Disclaimer: If you are struggling with mental help, call or text 988.

Mental health is an important topic with profound effects on HFU’s student population. The semester’s beginning is typically a difficult time for people to get adjusted to the school environment, new classes, and the workload required of them. Interpersonal situations pop up as well at the beginning of the school year, from students struggling to move into their dorm to making new friends. As students try to balance their lives on the cusp of this new transition, their mental health will be affected. First-year students try to adjust to their new lifestyle, while older students struggle getting back into the groove.

Significant research by The National Education Association shows that most college students meet the criteria for at least one mental health issue: “44 percent of students reported symptoms of depression; 37 percent said they experienced anxiety; and 15 percent said they were considering suicide—the highest rate in the 15-year history of the survey.” These statistics are astoundingly high compared to the previous surveys. One’s mental health journey is arduous and isolating. Students that I know (and myself included) have struggled with mental health. There are certain strategies that I have implemented in my life that have helped with my self-esteem and mental health. I want to share how mental health can affect college-age students and share some strategies that help with mental health and self-esteem.

Family and friends might not realize the severity of mental health-related issues. However, these issues should be taken just as seriously as physical ailments. Mental health can cause detrimental effects on students’ ability to complete assignments. The National Education Association data shows that “four in 10 college students have recently considered withdrawing from college” due to emotional stress. The heavy workload of college, combined with the responsibilities of college-age students like work or caregiving, compounds into a high level of stress. This stress can affect ongoing mental health problems such as depression or anxiety. 

The National Institute of Mental Health suggests the following strategies to take care of your mental health:

• Make sleep a priority.
• Set goals and priorities.
• Practice gratitude.
• Work on physical health (eat healthy and exercise). 
• Try a relaxing activity.
• Be positive.

Another factor in both mental health and academic success is self-esteem. The Journal of Education and Practice published a study “conclud[ing] that there exists a strong positive correlation between self-esteem and academic achievement in university students.” Moreover, it can be that academic success has a positive relationship to a high degree of self-esteem. Alyssa Duaime, a senior psychology student here at Holy Family, says that she believes mental illness/low self-esteem does affect academic performance: ”If you don’t believe in yourself and/or your skills, you are in a way setting yourself up for failure. This is why you may notice teachers starting to push that students should reach out if they have these feelings of depression or low self-esteem. Having mental illness or low self-esteem in an academic setting acts as a roadblock for what you can do!” 

It can be hard to motivate yourself to complete assignments when you feel a lack of motivation and confidence in yourself. I have struggled with self-esteem. This affected me greatly as a future teacher. I felt that I was not a good speaker, and my body would become wracked with anxiety anytime I had to present a lesson plan. This lack of confidence in myself affected my academic performance. 

Here are some strategies to help elevate your self-esteem from Mind.org: 

• Say positive things to yourself.
• Practice saying no (to things you don’t want to do).
• Try to avoid comparing yourself to others.
• Do something nice for yourself.
• Accept compliments.
• Celebrate successes.
• Focus on positive relationships.
• Look after yourself.

Personally, my favorite strategies to use are setting personal goals and doing something nice for myself. Both of these combined create a reward system. I tell myself, “do your homework, then you can go shopping.” This way, I am able to relish in my reward while also appreciating the work I was able to accomplish. Both these things elevate my self-esteem and motivate me to work harder in school. If you ever feel a lack of motivation, give these strategies a try!

Duaime recommends journaling for students with low self-esteem: “I think journaling is always great to allow yourself to freely have your thoughts and then go back to reflect on them—which can also assist your therapist in treatment if you share the journal with them!” She also adds, “For students who have low self-esteem, I would recommend, of course, therapy, especially a CBT [Cognitive Behavioral Therapy] approach.” For students who struggle with low self-esteem or mental health issues, it is never too late to reach out for help. 

Clubs or extracurricular activities might be a good idea to take your mind off of schoolwork and be a safe space to make new friends. Holy Family hosts a variety of clubs that align with your interests and major. Check out the club list here! Some clubs I recommend that are geared towards everyone and open to new members are: Writer’s Bloc, Film Club, and Spectrum, An LGBTQIA+ Student Alliance. These clubs are open, accepting, and might take your mind off of assignments!

Holy Family offers Counseling Services on campus. This service is FREE and confidential, available to enrolled full-time students and part-time students at the discretion of the center’s director. Duaime also provides a testimony for Holy Family’s counseling services: “I have heard wonderful things from students that have! I spoke with one of the staff members for an interview for one of my classes, and he was very sweet and willing to help with anything. If I remember correctly, they are also able to defer students to actual practices if they need more help than what the university can provide. An example of this is medication.” 

Another on-campus support system is the Dean of Students. This office deals with general issues relating to wellness and academics. This office can help you navigate situations with faculty or leaves of absence. They provide support for students and help you work through individual issues and concerns. 

As for external services, talk to your primary care provider so that they can refer you to a therapist or a mental health professional. This is the route I personally ended up taking for myself, and I haven’t looked back since! My primary doctor sent me a link to a website that matched up my needs and preferences. The website was able to match me with a therapist that suits me perfectly and understands how to help.

If you can’t get into contact with counseling services or your doctor, here is a collection of resources to help you find local treatment. You can search via your zip code, and a bunch of wellness centers will pop up. The information includes the address, phone number, and payment type accepted. The website also includes helplines for urgent situations, like the suicide hotline (call or text 988 for access to the suicide hotline). Remember, you are never alone. There is help both on campus and off campus.

Haley Hand is a senior Secondary Education English major with a minor in Creative Writing. She loves to read books in her free time.