UNDER MIND: A LOOK AT MENTAL HEALTH IN COLLEGE STUDENTS

under mind

A LOOK AT MENTAL HEALTH IN COLLEGE STUDENTS

under mind On top of the many stressors college students deal with, mental health struggles add an incredibly nuanced and deeply personal challenge that prevents many from living their best lives. With this piece, we hope to educate, support and empower students to prioritize their mental well-being as highly as their academics and other aspects of their health.

Table of contents

STRIVING VS. THRIVING CHALLENGING STIGMAS COMMON MENTAL HEALTH STRUGGLES BURNOUT THE SIGNS AND SIDE-EFFECTS HOW TO SELF-CARE GETTING HELP MINDFULNESS

SURVIVING THRIVING MENTAL HEALTH 101 Mental health has often been a hushed-over topic of conversation, but in the past decade younger generations have started the important conversation of addressing the significance of mental health. It's as vital as maintaining a healthy diet and frequent exercise, but it’s often left out in discussions of health and wellbeing. Learning to have a discussion around managing emotions is not only the responsibility of counselors to their patients - but should be the responsibility of everyone.

COLLEGE LIFE College students range among thehighest who struggle with mental illnesses. Feelings of anxiety and depression are some of the most commonly reported symptoms amongcollege students.

80% of college students report struggling with feelings of hopelessness or depression.

Anxiety Stress

THE IMPORTANCE OF

TRIGGER WARNINGS The term "trigger warning” (or “content warnings”) is often thrown around in society today without truly considering the connotations of the word, or the importance of its use.

Any material can be considered triggering to any number of people, but some could be considered naturally explicit, even to those without potential traumatic experiences with the topic. Because of this, trigger warnings can be an incredibly mindful approach.

Including something as simple as “TW” or “CW” before releasing content can help prevent someone from experiencing unnecessary distress.

With this in mind, be aware that this piece may contain triggering material around mental health.

PERSON FIRST LANGUAGE The idea that a person is mentioned before the mental illness. This allows us to humanize people with mental health issues.

Otherwise they can be distanced from their humanity just by language used.

PERSON WITH A MENTAL ILLNESS IS BETTER THAN

MENTALLY ILL PERSON

WHAT IS NORMAL? Normal Is not the ideal term when dealing with mental illness. This is because there is no definition of normal in society across the board.

USUAL/ TYPICAL BEHAVIOR IS BETTER THAN

NORMAL BEHAVIOR

Challenging Stigmas What reinforces stigmas?

Saying things like...

Seriously? You go to therapy?

t least Well a t ____ no you’re

It’s kind of time you ge t over it don’t y ou thin k?

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THE SIX TYPES OF STIGMA PUBLIC STIGMA: When the public endorses negative stereotypes and prejudices, resulting in discrimination against people with mental health conditions

SELF-STIGMA: When a person with a mental illness or substance-use disorder internalizes public stigma

PERCEIVED STIGMA: When the belief that others have negative beliefs about people with mental illness stops a person from getting treatment

LABEL AVOIDANCE: Hello

my name is

depression

When a person chooses not to seek mental health treatment to avoid being assigned a stigmatized label; this is one of the most harmful forms of stigma

HEALTH PRACTITIONER STIGMA: When a health professional allows stereotypes and prejudices about mental health to negatively affect a patient’s care

STIGMA BY ASSOCIATION When the effects of stigma are extended onto someone linked to a person with mental health difficulties

STIGMA vs REALITY Messy hair

BUT WHAT IS STIGMA? To stigmatize or discriminate against someone is to treat them unfairly with disgrace or disapproval. People who are stigmatized against are often labeled as‘“different” and as a result, are excluded and devalued by society.

Puffy Eyes

Im i bu ght t I’ loo m ko at not f kay all ine , .

Not smiling

HOW TO FIGHT STIGMA

Choose empowerment over shame. Mental health affects everyone, and it is nothing to be ashamed of.

Talk openly about mental health.

Think about the words you’re using, and whether they might cause harm.

Don’t harbor self-stigma.

Mental health is nobody’s fault.

Show compassion for others.

