Embarking on Your Journey: tips for college freshmen

Starting college is one of the most exciting times in a young adult's life. It is a time of unprecedented freedom and excitement.   It begins a new chapter of your life where you make your own choices and taking complete responsibility for yourself and your behavior. No one is there to remind you to eat and get enough sleep or wake up in time for class. You are in control. 

Freshman year can be amazing and full of wonderful new experiences. It can also feel lonely and overwhelming. The new pressures to manage your own space, deal with roommates, effectively manage time, get good grades, and take care of everything else that comes along, can take a toll. When not managed properly, these new pressures can lead to anxiety, stress, and even depression.  

Below I have outlined some of the big challenges facing new freshmen with coping tips for each. 

Unfamiliar People and Surroundings

In the first year of college, everything is new. You are at a new school, may have a new home, and people are unfamiliar. The structure of classes is new. The level of responsibility and lack of accountability can be disarming for freshmen who are used to teachers who know them and know when they have missed an assignment. There are all kinds of new things to adjust to. It can feel lonely and overwhelming when college begins. Homesickness is not uncommon. 

Coping Tips: It may seem counterintuitive, but getting involved in a study group or a team activity can be the best remedy for all the unfamiliarity. Since new students are all in it together, you will find that bonds are formed quickly and before you know it, you will have a home away from home. Having a weekly dinner with a roommate or classmate can also help give you something to look forward to and make you feel less alone. Finally, getting together with anyone you might know from home can keep you feeling connected to your roots as you get established in your new place. It may take a semester to get used to the format of college. Make sure to discuss your challenges with professors or visit an academic advisor if you are struggling. 

Unstructured Time

It can be tempting to stay up all night and sleep in late on the days you don't have any classes. Many freshmen sleep too much and overeat during the first year away. The wide open days can be difficult if you have not yet made friends and it may seem that sleeping and eating break up the monotony of studying and going to class. 

Coping Tips: Try to set a schedule for yourself. Getting to bed at relatively the same time each evening and getting up at a reasonable hour in the morning will help you feel less like you are lost in an endless stream of days. Make sure to set aside time to study. If you need to break up the day, head to the library or a cafe to study, or go out for a walk. Additionally, eating three regular meals a day instead of snacking and eating at random hours will help avoid the dreaded freshman weight gain which can cause added anxiety. 

Alcohol

Approximately 80% of college student drink. And though only about a quarter of students who drink regularly report academic issues and many students who drink in college do not develop addictions, drinking it is still a concern. Drinking can lead to reckless behavior and put young folks in dangerous situations.  

Coping Tips: If you are underage, you should avoid drinking. If you feel that you will be pressured to drink it may be safest to avoid parties and gatherings where there is drinking. If you decide to drink, make sure that you are with people you trust. Don't take alcoholic drinks from strangers and keep an eye out for friends at all times. Never drive or get into a car with someone who has been drinking. 

Relationships and Sex

The freedom of having their own space leads many people to get closer to significant others faster than they might have when they lived at their parents' homes.  Relationships can move too quickly causing one or both participants to feel hurt or awkward. The availability of alcohol can lead to unplanned sexual encounters which can have a big emotional impact.

Coping Tips:  Take it slow with relationships, there is no rush. If you are sexually active, take advantage of your university's health center and get information about practicing safe sex. Make sure to reach out to trusted friends and campus counseling services if you need support for the emotional issues that accompany your relationships.  

High Levels of Anxiety, Depression, and Stress 

Now more than any time in the past, university students are dealing with anxiety, stress, and depression. There are many theories about why young adults are struggling with more mental health issues now than in years past. It is difficult to pinpoint, but many of the factors noted above can contribute to these challenges. 

Coping Tips: There are a number of things that you can do to help with stress and anxiety: get adequate sleep, eat well-balanced meals,  avoid junk food and alcohol, and get regular exercise, for starters. You can also practice relaxation techniques like yoga and meditation. If your emotions are still too much to manage, remember, many campuses have mental health clinics.  Additionally, there are often peer support groups you can join if you are struggling with stress and anxiety.  If you think you may be depressed or if you feel hopeless or suicidal, it is very important that you let your family know and see a professional as soon as possible. 

