Starting any form of education is a big change and having a mix of feelings is completely normal. You might feel excited about the newfound independence of college or university life. At the same time, you may be nervous, wondering how to make friends and how to handle your coursework, finances and everyday life. You might even feel sad about being away from your loved ones. 

Being a student is full of opportunities, but it also brings its own set of challenges that can affect your mental wellbeing. Juggling classes, social life and self-care can be tough. But, let’s not forget about the stress that can come from revising for exams and essays.  

Big life transitions are known to be difficult. A UK study found that students felt the most distressed during their first semester of university. Although their distress levels went down over time, they never fully returned to how they felt before starting university. 

In this guide, we’ll give you practical advice on managing stress during your college journey, whether you’re currently enrolled or have already graduated. We’ll also share some tips on taking care of your mental health during the semester and how you can make the most of your education. 

myths about student mental health

starting your studies 

Starting university is a big life change. It’s often a time when people feel more emotionally vulnerable than usual. So, what can you expect during this transition? 

• Independence and lack of structure: Having more freedom can feel exciting, but without a set routine, it’s easy to feel overwhelmed or unmotivated. 
• Money worries: Managing your own finances for the first time, like budgeting for rent, food and social activities, can be stressful. 
• Making new friends: Building a new social circle takes time and feeling lonely at first is completely normal. 
• Homesickness: Missing family, friends and the comfort of home is a common part of adjusting to university life. 
• Academic pressure: University work often comes with higher expectations, which can lead to stress and self-doubt. 
• Discovering neurodivergence: Some students realise they might be neurodivergent (e.g. ADHD or autism) as they face new academic and social challenges. 
• Exploring your identity and interests: University is a time for self-discovery, which can be exciting but also bring uncertainty. 

common mental health challenges faced by students 

Young people attending universities and colleges are in a critical transition period, often associated with various mental health difficulties. Here are some of the most common mental health conditions or challenges students face. 

Anxiety 

Anxiety is a common issue among students. It’s that uneasy feeling you get when you’re worried or scared about something that might happen soon or in the future. When anxiety starts affecting your daily life and what you want to do, it becomes a mental health issue that needs attention. 

Depression 

Depression is a prevalent mental health condition among students. It represents a complex emotional state characterised by intense sadness, hopelessness and a loss of interest or pleasure in daily activities. When these depressive symptoms persist and significantly impair a student’s functioning and overall quality of life, it is categorised as a mental health condition.  

Eating disorders

Eating disorders encompass severe mental health conditions such as anorexia and bulimia. Anorexia involves extreme food restriction and distorted body image, often resulting in dangerously low body weight and physical and psychological complications. Bulimia involves binge eating followed by behaviours to control weight, leading to poor health effects and problems with body image.  

Neurodiversity

Some students first realise they might be neurodivergent when they get to university. Being neurodivergent means your brain works differently in areas like focus, learning or social interaction. This can include conditions like autism, ADHD and dyslexia.  

While neurodivergent students bring many unique strengths to their academic journeys, they are also are higher risk of leaving university early and experiencing mental health challenges, such as anxiety or depression. The good news is that most universities offer specialised support for neurodivergent students like specialist mentoring, peer support groups and learning adjustments.  

Stress 

Stress is a common psychological response to challenging situations or overwhelming demands. It often manifests as feelings of tension, anxiety or unease. In a student’s life, stress can result from academic pressures, exams, deadlines and personal issues. While moderate stress can sometimes motivate, excessive or chronic stress can harm one’s mental and physical wellbeing.

Suicidal thoughts 

Having suicidal thoughts is a severe mental health concern. These feelings encompass thoughts, urges or intentions related to self-harm or taking one’s own life. They often emerge because of overwhelming emotional distress, psychological pain or a sense of hopelessness. Suicidal feelings are medical emergencies, and anyone experiencing them should seek immediate help. 

while a student: be SMART

There’s a lot of advice on the internet about student life that can feel quite overwhelming, but we’ve condensed it to make it easier for you. Remember to be SMART about it! 

Study effectively 

Discover effective study techniques that optimise both your productivity and retention. Occasionally, selecting a library as your study environment can prove more advantageous than your dorm room, where many distractions exist.  

Set clear boundaries for technology use, take regular breaks from screens and utilise apps to monitor and limit screen time. Choose meaningful and beneficial content when engaging with social media and remember to disconnect to maintain a healthy balance.

Master your schedule 

Take charge of your time to reach your academic goals efficiently. Be aware of your deadlines and how they work to manage your time better. Create a schedule where you allocate study time.  

A simple method to help with this is using the Pomodoro technique, which involves focused study periods of 25 minutes followed by 5-minute breaks. Research has shown that this method ensures productivity during study sessions, promoting a well-rounded routine.  

Achieve balance 

Achieving a balance between your studies and non-academic activities is essential for your wellbeing. Don’t be afraid to join clubs and societies and make time for friends and family. You might try to find a cause you’re passionate about and consider volunteering or engaging in local community activities.  

Ensure you have a budget and enough savings to maintain your needs. Maintaining balance is a crucial step to your success.  

Refuel mind and body 

Prioritising self-care is crucial to optimising your academic performance and preventing burnout. This entails maintaining a healthy lifestyle, getting adequate sleep, having a healthy diet and engaging in activities that rejuvenate your mind and body. Stay hydrated and schedule routine check-ups with your GP and dentist.  

When you prioritise self-care, you enhance your physical and mental wellbeing, build resilience to avoid burnout and excel in your academic pursuits.

Tackle stress 

The demands of academic life can often lead to heightened stress levels. To counter this, it’s essential to cultivate strategies to navigate stress successfully. This may include practices like mindfulness meditation, grounding practices or maintaining a support network of friends and mentors. You can do it by applying three rules:  

• Stay positive: Whenever things don’t go as planned, try to see them as chances to learn and grow. 
• Keep trying: Even if things are difficult, set small goals that you can achieve along the way. Don’t give up and keep your focus on what you want to achieve in the long run. 
• Be flexible: Sometimes, you’ll need to change your plans. That’s okay! Learn to adjust and find new ways to reach your goals while staying true to what matters to you. 

When things feel too hard, it’s important to ask for help. Reach out to a teacher, university mental health or wellbeing team, or a trusted adult in your life. They are there to listen, understand and support you through tough times so you don’t have to face them alone. If you need help, don’t hesitate to ask for more support. Asking for help is not a sign of weakness and you shouldn’t feel ashamed when you do so.  

after education: stay CALM  

Life after school is arguably more overwhelming than being in school. But remember to remain CALM and you’ll be all right. 

Cultivate personal growth  

After graduation, invest your time in constant self-improvement. Make small daily changes that contribute to your growth, such as developing new skills and positive habits. Embrace this opportunity for self-discovery and continuous development on your academic and career success path.  

Avoid comparisons  

Resist the urge to compare your post-graduation journey to others. Recognise that each person’s path is unique, and success takes different forms. By avoiding comparisons, you free yourself from unnecessary stress and self-doubt – allowing you to focus on your individual growth and achievements. 

Learn from experiences  

Consider your desired career as a long-term goal and embrace the opportunities to gain valuable experiences, even if they differ from your initial plans. Embrace opportunities to learn and grow, understanding that these experiences contribute to your personal and professional development.   

Maintain composure  

Post-graduation life can be uncertain but remaining composed and resilient is essential. Getting a job is challenging but don’t panic if things don’t go as planned. Stay focused on your long-term goals, learn from setbacks and recognise that they offer valuable lessons and opportunities for growth as you navigate post-graduation challenges.