A Guide to Mental Health in College Students
College is a time that many young people look forward to: you are legally an adult and have an opportunity to live on your own and make your own decisions. College is also the time when people make serious, life-changing decisions, from career plans to marriage.
There’s a lot of pressure in college to party and socialize, from joining organized groups like fraternities and sororities to simply meeting new friends or even drinking and experimenting with drugs.
With all of the pressures of university life, including making good grades, maintaining scholarships, and trying to fit in and find themselves, it shouldn’t be surprising that many college students struggle with mental health.
The spike in mental health conditions such as anxiety and depression among college students is concerning. Rates for those conditions rose about 20 percent from 2009 to 2021, and it’s a global problem. As the world becomes ever more interconnected, the same root causes of mental health concerns are shared by students in many countries.
There’s a lot of pressure in college to party and socialize, from joining organized groups like fraternities and sororities to simply meeting new friends or even drinking and experimenting with drugs.
With all of the pressures of university life, including making good grades, maintaining scholarships, and trying to fit in and find themselves, it shouldn’t be surprising that many college students struggle with mental health.
The spike in mental health conditions such as anxiety and depression among college students is concerning. Rates for those conditions rose about 20 percent from 2009 to 2021, and it’s a global problem. As the world becomes ever more interconnected, the same root causes of mental health concerns are shared by students in many countries.
Why is college a tough time mentally?
Unsurprisingly, many college students struggle with mental health. One reason for this is that many of them are 18 to 23 years old. This is a time when some may still be finishing puberty: hormones are fluctuating and the prefrontal cortex—the part of the brain responsible for thinking ahead and making decisions—is still developing.
Beyond that, university students face a slew of adult-level decisions and problems, and many students may be just months out of high school and ill-equipped to handle tough situations.
Finances are a significant struggle for many college students. The fortunate ones have scholarships or college funds, but many others have student loans in the tens of thousands. They may also be working to support themselves and pay tuition.
Struggling through college isn’t new, but that doesn’t mean it’s not stressful. Balancing the demands of part-time or full-time work with the equally essential demands of classes leaves many people fatigued and stressed.
The classes themselves may also be more difficult than many students, especially freshmen, anticipate. Since students are adults, they are expected to manage their time and complete their work independently, without reminders or exceptions. Students going from high school straight to college or university may have “culture shock” when it comes to these expectations from their teachers.
College is also a time of considerable personal growth. Young adults may feel free from parental expectations and obligations; they are able to comfortably express themselves for the first time. Exploring personal identity may be liberating for some people. For others, though, it can be a period of profound distress. Once they’re out of the family home, many students struggle with not knowing who they are.
Homesickness is very common among college freshmen, and again, this isn’t new. But for many, visiting family and friends back home may be difficult due to travel restrictions, limited free time, and/or limited funds.
Stress from any one of these situations could cause a mental health decline in an adult. For young adults who may not be ready for the stressors of college, these situations together can be a recipe for depression, anxiety, and even suicidal ideation.
Impact of Mental Health Problems on Students
The effects of poor mental health on college students can surface quickly. Grades drop and students struggle to attend class, and some eventually leave university. Slipping grades can jeopardize scholarships and financial aid, further exacerbating financial woes for many.
Some students may exhibit self-harm behaviors such as cutting, pulling out hair and eyelashes, or suicide attempts. Most colleges have student health clinics on campus and suicide hotlines, but these facilities may not address significant mental health needs.
The ongoing effects of chronic anxiety or depression are well-known. Having trouble with relationships, from professional or school-related to personal, is common.
Poor mental health can lead to poor physical health as well. Students who struggle with mental health may be unable to take care of themselves physically or eat well. They may also have lower-functioning immune systems, making them more susceptible to illness.
Since college is the time when many people set their career paths, poor grades and difficulty in earning a degree can have a detrimental impact on their future. Students who drop out of school might not go back for years, if ever, curbing their earning potential.
