College is an exciting yet often overwhelming time in life. Everything from academic pressure to navigating new social circles can cause students to struggle. Being a college student takes its toll, and the mental health crisis among college students is more urgent than ever.
Multiple studies have revealed that anxiety, depression, and suicidal thoughts are at unprecedented levels. One survey of nearly 100,000 students from over 100 U.S. college campuses found that 36% of students experienced anxiety, 41% showed symptoms of depression, 14% contemplated suicide, and 29% engaged in non-suicidal self-injury.
These statistics underscore the critical need for proactive mental health care during these formative years. Prioritizing mental well-being is essential for a meaningful and fulfilling college experience.
Keep reading to learn practical, easy-to-implement mental health tips for students in college. Knowing how to balance daily life and manage your stress levels effectively will help you thrive, both academically and personally.
1. Prioritize Self-Care
Especially in the beginning, college is a whirlwind of schedules, meeting new people, balancing new homework and class loads, and so much more. If you’re feeling overwhelmed, you’re not alone. That’s why prioritizing self-care for college students is so critical. Neglecting your needs will lead to burnout and can have a negative impact on your social and academic success.
Some practical self-care tips for college students include:
- Taking short breaks between study sessions
- Setting aside time every week to do things you enjoy
- Practicing deep breathing when you feel anxious
- Creating and maintaining a healthy sleep routine
- Working out as much as you can, even if it just means walking around campus
2. Stay Connected with Friends and Family
College is a fresh start, where many students look forward to new friendships and experiences. As exciting as these new beginnings can be, leaning on old support systems can offer more stability. It can provide security when you need it most, reminding you that you’re not alone in this journey.
“The transition to college may be a lonely experience for many students. It is crucial to have a support system of friends and family that will help you adjust to the college environment.”
– Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW
Ways to stay connected with family and friends while in college:
- Plan weekly calls with your parents or other family
- Send texts or call old high school friends once a week
- Reach out when you feel isolated or lonely in college
- Make time to reconnect with old friends when you’re home on holidays
3. Manage Stress with Time Management
Time management is something many college students struggle with in the beginning — but it’s a lifelong skill that’s great for reducing stress and avoiding exhaustion. It might be challenging to balance everything on your plate — from classes and assignments to extracurriculars and social activities — especially when mom and dad aren’t there to help you manage things anymore. It can be overwhelming if you don’t have a solid plan.
Ways to manage your time in college:
- Break tasks down into manageable steps
- Create a schedule each week, with time blocks if needed
- Use what works for you — a planner, calendar app, or even sticky notes can help you keep track of deadlines and prioritize important tasks
- Learn when to focus on academics and when it’s OK to unwind with friends
4. Seek Help When Needed
Recognizing when you need support and knowing how to ask for help is not a sign of weakness but a testament to your strength and resilience. College can be stressful, so if you’re struggling, it’s OK to seek out resources on how to improve your mental health. College students should be proactive in seeking mental health support when the demands of a school environment become overwhelming.
On-campus resources
Many universities offer free or low-cost short-term counseling sessions to students. While these sessions are often meant for immediate support, most university counseling centers are well-connected with community mental health resources and can offer referrals to longer-term care options, including online therapy platforms like Talkspace.
Be sure to visit your campus counseling center to see what’s available—you might find everything from group therapy to stress management workshops.
Online therapy
Online therapy is a flexible, convenient, and confidential way to access mental health services. Talkspace is an easy way to virtually connect with licensed professionals at a place and time that works for you, perfect for busy college schedules.
National resources
- The National Alliance on Mental Illness (NAMI): NAMI offers a variety of mental health resources and support specifically for young adults. Their “NAMI on Campus” initiative provides mental health toolkits and strategies for college students to advocate for mental wellness on campus.
- Active Minds: This nonprofit focuses on mental health advocacy for young adults, offering resources and peer-driven programs to reduce stigma on campuses nationwide.