Whether you know they’re dealing with something or not, simple acts of kindness can show others you care.

Educate yourself and others.

Knowing more about mental health can help you understand what others are going through.

Common mental health struggles Most mental health disorders peak onset happens during young adulthood. All the changes and challenges of college don’t make OVER THE LAST 12 months, AROUND 1/2 OF COLLEGE STUDENTS SAID THEY FELT OVERWHELMED WITH ANXIETY AT LEAST ONCE.

TYPES OF STRESS Anticipatory Stress

Timely Stress

Situation Stress

IMPACTS OF STRESS ON THE BODY SOURCES OF STRESS FOR COLLEGE STUD ENTS Being Away From Home

Academic De

mands

Finances Post-Grad Plans

Substance Abuse Relationship Struggles

Ever wonder why you don’t feel like your normal self during challenging times, the effects of stress are probably to blame

EMOTIONAL IMPACT -Inability to relate well to others -Agitation and/or irrability -Lowered self-esteem, depression, lonliness -Overwhelmed, feeling out of control

COGNITIVE IMPACT -Constantly worrying -Feeling forgetful or disorganized -Inability to focus -Difficulty remembering things

DEPRESSION Depression is a common mental health disorder that causes a depressed mood, loss of interest or pleasure, feelings of guilt or low self-esteem, lack of sleep and/or appetite, low energy and poor concentration.

Anxiety disorders are characterized by a longer than usual period of excessive worry and anxiety which a person finds difficult to control.

44% of college students suffer from depression.

63% of college students suffer from anxiety.t

ANXIETY

SLEEP DEPRIVATION

EATING DISORDERS

Sleep deprivation is the condition of not having enough sleep.

Eating disorders are identified by abnormal or disturbed eating habits, and related thoughts and behaviors, that may involve insufficient or excessive food intake.

60% of college students have a poor quality of sleep.

40% of incoming college freshmen already struggle with disordered eating.

SUBSTANCE ABUSE AND ADDICTION Substance abuse is using prescription drugs in any way other than prescribed.

Addiction is a chronic, relapsing brain disease that is characterized by compulsive drug seeking and use, despite harmful consequences.

37% of college students have used an illicit drug and abused alcohol.

the signs and side-ef Burnout of Burnout WHAT IS BURNOUT? Burnout is a condition of exhaustion where individuals feel "burnt-out� by their work and labor after a period of experiencing high stress and depression-like conditions.

WHY DOES BURNO FREQUENTLY IN C

Burnout is common is college because of the intense pressures of life for students at that time. In addition, burnout can affect all areas of collegiate life, including academics, work, social life, extracurriculars, and more.

Pressure COMMON BURNOUT SIGNS FOR COLLEGE STUDENTS

Fitting

Loss of Motivation

Procrastination

Lack of Energy

Frustration

Headaches

Change in Sleeping Patterns

ffects On an average 61% of college student mental health issues such as Anxiety, Depression, Stress and feelings of Burnout

OUT HAPPEN COLLEGE?

Isolation

g In

THING YOU CAN DO Acknowledging a burnout Set small measurable goals Daily routines helps -Set wake up and sleep Simple self care routine everyday -Like a morning walk or tea Keep open communication with peers and professors

How To Self-care Self-care is the practice of improving one's health not just physical, but mental and emotional as well. Self-care is not selfish, it is simply a way to stay aware of one's well-being. Good self-care is the key to improving one's mood and reduce anxiety. While self-care is an important part of life, it is also important to make note of what are not good practices.

LEARNING TO SAY NO to avoid the looming anxiety of having too much on your plate.

EXERCISE is a natural anti-anxiety treatment. It relieves stress, boosts energy through the release of endorphins.

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FREE APPS FOR SELF-CARE Spotify 4.5

Headspace 3.7

Spotify is a great music app to help you unwind.

Sleep Sounds 4.8 Relaxio’s app provides soothing sounds to clear your mind and help you fall asleep.

Meditation sessions available to help calm your mind.

Sanvello 4.5 Activites created to relieve symptoms of stress, anxiety, and depression.

TOXIC RELATIONSHIPS can cause insecurities and may even be physically and emotionally harmful.

