Among balancing academics, a looming career, social life and personal issues, college–and adulthood–can be a stressful time. During the 2020-2021 academic year, more than 60% of college students satisfied criteria for at least one mental health problem. Navigating mental health is hard and can leave students feeling alone. Here are a few of my personal outlets for coping:
Exercise
When I am feeling stressed, anxious or down, my first remedy is always exercise. There’s something about breaking a sweat and the endorphins that come with it that leave me feeling better. Whether it’s in Taylor Gym or along the South Bethlehem Greenway, a group class or a solo workout, I can trust that after an hour of physical activity my mind will be a little bit clearer than before I started. You can learn more about the benefits of exercise on stress.
Journal
When I was 11 years old, my aunt gave me my first journal. She told me I could go to her for anything, but if I ever wasn’t in the mood to talk, I should write down how I was feeling. Now, journaling has become a common practice in my life. It has allowed me to practice mindfulness, remain in the present moment and keep perspective on my problems. It also allows me to purge my thoughts with complete honesty and confidentiality–mapping out the clutter in my brain as words on paper allows me to make sense of my grievances by looking straight at them.
This catharsis helps your brain regulate emotions and boosts your mood. The benefits are also physical: consistent journaling can reduce blood pressure, improve immune system functioning and improve working memory, among other things.
In addition to being a space for me to rant, I also use my journal to set goals and practice gratitude.
Meditate
Meditation is the ultimate mindfulness practice. Its primary goal: living in the present moment. Whether it is 5 minutes long or 20 minutes long, silent or guided, meditation can offer your mind a reprieve from a long day. Lehigh provides all students with free access to Headspace, an app that offers guided meditation resources.
Tidy up your space
For me, a cluttered space means a cluttered mind. When I’m feeling overwhelmed, I will start by tidying up my room. Creating a clean, organized space helps me feel productive and more comfortable sorting through the troubles in my mind.
Listen to music
If you ever see me around campus, I will likely have headphones on–sometimes singing along, sometimes dancing, or sometimes simply listening and taking it all in. I love music. Whether I am having a great day or a bad one, I will be plugging in to some tunes, and, because of it, I’ll feel better.
Science shows music has a positive effect on emotional well-being, including improving mood, decreasing anxiety and managing stress. Music can have a beneficial effect on dopamine and oxytocin. There is also some evidence that music can help lower cortisol levels.
Get artistic
Creative expression is a great way to direct pent up emotions. You don’t have to ‘be an artist’ to enjoy painting or drawing. Not only might you end up with a new art piece to hang on your fridge or your wall, but research shows making art can activate reward pathways in the brain, reduce stress, lower anxiety levels and improve mood.
Cooking
When I have a little extra time–and especially when I’m missing my mom and her home-cooked meals–I’ll opt for cooking as a way to relax. It usually leaves my belly, heart and soul feeling full. Cooking provides me a mindfulness outlet, while also encouraging me to nourish my body with healthier food–it’s also been shown to improve mental wellbeing.
Talk to someone
Whether it be a licensed professional, your mom or your best friend. Feeling heard and understood is important when it comes to mental health. A human connection can go a long way when we’re facing troubles. Lehigh offers professionals in Counseling and Psychological Services that students can speak to. You can learn more about mental health resources in college.
Nature: Seeking it out and bringing it in
Getting a breath of fresh air–especially on a campus as beautiful as Lehigh’s–can be the moment of peace that gets you through the rest of your day. There are so many ways to make the most out of your time outside.
If you can’t make it outside for whatever reason, you can also bring the benefits of nature into your living and working spaces in the form of house plants. Having plants around has been proven to increase concentration, increase memory retention, increase compassion, lower stress levels and increase energy levels.