3 Reasons Mental Health Challenges Should Not Discourage You

Do You Make Time For Yourself to Practice Self-Care?

Are you tired? Maybe you are tired of feeling overwhelmed, anxious, and depressed. Maybe you are tired of taking hundreds of trips to the doctor. You may even be tired of feeling “stuck” or unmotivated and want to pursue your goals, but can’t seem to shake a dark cloud of doubt or fear hovering over you. I get it. You care about your mental health, but get discouraged sometimes and feel like there aren’t enough solutions to your long list of problems. Well, the great news is, you are not the only one who feels like this. College students are constantly faced with what seems like never-ending challenges. However, I just wanted to give you a few reasons why you shouldn’t let these temporary moments of adversity discourage you. You have the power to educate yourself, initiate transformative conversations, request support, acknowledge how you’re worthy of experiencing peace, and surround yourself with people who understand your experience. YOU are the solution you’ve been waiting for.

You can take better care of yourself by listening to your body and practicing gratitude. If you feel yourself falling asleep, take a break and get some rest! It may also be helpful to acknowledge a few things you are grateful for to remind you about the abundance around you! Genetics, negative thinking, and toxic environments can increase an individual’s vulnerability for experiencing anxiety, depression, or other mental health challenges. The term “vulnerability” can be used to refer to an individual’s tendency to be more at risk for developing psychological problems. In fact, the biopsychosocial model argues that biological, psychological, and social factors influence the manifestation of mental health disorders. The way your body functions, your subjective perceptions of the world, and the way you interact with people affects your psychological health.

3 Gentle Reminders

#1 - It’s Not 100% Your Fault

Biological vulnerability: Biological factors that affect college students include genetics and gender. During their transition to college, students experience puberty-linked biological changes such as a preference for delayed sleep and wake times. These factors can contribute to a college student’s vulnerability to sleep difficulties or disorders. Furthermore, females are twice as likely to have depressive symptoms compared to men. Females tend to value interpersonal relationships, which makes them more vulnerable to feel disheartened about poor social connections or loneliness. Genes and gender are two of the many things you can not control, but may play a significant role in the way you experience different stressors.

What can you do?: You can not choose who your parents are or what genes you possess. However, you CAN start a conversation. Break generational curses of silence and shame by initiating those difficult conversations about your family history. If there are multiple people in your family who struggled with depression, addiction, or any other mental health challenges, there is a high possibility that you could be more vulnerable to experiencing the same situations. It is not your fault. In fact, 74% of attention deficit hyperactivity disorder (ADHD) is attributed to genetic influences related to heritability according to family, twin, and adoption studies. Risky behavior, substance use, obesity, bipolar disorder, schizophrenia, autism spectrum disorder, major depression, anorexia nervosa, obsessive-compulsive disorder, and Tourette syndrome are also highly affected by genetic influences such as single nucleotide polymorphisms (SNP). The high correlation between genetics and the presence of mental health disorders highlights the importance of understanding your family history of mental illness and physical health problems. Your biological composition may not be your fault, but your reaction is your responsibility. You did not choose your susceptibility to experience psychological distress, but you can choose to get a better understanding of your tendencies and family history as you search for sources of support. Let awareness be your superpower. If you are having trouble getting clear answers from your family, you can always make observations. Ask yourself, "What patterns of negative behaviors do I notice in my family and how can I be more proactive about doing things differently?"

#2 - There Are People Who Are Excited About Helping You

Psychological vulnerability: Psychological factors that affect college students include childhood trauma, stress, and negative belief systems. Students who were victims of abuse (e.g. emotional, physical, or sexual abuse), loss (e.g. family member, close friend), neglect, or other traumatic experiences are more likely to develop psychological problems. The overwhelming pressure to succeed and financial burdens related to paying for educational expenses can contribute to stress among college students. Other sources of stress, especially for LGTBQ persons, include subjection to social inequality, lack of access to health insurance, poverty, and parental rejection. Individuals who have negative perceptions of their experiences and tend to focus on irrational beliefs may have a difficult time coping with the stressors in their lives. People who have negative beliefs tend to avoid using mental health resources and have trouble regulating their emotions. Mental health can affect marginalized groups. For example, African Americans and Latinos who experience discrimination are more likely to use substances to cope and less likely to seek professional help. Also, 63.5% of South Asian women encounter higher rates of anxiety and depression compared to White women. Furthermore, Afro-Caribbean men are more likely to experience psychotic episodes compared to White men, but are less likely to receive adequate mental health services. The negative stigma placed on receiving support for mental health challenges convinces people that you need to suffer in silence to be “strong” or “resilient,” but seeking help is the bravest thing anyone can do.

What can you do?: High emotional stability and resilience, which can be enhanced during counseling sessions, can prevent college students from experiencing severe psychological distress. People experience problems all the time, but receiving support from counselors and mentors can increase an individual’s self-efficacy, coping skills, and motivation. Everyone is worthy of receiving support. There are so many resources and services that aim to provide people with tools that decrease intrapersonal and interpersonal challenges. Are you willing to look for help and ask for it? Acknowledge that there are painful experiences you may need to heal from and be encouraged by the people who are eagerly waiting to help you.

#3 - You Can Connect With People Who “Get It”

Social vulnerability: Students are more likely to experience mental health challenges during college, which increases their vulnerability to suffer from suicidal thoughts and behaviors. Social factors that affect college students include new peer groups, more academic responsibilities, louder sleep environments, and increased substance use. These conditions can have a negative impact on the amount of sleep students have. Insufficient sleep can impair physical health and mental health. Insomnia is a factor that can maintain symptoms of depression. Insomnia and substance use both have a negative effect on academic performance. Women who are victims of sexual assault are at risk of developing posttraumatic stress disorder (PTSD) and substance use disorders. Substances may be used as an attempt to cope with distress, but substance use is associated with a rise in PTSD symptoms. Students who drink in moderation are often ridiculed or excluded, which makes them feel pressured to drink more. The peer pressure from friends and personal pressure to fulfill academic obligations can be overwhelming, which can make it extremely difficult for students to find healthy ways to cope with their environment.

What can you do?: Social support is an important protective factor that can decrease the intensity of depression and suicidal ideation. Social support refers to the support that is available from people such as friends or family members. Perceived social support refers to the subjective views of the quality and availability of support. Individuals who believe they are receiving higher levels of support tend to have lower levels of PTSD symptoms. Adults on the autism spectrum tend to rate the quality of their life based on their perceived social support rather than based on their autistic traits, highlighting the importance of providing welcoming environments and compassionate approaches. You can connect with other people by joining a supportive group or nurturing meaningful relationships. People who are surrounded by other individuals who share similar feelings or experiences are more likely to feel seen, heard, and understood. Also, venting to a close friend or family member who is willing to listen can be a nice reminder that you do not have to go through your mental health challenges alone. A supportive group can be a religious organization, a club at school, or even a Facebook group. The point is...you have options!


Conclusion
Biological, psychological, and social factors contribute to the development of mental health concerns. However, you have the power to learn about your family history, seek support, and connect with people who have been through similar situations. Taking care of yourself is a moment-to-moment choice. Choose wisely and be kind to yourself! Share this article with someone who needs a reminder that support is out there!

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