A Mental Health Guide for College Students and Parents

College is a time of immense change and growth, filled with new opportunities, academic pursuits, and social connections. It’s also a period where many students encounter unique challenges and stressors that can impact their mental well-being (Hudd et al., 2014).

This guide provides valuable information and resources for both college students and their parents to help navigate the mental health challenges that may arise during this transformative phase of life.

Understanding the College Student Experience

The transition to college can be both exciting and daunting. Students are faced with a newfound sense of independence, increased academic pressure, and the challenge of navigating new social environments. These factors, coupled with the developmental changes typical of late adolescence and early adulthood, can create a unique set of stressors that may impact mental health.

Common Challenges for College Students

The college years can present a myriad of challenges, including:

• Academic Pressure: The constant pressure to maintain high grades, meet deadlines, and balance coursework with extracurricular activities can lead to chronic stress, anxiety, and even burnout (Misra & McKean, 2000). Many students struggle with perfectionism, procrastination, and fear of failure, which can further exacerbate these challenges.
• Social Life and Relationships: College often involves navigating new social circles, forming friendships, and developing romantic relationships. For some students, these social situations can trigger anxiety, self-consciousness, and fear of judgment (American College Health Association, 2021). Difficulties with social skills, assertiveness, and conflict resolution can also contribute to relationship challenges and feelings of loneliness.
• Identity Exploration: College is a time of profound self-discovery, where many students question their values, beliefs, and sense of identity (Erikson, 1968). This process can be both exciting and unsettling, leading to uncertainty, anxiety, and even identity crises.
• Trauma and PTSD: If you’ve experienced past trauma, the stressors of college life can sometimes trigger difficult memories and emotions (National Center for PTSD, n.d.). Symptoms of PTSD, such as flashbacks, nightmares, avoidance behaviors, and hypervigilance, can significantly disrupt academic performance, social life, and overall well-being.
• ADHD and Executive Functioning: The demands of college life, such as organization, time management, and sustained attention, can be particularly challenging for students with ADHD (Brown, 2017).
• Depression: Feelings of sadness, hopelessness, and loss of motivation can arise from academic pressure, social isolation, or difficulty adjusting to college life (National Institute of Mental Health, 2023).
• Substance Use and Abuse: The college environment can expose students to increased opportunities for substance use. Experimentation or regular use of alcohol or drugs can have negative consequences for academic performance, relationships, and long-term health.
• Sleep Difficulties: Irregular sleep patterns, late-night studying, and social activities can disrupt sleep, leading to fatigue, difficulty concentrating, and increased irritability.

Recognizing When Your College Student Needs Support

It’s important for both students and parents to be aware of the signs that might indicate a need for additional support. These can include:

• Significant changes in mood or behavior: Increased irritability, withdrawal from social activities, changes in sleep or appetite, or expressions of hopelessness or despair.
• Decline in academic performance: Difficulty concentrating, missing classes, or a sudden drop in grades.
• Increased substance use: Changes in drinking or drug use habits, including increased frequency or quantity.
• Social isolation: Withdrawing from friends and family, spending excessive time alone.
• Physical complaints: Frequent headaches, stomachaches, or other physical symptoms without a clear medical cause.
• Changes in appearance or hygiene: Neglecting personal care or appearance.
• Expression of suicidal thoughts or behaviors: Talking about wanting to die or engaging in self-harming behaviors.

If you notice any of these signs, it’s crucial to encourage your child to seek help.

How College Students Can Take Care of Their Mental Health

College students can take proactive steps to protect their mental health and well-being:

• Prioritize self-care: Engage in activities that promote relaxation and stress reduction, such as exercise, mindfulness, spending time in nature, or pursuing hobbies.
• Build healthy habits: Maintain a regular sleep schedule, eat a balanced diet, and limit substance use.
• Connect with others: Nurture relationships with friends and family, participate in social activities, and seek out supportive communities.
• Set realistic expectations: Avoid overcommitting to academic and extracurricular activities. Prioritize tasks and learn to say “no” when necessary.
• Seek support when needed: Don’t hesitate to reach out to friends, family, professors, or mental health professionals for support. Utilize campus resources like the counseling center or student support services.
• Practice stress management techniques: Learn and practice relaxation techniques, such as deep breathing, mindfulness, or progressive muscle relaxation, to manage stress and anxiety.
• Challenge negative thoughts: Pay attention to negative or self-critical thoughts and practice reframing them in a more positive and realistic light.
• Develop problem-solving skills: Break down challenges into smaller steps and develop strategies for addressing them effectively.
• Limit social media: Excessive social media use can contribute to anxiety, depression, and feelings of inadequacy. Be mindful of your social media consumption and prioritize real-life connections.

How Parents Can Support Their College Student’s Mental Health

Parents play a crucial role in supporting their college student’s mental health. Here are some ways you can help:

• Open Communication: Maintain open and honest communication with your child. Encourage them to share their experiences and feelings without judgment.
• Active Listening: Listen attentively to your child’s concerns and validate their emotions.
• Encourage Help-Seeking: Normalize seeking help for mental health concerns. Let your child know that it’s okay to ask for support and that resources are available.
• Stay Connected: Maintain regular contact with your child, whether through phone calls, video chats, or visits. Show interest in their life and activities.
• Offer Practical Support: Help your child connect with campus resources, such as the counseling center or academic support services. Assist with problem-solving and offer encouragement.
• Respect Their Independence: Recognize that your child is transitioning to adulthood and may need space to make their own decisions and learn from their experiences.
• Educate Yourself: Learn about common mental health challenges faced by college students and familiarize yourself with available resources and support options.
• Encourage Healthy Habits: Promote healthy lifestyle choices, such as regular exercise, balanced nutrition, and adequate sleep, which can positively impact mental health.
• Be Patient and Understanding: Recognize that adjusting to college life takes time. Be patient with your child as they navigate new challenges and experiences.

Why Online Therapy?

Online therapy offers several benefits:

Convenience: Access therapy from the comfort of your own home.
Flexibility: Schedule sessions that fit your busy lifestyle.
Accessibility: Reach a therapist regardless of your location in Oklahoma.
Privacy: Enjoy a greater sense of privacy and confidentiality.

If you’re a college student interested in exploring online therapy, or a parent encouraging your child to seek support, I invite you to schedule a free 15-minute consultation. We can discuss your needs and determine if this approach aligns with your goals.

Derek Minor, MA, Licensed Professional Counselor

Licensed to provide therapy in Oklahoma

This article is for informational purposes only and does not constitute professional medical or mental health advice. Please consult with a qualified healthcare professional for personalized guidance.

References

American College Health Association. (2021). American College Health Association-National College Health Assessment II: Reference Group Executive Summary Fall 2020. Hanover, MD: American College Health Association.  

Brown, T. E. (2017). Attention deficit disorder: The unfocused mind in children and adults. New Haven: Yale University Press.

Erikson, E. H. (1968). Identity: Youth and crisis. New York: Norton.

Hudd, S. S., Dumlao, J. C., Erdman-Sager, D., Murray, D., Phan, E., & Soukas, N. (2014). Stress in college: Major themes in qualitative data from students at a mid-sized public university. Qualitative Report, 19(31), 1-17.

Misra, R., & McKean, M. (2000). College students’ academic stress and its relation to their anxiety, time management, and leisure satisfaction. American Journal of Health Studies, 16(1), 41-51.