Navigating University Challenges: A Guide to Managing Stress, Depression and Boosting Mental Health
We’ve all heard about how the workload jumps from high school to university. It’s a big adjustment, and for many students, it’s a steep learning curve. Some students in tough, competitive programs drop out or switch to easier courses because it’s just too overwhelming.
The problem is that some students don’t reach out to their parents, friends, or university support services for help. They struggle in silence, fearing they’ll disappoint their loved ones. This is why parents need to dial down the pressure and focus on supporting their kids rather than adding more stress.
Understanding that your child is going through a tough time is a crucial first step. It can help them feel better and start their recovery. If parents keep piling on the pressure, it can make things worse. The more stressed your child is, the more likely they are to suffer in silence, which can impact their mental health and future studies. Listen to your child and look for signs that they’re struggling academically or mentally.
Many students won’t mention they’re feeling depressed due to the stigma around it. Some don’t even recognize the symptoms of depression until it gets severe. That’s why it’s important for parents, friends, and the students themselves to notice any changes in mood and act quickly.
If you notice any of the following symptoms, it’s time to reach out to friends, family, or a healthcare professional:
- Feelings of sadness, emptiness, or hopelessness
- Angry outbursts or irritability
- Loss of interest in activities
- Sleep problems
- Tiredness and lack of energy
- Changes in appetite or weight
- Anxiety or agitation
- Slow thinking, speaking, or body movements
- Feelings of worthlessness or guilt
- Trouble concentrating or remembering things
- Frequent thoughts of death or suicide
- Unexplained physical problems, like back pain or headaches
Even if you’re experiencing these symptoms, there’s hope. Catching them early makes it easier to improve your mood. Here are some tips:
1. Adjust Your Course Load: If your studies are overwhelming, consider dropping a course and taking it in the summer. Talk to an academic advisor to make a plan. Also, think about whether you’re in the right program. If you love history, why study business? Find a program that suits your interests.
2. Exercise: Take a 15-30 minute brisk walk daily. Bring some music or talk to a friend or family member. Walking clears your mind and reduces stress. If walking isn’t for you, try other activities like biking or dancing. Exercise can significantly boost your mood.
3. Aerobic Exercise and Yoga: Once you’re comfortable with physical activities, try aerobic exercises or yoga. Meditation and breathing exercises can also help. Sahaja Yoga, which includes breathing exercises, is worth exploring.
4. Eat Well: Good nutrition can improve your mood and energy. Eat plenty of fruits and vegetables and have regular meals. Probiotic foods like kombucha, kimchi, and yogurt can be beneficial. Look into high-energy foods that boost serotonin, like Yerba Mate and cocoa.
5. Get a Physical Exam: See your doctor for a physical exam and blood work. Checking magnesium and thyroid levels is important.
6. Don’t Dwell on the Past: Identify situations that contribute to your low mood and talk about them with a friend or family member. Talking helps release feelings and gain understanding. If you’re uncomfortable talking to someone you know, university support services can connect you with someone to talk to.
7. Focus on Positive Thoughts and Actions: After discussing your feelings, shift your focus to positive activities like hobbies, reading, or watching a good TV show.
8. Connect with Family and Friends: Ask for help when you need it. Feeling connected can boost your mood and help your loved ones support you.
9. Express Yourself: Join non-university clubs or courses in art, music, sports, dancing, writing, or cooking. These low-pressure activities can be fun and help you learn new skills.
10. Spend Time with Pets: Pets can instantly elevate your mood. Play with a pet, ask a friend to bring theirs over, or consider pet-sitting.
11. Notice the Good Things: Focus on positive aspects of your life and be patient with yourself.
Remember, recognizing and addressing these challenges early can make a big difference in your well-being.
