How To Deal With Stress And Depression In College

Understanding Anxiety and Depression

A person sitting alone, representing anxiety and depression.

Anxiety and depression are two common mental health conditions that can significantly impact daily life. These disorders can affect anyone and come with a range of symptoms and causes. This section examines their definitions, prevalence, and contributing factors.

Definitions and Differences

Anxiety is characterized by excessive worry, fear, or apprehension. People with anxiety may experience physical symptoms like increased heart rate and sweating. Common anxiety disorders include Generalized Anxiety Disorder, Panic Disorder, and Social Anxiety Disorder.

Depression, on the other hand, involves persistent feelings of sadness and loss of interest in activities. Symptoms may include fatigue, changes in appetite, and difficulty concentrating. Major Depressive Disorder is one of the most recognized forms of depression.

While anxiety and depression can occur separately, they often co-occur, complicating psychological diagnosis and treatment.

Prevalence and Statistics

In the United States, nearly 40 million adults, or 18%, experience anxiety disorders each year. Among youth, 8% of children and teenagers face similar challenges, often developing symptoms before age 21.

Depression, meanwhile, affects around 322 million people worldwide, according to the World Health Organization. This statistic highlights the global impact of this condition. Understanding these rates is crucial for recognizing how common these issues are and the importance of seeking help.

Biological and Psychological Factors

Biological factors play a significant role in both anxiety and depression. Genetics can influence an individual’s vulnerability to these disorders. Neurotransmitters like serotonin and dopamine also affect mood regulation.

Psychological factors include thought patterns and behaviors. Cognitive distortions, such as negative thinking, can exacerbate both anxiety and depression. Stressful life events, trauma, and prolonged emotional distress can further contribute to the onset of these conditions.

Recognizing these factors can guide effective treatment and management strategies.

Symptoms and Diagnosis

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Recognizing anxiety and depression involves understanding specific symptoms and seeking the right diagnosis. Identifying these signs can lead to effective management and treatment.

Identifying Symptoms

The symptoms of anxiety and depression can overlap but often have distinct characteristics.

Common symptoms of depression include:

Persistent Sadness: A low mood that lasts most days.
Loss of Interest: No longer finding joy in activities once enjoyed.
Sleep Issues: Difficulty falling asleep, staying asleep, or sleeping too much.
Appetite Changes: Significant weight gain or loss without trying.

Common symptoms of anxiety include:

Excessive Worry: Constantly feeling worried or anxious about various aspects of life.
Restlessness: A feeling of being on edge or unable to relax.
Physical Symptoms: Such as rapid heartbeat, sweating, or trembling.

Recognizing a mix of these symptoms is key to understanding one’s mental health.

Professional Diagnosis

Seeking a professional diagnosis is crucial for effective treatment. Mental health providers use various methods to evaluate the presence of anxiety or depression.

Clinical Interviews: These help the provider gather information about symptoms, feelings, and personal history.
Psychological Assessments: Standardized questionnaires may be given to determine the severity of symptoms.
Diagnostic Criteria: Health professionals refer to criteria from the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) to confirm a diagnosis.

A thorough evaluation ensures that the individual receives an accurate diagnosis and appropriate treatment plan.

Self-Assessment Tools

Self-assessment can be an initial step in recognizing mental health issues. Several tools are available for individuals to evaluate their symptoms.

Questionnaires: Simple questionnaires, like the Beck Depression Inventory or Generalized Anxiety Disorder 7-item scale (GAD-7), help assess feelings of sadness or anxiety.
Mood Tracking: Keeping a journal of daily moods and triggers can identify patterns over time.
Support Apps: Mobile apps often provide check-ins and tips for managing feelings of anxiety and depression.

Using these tools can help individuals understand their mental health before seeking professional help.

Treatment Options

Treatment for anxiety and depression often includes medication, psychotherapy, and alternative methods. Each option has specific approaches to help manage symptoms effectively.

Medication

Medications play a key role in treating anxiety and depression. Common types include:

SSRIs (Selective Serotonin Reuptake Inhibitors): These help increase serotonin levels, improving mood.
SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors): These target both serotonin and norepinephrine, effective for anxiety and chronic depression.
NDRIs (Norepinephrine/Dopamine Reuptake Inhibitors): These focus on norepinephrine and dopamine, offering energy to those feeling lethargic.

Patients should work closely with a doctor to find the right medication. Dosage and side effects can vary, making regular follow-ups important. Many benefit from medication combined with therapy. For more personalized care, individual counseling may provide support alongside medication.

