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A Student's Guide to Managing Depression in College

Depression in college has always been a serious issue, but nowadays, it’s more common than ever. The combination of constant stress from academics, acclimating to a new living environment, and trying to juggle so many responsibilities at once is why students suffer from depression — and several other mental health disorders.

Young adulthood comes with its fair share of stressors to deal with. And unfortunately, many students don’t handle these stressors well, which is why a lot of them feel depressed, anxious, and stressed. Depression is a growing concern that is severely impacting the well-being of students everywhere. Learn how you can adequately manage depression so it doesn’t hinder your college experience.

Signs and Symptoms

According to Mayo Clinic, depression is defined as a mood disorder that causes a persistent feeling of sadness and loss of interest. People dealing with depression likely experience episodes lasting all day.

These episodes can continue indefinitely until properly managed. The symptoms of depression tend to be severe enough to affect daily activities. The signs and symptoms of depression in college may include:

Feelings of overwhelming sadness
Frustration and outbursts
Suicidal thoughts and suicide attempts
Poor academic performance
Eating disorders
Weight loss
Loss of interest in hobbies
Physical issues like back pain and headaches
Feelings of worthlessness
Thoughts of being a failure
Restlessness

Other mental health issues that are associated with depression include anxiety disorders, panic disorder, and phobic disorders.

Causes of Depression

There’s no exact cause of depression. However, traumatic or stressful events can often times trigger the mental health disorder. For instance, the loss of a loved one or a recent breakup can cause feelings of depression.

Financial struggles and major life changes are also difficult situations that can trigger depression. Along with circumstantial causes, there’s also a number of biological and physiological risk factors. Here are some of the most common causes and risk factors:

Nutrition
Gender
Lack of social support
Medications
Substance abuse
hormonal imbalances
Family history of depression

The number of causes is extensive, but once you know what to be mindful of, you can start narrowing down the exact issues that are causing you to feel depressed. This will help ensure you receive the proper treatment you need, along with knowing effective coping strategies.

Why is Depression Common in College?

College students are more susceptible to depression for a variety of reasons. Academic pressure, separation from family, and financial obligations are all factors that can trigger desperation in college.

Additionally, most students start college right after high school. As young adults, they’re forced to take on more responsibilities related to adulthood despite their cognitive functions not being fully developed yet.

The inability to manage all these responsibilities often leads to unhealthy coping mechanisms, such as drug and alcohol abuse, isolation, eating disorders, and impulsive behavior.

There’s also a number of lifestyle habits, which are common amongst college students, that can increase their chances of feeling depressed; the most common ones being poor time management, lack of sleep, and having an unhealthy diet.

How to Manage Depression

College environments are associated with many causes and risk factors of depression. However, most colleges have mental health resources and counselors to combat these issues. There’s also a variety of strategies you can implement into your everyday life to limit depression as well as other mental health issues.

There’s no quick fix for depression and the symptoms that come with it, but treating depression is certainly possible if you utilize healthy coping mechanisms that promote self care.

1. Talk to Friends and Family

Feeling depressed can often times make you isolate yourself from the outside world, which can make your depression worse. It’s important to speak up to people in your life about the struggles you’re going through so you don’t prolong your suffering. Reaching out to someone who genuinely cares about you can go a long way towards improving your mindset.

If you’re lucky enough to have a close relationship with your roommate, you can try talking to them about your depression. Your roommate is a college student just like you, so there’s a good chance they can relate to how you’re feeling and might have some good advice for you.

Family members and close friends can also provide support when you’re feeling down. Not everyone will be able to fully understand what you’re going through, but as long as they can be there for you and listen attentively, that’s what really matters.

2. Seek Professional Help

Many colleges have counselors and mental health services available on their campuses, which will be free for students to use if they’re struggling with depression. Online therapy and counseling platforms can also be useful for students who prefer to receive mental health support from the comfort of their dorms or have difficulty scheduling in-person visits.

Online therapy services like Calmerry offer an extensive network of therapists that specialize in treating a wide range of mental health issues. No one should have to face depression alone and with the help of licensed professionals, you won’t have to.

3. Avoid Drugs and Alcohol

Unfortunately, many students use drugs and alcohol as a coping mechanism to manage their mental illnesses. This type of of self-treatment will only make the symptoms of depression worse over time — or even trigger new symptoms. To add to that, social anxiety and peer pressure can lead to students abusing substances.

When you combine these factors with the independent and stressful nature of a college environment, it can cause full-on addiction issues. Whether you’re dealing with depression, feel the need to fit in at a party, or both, just remember that substance abuse is not the solution to your problems.

4. Get Outside

Going outside and getting some fresh air is an excellent way to treat depression. Incorporate daily walks into your routine, ride your bike around campus, or just sit on a bench and read a book. Additionally, try to make some time to go hiking and jog a few times a week. These are good ways to manage depression and improve physical health.

Instead of hanging out at home so much, try spending more time in nature. Doing outside activities regularly will boost your mood and can make for some enjoyable experiences. And don’t forget to ask your friends to come along so you guys can socialize more.

5. Improve Sleep Hygiene

Getting an insufficient amount of sleep every night can have a severe impact on your well-being. A typical college lifestyle usually involves poor sleep hygiene, but if you’re able to stay consistent with a good sleep schedule, you’ll start noticing significant improvements in your energy levels, attention span, and mental health.

Try to avoid caffeine and taking naps later in the day so you have a better chance of falling asleep at night. Once you’ve developed good sleep habits, you won’t have to worry about staring at the ceiling for hours while you struggle to sleep or randomly wake up in the middle of the night.

6. Limit Screen Time

There have been many studies done that show an increase in screen time can worsen a person’s mood and increase their chances of feeling depressed. In fact, feeling more lonely, a common symptom of depression, is one of the main downsides to always being on your phone.

In college, it’s impossible to avoid screen time, at least during the semester when you need your laptop and phone for academic purposes and other important tasks. But it is possible to limit the amount time you spend staring at screens throughout the day.

Start by spending less time scrolling through social media and playing games on your phone, especially around bedtime — the blue light from smartphones can trick your brain into thinking it’s still daytime and cause sleep deprivation, which can increase feelings of depression.

7. Don't Overwhelm Yourself

Depression in college can sometimes stem from feeling too overwhelmed. And when stressful finals, long study sessions, and a boatload of coursework get thrown in the mix, it doesn’t take much to feel completely overwhelmed. That’s not even mentioning the large number of students who also play sports, have jobs, and are in clubs.

The best strategy to reduce the amount of pressure you’re feeling in college is by improving your time management skills. This can be done by spending less time procrastinating, staying organized, and planning ahead. It’s also important to remember that we’re only human, so don’t let your mental health suffer by stretching yourself too thin with so many commitments.

8. Become More Involved

It can be difficult getting out of your shell and opening up to people, especially if you get anxiety easy, but as a college student, it can be very rewarding. Stepping out of your comfort zone will promote personal growth, self-confidence, and open you up to many great opportunities.

Make the most of your time on campus by joining clubs, volunteering, and attending campus events. Becoming more involved in your college community is one of the best ways to mange depression symptoms. Moreover, it will make you feel like you’re apart of something bigger than yourself.