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Tips for Dealing with Depression in College
2021-11-23T22:58:40Z
Medically reviewed on by
Regional Medical Director Greater St. Louis
Tips for Dealing with Depression In College
College can be an exciting time of independence and change. But for some young people, these new experiences may seem daunting, which can trigger anxiety or depression. This problem is compounded now that students have returned to campus in the wake of the COVID-19 pandemic, which presents new challenges and uncertainty. School depression is on the rise for America’s college students in 2021.
A recent Harvard poll found that 51% of young adults said they were depressed or hopeless in the weeks leading up to the survey. And in a survey from the Centers for Disease Control and Prevention, more than 25% of participants ages 18 to 24 said they had contemplated suicide within the past month.
Mental health is a major issue at U.S. colleges and universities—and it won’t be going away anytime soon. Today’s high schoolers—tomorrow’s college students—are also grappling with their mental health. According to the new State of Mental Health in America report commissioned by the nonprofit Mental Health in America, one in seven U.S. children ages 12 to 17 had at least one major depressive episode in the last year.
It’s more vital than ever to help older teenagers and young adults take care of their mental health. College students face many high-pressure demands that cause stress. Getting good grades or a job after graduation, social stress, financial burdens, and homesickness can all take a toll.
Students may also experience depression due to factors not associated solely with school, such as substance abuse or low self esteem triggered by social media.
Parents should also know these warning signs so that they can check in on their children whether they live at home or on campus. The symptoms include:
- A drop in grades or unexplained absences at classes, especially for formerly good students.
- Withdrawal from social events or activities they used to enjoy.
- Fatigue (difficulty getting out of bed in the morning or keeping up with school and work).
- Lack of motivation in school.
- Physical symptoms such as headaches or stomach problems.
- Inability to concentrate on coursework.
- Insomnia or other sleep issues.
- Changes in appetite and weight.
- Talk of feeling guilty, sad, or hopeless.
- Suicidal ideation.
Tips for Coping with School Depression
College is an ideal time to learn self-care strategies for coping with depression symptoms. These are valuable skills that will serve students well through all their adult lives.
- Establish a routine that isn’t overscheduled but allows time for classes and coursework, a job, exercise, or time outdoors and a hobby or sport.
- Plan healthy meals. Dorm life can seem like an endless stretch of midnight pizza runs and instant ramen between classes. College students should try to make smart choices at the dorm cafeteria and limit late-night snacking.
- Exercise every day. Physical activity can re-energize and boost mood, which helps fight fatigue and a lack of motivation.
- Minimize alcohol consumption. Liquor is a mainstay at most college parties, and it’s tempting to hang out with friends at off-campus bars. However, alcohol can intensify depression symptoms.
- Develop coping tools. Deep breathing, self-soothing items, or meditation can help students pause and settle themselves. Also, some campuses have a safe space where students can go and talk to counselors or trained peers.
- Try to get seven to nine hours of sleep most nights. Late-night studying (and partying) keep students from getting restorative rest that can mitigate depression symptoms such as fatigue, restlessness, or lack of mental focus.
- Bring in professional help. If you’re struggling, talk to a therapist or a psychiatrist. Or, you could even start with your primary care provider. They can direct you to some options for medication and/or therapy for your depression.
- Consider TMS. If medications or talk therapy aren’t working for depression, then transcranial magnetic stimulation (TMS) might be a good option. This effective, non-invasive treatment easily adapts to a college student’s busy schedule. Sessions only take 18 to 40 minutes so that they can be completed between classes, and TMS is non-sedating, allowing students to drive themselves to and from treatment. Plus, TMS doesn’t have medication-related side effects such as weight gain or fatigue.
If you’re a college student, or the parent of one, talk to us to learn more about how TMS works. Call us today to schedule a free consultation.
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Schedule A Free Consultation To get started with nasal esketamine, schedule your free consultation today.
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