Taking Care of Your Mental Health in a University Setting

Authored By: Hannah Kim, November 23rd 2022

Mental health is a crucial aspect of overall well-being, especially in the university setting where students are often juggling school, extracurriculars, work, and their personal life all at once. Mental health is often referred to as, "invisible disabilities," for their absence of physical or visible deformation. The most common mental health conditions in North America include depression, bipolar disorder, schizophrenia, anxiety, and post-traumatic stress disorder. Sometimes the weight of responsibilities and the academic workload can be overwhelming, especially during high-stress times like midterm and final exam season. You may find yourself caught up in a whirlwind of never-ending deadlines for assignments, labs, and papers as these deadlines take precedence over self-care. However, developing strategies that promote taking care of your internal state is what can help you build both academic and cognitive resilience. In a post-secondary setting, achieving this balance between academic performance and still finding time to take care of yourself is a pursuit that never ends as you constantly discover what works for you and what doesn’t. Below are some strategies for taking care of your mental health in a post-secondary setting.

1. Learn How to Prevent Burnout

Every post-secondary student has experienced burnout at one point in their studies. This may come in the form of a total cognitive crash, but your “get-back” will be stronger (no worries)! Burnout is a state of chronic stress and exhaustion that can manifest in a variety of ways, often contributing to negative outcomes for your mental health, such as feelings of isolation, depression, and cynicism. One of the most important strategies in preventing burnout from occurring is recognizing its’ signs and symptoms:

• Constantly feeling cognitively and/or physically exhausted, even with sleep;

• Lack of motivation, feelings of apathy (i.e., skipping classes);

• A drop in academic performance and/or productivity;

• Feelings of depression or anxiety;

• Higher frequency of physical illness or stress-related pain and tension such as headaches, and back and neck pain; and

• Excessive- or under-sleeping/eating.

The above are some of the many signs and symptoms that can manifest as a result of burnout. Realizing that you have burnout is the first step in taking measures to address and prevent it in a way that is conducive to your mental health and well-being. Since each student has their own unique needs and circumstances, experimenting and finding coping methods that work for you can help in preventing burnout. It is also important to note that establishing successful study strategies and habits go a long way in managing academic burnout. The less you procrastinate and the more you get things done, the less overwhelming your workload is and the less burnout you feel. In managing burnout, learning to say, “No” is just as important! With so many academic, professional, and social commitments it’s easy to overcommit yourself, so learning to say, "No" and putting your mental health first is one of the most important tools to have as a young woman scholar!

2. Stay “Sane” by doing something Non-academics Related!

The post-secondary academic workload is on a different level than high school and your studies will take up the majority of your time as a student. This is only normal, as being a student IS your full-time job. Your priority should be to develop a daily, 8-hour study routine. However, this makes it all the more important to give yourself breaks and the opportunity to do things you genuinely enjoy outside of university! Whether it is a hobby that serves as a creative outlet, volunteering for a cause you are passionate about, or working-out/playing a sport, everyone needs *at least* one activity that counts as self-care. Since I started university, I joined a recreational running club that meets once a week that gives me a much-welcomed break from sitting in lectures all day. This activity provides balance in my life and gives me an identity outside of academics.

3. Your Campus is there to Support You!

If you are struggling, always remember that your campus has a variety of mental health supports and services to help you—you are not alone. In most universities, there are free counseling services available to those who need it. In my campus, at the University of Calgary, we have a Student Wellness Center that provides free counselling services, events and seminars on meditation/mindfulness, as well as a 24/7 line for texting support if facing a challenge and/or crisis. In the midst of a large campus, it often feels like these supports seem distant and inaccessible, but that is not the case. Every post-secondary institution has their own unique approaches to support student mental health and I highly encourage everyone to explore these resources. Always remember that support is available, but only if you reach out for it!

4. Never Underestimate the Power of SLEEP

One of the myths about post-secondary is that you have to sacrifice either sleep or good grades and cannot have both. This myth is harmful in perpetuating ideas that you can only excel academically by sacrificing your physical and mental health—this should never be the case! As such, all-nighters do not represent healthy sleep habits. In fact, there is a plethora of research illustrating the positive impact of sleep on our mental health and well-being. It is a reality that many post-secondary students are chronically sleep deprived; that is, they don’t meet the 7-9 hours recommendation for sleep for young adults. Other extracurricular, academic, personal, and social demands can easily push sleep aside so it becomes a lesser priority. However, sleep is our body’s way of restoring and repairing ourselves to get ready for a new day, and ensuring a refreshed mind by the morning time. When this crucial window of time to rest and recovery is taken away, negative outcomes on mental health can result such as: increased irritability, a decrease in memory retention, and just generally not feeling good.

When you have a lab report due the next day, it’s tempting to stay up late working on it, but your body and your mental health will thank you if you don’t procrastinate on deadlines and make the choice to sleep earlier. This often means pre-planning for deadlines weeks in advance in order to have an early start and strong finish! I recommend starting to study for midterms and final exams one month in advance.

5. Big Takeaway

Going into university from high school is an exciting yet daunting time and amidst responsibilities and commitments, using these strategies for putting your mental health first will not only help you survive, but thrive in post-secondary.