship. These types of modifications are appropriate only if requested changes would not substantially alter foundational elements of a course or program, or if courses are required for licensure.

In addition, if a student has finished most coursework but is unable to complete the remainder of a course before semester end, negotiating an incomplete grade rather than a failure can help make sure a student won’t have to repay or retake the entire course in order to complete it.

• Orientation and support services: Providing guidance on campus resources and administrative procedures equips students with the tools they need to effectively navigate university life.
• Flexible enrollment status: Adapting enrollment criteria to accommodate individual needs, such as adjusting full-time status requirements, ensures fair access to financial aid and other benefits.
• Facility support: small items like parking passes, an elevator key or access to a private lounge can make a big difference for students with mental health conditions. For example, anxiety and other mental health conditions can physically and emotionally prevent a student from crossing the campus, climbing several sets of stairs or sustaining energy for a day of classes when they would otherwise be capable of attending class. These supports make the environment more accessible and “friendly,” and are usually inexpensive and easy to arrange.

How to Access Accommodations on Your Campus

If you’re a college student needing academic accommodations, it’s important to understand where to start. First, you must understand that the responsibility for arranging academic accommodations lies with the student – students must notify the school of their mental health condition and request specific reasonable accommodations.

Every campus is different, so it’s important to research the process for requesting accommodations on your specific campus.

It’s likely that your campus has a disability services office or office of student accommodations, which should provide written instructions on how to request accommodations. This information is often on the school website, or you can directly contact the office itself to request information on the specific process for your campus.

When you make your request, your school may ask you for documentation of your mental health condition. For example, you may be required to submit documentation prepared by a health care professional, such as a medical doctor, psychologist, or other qualified diagnostician.

Documentation typically includes at least one of the following: a diagnosis of your current mental health condition; date of diagnosis; how the diagnosis was reached; credentials of the health care professional; how your condition affects a major life activity; and how the condition affects your academic performance. Documentation should provide enough information for you and your school to decide what a reasonable accommodation or academic adjustment entails for you.

Barriers to Reasonable Accommodations on College Campuses

As you begin the process of requesting accommodations, please note that despite the good intentions of staff, many disability offices struggle with defining “reasonable accommodations” for students with mental health conditions, fearing that some students might exploit accommodations – such as flexibility in class participation or attendance. This lack of clarity can pose significant barriers to students who need accommodations to thrive academically.

In addition, common concerns among faculty, staff and administrators when working with students with mental health conditions include the following:

Uncertainty: Many staff members have expressed uncertainty about how to effectively support students with mental health conditions, highlighting the need for enhanced training and resources.

Behavioral challenges: Classroom behavior problems were cited as a significant issue, indicating the importance of implementing strategies to proactively address these challenges.

Attendance and academic performance: Concerns about student attendance and academic performance underscore the need for tailored accommodations to support students’ success.

Addressing the Knowledge Gap

To bridge this gap, several strategies are needed to enhance the expertise of disability services offices and improve support for students with mental illnesses. Here are a few:

Training and education: Boosting disability services offices’ knowledge about mental illnesses through information materials and training opportunities for staff, faculty, and students.

Community partnerships: Encouraging partnerships with off-campus community agencies that offer support services, such as counseling and education programs tailored to students with mental illnesses.

Collaboration: Facilitating collaboration between mental health providers and college disability offices to ensure that students receive appropriate accommodations and support.

Flexible Attendance and Academic Support
Under the Americans with Disabilities Act, colleges must provide reasonable accommodations to students with disabilities. For students with mental health conditions, these accommodations often include flexible attendance policies and academic support services.

At some universities, accommodations may include part-time workloads, extended deadlines, and academic coaching to help students manage challenges with executive functions. These accommodations not only support students’ academic success but also contribute to their overall well-being.

Challenges and Opportunities
Recent rapid increases in accommodation requests have prompted discussions about documentation requirements and faculty responses. Faculty members, while generally supportive of accommodations, may feel overwhelmed by the rising demand and concerned about potential abuses of the system.