Psychotherapy

Psychotherapy has many forms, but two commonly used types are:

Cognitive-Behavioral Therapy (CBT): This method focuses on changing negative thought patterns. It teaches skills to manage anxiety and depression effectively.
Interpersonal Therapy (IPT): This approach emphasizes relationships and social functioning. It helps individuals express emotions and enhance communication skills.

Therapists tailor these therapies to fit individual needs. Sessions can vary in length and frequency. Engaging in consistent therapy can greatly improve mental health outcomes. For those interested, professional counseling services can be found for more guidance.

Alternative Treatments

Alternative treatments can complement traditional methods. Some popular options include:

Mindfulness and Meditation: These practices help in reducing stress by focusing on the present moment.
Exercise: Regular physical activity is known to boost mood and reduce anxiety.
Dietary Changes: A balanced diet can influence energy levels and mental health.

Though not replacements for standard treatments, alternative methods can be beneficial. It’s important for individuals to discuss these options with their healthcare provider. For more tailored support, seeking counseling might be helpful in exploring these alternatives.

Coping Strategies and Support

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Coping with anxiety and depression requires a mix of daily techniques, long-term management, and support systems. Each person’s experience is unique, and finding the right strategies can significantly improve well-being.

Daily Coping Techniques

Daily coping techniques can help manage symptoms effectively. Incorporating small changes can lead to big benefits.

Exercise Regularly: Physical activity releases endorphins, which can boost mood. Even a short walk can make a difference.
Practice Mindfulness: Mindfulness and meditation can reduce stress. Spend a few minutes each day focusing on breathing or being present.
Maintain a Routine: Having a set schedule can provide structure. This is helpful for managing anxiety and creating a sense of control.

Additionally, reducing caffeine and sugar intake can also help in minimizing anxiety symptoms. Keeping a journal can be beneficial too, as it allows for expression of feelings and tracking moods over time.

Long-Term Management

Long-term management involves a deeper approach to addressing anxiety and depression. Professional help is often vital.

Therapy Options: Cognitive-behavioral therapy (CBT) is effective for many individuals. It helps change negative thinking patterns.
Medication: In some cases, medications can stabilize mood. It is important to consult with a healthcare provider to find the right option.
Support Groups: Joining a support group provides a platform to share experiences. This can reduce feelings of isolation.

Incorporating healthy habits, such as balanced nutrition and sufficient sleep, also plays a crucial role in long-term management.

Building a Support Network

A strong support network is essential for those facing anxiety and depression. Connecting with others helps in many ways.

Family and Friends: Reaching out to family and friends can provide emotional support. They can offer encouragement and understanding.
Professional Support: Mental health professionals can guide individuals in their journey. Regular check-ins with a therapist or counselor are beneficial.
Community Resources: Local groups and organizations provide additional support. They can connect individuals with others facing similar challenges.

Establishing a support network creates a safety net. This ensures that individuals have people to turn to in difficult times, enhancing their ability to cope.

Frequently Asked Questions

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This section addresses common inquiries about anxiety and depression to help individuals gain a better understanding of these conditions. It offers insights into symptoms, treatment options, and supportive lifestyle changes.

What are the common symptoms of Generalized Anxiety Disorder (GAD)?

Common symptoms of Generalized Anxiety Disorder include persistent worry, restlessness, fatigue, and difficulty concentrating. Physical symptoms may also occur, such as muscle tension and sleep disturbances. People may feel easily startled and have trouble relaxing.

How can cognitive behavioral therapy (CBT) help with depression?

Cognitive Behavioral Therapy helps individuals identify and change negative thought patterns. It focuses on providing tools to cope with feelings of sadness and helplessness. CBT can lead to significant improvements in mood and functioning, often within 12 to 16 weeks.

What lifestyle changes can support the management of anxiety?

Lifestyle changes that may help manage anxiety include regular physical activity, healthy eating, and good sleep hygiene. Mindfulness practices, such as meditation or yoga, can also reduce stress levels. These small steps can significantly enhance overall well-being.

What are the different types of depression and their characteristics?

Different types of depression include major depression, persistent depressive disorder, and seasonal affective disorder. Major depression involves overwhelming sadness and loss of interest in activities. Persistent depressive disorder lasts for a long time, often with less severe symptoms.

How does one differentiate between normal stress and an anxiety disorder?

Normal stress usually comes from specific situations and resolves when those situations change. In contrast, anxiety disorders involve excessive worry and fear that persist over time. Symptoms of an anxiety disorder often interfere with daily life and function.

What role does medication play in the treatment of anxiety and depression?

