The Ultimate Guide To Balancing Your Mental Health As a College Student

College life can be full of life and new experiences, a place for you to find growth in your academics and social life and a place for you to discover who you are. These things are all great, but most people don’t talk about the toll college can take on your mental health. This can include significant stress and challenges in your overall mental health journey. Further, today we will discuss how you as a student within your busy schedule can manage your mental health like a pro.

On-Campus Resources For Your Mental Health

The Importance of Mental Health in College

As stated in the introduction, college can present itself with a set of challenges that can take quite a toll on students’ mental health, if not handled properly with a positive mindset and having good mental health. Some of these challenges include entering a new environment, creating new friendships and other social connections, and of course, the pressure of starting school as a college student.

When beginning your new academic journey as a college student, it is important to keep mental health at the forefront of your mind. Students who balance their mental health with their school work are more than likely able to better themselves academically, rather than those who don’t, which will in turn lead to difficulty in focusing, performing academically, or completing assignments on time.

As previously stated, college life can be full of new people, places, things, and experiences. Putting mental health first can foster faster adaptability in terms of a variety of setbacks and difficulties. Holding emotional stability while experiencing something as new as college life will in turn benefit your mental health in the long run.

Finally, learning to manage your mental health as a college student can be extremely beneficial when creating and living your long-term goals and of course, happiness.

Campus Counseling Resources

Within the variety of mental health services that Ball State can offer to you, counseling services are one of the more popular options. Located in the Welcome Center, (better known as Lucina Hall), the Ball State Counseling Center is here to provide you with short or long-term treatment, all at no cost to students, and the counselors are readily prepared to help you with any mental health concerns you may have. All appointments and discussions within your session will be entirely confidential.

Further, if you are interested in just finding a place to quiet your mind after a stressful day and are interested in learning more about the Counseling Center, visit the Resource and Relaxation Room located at Lucina Hall. The room provides massage chairs, pamphlets about the services provided, help books, and more, all free for student usage.

Mental health can offer a variety of benefits and challenges, such as providing an emotionally healthy mental state which can benefit your schooling and your social circles, but can also provide a variety of negative emotions if not handled properly. Luckily, Ball State can provide students with a variety of options to further benefit you and your mental health. If any of the options listed interest you or to learn more information, https://www.bsu.edu/campuslife/counseling-center.

Online and App-Based Resources

Need a few quick fixes to your mental health routine but don’t have time to visit the on-campus center? Ball State is here to provide you with a variety of online digital resources, free, and available 24/7 for all students. Some of these resources are…

1. Welltrack - an online platform with provides resources for mental health with an additional mood tracker.

2. Together all - An online community available 24/7 ready to help you with your mental health.

3. Located on the resources page of the Counseling Practicum Clinic on Ball State’s website, you will find a list of recorded webinars on mental health, as well as a list of downloadable PDF files for meditation, relaxation, and self-care. These PDF documents are prepared to help you anytime and anywhere.

Each mental health platform listed provides a variety of opportunities for you to gain resources for your mental health with just a few clicks. Tracking your mood allows you to understand your feelings, which in turn can lead to a variety of benefits, such as performing better academically and more. As Ball State students, these platforms are entirely free and easily attainable at all times.

For more information on these resources, please visit https://www.bsu.edu/campuslife/counseling-center.

Supportive Communities and Student Groups

Supportive communities foster vulnerability, a sense of belonging, emotional support, and more. Not only can supportive communities and student groups on campus provide you with new friends, but they can also provide accountability, validation, better mental health, and more. Talking about your feelings rather than holding them deep inside can be more beneficial than most may realize. As we all know, college can be overwhelming and lonely at times, so having that core group of students who also understand what you are going through can help you to understand that it can get better, and provide a space to be open and vulnerable will help you to understand that you are not alone.

Thankfully, Ball State provides a variety of clubs and groups to help you with just that. Joining a club can build your social circle and more, which can be found in Greek Life, academic clubs, religious organizations, art clubs, and more. Although these clubs are specific and for different interests, each one provides the same goal, to build community and togetherness. These clubs allow students to come together as one to further build community and provide a sense of purpose amongst the student body.

If any of this is of any interest to you, visit

https://bsu.campuslabs.com/engage/organizations

The Effects of Sleep on Your Mental Health

Connection Between Sleep and Mental Health

Sleep plays a crucial role in maintaining good mental health, and mental health issues can disrupt sleep patterns.

