While it’s a great time for many , college will also bring up challenges such as social pressures to conform or experiment with alcohol and other drugs, challenges getting work-life balance, impostor syndrome, and sleeping problem.
College students can also be in a state of disconnection from their communities of support as they meet new people, values, and experiences in life.
All of these changes place college students at risk of developing a mental health condition, such as depression and anxiety. Stress in the classroom can exacerbate existing mental health problems.
7 Tips for Staying healthy in college
Although the transition into college can be challenging, most students eventually adjust to their new environment. As a campus mental health professional, I’ve created seven steps to help navigate smoothly to college and keep your balance and health throughout your time as an undergraduate.
1. Sleep Enough
It often feels as though there’s not enough hours during the days for college students to complete all they want to accomplish, whether that’s attending classes, doing research as a social group, working at sports, working, or taking part in extracurricular activities. In this environment of constant action, sleeping is usually an initial thing that needs to be eliminated.
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In college, it’s considered a badge of honour to work all night. But in the end it doesn’t matter what awesome it may be or how many more hours you’re able to study by staying awake — sleeping enough is vital to your health and overall well-being in addition to the quality of your education.
The best way to improve your sleep is through good sleep hygiene. Here are some tips to help you have a better night’s sleep:
- You should go to bed and wake up at the exact time every day
- Don’t drink caffeine too late at night
- Do not nap during the day.
- Make sure you use your bed exclusively for sleeping
2. Exercise Regularly
Exercise can help with the quality of your sleep as well as improve your overall fitness. The attitudes of students towards exercise can be diverse. Some exercise to relieve stress and make sure they fit the time in, even when working, while others are prone to it being something they’re first to drop off when they start feeling overwhelmed.
If you’re a member of the first category, be sure you’re using exercise as a healthy method of coping and that you’re avoiding overexercising in a way that you end up hurting your body or losing too much weight.
If you belong to the latter category I’d recommend finding ways to include exercise into your daily routine, even if it’s just a brisk walk around campus.
3. Eat a balanced diet
College food choices can be challenging when you’re forced to rely on dining halls , not home-cooked meals, or when budget restricts your options for eating out. The Center for Young Women’s Health and Nutritious Life provide useful guidelines for evaluating your food choices.
A key element to eating healthily is knowing that due to various studying hours and the schedule of classes, you might have a craving at seemingly random times. Consider carrying nutritious snacks in your bag, such as carrots, bananas or nuts, dried fruit and chip kale.
College can be a particularly painful time for people who suffer from or who suffer from an eating disorder. The reason is that restricting what you consume, eating in a binge, and even purging are all tied to self-esteem and control. When you’re stressed with school, you’ll start to feel overwhelmed and unsatisfied with yourself.
If you’re noticing that you’re falling into unhealthy patterns of behavior, either old or new, set up an appointment to see the nutritionist, mental health provider, or primary care doctor in your student health clinic promptly.
4. Schedule time to pamper yourself
It’s easy to forget to take care of yourself during college. No matter how busy that you are you should learn when to set aside time to do things you enjoy or helps you relax. Some may enjoy getting massages, seeing movies, or engaging in a hobby. Others may be more interested in yoga or practicing mindfulness.
Students can greatly benefit by focusing on the present and now, especially in times of stress or anxiety. You might want to consider using a meditation application to sharpen your mindfulness.
5. Recognize the Risks of Substance Usage
Students at colleges are often pressured to play with drugs and alcohol. This is particularly true given the widespread consumption of alcohol on campuses, the society’s shifting attitudes toward marijuana use and the rise of vaping.
It’s important for students to recognize the health risks that come with drug abuse. The bottom line is that you should be making educated, not uninformed, socially-motivated decisions.
For example, even though students may think marijuana is harmless, the drug actually carries numerous risks, especially in terms of mental health. It is imperative to be on the lookout for your actions, and the frequency with which you consume drugs and/or drink alcohol.
It’s an excellent idea to have a social gathering outside of the house and look for alternative ways of hanging out with your pals that don’t require alcohol or drugs.
6. The importance of Sexual Health and Safety
Sexual health is a crucial aspect of overall wellbeing. Students must practice safe sex and be aware of different methods for protection and birth control. Also, they should know how to access STD screenings at their university health center.
Furthermore, students must be aware how to discuss consent and safety during intimate interactions. Unfortunately, sexual assault remains an issue that is prevalent on college campuses.
Certain schools have bystander education programmes, which teach students how to act if they see a violent crime or an assault. These programs can also help students about reporting methods on campus and treatments for mental illness in the case of those who have experienced trauma.
7. Learn to be Health Literate
One of the college students’ biggest struggles is learning to take care of themselves. That’s why you should be confident doing these things:
- Making doctor appointments online through phone or online and in person
- Discussion of health conditions and the treatment options
- Utilizing the health vocabulary of the basics
- Asking doctors questions
- Refilling and taking medications
Ideally, students should talk in regards to health literacy and their family members before they get to campus particularly if they’re taking medication or suffer from a chronic condition. Even those who do not have health problems could benefit from this discussion.
Know Your Mental Health Status and How to Find Help
Mental health problems can be debilitating and lead students to confront academic and social challenges. Here are some advice that can assist yourself and your classmates.
Recognize the Signs and Symptoms of mental Health The signs and symptoms of mental health
The symptoms of a mental conditions include changes in sleep and eating habits and the development of new behaviors, such as engaging in reckless behavior or refusing socializing. You may also notice changes in mood and/or speech, like talking really quickly or struggling to make a coherent story.
In the event that you observe any change in the way you feel, it’s an excellent idea to keep track of your mood with a workbook or an app. If your mood has been constantly changing or interferes with your daily routine, schedule an appointment with a mental health specialist.