But advocates emphasize the importance of focusing on treatment alongside accommodations and promoting universal design for learning to make education more accessible to all students.

Embracing Universal Design for Learning
Universal design for learning, which emphasizes inclusive teaching practices that benefit all students, holds promise for reducing the need for accommodations in the long term. By creating learning environments that accommodate diverse learning styles and abilities, faculty can support the success of all students, regardless of any physical or mental health challenges they face. This proactive approach not only promotes equity and accessibility but also enhances the overall quality of education for everyone.

The Bottom Line

Colleges and universities play a crucial role in supporting student mental health through a variety of accommodations and initiatives. Moving forward, it is essential for higher education institutions to prioritize mental health and adopt proactive strategies to address the diverse needs of their student populations.

As colleges and universities continue to grapple with the mental health conditions many students experience, accommodations play a vital role in supporting their well-being and academic success. By implementing innovative accommodations, institutions can create inclusive environments where all students can thrive.

And by researching and fully understanding the range of accommodations offered on your campus, you can make sure you’re using all the tools at your disposal to make sure your time on campus is as healthy and productive as possible.

The article is developed in partnership with BetterHelp

An academic career often promises a lifelong, inspiring, and rewarding professional experience. The academic life offers tremendous opportunity for professional growth, generating knowledge, teaching, and building a portfolio of professional accomplishments. But all these benefits may come at enormous cost.

Navigating the demands of an academic career while trying to maintain a fulfilling personal life can sometimes feel impossible. From juggling teaching responsibilities to conducting research and attending conferences, the demands of academic life can leave little time for relaxation and self-care. Plus – the competitive nature of academia usually means long work hours, heightened stress and challenges to reaching a healthy work/life balance.

In fact, in academia, there’s a pervasive belief that success requires sacrificing all your personal time for work. Professors joke about working 80-hour weeks, and students fear they’ll have to give up their personal lives to advance in their careers. But this mindset feeds a harmful myth: that work/life balance is incompatible with academic success.

The truth is, it’s possible to have a rewarding academic career while still enjoying a rich personal life. Rather than glorifying overwork, we should focus on finding ways to maximize insight and productivity while maintaining our well-being.

It’s not time to give up. With careful planning and strategic adjustments, it is possible for academic leaders to prioritize their own well-being while excelling in their academic pursuits.

The State of Work/Life Balance in Academia

Historically, an academic career has been viewed as relatively low stress, but it seems those days are long gone. Instead, today’s academics face increasing demands, competitive pressures, and a culture that prioritizes productivity over well-being. And in recent years, those in academia have reported more stress, burnout, anxiety, and depression than ever before.

In fact, one recent study indicates that roughly one-third of the academic community, including faculty, staff and students, experiences symptoms consistent with depression, anxiety, and/or stress. In addition, a systematic review on research professors has shown that 20 percent reported experiencing stressful psychological symptoms such as feelings of helplessness and emotional fatigue caused by overload, multi-tasking, demanding evaluation systems, complexities of the tenure track and an overall lack of recognition.

Other mental health symptoms faculty have reported include anxiety, depression, irritability, suicidal ideation, frustration, difficulty concentrating, unfulfillment, isolation, lack of motivation and sadness. In addition, physical signs including gastro-intestinal upset, headache, hypertension and heart attacks have been cited either as results of the cultures and working circumstances of academia or as severely aggravated by them.

The pressure to publish and secure funding can lead to long hours and heightened stress, especially for early-career researchers, who often are navigating short-term contracts and fierce competition. But research has shown us that, despite high levels of mental discomfort across higher education, members of the academic community often feel unable to disclose their mental health symptoms, both because they’re unfamiliar with support structures and because they fear stigma and discrimination. In many cases, faculty may avoid seeking the help they need because they don’t want to give the impression of weakness and inadequacy, a perception that could be detrimental to their careers.

