College is an incredibly exciting time in your life, but it can also be a stressful and overwhelming place to be. You have to cope with many stressors like financial burdens, academic pressure, and homesickness. These factors can all negatively impact your mental health and lead to symptoms of depression, anxiety, or other mental illnesses.
Luckily, there are some things that you can do to help save your mental health in college. By following these tips, you’ll be able to have a more positive experience and stay on the right track to success.
Get enough sleep
An adequate amount of sleep is crucial to maintaining your mental health, and it can be challenging for college students to prioritize this. They may be trying to study, socialize with friends, participate in extracurriculars, or work. With so much on their plate, it can seem as though there aren’t enough hours in the day to get everything done.
As a result, many college students end up skipping their recommended seven to eight hours of sleep each night, which can have serious negative consequences on their mental health and academic performance. It can make them feel tired, irritable, and unable to focus on their studies.
Even if you are not in school, all adults must get proper sleep every night. Adequate sleep promotes various mental, physical, and emotional benefits. It can improve your memory, increase your alertness, decrease fatigue and headaches, and keep you feeling healthy. It also helps you manage stress and anxiety, so if you cannot combine an important study session with an eight-hour sleep, it’s better to seek some free essay help instead of torturing yourself with sleepless nights.
The recommended amount of sleep adults need each night is seven to eight hours. The most effective way to ensure you get the recommended amount of sleep is to set a regular sleep schedule.
By going to bed and waking up at the same time each day, your body will naturally associate that time with sleep. It will become easier to fall asleep, and you’ll wake up feeling refreshed.
In addition to a consistent sleep schedule, students should avoid watching TV and using a computer before bed, as this can disrupt their sleep patterns and rob them of the restorative benefits of sleeping in a quiet environment. Taking short naps during the day, up to 20 minutes, is also a good idea. These naps can help your brain prepare for the next time you go to sleep and will boost your concentration and energy levels.
Eat healthily
One of the best ways to save your mental health in college is to make sure you eat healthily. This includes eating three nutritious meals a day and drinking plenty of water. Eating a balanced diet can improve your mood and energy levels, which can help you focus on school work.
Unfortunately, many students choose to skip meals when they feel stressed out or don’t have the time to prepare healthy food. Skipping meals can lead to various health issues, including high blood pressure and heart disease, affecting academic performance and mental health.
Instead of letting hunger derail you, plan out your meals ahead of time. This will give you a better idea of what you can eat each day and prevent you from going for unhealthy options, such as fast food.
A meal planning app, such as Meal Plan, can be helpful. You can create a list of all of the healthy food options you’d like to try that week, and then when you’re hungry, you can quickly glance at your list and decide on a healthier option.
Eating meatless meals regularly can also be beneficial to your mental health. Studies have shown that eating a plant-based diet can reduce symptoms of depression in young adults, according to the Child Mind Institute.
College is a stressful time, so it’s important to prioritize your physical and mental health as much as possible. In addition to eating a well-balanced diet, be sure to get plenty of sleep and exercise regularly.
Exercise
If you are experiencing mental health issues in college, exercise is one of the best things you can do for yourself. Exercising triggers the release of “feel good” chemicals in your brain called endorphins that boost relaxation and improve your mood.
It can also help you feel more focused and increase your overall energy level. However, getting your doctor’s advice before starting any new physical activity program is important. You may need to modify your program if you have an underlying medical condition or injury that might affect your ability to perform certain exercises.
Setting reasonable goals is key to implementing exercise into your college life. It is a good idea to begin gradually and add minutes of exercise as you feel comfortable and ready.
Many colleges offer group fitness opportunities, like yoga and cycling, that are a great way to socialize while staying active. Some colleges even designate outdoor workout spaces, like a walking or biking path, to encourage students to exercise outdoors more often.
You can also get enough physical activity by walking or doing light exercises at home. These activities will not only boost your mood but will also help you relieve stress and anxiety.
Exercise can also benefit your academic success if you can incorporate it into your college schedule. It can give you the mental focus you need to tackle your courses.
Talk to a psychiatrist or therapist
If you think you might have a mental health condition, it’s important to get a diagnosis from a psychiatrist. They can diagnose conditions such as depression, anxiety, bipolar disorder, and more. In addition, they can help you manage your symptoms and get better.
Getting a proper diagnosis can be difficult and scary, but seeking help is important. It can save your life and make you feel better about yourself.
When you go to see your psychiatrist or therapist, it’s important to list the issues you want to discuss with them. This can help you get the most out of your appointment. It’s also a good idea to keep a daily journal of your symptoms to keep track of any changes and how they impact you.
Psychiatrists often work with psychologists, social workers, nurses, and other mental healthcare professionals to treat a wide range of mental health disorders. They can prescribe medications, refer you to psychotherapy, or both.
Therapy can be short or long-term. Depending on the diagnosis, therapists will employ different talk therapy methods to address your symptoms.
A therapist will help you learn how to deal with stress, cope with negative thinking, and understand your feelings. They can also help you set goals for your future life and work towards them.
Final words
With all the stress involved in college life, it’s easy to forget your needs and wants, so a strong support network of your friends, roommates, and professors can be a great source of help and support. You might also try talking to a professional counselor or therapist.
Be sure to find some time for self-care. This doesn’t necessarily mean getting a massage or eating out with friends, but it can include journaling, meditation, yoga, exercise, and more.
The right amount of sleep will also help a lot. Research suggests that lack of sleep can negatively affect your mood, concentration, and mental health, so trying to plan your schedule wisely matters a lot in this case.
In addition, try to eat a healthy diet. You’ll want to incorporate plenty of fruits and vegetables and limit highly processed foods and refined sugars. You should also drink enough water to keep your body functioning at its best.