How to Maintain Mental Health

University and college come with a whole host of new, exciting experiences. On the flip side of this however, are possible mental health challenges throughout your experience.

With the pressures of academic performance, meeting new people and juggling financial strain, it is very common to experience a decline in your mental health as a student. In this article, we detail some of the ways you can improve your mental health If you find yourself struggling as a student.

What causes poor student mental health?

Standards of mental health amongst younger people who are of student age in the UK is reportedly lower than that of adults.

The Office for National Statistics reported that 26% of people between the age of 16-29 experienced moderate to severe depressive symptoms. While there are many contributing factors, many students must deal with totally new situations that can create or worsen mental health concerns.

Exam and deadlines

Arguably the biggest cause of stress in university and college is the pressure that comes from exams and deadlines. Of course, some stress is needed to meet deadlines or prepare for exams. This is positive stress, also known as ‘eustress’ which keeps students motivated and engaged enough to perform well and achieve their academic goals.

However, when this stress becomes overwhelming and crosses into negative stress, it can cause depression, anxiety and cause academic performance to drop off. The more exams and deadlines build, the more stress builds which only worsens the effects it can have on a student’s mental health.

Fitting in

Before starting university or college, many students worry about fitting in and making new friends. In fact, just under half of students preparing for freshers week worry about ‘fitting in’. It can be scary to move from your home comforts with all your long-time friends and meeting new people. This alone can cause immense stress and anxiety before even arriving at college or university.

Living away from home

On paper, it can seem exciting to live away from home and gain a sense of independence. In reality, it can be incredibly daunting. Previously it was found that between 20-25% of students didn’t feel confident moving away from home. In fact, 31% of 18-year old students plan to remain at home during their university course. The reason more students want to stay at home is because they are now away from home comforts. This includes their oldest friends, not to mention being entirely responsible for their own finances, cleaning and cooking.

Financial stress

The financial worries of students have been highly publicised, but with the ongoing Cost-of-Living Crisis, it is especially concerning to students and their wellbeing. It has been found that 76% of students worry about making ends meet, with 3 in 5 students skipping meals to save money and 41% have considered dropping out due to financial concerns.

Social media and doomscrolling

Most young people have a mobile phone, easy access to the internet and social media accounts. While this is not inherently negative, too much exposure to these platforms can be detrimental to a young person’s mental health.

How does poor mental health impact students?

With all the moving parts and stresses of student life, mental health can quickly decline and impact all other aspects of life. Poor mental health can often lead to lower engagement, which means lower attendance rates, concentration and decreased academic performance. It is for this very reason that institutions have now begun tracking attendance, involvement and scores to assess engagement as it can be a key indicator for poor mental health.

That is only on an academic level, however. Declining mental wellbeing can also be hugely impactful on a student’s social life and their finances. Whether it is becoming social withdrawn due to anxiety and anxiety, or spending more on unhealthy comforts such as alcohol or takeaways, poor standards of mental health can be detrimental to each aspect of student life.

5 ways to boost student mental health

Not everything is doom and gloom. Being a student is a time of excitement and opportunity. If you are struggling with your mental health, just know that you are not alone. Here are some useful ways to promote positive mental wellbeing.

1. Stay connected with others

While it can be overwhelming and nerve wracking to meet new people, staying connected with those closest to you can help ease this process along. This is not to say you should be reliant on these people and make yourself more homesick, but knowing you have this support network in place can give you the confidence to be yourself and meet new people.

Staying connected with friends and family might involve regularly scheduled calls that you can look forward to, or dropping a quick message here and there. Having this time to connect with those closest to you gives you a supportive space to air any concerns, find solutions and overcome any challenges you may be facing.

2. Take advantage of the opportunities available to you

Higher education brings a host of new and exciting opportunities to students. Whether it’s the chance to learn new skills, connect with likeminded people or even exploring a new environment, the opportunities are endless.

