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Managing Mental Health in College
Daniel Hageman
Between balancing a course load, social circles, family obligations, and a job, many college students have trouble prioritizing their mental health despite an estimated 39 percent of them experiencing a significant mental health issue during college. If y
Between balancing a course load, social circles, family obligations, and a job, many college students have trouble prioritizing their mental health despite an estimated 39 percent of them experiencing a significant mental health issue during college. If you’re feeling overwhelmed with trying to make the most of your college experience while managing your stress levels, here are a few ways you can incorporate mental wellness into your daily routine:
In a culture where we all want to maximize our days, it can feel like every single thing we do “has to be” oriented towards a specific goal or otherwise it's a waste of time. Even though productivity is important, it's just as critical to carve some time out for yourself where you can do something that you enjoy for the sake of enjoying it, rather than a side hustle or a means to self-improvement. Giving yourself time to decompress will allow you to maximize your productivity once it's time to get back to work, and engaging in creative tasks has been shown to lead to benefits in physical and mental health.
Stress relief looks different for everyone and college is a great time to find out what works well for you. It’s a good idea to try out a few different stress relief techniques and find practices that you can rotate depending on how much time you have. If you’re in the middle of studying for finals you might not have the time for a long gym session, but you can do a five-minute breathing exercise to help clear your mind. Look for stress relievers that aren't dependent on location or spending any money, such as going for a walk, meditating, or journaling so that you can use them anytime and anywhere.
With so much to do, it’s easy to forget about the small things that will keep your body healthy. When it comes to getting eight hours of sleep, eating three meals a day, or making sure you’re exercising daily, these simple tasks are often the first to become neglected when other responsibilities arise. But staying properly fueled and in good shape will help manage your stress and keep your mind and body working together to tackle everything you need done.
Whether it’s your friends, a club, or your counselor, find people who are interested in your well-being and want to see you do well. The friends you go to parties with are lots of fun, but they should also genuinely care about helping you to become the best version of yourself. Have people in your corner that are there with you when you’re struggling and can help you keep a sense of perspective in reaching your goals. If you feel like the friends you have now aren't the best ones for you, that's okay! Make a list of your goals and think about where people with those same goals like to spend time. If you want to get fit, join a sports club. If you want to focus on making the Dean's List, start a study group with your classmates.
Some people swear by physical planners, others like to keep their due dates digital. Once you find what works for you, an organization system will give you the freedom to not stress about remembering last-minute assignments. And as fans of Marie Kondo can attest, getting and staying organized can help you feel like you have more breathing room to focus on what's most important. To incorporate creativity into your organizing, try your hand at bullet journaling so that you can add drawings, self-care goals, and future plans.
It’s easy to place the blame on ourselves when we feel overwhelmed. Maybe if we just try harder or sacrifice more of our time, we will be able to get everything we want to be done and stop feeling so anxious or overworked. But if you are doing all you can and you're still feeling like you're having trouble keeping up, then it’s time to talk to someone about it. Virtually every university has mental health counseling services, usually available at no cost to students. If you aren't sure where to start, you can also talk to your Resident Advisor (RA), a trusted teacher, or a coach. There are many services available to help you, whether it's talking with a counselor or being assigned a peer mentor to check in with you.
The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.
Always consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition.
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You may feel isolated and alone when you have clinical depression, and depression also affects your relationships with family and friends. While the primary focus of your treatment is to improve your mental health, it’s also essential to understand your loved ones may experience their own issues as they try to support you. An understanding of how depression affects relationships can help everyone maintain healthy connections and navigate problems. Here are some of the ways depression may affect the people in your support network.
