How colleges and students can work together to tackle academic stress and alleviate mental health

In May this year, University Grants Commission (UGC) had issued a circular to higher education institutions (HEIs) across India to prioritise mental health of students and balance the effects of academic pressure by incorporating sports, physical fitness and other extra-curricular activities in the curricula. UGC has asked education institutions to emphasise on addressing depression, career related stress and other mental health concerns in students.

Mental health refers to a state of emotional, cognitive and behavioural wellbeing. It is all about the individual’s thought process and how it reflects feelings and behaviour. Mental health is often used to indicate the absence of a mental disorder. Like physical health, mental health is also important. Unfortunately, it doesn’t get the attention that it requires. This negligence has a significant impact on health, social, economic factors and human rights.

Though everyone is susceptible to psychiatric conditions, college students are one of the most vulnerable groups. Colleges provide academic knowledge and are also second homes to students. Over time they develop an emotional attachment with the educational institutions. College life brings in not only fun adventures but also many challenges. There are several changes in an individual’s life after stepping into college. Instead of adding life skills, education is adding unnecessary stress. The widening schism between what education is and what it should be is a matter of concern. This might trigger a psychological condition or exacerbate the existing symptoms.

What are the symptoms of stress in college students

Physical symptoms - Sweating, increased heart rate or blood pressure, vertigo, shortness of breath, muscle tension, headaches, stomach aches and fatigue

Emotional symptoms - Hostility, irritability, and other mood changes; increased worrying, feeling of helplessness and loneliness

Behavioral symptoms - Binge or reduced eating, drug or alcohol misuse, sleep disorders

Cognitive symptoms - Memory loss, loss of concentration, negative outlook, disconnection from your thoughts, feelings and identity.

Approach of colleges towards reducing the stress level of students

1. Colleges should proactively share mental health information with students during face-to-face orientation sessions. Approaches may vary from traditional presentations and panel discussions, to role plays, short videos and student testimonials followed by small group discussions. Here, students can learn how to recognize mental illness symptoms, where to find resources and support, and how to talk to friends who might be struggling.

2. Another way to counter the mental health problem is to encourage students to monitor their mental health the same way they monitor their physical health. To that end, colleges should normalise mental health check ups by offering free, readily accessible screenings for their students.

3. Colleges should run programmes like “Coping with Stress” or “Into to mindfulness” in association with clinician who can supervise the students, who are suffering from stress and mental health issues, and monitor their progress.

4. Apart from supporting peer-led efforts and other campus initiatives, college instructors and professors can encourage student well-being by directly modelling preventive strategies and coping skills in class.

Approach of students to tackle mental stress

Do not overload yourself - Students who overload themselves tend to experience academic stress. It adversely affects the physical and mental health of students, which eventually results in poor academic performance. The approach to prevent stress from overloading is actually simple: just be kind to yourself. Since you are “in charge” now, use that opportunity to care for yourself by having more time to rest, study, and relax. Do not overcommit to many things at once.

Get emotional support - It is healthy to seek emotional help. In fact, having a strong social network of family, friends, neighbours, and/or peers improves your ability to cope with life’s stress. Your network need not be large, quality is more important. When family emotional support is absent or not accessible, it is advised that students seek professional help if the need arises.

Avoid artificial stimulants ­- When in college, it is normal for college students to have all-night study sessions or go almost sleepless for a couple of days to complete a term paper. Many students resort to using energy boosters or artificial stimulants to help them stay awake and complete the task or requirement. This is why one of the leading causes of stress among college students is their widespread dependence on energy boosters or nonmedical use of artificial stimulants. Avoid the stimulants as they are not much of a help.  Remember, studying smart is better than studying hard.

Continue your hobbies - To help keep students from burning out, they must have some kind of break from their often busy schedules and serious study sessions. This is why experts suggest that students pursue other types of non-academic activities, especially hobbies, to help them recharge and refocus their minds and energies.

Exercise Regularly - Stress negatively affects brain function, especially learning and memory. Scientific studies indicate that stressful events, when improperly managed, can cause brain impairment. For college students, that means poor academic performance. An effective way to prevent this is by undertaking regular physical exercise. Even short 20-minute exercises like jogging or brisk walking can go a long way in reducing levels of stress in college.

Abstain from Alcohol - Part of young adulthood is gaining the freedom to consume alcoholic drinks. In fact, more and more students are resorting to drinking alcohol as a way to fit in among the college crowd or due to peer pressure when joining clubs or organizations. The best way to avoid becoming a victim of alcoholism and its outcomes is to avoid it. Abstinence from drinking alcohol also becomes more attainable if you associate with the right group of campus friends.

Take a deep breath - Deep breathing works efficiently against stress because it releases endorphin—the body’s natural pain killers—and helps boost immunity. It also enhances blood flow, which helps the body calm down and stop anxiety. 

Follow a healthy diet - A sound food habit is essential to promoting good health in college and in the next chapter of a student’s life. Follow a healthy diet and try to always take your meals on time.

Get enough sleep - Aside from having adequate rest every night, experts recommend aligning your sleeping routine with the normal resting time. This means sleeping before midnight like any normal adult should do, instead of going to bed in the ungodly hours of the night and sleeping during daytime.

Think Positive - Harbouring negative thoughts can increase a person’s stress levels. The kind of stress that emerges from negative thinking is damaging and has been linked to heart disease, high blood pressure, and depression. On the other hand, positivity has been associated with reducing the impact of stress and enhancing health outcomes

Poor mental health among students in colleges is a major problem, not only because it affects how students learn, but because it also impacts whether they actually finish their degrees. Ultimately, symptoms of poor mental health affect the career potential and overall lives of students greatly. There is an urgent need to help students reduce their experience of overwhelming levels of stress. A plan should be in place for family, friends, and colleges, to provide support to those suffering from poor mental health not only due to academic pressure but for other reasons too. This may save thousands of students from mental health issues and in turn, help those lead balanced lives.