It presets the opportunity of a lifetime with chance to study and live abroad, meet lifelong friends and study your passion or future career. Regularly checking in on what your institution, student union or societies are offering and see what opportunities appeal to you and take your chance to explore them.

3. Break tasks up into smaller, achievable ones

Looking over tasks in their full scope can make them seem particularly overwhelming. This is especially true in the case of an academic task or project. For example, when looking over an entire course module, it can quickly flare up feelings of stress and anxiety.

The same can go for housework, budgeting, socialising, etc. But, when you look at each task and then begin to break them down, they become far more manageable. Doing this can relieve an incredible amount of stress and be a far more efficient way of addressing tasks.

4. Practice self-care

The term self-care is often one that is misconstrued as a term of luxury and selfishness. In reality, it is a case of looking after yourself and making sure you are at your best and healthiest. It isn’t just putting on a facemask then sitting down with popcorn and some lit candles to watch a film.

It is maintaining a balanced and healthy diet, regularly exercising, socialising, being mindful and meditating and relieving stress. Ensuring you practice healthy self-care habits can boost your overall wellbeing, making you more prepared for the trials and tribulations of student life.

5. Seek support if needed

In certain instances when you are struggling with your mental health, you may require expert support. When poor mental health becomes particularly concerning or a risk, you can seek mental health support from your establishment’s counselling team or a Student Assistance Programme if you have access to one.

Maintaining positive mental health as a student

Whilst improving your mental health is hugely important, once this has been achieved and you feel your mental health is in a good place, efforts need to be made to maintain it. Whilst progress isn’t linear and setbacks can happen; there are several methods that can be utilised to promote and maintain positive mental health.

Healthy sleeping patterns

It may seem simple, but maintaining healthy sleeping patterns and getting eight hours of sleep a night can be massively beneficial to your mental health. If you are dealing with sleeping problems, it can lead to exhaustion and irritability, leading to worsened symptoms of stress, burnout, anxiety, isolation and depression. When your sleep is regulated and you are getting a healthy amount each night, you have more energy to do things that benefit your mental health.

Time management

Keeping your priorities in order can be beneficial to your mental health. Having scheduled times for academic work and study, socialising, physical exercise, self-care and free time are essential to catering to all your wellbeing needs. Building out a schedule and practicing time management effectively to complete tasks in a timely manner will alleviate a lot of stress that can cause declines in your mental health.

Socialise regularly

Humans are inherently social creatures. Without regular social connection, our wellbeing can quickly spiral. This isn’t to imply that you should never make time to be alone as that can provide your mind a rest and prevent burnout, but regularly meeting with friends, speaking with family and those closest to you can relieve a lot of stress. Socialising with those closest to you when struggling also provides a confidential space to discuss issues and find trusted support.

Learn new skills

Keeping your mind active by pursuing hobbies and learning new skills helps you to remain mindful. It can be something like learning a new instrument, a physical activity, journalling your thoughts and improving your writing skills. Whatever it is, remaining active and having a passion can be extremely beneficial to a person’s mental wellbeing.

How a Student Assistance Programme (SAP) can support your mental health

If you are struggling with your mental health and need expert support, using HA | Wisdom Wellbeing’s Student Assistance Programme (SAP) gives you 24/7 access to our counselling helpline, 365-days a year. Using solution-based therapy, our team can support you to overcome mental health challenges you may be facing.  

You also have exclusive access to the Wisdom app. Loaded with wellbeing resources such as articles and podcasts, you can better understand challenges your mental health and what may be affecting it. As well as this, you can access healthy recipes, exercise routine and breathing techniques to work on your overall wellbeing and track your progress with the built-in daily mood tracker. 

Conclusion

Maintaining your mental health as a student can be particularly tricky with all the pressures you are experiencing alongside all the dramatic changes, but it is essential to success. There is no shame in struggling with your mental health. Taking the steps to address poor mental health often requires support. Whether it be from friends, family, tutors or counsellors.