Mental Health Conditions
Students in college encounter many kinds of mental health problems, of which depression and anxiety are the most common. In fact, nearly 12 percent of college students have an anxiety-related disorder, and 75 percent of people who experience these kinds of mental health disorders have the first onset before age 25.
Depression
Depression is a mood disorder characterized by intense sadness or loss of interest in life and everyday activities. It affects people mentally, with listlessness, pervasive sadness, or feelings of hopelessness, as well as affecting them physically.
People with chronic depression have poor sleep schedules. They may have insomnia or sleep for more than 10 hours per day.
Substance abuse is also common in people who suffer from depression. This can be especially harmful to college students because drugs and alcohol are abundant on many campuses—with a “party” atmosphere that actively encourages use.
The Mayo Clinic notes several situations that can contribute to depression, particularly in college students:
- Relationship breakups or difficulties with peers
- Sexual assault
- Using drugs or alcohol
- Sexual identity difficulties
- Stressful pressures of academia
- Fear of disappointing parents or others
Another cause of depression worth mentioning is that many students constantly compare themselves to others, whether socially, academically, or athletically. In a competitive atmosphere, this isn’t uncommon. However, college students’ increased use of social media may exacerbate the tendency to make comparisons, increasing the risk for damage.
College students with depression are more likely than others to attempt suicide. Common warning signs include isolation, risky behavior, giving away possessions, talking about suicide, and increased use of alcohol or drugs.
Anxiety
Although feeling anxious about the pressures of college is normal, constant anxiety and fear is not. Anxiety disorders cover a broad spectrum and are characterized by frequent anxiety about everyday life and periodic bouts of overwhelming fear, anxiety, or terror.
Common sources of anxiety for college students can include grades, making friends, being unsure of what to do, time management, or being concerned about what others think of them.
Sometimes, an uncomfortable living situation, such as a difficult roommate, can exacerbate feelings of anxiety, as a student may not even be able to relax at home. Safety on college campuses is another cause for worry and concern, as women, in particular, are more likely to experience sexual assault.
Many college students are still emotionally and mentally developing, and the same pressures of fitting in that were present in adolescence continue into early adulthood. Making friends can be challenging for people on a campus full of strangers. Social media feeds are filled with people who seem to be “living their best life,” full of friends and fun, which can make lonely students feel even more isolated. It’s important for students to remember that what people post on social media is rarely, if ever, an accurate picture of someone’s life.
Finally, being unsure of what to do in unfamiliar college social situations can worsen social anxiety, leading to self-isolation.
Eating Disorders
Eating disorders are most prevalent among young women and teenage girls. The most common ones are:
- Anorexia nervosa
- Bulimia nervosa
- Binge eating disorder
Although eating disorders are commonly thought to be connected to body-image issues, this isn’t exclusively the cause. People with eating disorders often have an underlying anxiety disorder as well.
Many psychologists consider caloric restriction in anorexia and bulimia to be an issue of control over one of the few things an individual has power: what he or she eats. With all of the changes and uncertainties of college, it’s no surprise that more young women and men (up to 25 percent of eating disorder sufferers are male) may develop eating disorders as an attempt to exert control over one aspect of their lives.
The desire for the “perfect body” or to “look hot” can be a huge motivator for people to develop unhealthy relationships with food or extreme exercise habits. Many college campuses have large gyms and workout facilities, with some open 24 hours. Overexercising, or exercise bulimia, is another form of eating disorder that can affect many college students.
The desire for the perfect body isn’t new. Nor is the prevalence of eating disorders among teenagers and young adults. However, the pervasiveness of idealized body types and digitally-altered pictures on social media may contribute to the rise in eating disorders and unhealthy exercise habits among university students.
Sites like Instagram are notorious for filters and distorted pictures, and apps like Photoshop and Facetune filter photos to perfection. Constantly seeing perfect features, with exaggerated curves or muscles, can lead people to subconsciously measure themselves against these altered images and find themselves coming up short. Even when the use of filters is obvious, these sites can worsen negative self-image among many people.