In general, it seems clear that academia’s demanding work environment – including the constant pressure to produce, while also juggling the often-competing tasks of teaching, research, mentoring students, professional development, and service to the academic institution – can have a powerful impact on faculty members’ mental health and overall well-being.

And with faculty members being in the unique position of not only adding to the world’s body of academic research, but also shaping and preparing tomorrow’s leaders and professionals, it’s imperative to find ways for the academic community to find balance and fulfillment in their careers.

Unique Challenges

Before diving into strategies for reaching work/life balance, it’s important to acknowledge the unique challenges academics face. From the pressure to publish to the demands of remote work during the COVID-19 pandemic, navigating the academic landscape can be daunting. And – certain groups, like part-time or adjunct academics, plus women and people of color, may face additional barriers to achieving work/life balance because of systemic inequities and expectations.

In addition, work/life balance in academia is about more than just clocking in and out—it’s about managing both work-related and nonwork-related obligations while maintaining health and well-being. The rise of technology has blurred the lines between work and personal life, often making it even more challenging to find a balance.

How to Reach Work/Life Balance in Academia

A great deal of the work/life balance equation falls into the hands of individual faculty members. As you shape your academic career, there are a few tried-and-true pieces of wisdom you should keep in mind. Let’s take a look at some practical rules for achieving work/life balance in academia.

Focus on productivity, not time –The prevalent culture of overwork in academia can lead to burnout and diminished productivity. It’s essential to recognize that taking breaks and prioritizing self-care are crucial for maintaining your long-term success. Instead of equating long hours with productivity, focus on efficiency and effectiveness in your work.

In particular, try to integrate small, purposeful breaks into your workday to maintain focus and productivity. Experiment with different techniques, such as the Pomodoro technique or the 52/17 rule, to find a solution that works for you. This is important – taking regular breaks can prevent burnout and improve overall well-being.

One key insight that can shape your approach to work-life balance is this: in academia, the scarcest resource is not time but insight. Whether you’re conducting research or teaching, it’s your ideas and creativity that drive success, not the number of hours you put in.

By prioritizing insight over time, you can work more efficiently and effectively, freeing up space for personal fulfillment and relaxation.

Examine your options for flexible work practices – Explore alternative work arrangements that allow for greater flexibility in your schedule. Negotiate with employers and supervisors to establish flexible working hours or remote work options where possible. Embracing modern technologies can also enhance flexibility and improve your overall well-being.

Set boundaries to establish your workplace and time – In a profession known for its flexibility, setting boundaries around your work hours is crucial for maintaining work-life balance. Establish clear delineations between work life and personal life to prevent burnout and maintain focus during work hours. Communicate your needs to colleagues and family members and create designated workspaces to minimize distractions.

In particular, creating clear physical boundaries between your work and personal spaces is crucial. Designate a specific area in your home for work-related activities, such as a home office or desk. Alternatively, spend as much time as you can working in your institution’s dedicated workspaces, which can help you maintain separation between work and home life.

Above all, when you do work, make sure you do so with intentionality and focus. Eliminate distractions, set clear goals, and allocate dedicated time for deep work. By working efficiently during designated hours, you can accomplish more in less time, leaving room for leisure and relaxation.

Commit to strategies that increase your efficiency and productivity – Academia can be fiercely competitive, leading to a constant pressure to do more and constantly innovate. But – it’s important to work smart by prioritizing tasks that will genuinely benefit your career advancement, and to avoid unnecessary complexity. 

You might try time-management techniques such as ranking the importance of tasks, minimizing decision fatigue, and collaborating with others to delegate responsibilities. It’s also important that you learn to say no to low-impact tasks and prioritize the activities that most closely align with your long-term goals.

Keep in mind – not every task requires your full insight and attention. Delegate or outsource mundane and time-consuming tasks that don’t directly contribute to your creative process – like grading or data entry. By focusing on what truly matters, you can avoid mental exhaustion and maintain a healthier balance.

