Approximately 35% of college students considered dropping out during their fall semester in 2024, according to a Gallup poll, with 54% of the 6,000 students surveyed citing emotional stress and 43% reporting other mental health reasons.
Academic stress may be the most dominant factor affecting the mental wellbeing of college students, according to a study. Engaging in regular self-care routines during the upcoming school year can mitigate some of the inevitable stress that accompanies the college experience.
Stressors affecting college students
College introduces a host of lifestyle and academic challenges for new students, especially those leaving home to live on campus for the first time.
The pressure to succeed mixed with the fear of failure can create stress. Students may also feel pressure to make good on expensive tuition, while adjusting to a workload that is more difficult and voluminous than in high school. Older students face the stress of landing internships and navigating the job field.
Finally, safety concerns can be a stressor because of increased mass shooting events over the last several years. One study linked a concern about school violence with increased anxiety and panic symptoms among adolescents. When combined, these stressors can lead to:
- Changes in diet, sleep and exercise patterns
- Increased drug and alcohol use
- Poor grades
- Strained relationships with family and friends
The importance of self-care for college students
Self-care involves addressing whole person health by improving or maintaining physical, mental, emotional and spiritual health. It is an important aspect of personal and social well-being that can be achieved through habit changes.
A self-care routine can equip students with the headspace and tools needed to better manage the inevitable hurdles of college life.
Self-care tips for college students
Here are five tips students looking to develop a self-care routine, as well as a couple additional areas of focus to remember:
- Start a morning routine
The goal of any morning routine should be to set a mindful, peaceful tone for the day. Avoid phone scrolling upon first waking up, as this habit can increase stress and anxiety while delaying productivity. Try waking up 10 minutes earlier than planned to meditate, journal, enjoy a cup of tea or engage in any other intentional activity.
- Eat a well-balanced diet
Research has found a correlation between a healthy diet and higher academic achievement. Nourishing the body with the nutrients it needs to stay energized can increase focus and improve mental health.
Aim to eat a good balance of plant foods – such as fruits, vegetables, legumes and whole grains – and high-protein foods, while limiting processed foods and those high in saturated fats, added sugars and sodium. Spending a couple of hours each weekend to meal prep for the week ahead can save students the time and headache of cooking or finding healthy meals between classes.
- Get consistent, quality sleep
Maintaining a consistent sleep schedule is a good habit for anyone to develop, but can be particularly helpful for college students, who may have a proclivity to stay up late studying or hanging out with friends. The cornerstones of good sleep include:
- Avoiding alcohol and caffeine several hours before bed
- Avoiding screen time one to two hours before bed
- Exercising during the day to regulate energy levels
- Going to bed and waking up at the same time, even on weekends
- Creating a dark, cool sleeping environment free of unwanted noise
- Make time for exercise and mindful movement
A combination of at least 150 minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity – or a combination of both – is recommended for adults. However, it’s not always easy to get an intense workout in. Students can approach this recommended level of activity by practicing mindful movement throughout the day. Embrace movements and activity that bring joy, including walking, hiking, dancing and doing yoga. Taking periodic walk breaks while studying or between classes can help, too.
- Practice gratitude
Taking time to feel and express gratitude can improve emotional well-being and help individuals cope with stress. Reflect on positive things happening in life, whether large or small. Practice documenting these positives in a gratitude journal, even with just a few sentences. This habit can help an individual stay grounded.
Practice gratitude during the day by saying please and thank you, smiling and exchanging kind words with strangers. Additionally, meditation can help wrangle a wandering mind and help students find peace and tranquility.
Self-isolating – especially during key points of the semester when studying increases and free time becomes scarce – can be common among college students. Research has found meaningful social interaction to help improve mental health outcomes, mitigate loneliness and bolster social support for college students. Don’t shy away from scheduling coffee dates with friends between classes and returning home to spend time with family when possible.
It’s also healthy to set priorities and goals to work toward. Students should allow time and space to relax, recuperate and recharge, while giving themselves grace for making occasional mistakes or not being as productive as they would like on a given day. These are all major elements of self-care.
LeQuishia Alexander is a Medical Director at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.org.
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