Coping with Depression and Anxiety While in College

The Anxiety and Depression Association of America reported in 2015 that roughly 40 million adults around the world live with depression, anxiety, or both. About three out of four of those people had their first episode sometime in their late teens or early twenties. Most of these conditions take hold between the ages of 18 and 25, though they can show up earlier or later. That stretch of years happens to overlap almost perfectly with the time young people spend starting or finishing a degree.

One study the association cited looked at college students between 18 and 22. Around 35% said they had dealt with depression or anxiety during the previous twelve weeks. Separately, about 15% of college students had received an actual diagnosis of a mental health condition such as depression or anxiety.

Stress sits behind most of it. College piles on a lot of pressure, and the sources differ from one student to the next. Some are chasing top grades to land a spot in a competitive graduate or medical program. Others carry a quiet fear of letting their families down, even while privately questioning whether college suits them at all. A good number burn energy trying to fit in with sororities, fraternities, or whatever social circle feels like the one to belong to. On top of all that, there's the plain difficulty of stepping into adult life without parents nearby to catch the fall.

If any of that sounds like you, you have plenty of company. Millions of students feel overwhelmed and unsure. Help exists; the catch is that you have to go looking for it.

If you think you, a friend, or someone you love might be struggling with a psychological disorder, see a mental health professional for an evaluation. And whatever treatment a physician, psychologist, or psychiatrist gives you, stick with it. What follows are coping strategies that can help you manage and get through your years on campus in better shape.

Sleep more. Ask yourself whether you're logging enough rest, or whether late nights spent studying or partying have been eating into it. Running on little sleep is practically a college tradition, but the body needs time to recover from the day. Skip that recovery and the stress compounds, which is exactly what sets off depression and anxiety. Aim for roughly seven or eight hours. Push studying into the afternoon or early evening, and keep the partying confined to weekends.

Get involved. These years hand you an unusual range of options, from the classes you pick to the clubs and activities you can join. You won't get another window quite like it. Taking part in campus life lowers stress, pushes back against low moods and anxious spells, and tends to leave people feeling better overall.

Reach out. When the weight settles in, talk to the people who care about you: friends, family, a doctor. Saying what's going on out loud is one of the more effective things you can do, partly because the people who support you can help you work through whatever is piling up. Share the fears and the half-formed worries. Next time you feel yourself sliding down or getting jittery, call someone or go see them. No one close by? Book an appointment with a campus counselor or a private psychologist. None of these people are there to judge you, and often they'll have suggestions that make the whole experience easier.

Move your body and fix your diet. If your days are mostly spent sitting in lecture halls or staring at a screen, it's time to move. Research ties a sedentary life to more health problems, more psychological trouble, and a shorter life overall. Diet matters too. Ease off the junk food, soda, and pizza that so many students live on, and lean toward fruit, vegetables, low-fat dairy, whole grains, water, and lean meat. Exercise and better eating don't only help with depression and anxiety; they sharpen your schoolwork, your memory, and your energy.

Relax. It might sound too simple, but genuine downtime is one of the better ways to handle what you're carrying. Set aside time for whatever you enjoy. Nap. Jog around campus. Put on music, watch a movie, read a book, flip through a magazine, write in a journal, meditate, or just sit around laughing with your roommates. Rest gives your mind and body room to recover, and it tends to make problems look clearer than they did when you were frazzled. When things feel like too much, slowing down is often enough to take the edge off.

Dr. R. Y. Langham