Social Media’s Role in Mental Health
We’ve noted social media’s impact on several kinds of mental illness, including depression, anxiety, and eating disorders. But finding a teenager who doesn’t use social media is rare, as more than 90 percent of teens are active on social media.
Social media addiction is a real thing, and constantly scrolling through the highlight reels of other people’s lives or the enviable, aspirational posts of so-called “social media influencers” can make one’s own life look dull and boring.
But how exactly does social media increase mental health difficulties? First, the mechanics of social media platforms affect the reward center of the brain. When someone posts a picture or their opinion on a hot topic, he or she receives positive reinforcement, triggering the brain’s reward center.
Increasing the number of “likes” or even “going viral” can be likened to the effects of drinking or using drugs—the pleasure that one receives from being liked by others acts on the same pleasure receptors in the brain as alcohol and drugs. People who are addicted to social media use these platforms to increase the reward feelings in the brain in much the same manner as people who drink and use drugs.
This leads to negative effects of addictive behavior. College students may spend more time participating on social media platforms or curating more content to get likes and shares. As these habits and behaviors increase, other aspects of their lives, namely schoolwork and other responsibilities, suffer.
Excessive use of social media can also worsen the symptoms of anxiety and depression. Seeing people you know or others your age having fun and participating in activities to which you weren’t invited makes feeling left out even worse. Some students may feel depressed because they believe that everyone else is having fun when they aren’t.
Others may become more critical of themselves when making comparisons to others. They may not realize that these many social media feeds are carefully curated to present an image that is not authentic.
Ways to Mentally Prepare for College
Knowing some of the challenges to expect in college can help you prepare. During high school, you can ask your parents to help you understand budgeting, finances, and time management.
Many high schools offer college preparatory programs that teach students how to schedule study time and even how to study. If your school or local community college has a study skills course, you may benefit from enrolling.
Try to connect with people before moving into the dorms. Meet your roommate in person, if possible, or at least have some phone calls or Facetimes. Ask your parents to take you on an overnight tour of the campus. Together, find your classrooms and locate cafeterias, the fitness center, student health clinic and financial aid office. If you have an older sibling or friend on the same campus, it can also be good to spend some time with them showing things to you from a student’s perspective.
Check out different clubs and activities that you might enjoy, such as intramural sports or hobby groups. Many of these will have their own social media pages and websites that you can explore with your family before leaving for school. If you happen to live in a dorm your first year, there are often activities that go on there where you can meet new people.
Some universities may have mentoring programs for students. If you are attending a school out of state, an older student may be able to help you become more familiar with the campus and the city.
Finally, many new university students will benefit from a self-defense class. You can learn techniques that will help you feel more secure walking around campus alone or at night.
Ways to Improve Mental Health
While college and social media can take a toll on mental health, there are many ways that this experience can help young adults learn healthy coping mechanisms and how to handle the symptoms of depression or anxiety.
Taking care of yourself physically can improve your emotional and mental state. Eating a healthy, balanced diet and steering clear of excess sugar, processed foods and alcohol can help you feel better and more energetic.
Getting the right amount of sleep is critical. All-nighters may be common in college, but people ages 18 to 22 still need plenty of sleep—at least seven hours per night.
Instead of relying on drugs, alcohol or social media to provide rewards for your brain, engage in regular exercise for that dopamine boost.
Meditation is also a great way to naturally calm your mind and relax. You may be able to find a meditation app on your phone that can help you learn to organize racing thoughts and calm yourself. Regular meditation may be especially beneficial to college students by helping them feel calmer before a big test.
You don’t have to struggle with mental health alone. Many campuses offer confidential resources for students who are struggling with anxiety, depression, and other mental health concerns. Talk to a professional you trust, and don’t be afraid to seek help. You aren’t alone. Everyone feels nervous and worried during college, and thousands of students like you face mental health challenges.
The Substance Abuse and Mental Health Services Administration has links to free resources in your area, including people who are available to talk 24 hours a day.