Adequate sleep is essential for emotional well-being and cognitive function. When students do not get enough sleep, they could experience mood swings, increased irritability, and difficulties in managing stress and anxiety. Chronic sleep deprivation is associated with a higher risk of developing mental health conditions, such as depression and anxiety disorders.

Conversely, individuals with mental health issues often experience disrupted sleep patterns. Common college mental health conditions like depression and anxiety can lead to insomnia or hypersomnia (excessive sleep). These sleep disturbances can further exacerbate their mental health symptoms, creating a vicious cycle.

Proper sleep hygiene and healthy sleep habits alongside routine are crucial for managing and improving mental health. Addressing underlying mental health issues through therapy, medication, or other treatments can also help regulate sleep patterns.

Tips for Improving Sleep Quality

Now that we've established the link between sleep and mental health in college, here are some practical tips to help you prioritize sleep and enhance your well-being:

• Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.

• Avoid caffeine and electronic devices (phones, laptops, tablets) at least an hour before bedtime. The blue light emitted from screens can disrupt your circadian rhythm, making it harder to fall asleep.

• Develop a relaxing pre-sleep routine to signal to your body that it's time to wind down. This could include activities like reading a book, taking a warm bath, or practicing meditation.

• Ensure your sleeping environment is comfortable and conducive to sleep. This includes a comfortable mattress and pillows, as well as a dark, quiet room. It is important to try and keep any and all homework away from your bed.

• Find healthy ways to manage stress, such as exercise, yoga, or mindfulness meditation. These practices can help you relax and reduce the negative impact of stress on your sleep and mental health.

• If you're struggling with sleep or your mental health, don't hesitate to seek support. Most colleges offer counseling services where you can discuss your concerns and get guidance on how to improve your well-being. ( see other section)

Creating a Sleep-Friendly Environment

Creating a sleep-friendly environment is essential for ensuring a good night's rest, which is crucial for overall health and well-being. Here are some key factors to consider when optimizing your sleep environment:

• Mattress and Bedding: Invest in a comfortable mattress and pillows that support your body's unique needs. Quality bedding, such as soft sheets and breathable fabrics, can enhance your sleeping experience. Sometimes adding a mattress topper to the beds provided by the university can help make old mattresses feel new again

• Room Temperature: Keep your bedroom at a comfortable temperature, usually between 60-67°F (15-19°C). A cooler room promotes better sleep as it mimics the body's natural drop in core temperature during the night. Talk to your roommate about a temperature that works best for both of you.

• Darkness: Use blackout curtains or blinds to eliminate outside light. A dark room signals to your body that it's time to sleep, helping to regulate your circadian rhythm.

• Noise Management : Reduce disruptive noises with earplugs, a white noise machine, or soothing sounds like ocean waves. These can drown out disturbances and create a serene atmosphere. When living in a dorm or an apartment with thing walls can make having limited noise difficult but do your best to find what works for you.

• Declutter and Organize: A clutter-free bedroom can reduce stress and anxiety. Keep your sleeping space tidy, as a messy room can make it challenging to relax.

• Limit Screen Time: Avoid screens (smartphones, tablets, TVs) at least an hour before bedtime. The blue light emitted by screens can disrupt your circadian rhythm by suppressing melatonin production. Try to give time between homework and bed, even if its just the walk from the library to your dorm.

• Proper Lighting: Use soft, warm lighting in the evening, as harsh, bright lights can interfere with the body's production of melatonin. Consider using dimmer switches or bedside lamps with warm-colored bulbs.

• Calming Colors: Choose soothing, neutral colors for your bedroom decor. Colors like soft blues, greens, or pastels can promote relaxation.

• Aromatherapy: Incorporate calming scents like lavender or chamomile through essential oils, sachets, or scented candles to create a tranquil atmosphere. Most dorms don't allow candles or candle warmers due to the fire hazard but look for a diffuser or even a diffuser pillow

By implementing these changes, you can transform your bedroom into a sleep-friendly oasis, helping you enjoy more restful and rejuvenating sleep. A conducive sleep environment can significantly improve your sleep quality and contribute to better overall health and productivity.

The importance of sleep on mental health

Sleep is a fundamental biological process that plays a crucial role in maintaining both physical and mental health. In college, students often find themselves sacrificing sleep to meet deadlines and keep up with their busy schedules. Unfortunately, this sleep deprivation can have severe consequences for their mental health. Lack of sleep can significantly impact your mood and emotional well-being. Inadequate sleep can make you irritable, and anxious, and even lead to depressive symptoms. It impairs your ability to regulate emotions effectively, making it more challenging to cope with the everyday stresses of college life. This could cause further complications with your social life as well.

