A College Mental Health Checklist for Students

2. Look for ways to foster connection on campus.

Loneliness is one of the biggest factors leading to depression. While it may seem hard to be lonely among hundreds or thousands of other students, being alone in a crowd can make young adults feel even more isolated. Watching others make friendships and start new romantic relationships, while you’re feeling alone and isolated, can be extremely painful.

To prevent loneliness, college students need to be proactive about finding ways to connect. Here are some approaches:

• Consider joining affinity groups, theater or musical groups, dance troupes, or other clubs focused on special interests you share.
• For some students, joining a fraternity or sorority might provide connection and community. Explore the pros and cons of Greek life.
• Set up study sessions with classmates before an exam.
• For students of color, classes that explore race and ethnicity can provide a forum in which to discuss the mental health effects of structural racism in a safe context.
• Don’t forget about the resources you have outside of college as well. A weekly check-in with a close friend at home or at another college can help you feel seen and loved. That’s particularly helpful in the early days of college, when everyone is still getting to know each other.

3. Build realistic self-care habits that you can stick to.

Yes, sleep, nutrition, and exercise are essential for mental health. But let’s be real: Between social activities, studying, and early-morning classes, there’s just no way college students are going to get the recommended seven to nine hours of sleep per night. Eating well is another area of self-care that’s incredibly important for mental health but not easy for college students to maintain. Physical activity can be tough to fit in as well.

However, self-care doesn’t have to be all or nothing. A college mental health checklist should be realistic and attainable. For example …

• Get enough sleep a few nights a week to help balance out those late nights and all-nighters.
• When you’re in the dining hall, grab some fresh fruit for later.
• Make time to walk around campus to get to classes and the dining hall, rather than driving or taking a shuttle. That builds in both exercise and time outdoors, which also benefits mental health.

Above all, self-care habits need to be attainable. If you set the bar too high and fail, it’s more likely you’ll give up altogether. Instead, celebrate small achievements and notice if they help you feel better. That good feeling can help incentivize you to keep it up.

4. Set aside a little time to do things you love that aren’t school related.

We feel most like ourselves when we spend time doing the things we love and are good at. And those activities are unfortunately the most likely to go by the wayside if they’re not applicable to a student’s college experience.

Dedicating just a few minutes, a few times a week, to a beloved hobby or creative activity can go a long way toward boosting your mood. Write in a journal, make a collage, play your guitar, read a good book (one that’s not required reading). Reconnect with what makes you feel alive and joyful. There’s a good chance that spark will carry over into your next assignment or social interaction.

5. Harness gratitude and self-compassion.

Humans are wired to respond to and remember negative events. That negativity bias is what kept us alive through generations of exposure to dangers of all kinds. In order to rewire our brains toward positive experiences, we need to practice noticing and acknowledging them. Research shows that when we pay attention to the things that are going well, it becomes easier to see those good things rather than the not-so-good ones. To try this for yourself, create a habit of listing three things you’re grateful for each morning, to start off your day on a positive note.

Self-compassion is another mindful habit that’s proven to benefit mental health in college students and young adults in general. Instead of pushing yourself harder when you’re feeling low, offer yourself the positive feedback and acceptance you would give to a friend. Young adults are often afraid that being “soft” on themselves will lower their productivity and drive to succeed. But research shows the opposite: Self-compassion actually boosts motivation and improvement. Meanwhile, perfectionism is associated with higher levels of stress, depression, and anxiety.

6. Use technology for good.

For some students, tech tools can be extremely helpful in keeping up with a college mental health checklist. Try a wellness or mindfulness app to stay on track with self-care. Organizational tools can ward off the mental exhaustion college students often experience when they have too many balls in the air.

Healthy device use also includes minimizing engagement that doesn’t benefit you. Above all, reduce time spent on social media, particularly the time you spend scrolling through others’ images and posts rather than connecting directly with people you actually know. The apps may seem like a good way to take a break from studying, but social media overuse is both a distraction and a detriment to well-being.

Treatment Options for College Mental Health Disorders

While a college mental health checklist is essential, it may not be sufficient for all students. Even colleges with the best mental health services may not provide enough support for students who are struggling with anxiety, depression, PTSD, or other mood or personality disorders. In these cases, the best course of action is to seek a higher level of care, such as an outpatient or residential program. As awareness around mental health has grown, it has become easier for students to take a leave of absence in order to seek treatment. 

At Newport Institute, our experts provide specialized care for young adults during this pivotal stage of life. During their time with us, young people build healthy coping skills while healing underlying trauma and attachment wounds. Furthermore, our robust academic and life skills programming allow college students to continue building their educational strengths and motivation while in treatment. When they’re ready to return to school, they’re equipped with the tools they need to stay happy and healthy while succeeding in college—and beyond.

Contact us today to find out more about Newport Institute’s nationwide locations and our clinical model of care for young adults.

Frequently Asked Questions About College Mental Heath