If you are on your undergraduate journey right now, you’re probably trying to have some form of a college experience during an ever-present pandemic. Whether it’s a return to familiar in person learning or your first time away at school, this may seem like an impossible feat. It certainly isn’t the college experience that many of us dreamed about in high school, but here we are, nonetheless! In the spirit of making the best of a less than ideal situation, here are 5 strategies to improve your mental health during these trying times.
1. Find activities that make you feel in control
One of the biggest challenges of this pandemic has been losing control over our lives. In pre-pandemic times, we took for granted the millions of choices we were able to make in a given day. We could decide to go to a restaurant, travel, hangout with a group of people, attend a university. Now, it is up to others to decide what activities can happen, which places can be open, and how many people can be in a given space. On college campuses, the clubs, social events, and activities that were once limitless are now, for necessary reasons, more limited. This lack of control over what we do can leave us feeling powerless and defeated.
You might find yourself feeling like there’s no point of trying to put yourself out there and enjoy your time when things aren’t as they once were. But this pandemic isn’t going away anytime soon, and your college experience is happening now- with or without you! That’s why it is so important to find hobbies and activities that you CAN do, and that give you a sense of control over your life. Maybe it’s walking, hiking, painting, reading, coffee dates, or just quality conversation with a friend. Maybe it’s something entirely different — choose your frat parties wisely based on your risk tolerance and public health. However, students who are able to fall in love again with the simple activities have been shown to have fewer emotional rollercoasters than those who constantly seek new thrills amid pandemic restrictions. Doing simple activities while we weather the future chapters of pandemic living can help us reclaim power over our lives.
2. Set boundaries with people and technology
Setting boundaries in college is hard. You’re likely still trying to figure out who you are and what you want, so actually vocalizing your needs to another person can feel incredibly daunting. But if there’s one thing we’ve learned about this virus, it’s that we don’t all feel the same way about it. That party your roommate has no problem attending might be causing you spiraling anxiety about contracting Delta. Or maybe you see no issue with having a group of friends over and your roommate is secretly super uncomfortable with it. As much as it may feel easier to stay quiet and people-please, you’ll have less conflict in the long run if you set boundaries up front. It’s not mean to let others know what you are and aren’t comfortable with!
Another important boundary to set? Technology. Though it may feel harmless to peruse Twitter and Instagram in between classes, you might not realize that you’re soaking up pandemic-saturated content from all directions as well as stress from comparisons that result from the accounts you follow. While it’s important to stay informed, we need breaks from thinking about variants and what others are doing online. Technology can blur the boundary between our individual lives and the state of the world. But the reality is, our lives and the events that personally affect our days are rather small. We see a small handful of people and go to a select number of locations every day. Go for a walk around campus without your phone, and you might be struck by how peaceful the world around you is, in spite of all the chaos.
3. Acknowledge and accept hard feelings
Have you noticed yourself experiencing more waves of anxiety, depression, sadness, and frustration? You’re not alone – a new study shows that college students are reporting higher levels of anxiety and burnout due to the pandemic. Students have had to adjust to so much: from transitioning to online learning to now back to campus, it is no wonder they are mentally and emotionally exhausted. Change and transition are already major themes for college years, and now they’re amplified by this ever-changing pandemic. Know that these feelings are normal and completely valid. Let the waves come and try not to meet them with resistance. Pushing down or avoiding feelings only makes them worse, so instead try to find healthy outlets for releasing them like journaling, talking to friends or seeking counseling.
4. Maintain Perspective
Sometimes it feels like accepting your feelings and having perspective are opposites of each other. It can be challenging to simultaneously hold the pain of what you’ve lost and to hold gratitude for what you have. Societal messages around this are confusing, often leaving people to feel like they should suck up their feelings and be grateful or to wallow in the unfairness of life. But, a wise mind can honor feelings and maintain healthy perspective. An easy way to do this is simply to incorporate the word “and” more into your emotional vocabulary. For instance, “I feel down about doing college during a pandemic AND I’m so grateful I got into Berkeley;” or “I’m anxious about going back to school again AND I am so glad I get to be around people again.” Challenge yourself to find a sliver of gratitude during an anxious or depressive episode. Notice how it equips your mind with more emotional resilience.
5. Practice Healthy Habits
Another finding about college students’ behavior during the pandemic is that students were, on average, more likely to rely on alcohol, tobacco, and unhealthy eating as a means of coping with stress. It’s no secret that college is already a time when many of us drink a little too much and make a few too many late-night orders on Postmates or to the Durant food court. It’s easy to laugh these behaviors off as “typical,” but if done in excess they can exacerbate mental health symptoms. Alcohol, drugs, and food, when used as consistent coping mechanisms, can create an unhealthy dependence and lead to problems down the line. Check in with yourself about what your go-to behaviors are during stress. Maybe now is a time to drop the doughnut runs and prioritize your mental and physical health. What foods/activities make you feel good both today and tomorrow? Perhaps you could pick one healthy habit – like meditating- and try practicing it every day for a week. See if you notice any difference in your mental state when you incorporate this practice into your life.
These are just a few of the tips that can help you survive the start of the new school year. College has difficult moments for everyone – pandemic or not! Go easy on yourself and remember that you don’t have to do it alone. Reach out to people in your support system or to a therapist for support. We’re all in this just trying to figure it out together.
Loyal Blue is here to help! We offer free monthly drop in sessions or you can make a full appointment with a therapist at loyalbluecounseling.com
By: Maddy Pettit