Sleep is essential for cognitive function and memory consolidation. In college, where learning and retaining information is paramount, sleep deprivation can hinder your ability to perform well academically. It can result in difficulties concentrating, problem-solving, and retaining information, which can add to your stress and anxiety levels. College can be a breeding ground for stress and anxiety, and sleep deprivation only exacerbates these feelings. When you're sleep-deprived, your body produces more stress hormones like cortisol, making it even harder to manage anxiety and stress.

One of the challenges college students face is the vicious cycle of sleep problems and mental health issues. Stress and anxiety can lead to sleep problems, while sleep problems can worsen stress and anxiety. Often these cycles end by a student getting to their limit and having a break of some kind. Noticing the signs of burnout and exhaustion can really help before it gets to this point. Breaking this cycle is crucial for maintaining good mental health throughout your college years.

Balancing School and Social Life

As a student trying to soak up every second of the college experience while also working towards future success, finding the time for both school work and social life can feel like an impossible balancing act. Between attending classes, homework, extracurriculars, social events and more, students often find themselves feeling mentally drained and all consumed trying to fit everything in. However, being able to navigate these different areas of life and maintain a healthy balance is essential for students' mental-well being. Today we will explore why exactly finding this balance is so important, and some different strategies which students may find helpful when it comes to trying to achieve equilibrium.

Nurturing Friendships and Social Connections

College is a time period of academic growth and opportunity, preparing students for the chapter of their lives where they are able to begin exciting new careers. But, while academic growth should be one of every student's main focuses, it cannot be anyone’s sole and only focus. Social interaction and participating in social activities throughout college is just as important as academics. Having the right amount of social interaction, and creating the right support network play a significant role in a person’s mental well-being, reducing stress and isolation, providing emotional support, creating a sense of belonging, and increasing a person’s overall happiness. Getting through the tough academic challenges which students are bound to face at some point throughout their time in college may be made much more difficult without the emotional support which nurturing friendships and social connections can provide, therefore finding the correct balance between having social life and excelling academically assures that these mental and emotional needs are being met. Furthermore, finding the right social network and making the right connections can even advance academic success. Finding like-minded individuals who also strive to prioritize their academic endeavors can be motivating, as student’s form friendships where they hold one another accountable and offer encouragement to one another when working towards academic goals.

Setting Boundaries for Social Activities

When living on a bustling college campus where events and opportunities are constantly popping up, it can be easy for student’s to overbook their schedules, and hard to make the decision when to say yes and when to say no. However, learning to set boundaries when it comes to social activities is essential to succeeding academically as well as fostering important relationships. A few tips that may be useful when it comes to setting social boundaries for social activities include…

1. Time Management. Whether time management be creating a schedule, or setting aside specific times for studying in between events on one’s social calendar, being able to allocate specific periods of time to specific tasks allows for students to maintain a better balance between academic and social commitments.

2. Communicating Boundaries. Sometimes, it can feel difficult to say no to an activity with friends that sounds fun to work on a homework assignment instead. In order to successfully find balance, students need to get comfortable with saying no and communicating to their friends and peers why they are setting these boundaries.

3. Adapt and Adjust. College life comes with all kinds of curve balls. While one week a big test might be a student’s focus, the next it could be an exciting event on campus. Adapting to schedule changes and adjusting boundaries will help student’s not to feel burnt out in one aspect of life while neglecting another.

Self-Care

Practicing self-care is fundamental to both a person’s physical and mental well-being, which means setting aside time for acts of self-care can have a positive influence over other aspects of life. When trying to find a balance between school and social life, students should remember that in order to thrive in this whirlwind of different commitments it is essential to include some “me time” to take care of themselves as well. There is often a misconception around the practice of self-care which can make these types of activities sound like an indulgence, but self-care is much more than just a spa day. Staying hydrated and eating nutritious foods, exercising, getting good quality sleep, getting outside, and so many other little acts are forms of self-care which are easily incorporated into a daily or weekly routine. Taking the time to complete activities such as this which contribute to one's overall well-being can help a person to show up as their healthy, clear headed, and overall best self in all that they do, and avoid things such as academic burnout or social exhaustion, making achieving the balance between these two aspects of college life a lot easier.

