We know that 1 in 4 students report having a diagnosed mental health issue whilst at university. No student should be held back by their mental health.
Attending university involves navigating academic pressure and expectations, in addition to changes to support networks, peer groups, relationships, and routine. Shifts in identity and potential discrimination can make the jump towards independence quite a stressful endeavour.
Image by Unsplash: Windows
University can be a positive experience for many. Students can achieve a degree, but also new friendships, life skills, and their independence to practice for adulthood.
However, for some young adults, this significant change can cause historic or underlying mental health difficulties to resurface, or can trigger or exacerbate current problems. Some students find that previous coping strategies are no longer effective as they encounter new challenges. Even the most psychologically robust students can struggle with the adjustment to university life. You are not alone.
Psychologists know that human behaviour is context-specific. This means that how we act is influenced by our environment or the situation that we are in. Context can refer to social, physical, and cultural factors, amongst others. This means that the significant changes to our external and internal (thoughts and feelings) experiences whilst at university require us to adjust our behaviour accordingly. This is a core principle of psychological flexibility in the Acceptance and Commitment Therapy (ACT) model.
Image by Unsplash: Priscilla Du Preez
Anticipate challenges and how you may cope ahead of time. Discuss these with your support network and list existing coping strategies for ease of access should you experience difficulties in the future.
Approach new situations with curiosity. Speak to somebody new; go to the sports club taster session or join a society; try the first assignment. What have you got to lose? Yes, you may find that your new flatmate isn’t your cup of tea, ultimate Frisbee isn’t for you, and statistics isn’t your favourite module, but you’ve learned and discovered something new. Next time, you may find a new friend or hobby. You might acquire a new skill, or uncover a knack for something entirely unexpected.
Try not to turn away from aversive experiences, and lean into them instead. We are hardwired to avoid discomfort, and yet it is an inevitable part of life and the human experience.
Show yourself compassion. Change is uncertain and it’s ok to struggle. Acknowledge your inner critic saying things like “you’re not good enough”, “they won’t like you” and “you’re failing”. The critic is trying to look out for you (thanks, brain!), but ultimately it’s not helping you to approach life, and also makes you feel rubbish in the process!
Practice tasks that may be unfamiliar with graded exposure. Have you tried to independently do laundry, shop for essentials, take the bus, or schedule your time? If not, take small steps towards these so that they are less daunting, and to avoid the ‘flooding’ and sense of overwhelm that can occur when you are faced with them all at once. It can be tricky to problem-solve new situations as they arise, so doing so ahead of time could be helpful.
Maintain consistency where possible, and lean on your existing support network. Plan to speak on the phone or video call your close friends and family as often as needed. Planning in advance will encourage you to ‘touch base’ regularly with people that know you well. You can ask any questions that you might have, problem-solve worries, express your feelings, or just chat about your day with a familiar face. Plan your first visit home, or for a family member to visit you, before you move.
Seek a support network beforehand. Will you require support from student services (additional learning or disability needs, or occupational or mental health input)? Will you require additional financial support, such as disability students’ allowance or access to aids? Is there any resources that could help you, such as campus maps or points of contact? Perhaps you know of another new student attending who you could contact ahead of time?
Register with a new GP as soon as possible and arrange an appointment in-person (preferably) to discuss your mental health, and any medication or support that you may require moving forwards.
Image by Unsplash: Priscilla du Preez
Yes, you’ve probably heard this before, and no, we’re not trying to ruin your fun! University has a culture for consuming alcohol and drugs, and you may be tempted to experiment with your newfound independence. It’s also important to recognise the potential for development of a dependency on these substances to cope with an underlying issue (such as social anxiety or depression).
Generally speaking, psychotropic medication and alcohol do not mix! This includes antidepressants, anxiolytics, antipsychotics, mood stabilisers, and stimulants. Many Illicit substances also have a psychoactive effect. Please consult your medical doctor for advice if you plan to consume alcohol or any non-prescribed substances whilst at university. They will not judge you or tell you what to do, and will give you advice on how to manage your medication safely.