LI

TT LE

Too much time on SOCIAL MEDIA can harm one's mental health by causing outside stress factors.

F EFFE CTS O

: EP E SL

ue, anxiety, ty, fatig forgetfulness. i l i b a t ns, Irri decisio poor

ME D

IC AL 60% of Students Seek Help.

Be One of them.

TYPES OF MENTAL HEALTH PROFESSIONALS: PSYCHOLOGISTS:

COUNSELORS, CLINICIANS, AND THERAPISTS:

PSYCHIATRISTS:

assess one’s mental health using clinical interviews, psychological evaluations and testing.

Can diagnose but do not prescribe medication.

use therapeutic techniques with the goal of reducing the of symptoms and encouraging healthier thought processes and behaviors. They do not prescribe medication.

help with treatment of mental illnesses through diagnosis, prescribing and monitoring medication or providing therapy.

A PROFESSIONAL MAY RECOMMEND: COUNSELING OR THERAPY

MEDICATION

SUPPORT GROUPS

are tools to help clients identify and challenge their negative thoughts and dysfunctional belief systems to ideally change their unhealthy behavior patterns through short term sessions.

can be an important part of the treatment plan.

Recommendations vary for each client.

bring people together who have gone through similar experiences to share personal experiences, feelings, and coping strategies.

RT PPO

L SU CIA

O

TALK WITH A TRUSTED SOURCE Family Member Close Friend Professor Counselor, coach, or mentor Faith leader

A LK T O T S Y WA OUT YOUR LTH I’m worried about myself AB ENTAL HEA because I’ve been feeling _____ M lately. Do you have time to talk about it?

S

I haven’t been feeling like myself lately and I don’t know what to do about it. Can we talk about it?

Getting Help You are not weak.

You are strong.

Avoid saying: “you’re fine” or “you’ll get over it”

“I see that your ____.

Is something going on?”

I’ve noticed that you haven’t been acting like yourself lately. Is everything okay?

T WAYS TO TALK ABOU TH A FR IEND’ S MENTAL HEAL

Mindfulness Observing Your Own Thoughts WHEN TRYING TO CALM A RACING mind, one of the biggest barriers is, ironically, the mind itself. We tend to forget that the brain is made up of organic matter, that our thoughts are nothing more than electricity, and that telling our brain to shut off its primary function does very little good.

Too often do we think our mind is a true reflection of ourselves.

FRONTAL

MANY PEOPLE ASK themselves the same question: Where is the brain’s off switch? Well, it’s not that simple. We have tens of thousands of thoughts a day, which means our brains are constantly working around the clock, even when we are not fully aware. It is evident then that the best tactic is not to stop thinking, but to be a passive audience to our own thoughts. Just remember: single thoughts should not occupy more head space than they are worth!

IT MAY HELP TO KNOW A LITTLE ABOUT THE anatomy of the brain and its functions. The brain is made up of neurons, which are cells that communicate with each other by forming pathways called synapses. Since each neuron is capable of having 1,000 different connections with other neurons, our brains are likely the home of more synapses than there are stars in our galaxy.

Not to mention that these functions are powered by electricity. The brain is a total machine!

MENTAL HEALTH ISSUES manifest in many different ways, OCCIPITAL and the ways we describe these causal relationships inform our understanding of mental health. For example, depression occurs when your body does not produce a healthy level of serotonin, also known as a neurotransmitter.

Nobody can control the chemistry of their brain. If we describe mental health as temporary chemical imbalances rather than faults in our own mental strength or capacity, we can free ourselves of the responsibility for negative emotions and impulses that we are experiencing. Recognizing this is at the core of being mindful, and helps you meditate effectively.

credits LEADERSHIP Caroline Norton, Art Director Emma Barber, Assistant Editor Meredith Ammons, Assistant Editor DESIGNERS Elizabeth Bryant & Valentina Arismendi Eleanor Burcham & Annie Rudisill Niki Suchy & Moss Rahman Cecilia Sit & Maddie Fetsko & Melissa Fernandez Julia Haynes & Lucy Rose Alex Ballard & Will Hausen

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