The term mental health is thrown around a lot. Often we hear that “mental health needs to be talked about”, but no one is willing to open up the floor for substantial discussion. While the intention may be noble, merely acknowledging that mental health is important is not enough to combat the various (often overlapping) struggles that students face. Many of us want actionable solutions that aren’t just condescending remixes of “get enough sleep” or “exercise”.
Here at ByteSized, we want to give you some tips — student to student. We’ve gathered a list of common problems that can lead to poor mental health, especially in students. The issues mentioned in this article can sometimes be symptoms of a bigger problem, especially if you are dealing with several at one time. In this case, it’s encouraged that you seek professional guidance (resource bank at the end of this article).
Burnout
Burnout occurs when a person is emotionally and physically exhausted due to different factors. In the context of school, these factors can be internal like feelings of imposter syndrome, or external like being overburdened by coursework. The terrible thing about burnout is that it feels like an inevitable cycle. The most important thing you can do to break this cycle is to listen to yourself. Is your work-life balance skewed? Is there a personal problem that’s been on your mind? Do you feel too uninspired by the work you’re doing? Whatever it is, the key to fixing burnout is to tackle your core problems first. That can be a long process, so until then here are a few tips to get you going.
1. Create a Routine
Humans are creatures of habit. If you set a routine with a few key things you do everyday at around the same time, especially preceding work, you’re creating signals for your brain. When you repeat these signals, you’re essentially making a habit out of a productive mindset.
2. Keep a Record
This can mean recording yourself being productive with your phone, journaling what you’ve gotten done in a day, or keeping track of all your tasks using an app like Notion. Having a record of your productivity allows you to measure it. When you do this, small tasks become just as much of an achievement as big ones.
3. Fit in Entertainment
It might feel like if you stop in the middle of a productive streak that you will never be able to get back to work, but long bursts of activity only drain you faster. Instead, schedule certain times into your routine for you to relax. A popular way of doing this is by using a Pomodoro timer (like this Harry Potter one). You can also alternate your break lengths anywhere from 15 minutes to an hour.
Unstructured Eating
After a long day of school, extracurriculars, or work you feel accomplished but exhausted. You’re slightly dizzy, nauseous, and your head hurts. Thinking back, you realize the last time you ate was breakfast! This is an example of an unstructured eating pattern. Between meetings, lectures, and assignments it may seem impossible to fit food in. Making sure your well-nourished, however, is essential to brain function and nothing takes priority over your own health. Here are some ways you can be well-fed and productive at the same time.
1. Pre-Prep Your Food
Preparing your food in advance doesn’t have to mean intense week-long meal-prepping. It can be as simple as chopping up some veggies at the start of the day, packing some chips into a Ziploc to eat later, or baking a sweet treat the night before a big study session.
2. Keep Snacks In Accessible Places
If you know you’ll be in a club meeting for most of the afternoon, consider keeping a few granola bars or a packaged lunch near your workspace. This way you don’t have to stop what you’re doing to go get something to eat, you have food easily available to you.
3. Set a Meal for the Week
If you know you’re going to have a busy week and run out of things to eat, find a quick and easy-to-make meal that you can rely on throughout the week. This might be boxed mac & cheese or a 3-ingredient salad. Choose something that you know you will want to eat and isn’t a huge time commitment.
Sleep Deprivation
Being low on sleep is possibly one of the worst feelings a student can experience. Sleep deprivation can make you feel like a zombie by impairing your cognition and causing extreme drowsiness. Paired with the fact that sleepiness makes your body temperature drop — sleep deprivation gives you the true undead experience. All jokes aside, losing sleep can be very detrimental to your health and can cause you to feel detached from the world around you. Here are some ways you can prevent that from happening.
1. Prioritize Quality
While 7–9 hours of sleep are recommended for students, each person is different and some may require less (or more) sleep. Increasing the quality of your sleep by limiting the amount of light in your room, avoiding technology for an hour before bed, and setting reasonable alarms can help you feel well-rested.
2. Find Your Productivity Window
You may be an early bird or night owl. Figuring this out can help you plan your sleep schedule around your productivity window so that you’re awake when you feel most motivated.
This can take some trial and error, but pay attention to when your energy spikes throughout the day.
3. Pay Attention to Waking Times
Sometimes you can’t get a full night of rest, and that’s okay. In situations where you know you will be sleeping less than ideal, plan your waking times so that you wake up after a complete sleep cycle. A sleep calculator like this one can help you wake up feeling energized (or at least less fatigued).
Loneliness
It’s understated how much loneliness can affect day-to-day moods and habits. It can be stifling, isolating, and cause you to feel forgotten. It’s important to understand that feeling this way from time to time is completely normal and temporary. Loneliness can feel never-ending, but in all likelihood things will start to look up eventually. Here are some tips to help you stay connected when you feel alone.
1. Catch Up with Old Friends
Is there a friend from a certain class that you really miss hanging out with? Send them a message and ask them how they are! It’s likely that talking to them will help improve your mood and reinforce your bond. As a plus, if your friend is feeling low, as well, you may also be helping cheer them up.
2. Find People with Similar Interests
If you really like a certain game but have no one to play with, joining a Discord channel can help you find gaming buddies. Maybe you like reading and have no one to talk to about it with, finding a Facebook book club could be just what you need. Do you like a certain celebrity? Meeting people who share your interest on social media can give you a fun outlet to turn to. In 2021, most friendships have moved online, so don’t feel hesitant to seek some out!
3. Stay Connected to the People You Love
This could mean setting up video calls to catch-up, watching movies together, or just spending time in each other’s presence. Reminding yourself that there are people who enjoy your company and nurturing those relationships can help you feel stable and connected.
Resource Bank
Hopefully, our advice helped offer some new perspective to you on how you can boost or maintain your mental wellness. If you feel like you need to seek some more guidance, please don’t hesitate to use these resources!
- Good2Talk — Provides confidential support services for post- secondary students in Ontario and Nova Scotia.
- Nedic — Provides information, resources, referrals and support to Canadians affected by eating disorders.
- Kids Help Phone — 24/7 national support service.
- Crisis Hotlines Masterlist — A masterlist of crisis hotlines in the Ontario region.
- CAMH Crisis Resources — Crisis hotline list organized by CAMH
