“I’m so stressed.”, “Nothing ever goes my way”, “My life is hell!”, “I’ll never be good enough”, “I feel so lonely”. You’re not alone if you are in college, and your mind often gets flooded with negative thoughts. The transition from school to college turns life upside down for many students. From being sheltered by your parents and teachers to getting independent and navigating new challenges is a lot to handle.
You may face academic pressure from learning new subjects, meeting assignment deadlines, securing good grades, participating in extracurriculars, balancing competitive exams, and dealing with parental expectations. New friendships, romantic relationships, and peer pressure can contribute to stress, too. On top of that, let’s not forget distractions like social media, video games, and parties.
Do you know what can happen if you are constantly stressed out? Burnout, anxiety, depression, addictions—in short, your mental health will go down the drain, and you will feel utterly directionless in life. Is there a way to stop this and be happy? Of course! We bring you not one but seven ways to enjoy good mental well-being throughout college and beyond. So, without further ado, let’s get straight to it.
Get up and get moving
You must be aware of the phrase, “Sitting is the new smoking.” A sedentary lifestyle can be dangerous for your physical and mental health in the long run. If you give it some thought, you will realise you spend most of your college life sitting. That’s why there has been a rise in chronic conditions like diabetes, hypertension, high cholesterol, heart disease, anxiety, and depression among youngsters.
Research has found that consciously moving your body can keep you physically fit and mentally happy. Even a few minutes of routine physical activity can keep your weight in check, improve blood circulation, strengthen your body, and boost your energy. Most importantly, movement releases feel-good chemicals that can improve mood, reduce stress, and make you less anxious.
Now, you may argue, “Where is the time to exercise?” Well, no one is asking you to spend hours in the gym. Here are simple ways you can incorporate movement into your daily routine and still get positive benefits:
- Start your day with 10-15 minutes of Yoga (there are plenty of follow-along yoga videos online)
- Take the stairs instead of the elevator
- Stand and walk while doing seated activities such as reading, learning answers, texting, talking on the phone
- Get up and move for 5-10 minutes every hour
- Practice desk stretches
- Join your college gym or participate in sports activities
Focus on what you put on your plate
As a college student, you may struggle with maintaining good food habits. Your packed schedule may contribute to erratic meal times and unhealthy snacking. Plus, outings with friends often involve indulging in fast food and desserts. Lack of proper nutrition can result in weight loss or gain, low energy levels, poor sleep quality, and cognitive decline, which can ultimately impact your mental health.
It would help if you focused on what you put on your plate. A balanced diet with good sources of carbohydrates, protein, fibre, healthy fats, vitamins, and minerals can go a long way in enjoying lasting well-being. Opt for whole grains, legumes, beans, sprouts, fresh fruits and vegetables, milk, paneer, curd, ghee, nuts, seeds, and dark chocolate. Limit your intake of oily, fatty, salty, sugary, and processed foods.
Get good sleep
Lack of sleep is also linked with poor mental health. Without a good night’s sleep, you will feel fatigued during the day, have difficulty focusing, and even experience feelings of sadness, irritability, and anger. Over time, it can cause a severe decline in mental health. If studies keep you up, you must work on your time management skills to sleep on time. If worry or stress is causing insomnia, you need to build a healthier sleep routine: journal your thoughts, take a warm shower, switch off electronics, perform light stretches, take deep breaths, avoid caffeine in the evening, and make your bed. If nothing helps, don’t be afraid to seek professional help.
Practice meditation every day
Meditation is an age-old technique that, if practised daily, can restore inner peace and bring deep relaxation within us. The effects of meditation are vast: it brings clarity to the mind, promotes positivity, increases energy levels, and, most importantly, improves mental health.
If you think you need to wait until retirement, renounce the world, or go to the Himalayas to meditate, you’re wrong! The truth is anyone can meditate from anywhere. Coming to the question, how can you meditate? Here are five simple ways:
- Do Yoga asanas with a focus on breath
- Spend time in nature, listen to calming music, or engage in other helpful sensory pleasures
- Perform deep breathing exercises
- Close your eyes, let go, and sit still for 10-20 minutes (you can also follow guided meditations online)
- Practice Yoga Nidra meditation before sleeping
Maintain a journal
Journaling is a powerful and healthy tool that helps you explore “Who am I?”. Whether you are stressed about an upcoming exam, feeling anxious about your career, experiencing loneliness in college, or coping with a breakup, writing everything down instead of bottling it up can help immensely. Recording your thoughts, feelings, experiences, and reflections can bring relief and clarity to your mind. On your journey to self-discovery, you can find solutions to ongoing challenges, cope with stress, understand negative patterns, recognise triggers, and identify self-improvement goals. How can you start journaling? Here’s a step-by-step guide:
Get a notebook/ app, decide a specific time, and choose a safe space to journal daily.
Express yourself freely in your diary. If you need a starting point, use journal prompts available online.
Reflect on your personal growth occasionally and form new goals for yourself.
Connect with people
Harvard’s 85-year research on human happiness revealed that positive social connections are the secret to long-lasting well-being. Surrounding ourselves with optimistic, caring, and trustworthy family and friends enhances physical and mental health. We feel valued and confident when we have a support system to rely on in challenging times.
You can form and maintain meaningful relationships in many ways:
- Make time for your family and friends.
- Stay connected with people who live away from you through messaging and calls.
- Join a college community to engage in activities you enjoy with like-minded people, such as an art or nature club.
- Volunteer for a good cause.
At the same time, be careful not to get stuck in social groups that will hamper your personal growth and negatively impact your mental health. It includes:
- Groups that pressure you to engage in unhealthy habits like smoking, excessive drinking, or partying
- Toxic people focused on manipulation, negativity, jealousy, gossip, and emotional abuse
- Social circles that engage in constant comparison undermine your success and don’t support your ambitions
Seek professional help
Feeling stressed, worried, or sad once in a while is normal. Everyone goes through low days in college. However, if it becomes a struggle to get through everyday life, do not hesitate to seek help from a mental health professional. A few signs of declining mental health in students include excessive worrying, anger or crying outbursts, prolonged sadness, social isolation, changes in sleep and appetite, low energy, difficulty concentrating, changes in college performance, and suicidal or self-harm thoughts.
S K Somaiya Vinay Mandir Junior College (SKSVM) has a dedicated counselling cell to help the student community grapple with emotional, behavioural, or mental health challenges. Students can reach out to any of the certified counsellors in person during college hours or via email. The experts ensure a non-judgmental and confidential approach during the counselling sessions, ensuring students feel comfortable discussing their concerns. They offer tailored advice to everyone, depending on their unique situations. SKSVM is committed to helping students learn healthy coping strategies, navigate effective solutions, and enjoy lasting well-being.
Takeaway
Here’s a quick recap of the seven-step strategy to help you sail through college life: exercise, diet, sleep, meditation, journaling, community, and counselling. Remember not to attempt to make all these life changes at once. Focus on one goal at a time, commit to doing it every day, and once you achieve it, introduce the next goal. This way, you will maintain motivation and achieve your well-being targets more effectively.
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