Have a long-term strategy and review it regularly – Develop a long-term strategy that considers both your career aspirations and your personal goals. Regularly review and adjust your strategy to ensure that your priorities are aligned with your values and commitments.

One of the most powerful tools for maintaining work-life balance in academia is learning to say “no.” While many academic responsibilities are non-negotiable, such as teaching and pursuing research, there may be opportunities to decline tasks or commitments that aren’t essential to your academic goals. Whether it’s revising a paper for publication or giving a talk at a conference, consider whether these tasks align with your priorities and commitments before saying “yes.”

Make your health a top priority – Protect your physical and mental health by maintaining a balanced diet, getting enough sleep and getting regular exercise and relaxation activities. For example, you might practice mindfulness and meditation to reduce stress and improve overall well-being.

In addition, recognize when you need a break and prioritize rest and relaxation. Pushing yourself too hard can lead to burnout and decreased productivity in the long run. Listen to your body and mind and take time off when needed to recharge. Contrary to popular belief, constant work does not lead to better results. Your brain needs time to rest and rejuvenate, allowing for the emergence of fresh insights and ideas.

You may decide that protecting your mental health also includes working with a qualified mental health professional. Therapy provides many different options for addressing mental health conditions, including this therapy service from BetterHelp.

Regularly connect with family and friends – Maintaining strong connections with loved ones is a highly effective way to achieve balance and gain perspective. So, invest time in nurturing relationships with loved ones. Socializing and spending time with family and friends can significantly improve your overall happiness and work satisfaction. Time spent cultivating meaningful connections outside of work will support your overall well-being – and it’s time well spent.

When you need to, use technology to stay in touch with family and friends, especially if you live far away from them. And remember – social downtime is essential for recharging and maintaining a healthy work/life balance.

Try mindfulness – Find ways to clear your mind after work to keep work-related stress from carrying over into your personal life. Mindfulness techniques, such as meditation and deep breathing exercises, can help you relax and focus on the present moment. Incorporating small mindfulness practices into your daily routine can help promote an overall sense of calm and balance.

Make time for commitments that are meaningful to you – Participate in activities outside of work that bring you fulfillment and contribute to your community. Volunteer work and hobbies both can add a sense of purpose and balance to your life, enhancing your overall well-being and satisfaction.

Connect with nature – Many studies have shown us that spending time in nature has serious benefits for mental health and well-being. Try to take breaks to go for a walk outside or engage in outdoor activities, which can help reduce stress and improve your mood. Incorporating nature into your routine also can enhance cognitive function and promote overall work-life balance.

Embrace imperfection and celebrate progress – Perfectionism is prevalent in academia, but striving for perfection can lead to unnecessarily high levels of stress and anxiety. Instead, focus on gradual improvement and accept that you are not perfect. Celebrate your accomplishments and learn from your setbacks without being too hard on yourself.

Seek out or help create peer and institutional support systems – Build a support network of peers, mentors and community organizations that can offer guidance and encouragement. Within your institution and beyond, advocate for institutional policies that prioritize work/life balance and provide resources for academic leaders to thrive in their careers.

Be a voice for systemic change – Use your voice to promote awareness and discussion about work/life balance within academic communities and institutions. Advocate for policies and cultural shifts that prioritize well-being and support the diverse needs of researchers at all career stages.

Key Takeaway

Ultimately, getting to work-life balance in academia is about more than just managing your time – it’s about prioritizing your well-being and maximizing your creative potential. And finding work/life balance in academia is an ongoing journey that requires both individual effort and institutional support.

By adopting a mindset that values insight over hours worked, you can build a career that is both successful and personally satisfying. And by implementing the strategies presented here, along with advocating for systemic change, researchers can strive for a healthier, more sustainable approach to their careers while maintaining personal well-being.

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.

