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University Stress & Mental Health

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University Stress & Mental Health

Starting your university studies can be exciting and thrilling at the same time. Knowing that you are entering a new chapter of your life with new possibilities, goals, experiences, and relationships can give you a sense of anticipation and eagerness about your future. It makes you want to dive right into the world of young adulthood and experience what university life can offer.

Although it is true, it is not all fun stuff.

University life can be and will be overwhelming in the long run. You have the deadlines, the huge amount of information to process and understand, the unfinished chapter of a thesis, exams, fear of failing or extending a year…and the list goes on and on and on. Add to this other stressors that go with life, such as homesickness, loneliness, identity crisis, adapting to a foreign culture, and forming new relationships, and can eventually take a toll on one’s mental health.

University stress and mental health

As you progress in your studies, you will encounter lots of difficulties and challenges that may negatively impact your psychological well-being. Research studies have shown that academic stress and other university-related stressors contribute to one’s mental health decline and the development of serious mental health problems, such as depression, anxiety, demotivation, decreased concentration, sleep disorders, and psychological distress These stressors vary with each student, which includes overload of schoolwork, examinations, financial difficulties, loneliness and isolation, safety concerns, social interaction and university belongingness, and adapting to a different culture and language to name a few.

How can you take care of your mental health?

As you start your university studies, you will surely encounter difficulties and stressors that may negatively affect your mental health. So, just as you take care of your body by nourishing it wth food, our mental health also needs to be nourished.

There are several ways you can take care of your mental health:

 

  • Do regular exercise. As a student, most of your days are spent just sitting down in front of your gadget or a laptop all day. Getting at least 30 minutes of exercise daily can help improve your well-being and mood. Do not be discouraged if you cannot do it all at once; you can partition your exercise into smaller intervals.
  • Have healthy eating habits and stay hydrated. Try to have a balanced diet daily with enough intake of water. Having this will help you become focused and get enough energy to perform your tasks for the day. Be mindful of your caffeine or alcohol consumption, as they may influence your cognitive performance.
  • Get enough sleep. Make sure to get enough sleep daily. Stick to a specific time and train yourself to get rid of any distractions or gadgets that may negatively affect your sleeping pattern.
  • Do relaxing activities. When studying gets overwhelming, learn to pause and make time for hobbies like listening to music, reading a book, drawing, playing an instrument, etc. You can also include relaxation techniques (e.g., breathing exercises, muscle relaxation, and meditation) in your time of rest.
  • Set your goals and priorities. Plan and organize which tasks must be done first, and appreciate small accomplishments done within the day. Learn to pause and say ‘no’ to new tasks or responsibilities when you start to get overwhelmed.
  • Practice gratitude and have a positive mindset. List down at least three specific things or circumstances you are grateful for daily. At the same time, recognize and challenge those unhelpful, negative thoughts that come into your mind.
  • Get socioemotional support. Do not hesitate to seek socioemotional support and help from those who are willing to lend an ear to listen, especially from family and friends.

When do I seek professional help?

Although university stress is a common phenomenon experienced by all students, it is always advisable to seek help, especially if you have been experiencing severe, distressing symptoms for more than two weeks, such as:

  • Difficulty sleeping
  • Mood disturbances, such as irritability, frustration, or restlessness
  • Significant weight loss with changes in appetite
  • Difficulty completing daily tasks or activities
  • Inability to concentrate
  • Losing interest in doing things you usually enjoy

 

 

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