- The Jed Foundation (JED): JED helps college students by strengthening mental health programs on campuses and providing resources for emotional well-being. Their mental health resource center for students includes everything from managing stress to accessing crisis hotlines.
- Crisis Text Line: Available 24/7, students can text “HELLO” to 741741 to connect with a trained crisis counselor. It’s a confidential and free service ideal for anyone needing immediate mental health support.
5. Maintain a Healthy Lifestyle
Focusing on your physical health can positively impact your mental well-being in college. As a busy student, it’s easy to overlook things like nutrition, exercise, and sleep. Maintaining a healthy lifestyle is crucial for managing stress and staying mentally sharp, though.
You can maintain a healthy lifestyle by:
- Eating balanced meals of fruits, vegetables, and lean proteins
- Getting physical activity — through sports, the gym, workouts, or even a casual walk
- Trying to get 7 – 9 hours of sleep every night
- Staying hydrated
- Keeping healthy snacks that are easy to grab in your dorm or apartment
6. Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques are proven to effectively reduce anxiety and depression. For college students, practicing mindfulness can be especially beneficial. It can calm your mind and help you manage stress so you can focus during high-pressure times like midterms, projects, and finals. These practices are also helpful for students dealing with social anxiety in college, as they can provide tools to navigate social settings and reduce feelings of overwhelm.
Mindfulness exercises for college students:
- Meditation
- Deep breathing
- Yoga
- Gratitude
- Saying affirmations every day
7. Balance School Work and Play
Balance is key while in school. It’s easy to get caught up with academic pressure, so striking that perfect balance between school and socializing can take some time, but it’s vital for your mental well-being.
To find balance in college:
- Set boundaries for leisure time
- Don’t feel guilty when you enjoy yourself (as long as you’re getting your work done)
- Engage in social activities you enjoy
- Join a club on campus
- Play a club sport
- Go to movies or out to eat with friends
8. Build a Positive Mindset
Don’t underestimate the power of positive thinking, especially during the college years. Navigating the ups and downs of college life can be confusing and mentally exhausting. Shifting your perspective to focus on the positive and the things you can control helps you embrace the challenges.
To build a positive mindset in college, consider:
- Practicing self-compassion
- Celebrating your achievements, even if they’re small
- Finding a therapist if you are struggling to find a positive outlook
9. Limit Social Media Use
Social media is great for many things, like staying connected with family and friends back home. Excessive use can harm your mental health, though. Research found that students with higher rates of social media addiction have a higher risk of mental health issues.
“Although social media can enhance communication and networking for college students, it can also worsen feelings of low self-esteem, loneliness, and depression. Limiting social media use is necessary to better cope with the stress of being a college student.”
– Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW
Some ways you can limit social media usage in college include:
- Monitoring your screen time
- Setting limits on how much social media you engage with every day
- Unfollowing accounts or profiles that affect your mood
- Taking breaks during study sessions or finals
10. Engage in Extracurricular Activities
College is a time to explore and grow. Join extracurricular activities, find new interests, and make new friends. Staying busy will add structure to days that are vastly different from the high school schedule you’re used to.
Look for activities that align with your passions or values. If you enjoy something, find a way to fit it into your schedule.
Extracurricular activities in college:
- Volunteering
- Club sports
- Religious clubs
- Academic clubs
- Social clubs
- Campus events
Embrace Wellness for a Successful College Journey
During college, prioritizing mental health is about more than just surviving. It can be crucial in thriving academically, socially, and professionally. College prepares you for the next step in life. If your mental health is suffering, it can be challenging to transition into a new phase as an adult who’s ready to take on the world. Integrating effective self-care tips for college students into your routine will help you foster a healthier, more balanced lifestyle and ensure success in your studies and well-being.
If you’ve been using mental health tips like the ones shared here but feel like you still need more help, Talkspace offers one-on-one expert therapy guidance tailored to your needs.
Take control of your mental wellness journey in college. You don’t have to navigate this time on your own. Resources like Talkspace are dedicated to helping you succeed in college and beyond. Learn more about online therapy from Talkspace by reaching out today.
