In colleges across the country, students are reporting increased experiences of psychological symptoms such as depression, anxiety, loneliness, poor sleep, attentional problems, and stress. While there are many intervention or clinical resources available on campuses to address these concerns, such as counseling and coaching, it is also important that students learn about prevention or health maintenance strategies that they can engage in on their own and in their daily lives to support their wellbeing and reduce the negative impacts of stress. These approaches include self-care, community support, and help-seeking.
Self-help or self-care refers to health-promoting habits and practices that an individual can engage in purposeful ways to foster their mental, emotional, and social wellbeing. These strategies have been well-researched and help users to better manage stress and early symptoms of mental health issues.
We have provided you with examples of these practices below. You may engage in these behaviors as a way to stay healthy, prevent mental health problems, or as an adjunct to the work you may already be doing with your counselor.
Suggestions for Self Care
Keep in mind these suggestions are not intended to replace treatment for mental health conditions. The suggestions are general, can be tailored to your specific situation, and may work best in combination.
Compiled by Brigid Cahill, Ph.D. at the University of Rochester.
Stick to a routine
get dressed, go to classes, go to meetings. Keeping structure in your day can help things feel less overwhelming.
Eat regularly and in a healthy way
Skipping meals or overeating can wear down your coping resources.
Get as much sleep as you need
and avoid sleeping too much. Seven to nine hours are what most people need. To help with sleep, go to bed and get up at the same time every day, avoid napping, and do not study in bed.
Stay active
walking, running, swimming, working out, playing sports, etc. Moderate physical exercise can help you feel better emotionally. Start small with walks around campus.
Talk to friends and family who are supportive and positive influences
Isolating yourself can make things feel even worse.
Try to do at least one fun or enjoyable thing each day.
Practice relaxation activities
such as progressive muscle relaxation and deep breathing, hot baths, massages, and yoga.
Avoid using alcohol, other drugs, and caffeine
for self-medication.
Keep a journal
write down your thoughts and feelings. Remember, this is just for you - so it doesn't need to be perfectly written. It's an outlet for you to express your feelings.
Self-soothe using one or more of your five senses
watch the beauty of nature, listen to your favorite relaxing music, wear your favorite perfume, give someone a hug, etc.
Visualize a pleasant memory, a relaxing place, an image of yourself feeling better
These can be real memories or imagined events and places. Visualize with lots of detail, using each of your senses to create as vivid an image as possible.
Give yourself permission not to worry about your problems for a while
Save your worries for one 20-minute period each day and only think about them then. Visualize blocking away your worries or sad thoughts - build a wall, bury them, lock them up.
Use humor
spend time with people who make you laugh, watch a funny movie, read a funny book.
Challenge negative self-talk
pay attention to negative messages you may give yourself and challenge their validity.
Distract yourself temporarily from your difficulties
watch a movie, read a book, play a game. Give yourself permission to attend fully to something besides your concerns.
Attend to your spirituality
go to church/synagogue/mosque - pray, read religious works.
Talking with Faculty about Your Mental Health
All of us encounter times of struggle and challenge as we pursue our goals in life. When dealing with experiences of loss, the academic demands that are a primary part of university life often take a back seat as we focus our energy on coping with the loss itself and our emotional reactions. This is normal, and on a basic level, a survival skill. We need our emotional energy focused in directions that attend to our most essential needs.
There may be times when a student’s reaction to a loss necessitates a conversation and action between a student and their professors. The following list of suggestions may serve to help you successfully open the lines of communication with faculty in ways that will help you continue to achieve your academic goals. You can also contact the Office of the Dean of Students for additional academic support.
Start the discussion
Approach faculty as soon as you become aware that meeting existing expectations under your current circumstances will be difficult. While students frequently avoid what they fear will be a difficult discussion, faculty would much rather deal with challenges and struggles as they occur and explore possible alternatives.
Remember that professors may provide alternative solutions
Discussions with faculty often yield results that will surprise you. What initially seemed like a hopeless situation may be resolved in a manageable compromise.
If you are apprehensive about showing up for office hours, e-mail your professor first
Briefly outline your situation and indicate your desire to discuss how to proceed with meeting their expectations of you for that class. Use email as a format to introduce the issue, not avoid a personal discussion altogether.
Prior to meeting with your professor, consider solutions and timelines that you think may be viable options
This demonstrates your intent to be responsible and to complete the required work. “Incompletes” are often reasonable accommodations in the event of a crisis, depending on the point in the semester in which they occur.
Consider what you want to say, and be concise and straightforward
Wordy explanations can start to sound like excuses, even if they are not. Let your professor know what has happened, keeping in mind that you do not need to disclose every personal detail.
Follow through with the agreement
Keep your professors advised of your progress and immediately inform them of any need to deviate from the established plan.