Medication can be an important part of treating anxiety and depression. It may help balance chemicals in the brain and reduce symptoms. Finding the right medication often requires time and patience, as responses can vary greatly among individuals.

Going off to college can be a very emotionally tumultuous experience. On one hand you may be excited for this first step towards being an adult out on your own. But it can also be a very overwhelming experience and can be a lonely one. Add to that the mental demands of college coursework and you can become depressed without even noticing it until it is really taking a toll on you. So we are here to show you how to deal with depression in college.

Depression is not mere sadness, it is a serious mental illness that can cause sadness, problems concentrating, changes in sleep pattern, changes in appetite and suicidal ideation. If you think you may be suffering from depression you will need to learn how to cope effectively, how to reduce your symptoms and how to prevent recurring depression. You will also want to learn how to address the stigma or shame that may be attached to your condition.

Statistics on Depression Among the College Population

Statistics show that approximately 41.6% of college students suffer from anxiety and 36.4% have suffered with depression. 35.8% of college students reported having relationship problems and 24.5% of participants noted they were taking psychotropic medications at the time the data is collected.

Dealing with Mental Health as a College Students

If you are struggling mentally you should limit or avoid alcohol and drugs. Planning for college is done mostly with a focus on academic work but one should also plan for their social life as well. You will want to engage in social activities that do not include alcohol and drug use and plan to engage in these activities periodically to reduce academic stress.

Ways to Minimize Your Symptoms

Get Enough Sleep

Getting adequate amounts of sleep is vital for your physical health and your mental health as well. When you are not getting enough sleep, this can worsen your symptoms of depression. You will need approximately 7 to 9 hours of sleep every night to be the best you mentally and to perform well in school.

Encourage good sleeping habits by scheduling a sleep time and sticking to the schedule. You will also want to schedule a time for waking up and stick to that schedule as well. Create a wind down routine and make time to do this every night, overtime it will feel like less of a chore and you will be going through the motions and not even noticing you are completing your routine. Choose activities that will be relaxing and peaceful like having a warm shower, reading a book or doing some meditation. Avoid the use of your cellphone or computer as the light they emit can make it hard for you to sleep.

Consume A Balanced Healthy Diet

There are a number of food items that will boost your mood if you consume them. You can also add foods that provide the nutrients your body needs to boost concentration and can help to improve your sleep. Along with eating better you also want to decrease the foods that aggravate your depressive episodes.

Consume foods that are high in folate and vitamin B12 such as spinach, lentils, chicken, fish and almonds.

Ensure you are getting adequate amounts of vitamin D which is often added to breakfast cereals and milk.

Include foods rich in omega-3 fatty acids such as fish and other foods that are fortified with omega-3.

Avoid foods that are high sugar such as sodas and sugary desserts. Also, limit the amount of caffeine you consume. While caffeine can provide a temporary boost in energy, it will disrupt your sleep cycle and cause you to be irritable and nervous. Also, want to avoid excessive amounts of alcohol. Excess alcohol can dehydrate and disrupt your sleep routine and quality of sleep. It can also lead to serious health problems such as cardiovascular disease, liver disease and gastrointestinal problems. If you can do without any of the items mentioned in this paragraph then you should.

If drinking is having a serious impact on your life you should seek help and medical attention. You can seek help through your campus counseling or health center or you can visit your primary care practitioner.

Exercise

Exercise can be beneficial on so many levels. It can help to promote the release of brain chemicals that boost your mood. Exercise can also be a distraction from the stresses of life.

Set aside time for your preferred physical activity. Just 30 minutes, 3 days per week can improve your mood. Decide which type of activity you like and choose that one. That will make it easier for you to stick to it. So if you like nature and have a trail nearby you can take walks, or go for a jog. If you prefer the gym, you can get into one or you can watch YouTube videos at home and follow along. You can even take on a casual sport that you can enjoy with friends.

Do Things You Love

Each week, set aside some time that will be used for socializing and fun activities. Enjoy yourself so you can lift your mood and this will help you to be more productive. You can schedule an hour that you can use for simply hanging out with friends or for a dinner or lunch date. If you are not feeling too “peopley” you can opt to do an activity you enjoy in an organization or club. You can also program in a time of day for watching a TV show or playing a game.

How to Cope With Stress

Don’t Overdo It

It can be hard to juggle classwork, homework, extracurricular activities and a social life. You can easily end up with too much on your plate. This is especially true if you have work or family obligations as well.

Try to not take on unnecessary obligations such as extra courses and a one load of extracurricular activities. If you find your regular workload at school to be overwhelming you should talk to your academic advisor about creating a schedule that is more manageable.

