How can college students be successful in their classes and support their lives outside of the classroom?
Written by Kaitlyn Gaub, Communications Intern
Read time: Approximately 5 minutes
Going back to school can be a significant transition for children and families. Adults going to college for the first time or returning after a break can also experience growing pains when going back to school.
Some college students are starting straight out of high school and may be living on their own for the first time. Other college students may be trying to balance a family, children, health issues, and jobs in addition to working towards a degree or certification.
You do not need to have experienced mental health issues in the past to experience them in college. It is a major life transition and can be difficult to adjust to. It can be hard to navigate staying on top of assignments, building a social life, making money, and taking care of your physical and mental wellbeing. However, there are methods you can use to support your goals, get connected in a new environment, and support your mental health.
Triaging tasks
Jennifer Poon PhD is an assistant professor of psychology at the University of Alaska Anchorage. She emphasized that keeping track of need-to-do tasks can help you triage tasks.
“I like the big rocks metaphor for this. If you have a jar and need to fit in big rocks, gravel or smaller rocks, and sand, you have to put the big rocks in first. Otherwise, all of the little things can fill the space before you get to what actually matters. For students, the big rocks might be getting enough sleep, eating regularly, taking care of your health (including making and keeping [primary care] and therapy appointments), important relationships, getting to class, and the academic or work responsibilities that genuinely matter most. Emails, tiny assignments, notifications, and other things can all feel urgent, but they aren’t necessarily equally important,” said Poon.
Amanda Nalewaja, LCSW is a child and family clinician at Alaska Behavioral Health. She emphasized building sustainable and healthy routines in college.
“Get into a good routine. It’s real tempting your first year in the dorms to just go wild with your sleep schedule and try to sign up for all the 8 a.m. classes, even though you’re not a morning person. Taking care of yourself early will set you up for success throughout the semester.” said Nalewaja.
Therapist tips for engaging with college life
- Meet professors and attend office hours
- Get involved in clubs, campus events, study groups, and other social activities
- Build sustainable and healthy routines
- Eat healthy, get enough sleep, move your body
- If you are nervous to attend campus events or clubs, bring a buddy, or do it scared!
- Take advantage of the new opportunities for growth and connection
Monitoring your mental health
A big part of supporting your mental health is checking in on how you are feeling. Have you been generally sadder than usual? Have you lost interest in things that used to be fun? Have you been sleeping significantly less or more than usual?
Noticing these changes can help you address your mental health concerns before they become larger issues. Reach out to a close friend, counselor, resident advisor, or trusted faculty member if you need someone to talk to.
If you are having thoughts of harming yourself, Poon suggests telling someone early, before it potentially becomes a crisis. She also recommended telling someone if you are experiencing symptoms of a possible eating disorder, such as intensely focusing on weight, food, body image, and exercise. Addressing these concerns and receiving treatment can prevent them from becoming crises.
“In a 2021–2022 survey of students across 133 college campuses, 44% of students reported symptoms of depression and 15% reported seriously considering suicide in the past year.” Mayo Clinic 2023
Poon and Nalewaja also recommended checking in with substance use. A lot of students start exploring alcohol, marijuana, and sometimes other substances, when they are in college. Making sure you are interacting safely with substances is important, which includes monitoring frequency of substance use.
Poon and Nalewaja mentioned that if you notice you consume substances particularly when you are sad, lonely, or stressed, you are consuming a large quantity or high frequency, to slow down, seek other outlets, or seek help.
Finding support
Most college campuses have resources to help students with mental health concerns.
Reaching out to resident advisor, your college’s student health center, and even campus disability support services can help you support your needs. Getting connected with campus clubs can also help you build your support network.
If you know someone who appears to be struggling, ask them kindly how they are doing. You can also refer them to campus resources.
Nalewaja mentioned that if you attend college outside of Alaska, your therapist in Alaska cannot provide therapy services outside of the state due to licensing. You can find mental health support in the area your college is located, and sometimes through the university. She said that if you return to Alaska during summer, winter, or spring break, you can continue to see your Alaskan therapist.
Resources
- Substance Use Disorder: Causes, Symptoms, Treatment & Help | SAMHSA
- Mental Health: Causes, Symptoms, Treatment & Help | SAMHSA
- What are Eating Disorders? | SAMHSA
If you are in crisis, call 988 from any phone in the United States to connect to local resources, or text HOME to 741-741 to connect with a counselor. If you are having a medical or mental health emergency, dial 911 or go to your local ER.
Information in this post and our website is provided for informational/educational purposes only, is not a substitute for professional healthcare, and does not establish any kind of patient-client relationship by your use of this site. In providing this content, including treatment resources, we are in no way representing or warranting that this information is appropriate or effective for your individual needs. If you are struggling with mental or physical health, please contact a qualified healthcare professional or reach out to the national mental health hotline at 988.
