College Life & Mental Health
What’s one major mental health challenge that college students face, particularly in their first year?
Homesickness or adjusting to being away from home for the first time.
What is the "4-7-8" breathing technique, and how does it help with stress relief?
Inhale for 4 seconds, hold for 7, and exhale for 8. This deep breathing technique activates the parasympathetic nervous system, promoting relaxation.
True or false:You have to be diagnosed with a mental illness to experience mental health struggles.
False. Everyone can experience mental health struggles, no matter their diagnosis!
What is one benefit of reducing screen time on mental health?
Reduced stress and anxiety, clear and focused mind, as excessive screen time can lead to information overload and social comparison.
How does sunlight exposure help with mental health?
Sunlight helps boost serotonin levels in the brain, which can improve mood and reduce depression.
How can sleep deprivation, often common in college students, affect both mental health and academic performance?
Lack of sleep can increase stress, anxiety, and depression while impairing concentration, memory, and decision-making abilities, all of which negatively impact academic performance.
What’s the “two-minute rule” in self-care, and how can it benefit mental health?
The two-minute rule suggests doing any task that takes less than two minutes immediately, which helps reduce procrastination, anxiety, and mental clutter.
True or False: Mental health problems only affect a small minority of people.
False. Mental health issues affect one in four people globally, making it a widespread concern.
What is one sign you might need a digital detox?
Feeling overwhelmed or depressed, constantly checking your phone even when you don’t need to, spending an unhealthy amount of time on your phone each day, etc.
How does exposure to nature affect cognitive function and emotional well-being?
Nature helps reduce mental fatigue, improves attention, and promotes a sense of calm, all of which enhance emotional well-being.
What is the “Imposter Syndrome,” and how does it affect college students?
Imposter Syndrome is the feeling of being inadequate or like a fraud, despite evidence of success. It can lead to stress, self-doubt, and a lack of confidence.
True or False: Self-care means doing something that makes you feel good at the moment, like binge-watching TV.
False. True self-care should be restorative, not just momentary pleasure, and should promote overall well-being.
True or False: Therapy is only effective for people who are 'seriously' struggling with their mental health.
False. Therapy is beneficial for anyone seeking emotional support, guidance, or a space to work through challenges.
How can social media contribute to mental health problems, and what is one way to combat this?
Social media can increase feelings of isolation, anxiety, and self-doubt. One way to combat this is by taking breaks from social media or unfollowing accounts that contribute to negativity.
What is “nature deficit disorder,” and why is it a growing concern in today’s society?
Nature deficit disorder refers to the mental and physical health problems caused by spending too much time indoors and disconnected from nature, contributing to stress, anxiety, and decreased physical health.
How does the “achievement culture” in college (high grades, success, and competition) impact mental health, and what can students do about it?
It can contribute to stress, burnout, and anxiety. Students can combat this by focusing on personal growth, practicing self-compassion, and seeking support when needed.
What’s the “5-4-3-2-1 grounding technique,” and how can it help with managing anxiety?
The 5-4-3-2-1 technique involves focusing on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste, which helps refocus the mind and reduce anxiety.
What's the impact of screen time on your mental health when it's used excessively before bed?
Excessive screen time before bed disrupts sleep patterns and overstimulates the brain, leading to poor quality sleep, increased anxiety, and impaired emotional regulation.
What’s one practical tip to start a "digital detox" on a daily basis?
Set a limit for screen time on social media apps or designate tech-free hours, such as during meals or before bed.
Research shows that spending at least how many minutes in nature can improve mental wellness?
120 minutes (or 2 hours)
How can the stigma surrounding mental health in college settings impact students’ willingness to seek help, and what can institutions do to address this barrier?
The stigma often leads to feelings of shame or fear of judgment, causing students to avoid seeking help even when they need it. Institutions can address this by normalizing mental health conversations, offering confidential support services, and promoting an inclusive environment where mental wellness is prioritized alongside academics.
What’s the link between self-compassion and emotional resilience, especially for college students?
Self-compassion helps students handle setbacks with kindness, leading to stronger emotional resilience in the face of challenges.
What’s a common misconception about people with depression or anxiety?
That they just need to “snap out of it.” In reality, these conditions are complex and require professional treatment and support.
What mental health condition is most directly linked to excessive social media use?
Anxiety, especially social anxiety, which is exacerbated by constant comparison and negative self-perception on social media.
How does the practice of “ecotherapy” or nature-based therapy contribute to healing from mental health struggles like anxiety and depression, and why is it particularly effective for students in high-stress environments like college?
Ecotherapy involves engaging with nature in a therapeutic context to promote healing. It is particularly effective in reducing stress, anxiety, and depression because it taps into the brain’s natural relaxation response, calming the nervous system and enhancing emotional regulation. For college students, it offers a break from the constant pressures of academia and social expectations, providing emotional space to recharge.