FOMO

The fear of missing out, also known as FOMO, is a psychological phenomenon which describes anxiety or unease that people experience when they feel as if they are missing out on activities they are not involved in which are bringing joy to others. These feelings of anxiety and unease are one causation of student’s struggling to achieve a balance between academics and their social lives, feeling pressure to attend any and every social event they are invited to in order to avoid the regret of not attending. So how exactly should one deal with these feelings? One major cause of the sensation of FOMO is social media, so in order to combat this feeling, a time limit should be put on social media use, as well as being mindful about social media consumption. For example, refraining from checking social media platforms while doing some necessary studying for a big exam can allow for one to be more clear minded while taking this time to study, without what else they could possibly be doing looming over their head. Creating a list of priorities can always be a tool to combat the feelings of FOMO. By looking at a list that identifies the goals a person is aiming to accomplish, seeing what other people are doing may matter less in the grand scheme of things.

While finding a balance in the midst of a full and busy life can seem extremely challenging at times, it is entirely possible with the right mindset. College is a time for both having fun with peers and growing academically, and the experience should be treated as such with the right care poured into both of these aspects of life.

Common Mental Health Challenges For College Students

Students have to deal with a plethora of mental health challenges throughout their time in college. This is a challenging and high-stress time in people’s lives. People go through problems in relationships, creating emotional trauma that lingers over them every day of their lives. When in college, students can suffer from many different symptoms of depression and anxiety, which can control their lives in different ways. This can affect their performance in school, which in turn creates more mental health problems. In turn, stressful times in school can create feelings of loneliness and overwhelming feelings. Students also struggle in social situations, feeling like they’re overwhelmed with how people feel about them all the time. Because of this, it can sometimes be hard to focus on school or other things in your daily life. Also, in college it’s hard to eat right and exercise every day, due to many factors. First, the access to good food is nearly non-existent. Also, the schedule is so grueling that it’s hard to focus on these things. Students must focus on these things, and it will improve their mental health tenfold. It’s truly the little things that matter. If you do not feel good physically, you absolutely will not feel good physically.

Developing Healthy Habits

There are many different ways that you can improve your mental health in the short term. Long-term issues can be scary and harder to work on, but making yourself feel better in the short term is important. My personal favorite is watching one of my comfort TV shows. Those include Phineas & Ferb, Spongebob, and Family Guy. When I watch something that is comfortable and enjoyable to me, it immediately improves my mental health. Also, sometimes it’s best to shut off your social media and disconnect from the internet. The internet can give you immense amounts of anxiety in multiple ways. When you are consistently viewing the fun things that everyone else is doing, it can make you feel like you’re either missing out or not doing enough fun stuff. It can be very depressing. Disconnecting from the internet can improve your mental state in many positive ways. Cutting your screen time, most importantly before bed, can improve your sleep and mental state. Blue light can also affect sleep and mood. Apple makes it possible to limit the screen time on your phone, and that could benefit your mood in the short term.

Physical activity is also a very important part of your mental health, for multiple reasons. First, mental health improves with better self-confidence. That can be created with increased physical fitness and wellness. Also, your body responds positively to life when it is in a healthier condition. You could try doing simple exercises every morning, or when you need them to improve your mental health. You do not need to become a fitness expert overnight, just do what is comfortable for you and increase your level of health slowly over time. Going on walks/jogs can have a massively positive impact on your overall well-being, specifically related to your mood.

One of my personal favorite fixes for your mental health is to connect with a loved one. Call your parents, grandparents, siblings, or friends and talk to them. Make sure you are choosing a person who makes you happy when you talk to them. A short call can massively improve your mental health. Interpersonal conversations can be fruitful for mindfulness and give you a feeling of both accomplishment and having a purpose. It is important to feel loved. Giving yourself a sense of purpose can improve your mental health very quickly.

Listening to music is another great way to quickly improve your mental health. Uplifting tunes are a very important and useful tool in your journey to fight off negative feelings in your daily life. Personally, I feel like I can make a direct change in my mood using just music. I use artists like Pitbull, Drake, or Frank Ocean to improve my mental health. Similarly, if you would like to soak in your sadness a little bit, listen to bands like Modern Baseball. Lo-fi or background ambient music can also help you calm down and feel better in a pinch.

Breathe

One last thing that I find very important is to breathe. Sometimes, you just need to slow down and take deep breaths. This can also be useful to fall asleep easier. Anytime during the day, you can use this trick to slow down your racing thoughts and quickly improve your state of mind. This is typically the most recommended tool from licensed therapists in dealing with anxiety. When you slow your life down, it’s easier to recognize negative patterns and fix things. This is also an effective way to improve your sleep. You can use it to fall asleep and to put your mind at ease during stressful times. Breathing is essentially the most important quick fix for mental health that exists. It can be used in a multitude of situations to fix how you feel. It is very effective in clearing your head. Slow, controlled breathing exercises can be used and are easily found online. In conclusion, there are many different ways you can quickly improve your mental health on a daily basis. You have the tools, now it’s up to you to improve your quality of life. And remember, there is help everywhere you look.