Put Your Weekly Schedule on Paper

Approach your workload in an organized way so that it does not feel too overwhelming. This way you will know all you need to do ahead of time and won’t be scurrying to figure this out each morning. Include all your classes and block out time for studying, eating, having fun and sleeping.

Keep Track of Deadlines and Important Dates

Create a calendar or use a planner. You can also use a digital calendar such as your google calendar to stay on top of the things you need to. Use this to track important events and assignments.

Prioritize Obligations

Each week, take some time to assess what is going on in your life. Take a look at the assignments that you have that are due and then come up with a plan for tackling the most important ones first. Then you can deal with the smaller ones that will be easier to tackle.

Pace Yourself

Forcing yourself to keep working will only add to your stress and this is going to be counterproductive. If you are working and find yourself getting distracted you should take a couple minutes and maybe take a walk. You can also have a healthy snack or put your head down and take a nap if you are feeling sleepy.

Meditate

Meditation can really help you to focus and relax. It helps you to stay in the moment. You can meditate by finding a peaceful place where there will be no distractions. Sit in a position that you find comfortable and close your eyes. Focus on your breathing and if your mind starts to wander you can redirect it by again focusing on your breathing. After you have been successfully focusing on your breathing for a while, you can now think about how you are feeling both physically and mentally and acknowledge these feelings without being judgemental.

Where to Get Help

Most universities and colleges have a counseling services center. Here you should be able to meet with a counselor and get the help you need. A counselor can help you to create stronger coping mechanisms and can refer you to other mental health providers if you need more help.

If your campus does not offer counseling services you can check with a medical practitioner to get a referral or you can seek out your own therapists.

If you don’t like to ask for help, know that it is beneficial for you to get guidance to help you through the issues you are currently experiencing. Don’t think of it as help, think of it as if you are having a consultation about how to manage this area of your life where you don’t have the expertise to manage on your own.

Do you struggle with depression?

We have clinicians expert on depression, feel free to read about them, or book a free consultation to review your situation.

Talk to a Doctor

If you have a student health center on campus, make an appointment with the nurse practitioner or doctor there. Explain how you are feeling an express you want to get help. They may refer you to a psychiatrist, mental health specialist or a counselor as well as they may offer tips for helping you to reduce your symptoms and maintain a healthy lifestyle.

Join a Support Group

If your campus has a mental health center then you should be able to benefit from a support group. This will be made up of other students with similar issues to yours. This is great as you can identify that you are not alone in your struggles and you can find emotional support as well as get tips and tricks from others who are at different stages of their journey to treat depression.

Talk to a trusted Professor or Academic Advisor

You may talk to a trusted professor or advisor if you feel more comfortable doing that. If your depression is affecting your grades they may have noticed the change already. They may be able to help you design a workload and schedule that will be more manageable and can help to steer you in the right direction to get you connected to the resources you need the most.

Reach Out to Family and Friends

Social isolation, homesickness and loneliness can be major factors that are contributing to your depression. If you are comfortable talking to any family member or friends then you should reach out to them. Talk to them, letting them know how you feel and what you are going through.

Call your friends and family back home if you are out of town. If you are having trouble making friends you can try to join a support group. You can also join a student organization and find a way to connect with other people.

Find Help If You are Having Suicidal Feelings

If you are thinking about taking your own life, it is imperative that you get professional help immediately. Check if your campus counseling center has a crisis line. You can call the National Suicide Prevention Lifeline at 1-800-273-8255 or contact your local emergency services.

Overcoming the Shame and Stigma

Anxiety and depression are common for college students, so try to remember you are not alone. There is a very good chance that someone you know will have gone through the same thing. So your roommate or a classmate could be going through the same thing or could have gone through the same thing you are going through.

Educate Yourself About the Condition

Learning about depression can help you to identify the symptoms faster and can help you to go through it better. You can find more about anxiety disorders and depression in our resources section.

You can also try to find information from the health center at your school or the counseling office. Aso check the student resources website of your school. You can also check on reputable websites such as the National Institute of Mental Health’s website. You can also consider sign up for seminars or classes that are relative to what you need.

Join a Mental Health Advocacy or Awareness Organization

Check to see if your campus has any of these organizations. If not, you can search the web to find any that are in the local area. These organizations have the aim of breaking down the stigma that is associated with mental health issues. They also provide excellent support for students who are struggling with mental health issues and depression.
Here at ESTADT Psychological we are always ready to help you with how to deal with depression in college and throughout life. You can contact us for more information.

Do you struggle with depression?

We have clinicians expert on depression, feel free to read about them, or book a free consultation to review your situation.