For many young people, college is the first taste of adulthood. It is not uncommon to experience the freshman blues. A bit of self-care and practical coping strategies can make this transition much easier. 

Are you a university student looking for academic support or help figuring out what direction to head in? 

I can help!

Formerly on staff at the Tulane Student & Health Center of Psychiatry, helping emerging adults uncover the best path to success is my passion. I am a professional psychotherapist and I specialize in academic and life coaching. I work primarily with college students and young professionals. I would love to put my expertise as a certified success coach to work for you.  

Sincerely, 

Dr. Eileen Wynne

Campus Concerns: Mental health impacts dropout rates

In recent headlines, there have been an increasing number of news stories and opinion pieces looking at what’s been called a college mental health crisis by some and an epidemic of mental illness on campus by others.  Whatever you call it, there is certainly a problem with college students and young adults getting adequate access to appropriate mental health care resources.  A study in the Annals of Emergency Medicine noted an increasing number (2.6%) of mental health-related ED visits made by young adults (19-25). This study suggests that a lack of proper mental health resources is to blame for this upswing. Not knowing where to go for mental health related concerns, young people are going to the emergency room with greater frequency. There are also more news and media sources paying attention and drawing important conclusions about the high levels of stress, anxiety, and depression facing young adults today. This increase in the prevalence of mental health conditions is impacting young people during college years and causing problems that have longer lasting effects, leading to an increasing number of dropouts among those suffering from untreated mental health issues.

In 2012, The National Alliance on Mental Illness (NAMI) compiled a survey of called College Students Speak: A Survey Report on Mental Health. This report looked at the web-based survey responses of 765  young adults who were enrolled in college or had been in the last 5 years who were also diagnosed with a mental health conditions. Important recent news has drawn attention to the dramatic increase in students reporting mental health issues on college campuses across the U.S., and this survey took  a deeper look at the effects.  The report demonstrated that a disheartening byproduct of this lack of appropriate mental health resources for so many young adults is a the inability to handle life’s responsibilities and the subsequent rise in college dropout rates among people ages 16-24. In fact, 64% of the respondents in the NAMI survey were no longer in school, and of those, an overwhelming majority noted that mental health related issues were the cause of this non-attendance. Throughout their lifetimes, women are two times more likely to be depressed making the likelihood that women will experience college dropout higher.

This is alarming news as competition for jobs becomes more intense and the lack of well-paying, long-term positions means that millennials entering the job market need to be more broadly skilled and flexible than any group entering the market in recent history. An education is not the most important thing, but it is an undeniable asset in a tough market, and the results of recent studies demonstrate that those with mental health issues are starting their adult lives and careers at a disadvantage, with higher dropout rates that people who don’t contend with such issues. Reasons for dropouts range from loss of scholarship funds because of mental health leave to inability to resume studies because of chronic mental health conditions. Leaving school may present other concerns for the student. First, they may lose access to the mental health services the university provided. They may also lose the structure of life that university life provided.

It is clear that if making resources available is the most critical factor for struggling students, raising awareness about these resources is a close second in terms of importance.  But how best to achieve all these ends?

Removing barriers to support

In the NAMI Survey, responders note the types of resources that might have helped them stay in school. Campus mental health services, housing, and a number of other accommodations were cited as items that could help support students struggling with mental health issues regain equilibrium and stay in school.

Investing in mental health services on campus, is clearly a wise choice for universities and colleges, as I have noted in previous articles on this subject. In addition, when colleges partner with local providers and spread the word to students about resources using social media, outreach programs, handouts in health centers, and the school’s website to help promote increased access to services, everyone wins. Many students have reported not being aware of services in place to help them, so getting the word out, is vital. Linking students to services, whether they are financial, medical, or other support services can truly change the course of their futures.

