5 Ways to Actually Take Care of Your Mental Health in College

When you’re a busy college student with a mile-long to-do list, it can be difficult to acknowledge—let alone prioritize—your mental health. But navigating your newfound independence and managing adult responsibilities for the first time can be a lot. If you think about it, huge life changes essentially happen overnight when you go to college; one day you’re sitting in class from 7 a.m. to 3 p.m., and the next you’re planning a career path and figuring out how to pay for expensive textbooks. If your mental health is taking a hit, it’s easy to assume everyone around you is breezing through college with a carefree attitude and a calendar packed with parties and fun, while you’re stuck feeling intense anxiety about your next exam. The truth is, most people in college are having a harder time than you realize.

College students are more likely to experience higher levels of stress and mental health disorders than folks who aren’t in college, Rachel Weller, PsyD, clinical psychologist and assistant professor of psychiatry and behavioral health at the Icahn School of Medicine at Mount Sinai in New York City, tells SELF. In fact, according to a 2022 Healthy Minds Study—a national eight-year analysis of the mental state of students at nearly 400 colleges—more than 60% of college students met the criteria for at least one mental health disorder between 2020 and 2021. The most commonly reported conditions included anxiety, depression, substance use disorders, eating disorders, and post-traumatic stress disorder.

But just because mental health issues are common doesn’t mean you have to struggle through them without support. There are lots of ways to take care of yourself mentally—whether that means scheduling counseling sessions at your campus health center or finding your people in a slam poetry club. Not only will you be better able to enjoy all that college has to offer, but you’ll build the groundwork for habits that will keep your mental health in check well into adulthood. Here’s what to keep in mind as you enter these amazing, and often emotional, years.

1. Join a club, try out for a play, or get into sports on campus.

It’s no secret that having meaningful relationships is crucial to maintaining good mental health. After all, humans are social beings. That means you’ll crave connections with other people—especially if it’s your first time away from the familiarity of home. In college, such friendships will likely happen in classes and dorms, but if you can take it a step further, consider joining one of the many clubs or groups your school has to offer.

“In college, making connections is often best achieved through involvement on campus, whether it’s through student-run organizations, Greek life, volunteer services, athletics, or campus employment,” Dr. Weller says. Such groups can give you a sense of belonging, and ultimately, help you feel supported when the going gets tough.

If you’re on the fence about joining a campus organization, try to have an open mind, Lisa Adams, PhD, LCMHC, director of counseling and psychological services at Duke University, tells SELF. “There’s only so much you can learn about a group from a photo or description on a website,” she says. “Visit in person, get to know some of the people, and know that if it isn’t a good fit, you can try another group.”

2. Try to stick to a solid exercise routine.

In between classes, study sessions, and hanging out at the student union, aim to make regular exercise part of your weekly routine, says Dr. Adams. Consistently working out is one of the best things you can do to fight feelings of anxiety, depression, and general feelings of stress, research shows. But remember: You don’t have to bench 300 pounds or run a marathon to stay active (if you do, more power to you). Simply walking around campus or going on a weekend hike are effective ways to stay active and boost endorphins that help regulate your mood, Dr. Adams says.

If you’re short on time, consider joining an intramural team, club sport, or group fitness class on campus. “This will give you an opportunity to connect with people and get regular exercise,” explains Dr. Adams. Think of it as a two-for-one deal for your mental and physical health. You may even want to look into exercise classes that will earn you credits. For example, Boston University offers everything from beginner weight lifting to marathon training so students can fit workouts into their class schedules.

3. Don’t be tempted to pull all-nighters.

This is admittedly easier said than done, especially during busy times like finals week. But when it comes to nurturing your mental health, prioritizing sleep is critical. “Our brains need sleep to learn, process emotions, make sense of difficult experiences, and interpret subtle signs from other people about how they’re feeling, which is important for relationships,” explains Dr. Adams. Ideally, you should try to aim for a minimum of seven hours of solid shuteye per night (we know, a tall order!)

Dr. Adams recommends building your schedule around sleep, balanced eating, and classes first. “Other healthy activities can be tucked in around academic work and other obligations,” she adds. That means doing your best to plan ahead for big exams and papers, not waiting until the last minute to cram overnight.

If you have roommates, Dr. Adams suggests having a chat about everyone’s schedules and establishing ground rules that protect late-night hours in your home. (For example, no loud music after 10 p.m.) While you’re at it, consider picking up some earplugs, wearing a sleep mask if needed, or listening to some form of white noise to help you get a good night’s sleep on the regular, says Dr. Adams.

4. Find a self-care habit that you love.

Self-care looks different for everyone, so there’s no right or wrong way to practice it. In fact, the strategies on this list—like exercise and getting enough sleep—totally count as forms of self-care. Other calming habits like journaling, meditating, crafting, reading, or even enjoying face masks with your roommates during a movie night can qualify as taking care of yourself.

Regardless of how you choose to engage in self-care, know that it doesn’t need to be a picture-perfect practice. Start by slowly weaving a habit into your routine (say, about 10 minutes a day or 30 minutes a week), then note how you feel and decide if you want to adjust the time you spend on those activities.

Even then, this will likely ebb and flow throughout the year, and that’s okay. “It’s important to be gentle with yourself,” says Dr. Adams. “If you miss your workout or meditation time today, you can pick it up tomorrow. Be intentional, experiment, and find what works for you.”

5. Know that it’s okay to reach out for support.

A major college perk is that you have all kinds of mental health resources at your fingertips. But knowing that these services are available to you and actually reaching out for help are two different things. Sometimes, it can be hard to see or admit to yourself that you’re actually grappling with a really tough problem. There are a number of ways that mental health issues can crop up for college students, including homesickness, peer pressure, and financial stressors, as well as traumatic events like sexual assault or potentially life-threatening mental health crises like eating disorders or suicidal thoughts, says Dr. Weller.

If you have experienced a traumatic event or find that you’re struggling to do basic things for yourself—like eating regularly, sleeping enough, or taking care of your hygiene—it’s time to reach out to your campus health center for support. There are professionals nearby who can provide the nonjudgmental care you need to thrive. Student fees often cover most services at the campus health center, including a number of counseling and therapy sessions. (It’s always best to check with your specific center to find out what the fee covers and what your insurance may be responsible for.) Many on-campus clinics also offer psychiatric services, including prescription medication management for things like antidepressants and ADHD meds.

Convenient location aside, the mental health professionals at your college specifically work with college-aged students. In fact, as Dr. Adams notes, “Counselors who work on campuses typically receive additional training in clinical issues that are more common among students, such as anxiety or disordered eating.”

This means they’re well versed in the challenges students may face when they’re on their own for the first time and trying to figure out so much at once—so you can expect personalized guidance and care when you really need it the most.