Depressed College Student?
Dr. Tyler Fortman
Are you a college student in Chicago who can’t find enjoyment in the things that once held your interest? Do you isolate yourself from others because you want to be alone? Do you find yourself feeling increasingly blue – with shades of irritability as part of the dynamic? If so, you are not alone.
One of the biggest secrets on most college campuses here in Chicago and around the nation relates to the number of students experiencing depression. It’s a topic that is often not talked about and widely misunderstood.
Check this out … the National Alliance on Mental Illness found that 1 in 3 students have prolonged periods of depression and 1 in 4 students have thought about suicide. Another study from the American College Counseling Association found that 95% of campuses in the study had a greater number of students with severe psychiatric problems than in years prior.
You may be wondering – what’s up with that? While the answers are multifactorial in nature, I’ll give you a rundown of what I’ve seen with my clients here on the Northside who attend several of the city’s biggest universities, including University of Chicago, DePaul and Northwestern.
So if you are feeling disconnected and distanced from things going on in your life right now – this article is for you!
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College and Depression
It’s like this – when you go to college, you turn life as you once knew it on its proverbial head. Think about it for a moment – you are facing many obstacles you’ve never faced, such as moving away from parents, financial stress, questioning who you are, sexual pressure, dating, making new friends, lack of privacy, etc.
And while many of these experiences can be exciting, they can also trigger feelings of anxiety and sadness. It is for this reason we recommend counseling for Chicago students, particularly when they are just starting out – because let’s face it – change isn’t always easy!
What Should I Do?
So, if you’ve been feeling down or worried, but aren’t sure if your experience is a bad mood or something more, complete these quizes (they’re no harder than the one you just took on BuzzFeed) and read the tips below.
In addition to identifying the problem, you hold the power to change your situation or at least think about things differently. Below are 5 solid things you can do if you are depressed. In my experience with college students, trying just one of these can yield major benefits!
5 Tips for College Depression
1. Set Goals Outside of Class
Many college students have never set goals for themselves. Sure, they might have had a vague goal of attending college, but often parents, teachers, or guidance counselors were helping them focus. If that’s you, it’s crucial that you set goals for yourself. Goals give us purpose and help us feel motivated (and when depression has set in or is threatening, motivation is diminished). So, think broadly about your wellness.
What would make your life more fulfilling in the short term? The long-term? What are the steps to get there? How will you know when you’ve reached the goal? When would you like to have achieved your goal? Be specific! Be reasonable!
After you’ve set goals (and I encourage at least one of your goals to be related to other people – calling high school friends, joining a student organization, etc), write them down and tell someone the goal that you’ve set. The feeling of accomplishment you can get from working toward your goal is important for your mood.
2. Journal
Often the greatest learning that happens at college isn’t related to majors or courses, but about ourselves. The age of typical college students, freedom to make your own decisions, and changing social networks create an environment that is ripe for identity exploration. Wondering who you are? Wondering who you want to be?
These questions can impact your mood. Take some time to reflect on your feelings. A great way to do this is to regularly journal. Be creative – journal by writing your first thoughts in the morning, journal through a daily picture, or even journal through poetry. How you reflect is less important than finding a time and way to do so.
3. Get Involved
A symptom of depression (and anxiety) is a tendency to withdrawal. It’s easy to hole yourself up in your room with your Xbox. Unfortunately, this behavior leads to more isolation and perpetuates feelings of sadness, hopelessness, and worthlessness.
College campuses are full of ways to engage (If you find yourself disagreeing with that statement, it might be the depression talking. Keep reading!).
Seek out your office of student leadership, join an intramural team, join a student organization, participate in your residence hall, or even go to a sporting event or lecture. The relationships you will build outside of classes can dramatically change your experience.
4. Make a Schedule
College requires lots of work – lots! We have all heard the adages that each hour in class requires 3 hours outside of class. I guess they call them professors and not teachers for a reason.
Combine that increased workload with the absence of parents and the high probability that you have a job to pay for those classes. You might just be left with a general sense of being overwhelmed. Sometimes, the sheer magnitude of your tasks and responsibilities can be intimidating.
A common response is that we worry about what has to be done, but don’t really do anything to accomplish it. Try making a schedule for your week. Add your work schedule, class schedule, class study time (be specific about which assignments/readings you plan to accomplish during that time), social time, and exercise. Then, stick to it.
By breaking the mountain of responsibility into smaller segments, you might feel less overwhelmed and more empowered to achieve. Here are some more time management tips to consider.
5. Find Help
This help can come in a variety of forms. You might share your feelings with your roommate, your parents, or even an RA. Sometimes, that’s all you need. Sometimes, professional help is required.
If that’s the case for you, you might consider contacting your college’s counseling center for brief therapy (you usually get 8-10 sessions in the college counseling center).
If you’re concerned about seeing a therapist on campus, or want longer-term therapy, look for a therapist in the community that seems like a good fit. If you have more questions about finding a therapist, check out this guide.
College doesn’t have to be “the best time of your life.” It also doesn’t have to be the worst. You’ve already taken a first step (After all, you found yourself reading this article, didn’t you?).
I hope you try a few of these suggestions and know that you don’t have to face this time alone!
PS: Be sure to read this up front but totally accurate article on why some students fail college!
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If you are deeply depressed, you should seek out the services of a helping professional. If you are concerned you might hurt yourself or someone else, get help immediately by calling 911 or going to your local emergency room. You can also call 1-800-273-TALK.
