8 Tips For Properly Managing Depression At University
Dealing with mental health issues is hard enough, but juggling this with your new ways of life at university — including maintaining new friendships, navigating your newfound independence, and staying on top of your coursework — can oftentimes feel impossible. If you’re struggling with depression at university, here are eight tips that can help you manage your mental health on campus.
1. Establish Regular Meetings With Student Services
Though students seem to have mixed feelings about student counselling services on campus, they are your best resources if you’re looking to manage your depression at university. I would recommend meeting with a few different counsellors until you find the right one for you. This is a great way to talk through your feelings with a professional, and it also helps you track how you’re doing emotionally.
2. Don’t Be Afraid to Ask For Extensions
It can be difficult to ask for help when you’re struggling, emotionally or physically, but your tutors want you to succeed and will do their best to help you. If a deadline is a few days away, or more, and you’re unsure whether you will be able to submit your work on time because of mental health reasons, email your advisor and explain the situation. There is never a guarantee they will say yes, but it is always worth asking if it will allow you to perform your best.
3. Join a Society or Sports Club
Dealing with depression at university can not only make you feel lonely but it can also leave you with thoughts that life has no purpose or meaning. Getting involved on your university’s campus will make it easier to find friends and your sense of purpose. It can also help provide you with leadership opportunities or extra responsibilities. Finding something that interests you will make your entire university experience more enjoyable and support your mental health.
4. Set Realistic Goals
It’s normal to compare yourself and want to do your best at university, but it can become unhealthy when you set unrealistic goals that threaten your self-esteem and self-worth. Academic success is important, but no mark is more important than your health and wellbeing, especially when it gets to a level where you’re unable to cope normally (i.e. not eating, insomnia, or suicidal thoughts). Of course, you can and should always aim high, but when you fall short, work to not be disappointed with yourself. You can also set up a meeting with an academic adviser to establish realistic academic goals together if this is a continuous problem for you mentally.
5. Maintain a Routine and Structured Schedule
Depression at university can be more of a struggle than depression at other times in your life because it is usually the first time when you’re living on your own and have total independence. However, this newfound independence is often coupled with a disordered daily schedule, where you’re either sleeping in late from the night before or waking up early for a 9am class. Though things arise every day, I notice that I function best when I wake up at a similar time (usually early), work for a certain number of hours each day (usually 8, including classes), eat three times a day and go to bed around the same time.
6. Be Cautious On Nights Out
It’s easy to forget in the midst of parties and nights out with friends that alcohol is a depressant, and though it may have you happy and dancing one night, it could have you feeling low and suicidal the next. Even without alcohol, bad nights out may have you feeling lonely and anxious if you’re already struggling mentally. This isn’t to say that going out should be avoided, but simply try to be mindful of how alcohol and these atmospheres affect you and be cautious when you are drinking and when you are around other people who are drinking.
7. Keep Off Social Media
Scrolling through Instagram for hours a day is not healthy for anyone, but especially for those with depression at university as it can lower your self-esteem and increase your anxiety. If you’re struggling with mental health and are on social media often, try to limit your usage and see how it affects you. Additionally, you can also delete social media apps on your phone and only check them on your laptop, which makes it easier to quit this habit.
8. Stay Healthy
Studies have shown that a healthy diet, time outside, and exercise all decrease anxiety, stress, and depression, among other positive benefits. If you’re a student with depression at university, this means you’re at a time in your life where you’re now in control of what you eat and how you spend your time, so why not begin to implement a healthy routine into this new lifestyle of yours? Take a long walk, get outside for at least 30 minutes every day, eat fruits and vegetables, and find a form of exercise you enjoy. This won’t be an overnight change, but implementing these tips over time will help you get to a good place mentally.