Many students are not aware that mental health issues can be considered disabilities and that they may be able to get access to mental health providers and additional accommodations through the Disability Resource Center (DRC). Reaching out to students who are struggling can mean the difference between staying in school and dropping out. Some other critical accommodations for students facing mental health issues are:

• Making exceptions and excusing absences for mental health treatment
• Extensions for homework assignments and papers
• Test-taking adjustments
• Allowing students to withdraw from courses without penalties
• Medical leaves for students with mental health conditions
• Helping students with the paperwork necessary to get help
• Working to stamp out stigma associated with mental health issues

We are living in times of tremendous change. Giving students all the help we can to help them succeed is more important than it ever has been as the career certainties that older generations relied upon evaporate, making way for new ways of making a living and navigating society.  

Sincerely,

Dr. Eileen Wynne

Reference:

https://www.nami.org/getattachment/About-NAMI/Publications-Reports/Survey-Reports/College-Students-Speak_A-Survey-Report-on-Mental-Health-NAMI-2012.pdf

https://www.psychologytoday.com/articles/200505/the-new-college-dropout

http://www.behavioral.net/news-item/young-adults-still-going-er-mental-illnesses

http://www.collegedegreesearch.net/student-suicides/

http://www.pbs.org/newshour/bb/stress-less-stigma-drives-college-students-mental-health-services/

http://www.nytimes.com/2015/08/02/education/edlife/stress-social-media-and-suicide-on-campus.html?_r=0

http://ccmh.psu.edu/wp-content/uploads/sites/3058/2015/02/2014-CCMH-Annual-Report.pdf

Sleep on It: Why adequate rest is essential for emerging adults

Sleep is Critical

Throughout your life the amount of sleep you require changes, as do many other aspects of your physical and psychological landscape. One thing that remains constant is the fact that you need to get enough sleep. Enough sleep for college students and young adults is about 8 hours per night. The National Institute of Health notes that college students are one of the most sleep deprived segments of the population. This data matters because sleep deprivation has a negative effect on memory, concentration, and students’ ability to learn.  This problem affects a major portion of the population, as 70% of Americans deal with the negative impacts of chronic sleep loss and other sleep disorders and most college students report sleep deprivation and insufficient and irregular sleep, both leading to daytime sleepiness. The results are lower GPAs, academic failures, increased auto accidents, and impaired mood.

Essential for a healthy body and mind, quality sleep is particularly important to college students because it helps reduce stress, helps you to make better judgements, improves mood, increases energy, and supports your ability to learn and retain new information. While you are asleep, your brain builds new pathways that better enable you to learn and contribute to improved memory and the increased ability to have new insights. Additionally, while you sleep, your heart rate slows down giving your over-stressed system time to relax.

Getting Enough

Now that we have established that getting enough sleep is essential to feeling good and functioning well, I am adding some tips for getting more sleep that may help you get more rest.

• Avoid consuming caffeine after about 4pm.
• Avoid consuming alcohol 4-6 hours prior to bedtime as it can seriously disrupt your sleep.
• Turn off computers, tablets, and other technology at least 30 minutes before you intend to sleep. The light from such devices can make our brains think it is daytime, in turn making them less likely to shut down.
• Do something relaxing before bed. Read a book or have a bath.
• Exercise! Physical activity improves the likelihood that you will fall asleep and get quality rest.
• Spend time outdoors. Natural light can help your body stay in touch with natural sleep-wake cycles.
• Try to develop a schedule for your school work so that you don’t have to pull all-nighters. These are bad for overall health and concentration. Good time management can have a positive impact on every aspect of your university experience.
• Sleep at night and avoid naps. This will help you stay in touch with your body’s natural rhythm. (Sleeping at the wrong time can contribute to getting out of touch with the body’s natural rhythm.

As always, I hope this information is helpful! Enough sleep can improve the quality of many different aspects of life. College is an exciting time full of rich new experiences. Daytime drowsiness can decrease the ability to fully embrace all that this time has to offer.

Sincerely,

Dr. Eileen Wynne

References:

http://campusmindworks.org/students/self_care/sleep.asp

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075951/

http://healthresearchfunding.org/sleep-deprivation-college-students-statistics/