Tips To Manage Your Schedule

Time Management Strategies

In the fast-paced world we live in today, effective schedule management is a skill that can significantly impact your academic success and overall well-being. Learning about and implementing time management strategies is the first step to staying on track with your schedule. College life, and just life in general, can become hectic. To stay on top of academics, work, and extracurriculars while also having time for yourself, it’s important to make sure there is time for it all.

One way to go about tracking your time is to use the time-blocking method. Time-blocking is a time management strategy that divides your day into smaller blocks of time to focus on certain tasks. You can start using this strategy by creating or downloading a template. Or you can utilize Google Calendar and Microsoft Outlook, it all depends on your preference. After determining how you will manage your schedule, list out all of your responsibilities with days and times. This can include classes, study sessions, work, self-care, exercise, extracurriculars, and more. Now you can assign each of your daily tasks to the allocated time blocks. Be sure that each block only has a few or just one single task, so that you can allow for a deep focus. And don’t forget to incorporate mental breaks and self-care!

If you’re a college student struggling to maintain your schedule, try this method out. It takes time to find a solution that works for you, so don’t worry if this one doesn’t help, there are more unique methods to managing your time. Techniques like the Eisenhower Matrix and the Pomodoro also aid in productivity and time management, so feel free to check those out on your own time!

To download a time-blocking template for yourself, click here: 7-Day Weekly Planner (Time-Blocking).

Creating a Study Schedule

A well-structured study schedule plays a vital role in academic success. Creating a personalized study schedule begins with what your most important and most difficult classes are. Then understand your learning style by thinking about whether you work better with a shorter focus, incorporating breaks in between, or a longer study session. After knowing your preferences and what you want to focus on, make a weekly overview of your commitments. Using a digital or physical planner to write out all of your upcoming responsibilities makes it easier to plan your study sessions.

It’s also important to know if you like studying better in the morning or at night. Try to allocate your most productive times for your study sessions. When implementing your study schedule, make sure to set realistic goals and deadlines to keep yourself accountable. Stick to your schedule and minimize distractions by finding a quiet and comfortable space. By following these steps, you can establish a study routine that promotes discipline and consistency.

Balancing Academics and Extracurricular Activities

As a student, balancing your academics and extracurricular activities is a task that is rewarding yet challenging. While academics and college life are essential for your education, extracurricular activities offer opportunities for personal growth and development. Making your way through college opens up paths to explore your passions, leads you to the development of more skills, and creates long-lasting relationships with like-minded individuals. These experiences go beyond the classroom, shaping you into a well-rounded individual, making you stand out to future employers, and enhancing your overall college experience.

However, it can be a struggle to balance these commitments. To navigate your academics and extracurricular activities, it’s helpful to set priorities and find an equilibrium between the two. You can start by setting your priorities by identifying important classes, assignments, study sessions, and projects. Use a calendar to highlight priorities, make note of deadlines, and plan out how much time is needed for each task. This will give you an overview of what needs the most focus and when it is due.

When it comes to extracurricular activities, they often require similar dedication as academics do. From involvement in Greek life, sports, or clubs, you can enhance your ability to manage your time more efficiently. The experience of managing your personal commitments can teach you the value of prioritization, planning, and communication for you to leverage with your academics as well.

Incorporating Breaks and Self-Care

Amongst your busy schedule, don’t forget to give yourself some time for breaks and self-care. Even when you feel like there is not enough time for a break, giving yourself some time to rest or to get up and stretch can benefit your focus more than you think. Studies have shown that taking breaks may help when it comes to learning new skills or information. So, by even taking just a five-minute break, you are giving your brain the capability to process and reset.

As for self-care, you can prioritize relaxing activities ahead of time to wind down and give yourself a full mental break. Although it does not always have to be planned, it can be incorporated into your daily routine! Engaging in physical activities and mindfulness like walking to and from class while focusing on your senses can be a self-care activity, especially for those who are extra busy. Some activities that take more time, but are great for a more relaxing break are yoga, working out, meditation, and having a self-reflection journal. Ultimately, it is vital to take care of your mental and physical well-being for academic success and overall happiness.

https://www.nih.gov/news-events/news-releases/study-shows-how-taking-short-breaks-may-help-our-brains-learn-new-skills

College can be a stressful experience, but it doesn’t have to be. Don’t let it overwhelm you or what matters, your mental health.