I have been reading Paul’s letter to the Romans for quite some time now, and this is one of the most beautiful letters written to a group of people about the love of Christ. The letters of Paul in the Bible have always fascinated me. St. Paul is a great theologian and a master of words. He is very persuasive, intelligent, and full of conviction that you can’t help but believe. Even though you may not believe, his words show that he had a personal encounter with the Divine. For how could someone write with so much confidence about his belief and send this letter to a group of people thousands of miles away with the thought that the authorities in Rome may capture and persecute him for his words? It takes a certain kind of courage to write such a letter in a time of great persecution. For someone willing to die for his faith, it is deeply admirable.

The Book of Romans in the Bible is very much relevant up until this day. It is good for one to read this letter and see the beauty of Christ’s love for humanity. St. Paul’s letter to the Romans may also be offensive to some people, but that is precisely one of the reasons why the letter was sent. To make you realize about your sins and how you can overcome temptation and sin in this world. It is challenging to live in this world with so much suffering and pain, but this letter to the Romans gives us so much comfort that we are not alone while living in this world. That an Almighty God sent His only Son for us to save us from our sins. We are being saved from our sins when we stop and repent from actions that we know are detrimental to our bodies, minds, hearts, and souls.

 St. Paul had this existential trust, which we call faith. The letter to the Romans showed the strength of his faith in Christ and the conviction to send that message to as many people as possible. It takes a lot of courage and wisdom to write the Book of Romans, considering the circumstances of his time, and this is still true today. It takes a lot of courage and wisdom to send this message to as many people as possible in our modern world today. I hope we can say that we have the courage and the wisdom to share Jesus Christ’s message, just like what St. Paul did in his time. God bless you

Written by: Reuben J C. Los Baños

Losing my mom is one of the deepest pain that I have ever experienced in my life, but it also made me realize that eternity is real. The last days of mama’s life made such a life-changing impression on me. What I experienced when I entered the ICU room of Holy Child Hospital in Dumaguete City on August 25, 2022, will stay with me for the rest of my life. Her eyes had tears when she took her last breath on this earth. I could feel heaven right there in the room. It was almost as if I could see Jesus Christ coming to take her to heaven, and I also had a great desire to go there.

I can never describe the feeling of peace that filled the ICU room at that moment, and in those moments, I made a decision that I would live the rest of my days here on earth in such a way that I would see Jesus Christ and my mom when my time comes. It would be foolish to become burdened by things of this earth. I am reminded by this verse from Matthew 6:20-21 “But lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also”. Our possessions and achievements in this earthly world would still pass away. It is better to store up treasures that can last for eternity, and for me, that would be knowing more about Jesus Christ, His ministry, and having a personal relationship with Him.

As the apostle Paul stated in Philippians 1:21, ” to live is Christ, to die is gain” he understood the sufferings we have in this world. It was better to die and be with Christ forever, but it is not for us to decide when that would be, and so we continue living for Christ here on earth. Fighting against our sins that continue to ensnare us while looking to Christ to deliver us from our transgressions.

Even though I am experiencing grief after losing mama, it makes heaven closer when I think about her and Jesus Christ on the other side. I look forward to meeting my mama again one day in heaven. The tremendous peace that I witnessed and experienced that fateful evening on August 25, 2022, when Jesus came to take my mama home, has given me a glimpse of what awaits us in eternity. So I continue to live my life for Christ and strive to gain victory over sins that would hinder me in my walk with the Lord Jesus Christ.

I am also reminded by this verse from 2 Corinthians 4:16-18 ” Therefore we do not lose heart. Even though our outward man is perishing, yet the inward man is being renewed day by day. For our light affliction, which is but for a moment, is working for us a far more exceeding and eternal weight of glory, while we do not look at the things which are seen, but at the things which are not seen. For the things which are seen are temporary, but the things which are not seen are eternal”.

Philippians 3:20 ” For our citizenship is in heaven, from which we also eagerly wait for the Savior, the Lord Jesus Christ.”

Reuben J Chavez Los Baños