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.