We’ve all heard the common health-related misconceptions or myths-- chocolate causes acne, carrots will improve your night vision, and cracking your knuckles gives you arthritis. Subscribing to these particular myths is relatively harmless, but other health-related misconceptions can have far more serious consequences. This is the case for depression—the myths surrounding it can prevent people from getting the help they need. This is the case for depression—the myths surrounding it can prevent people from getting the help they need. Because untreated depression can have a serious physical and psychological impact, it’s imperative to have the right information in order to make the best decisions for yourself and for your health. Here are 5 common misconceptions about depression, and the facts behind them:
Starting any medical treatment for the first time can leave you with questions, especially if you’re looking forward to the benefits it may bring. It’s no different when you’re preparing for your nasal esketamine treatment. Your previous mental health treatments may have consisted solely of taking antidepressants at home or visiting a therapist’s office for cognitive behavioral therapy (CBT), so nasal esketamine is probably a new treatment experience for you. If you're wondering what it's like to start nasal esketamine and get ready for your first session, keep reading. Getting Started with the Nasal Esketamine Treatment As with any new treatment, you’ll first talk to your primary care provider or psychiatrist about whether nasal esketamine is a good fit for you. Alternatively, you can schedule your esketamine nasal spray consultation with a treatment center (such as Greenbrook) that has certification by the FDA’s Risk Evaluation and Mitigation Strategy (REMS). At Greenbrook's REMS-certified nasal esketamine treatment centers, our Greenbrook-affiliated psychiatrists and psychiatric nurse practitioners will review your medical history and also conduct our own assessment to help determine whether nasal esketamine treatment is right for you. Certain conditions, including blood vessel disease and a history of psychosis, may make treatment a risk for you. Make sure you discuss all previous and present conditions with your doctor or nasal esketamine provider before beginning treatment. If the medication is deemed a good fit, you’ll receive your prescription from the Greenbrook-affiliated provider. Your Greenbrook Care Team will put together a personalized care plan for the weeks and months to follow. Keep in mind that you will need to take a standard (oral) antidepressant along with your nasal esketamine treatment. There are two important regulations to note when it comes to preparing for treatment: Each treatment is followed by a mandatory two-hour observation period. This means you will need to plan to stay at the center for at least two hours following your self-administration of the esketamine nasal spray. You cannot drive during the rest of the day after treatment and must arrange for transportation. These regulations are mandatory. It may be helpful to sit down and plan out several weeks’ worth of transportation once you know your treatment schedule. In addition, if you’re wondering what to bring for the treatment, we recommend entertainment such as an audiobook or playlist of favorite songs and a pair of headphones. You may want them during the two-hour observation period. What to Expect During Nasal Esketamine Treatment On the day of treatment, you’ll need to stop eating any food two hours before your appointment and stop drinking all fluids 30 minutes before you come in. Your Greenbrook Care Team will confirm that you are prepared for the two-hour observation period and that you have a ride home. You’ll get the opportunity to practice using a “trainer sprayer” that mimics the real nasal esketamine sprayer but does not release any medication. The Care Team will encourage you to use the restroom and set up your preferred environment in your private treatment bay or room. Some patients like reduced lighting, for example, while others don’t request light adjustments. You’ll complete a depression scale before each treatment session. Your Greenbrook provider will confirm that the dose kit is yours, show you how to administer it, and then hand it to you. Each sprayer contained 28mg of Spravato esketamine nasal spray. Patients usually start with two sprayers (56mg) and soon increase to 84mg (three sprayers) per treatment. But, your dosage maybe vary. Should you be left with a metallic taste by the spray, the Care Team will offer suckers to help make the flavor dissipate. After your dose, you’ll be encouraged to lie back in your comfortable recliner. While most patients enjoy a quiet setting, Greenbrook is prepared to accommodate patients with a more animated reaction to the medication. You may feel sleepy, dizzy, mildly dissociated, and/or nauseated during treatment. Greenbrook's Care Team is readily available if you need assistance. How to Prepare for after your Nasal Esketamine Treatment Most side effects begin to wane in the second hour of observation, but if you’re wondering, “Is it safe to drive immediately after nasal esketamine treatment?” the answer is a resounding no. In addition to the mandatory ride home, you will need to block off time to rest and let side effects fully dissipate. This extended rest period is especially important in the first weeks of treatment when you’ll have treatment twice a week. Do not drive or operate machinery of any kind until the day after treatment. Just take it easy, relax, and take care of yourself. If you’re unsure what activities you can do or should avoid during this time, talk to your Care Team for more information. While side effects tend to dissipate completely after a good night’s sleep, many nasal esketamine patients begin feeling relief from depression symptoms within hours of their treatment. Other Tips in Preparing for Your Nasal Esketamine Treatment At Greenbrook, we make every effort to schedule your treatment in the afternoons or whenever it is most convenient for you. We encourage you to see each treatment session as an opportunity to relax and take care of your mental health. If you have any questions or concerns, talk to your doctor or the Greenbrook Care Team. At Greenbrook, we’ll help you feel at ease when preparing for each treatment session. Schedule A Free Consultation To get started with nasal esketamine, schedule your free consultation today.
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