Written By: Katelynne Joyce; SLU Dietetic Intern
Nearly 60% of college students meet the criteria for at least one mental health diagnosis. As a society we are finally starting to have authentic conversations about mental health. Each day I see the stigma surrounding mental health diminishing a little more. It takes courage to be honest, however I know there is so much power in vulnerability. I have been a student for what seems like forever at this point and I now have the opportunity to reflect on my past struggles, mistakes and successes. As someone who is proudly part of that 60%, I want to share with you my mental health "toolkit". This blog post encapsulates all of the little things I have found that work for me over the years!
1. Practice self compassion.
In kindergarten we learn the golden rule of treating others how we would like to be treated. I wish we also learned to treat ourselves the way we treat others. It is so hard to be happy when you have someone being mean to you all the time. For many of us, that person is our own selves. Even if it isn't 100% genuine at first, try talking to yourself they way you would talk to someone you love. Graduate school and life is challenging; remind yourself that you are doing the best that you can and that is always enough.
2. Practice self care.
Self care looks different on everyone and it is so much more than just face masks and bubble baths. Self care is the little things you do each day to practice self love, such as painting your nails, buying yourself a coffee or making a nice breakfast on a Sunday. However it is also setting boundaries with roommates, professors and family members. It is advocating for yourself and speaking up when you need help. It is decluttering your space, taking a walk when you feel overwhelmed and calling an old friend. One way I set academic boundaries is not keeping the Canvas app on my phone or looking at emails past 6PM.
3. Include movement into your routine.
A common mistake many people make is starting an exercise regimen to change how they look. To me, this intention was just another way I was practicing negative self talk. I now use the other benefits of exercise such as improving cognition, enhancing my overall mood or promoting self confidence as motivators. By changing my mindset around movement, I have been able to be consistent with a new routine. In addition to this, I also found something I enjoy doing because exercise can and should be enjoyable! Forcing yourself to run when you hate running is another way you include negative self talk into your life.
4. Find a sleep routine that works for you.
You've likely already heard about the benefits of sleep and felt the difference yourself between a good and bad night's sleep. I struggled with insomnia throughout undergrad and my first semester of graduate school. It was my new year's resolution to create a healthy sleep routine and it has made a huge difference in my mental health. I charge my phone in a different room and use a real alarm clock to wake up in the morning. By using my phone as an alarm clock it just allowed me to justify mindless scrolling and hindering my sleep quality. I am able to get my 7-9 hours by truly staying off my phone and reading before bed instead. I also journal the thoughts that are keeping me awake, it has been incredibly helpful to write these anxieties on paper and try to keep them out of my mind!
5. Be mindful of your screen time.
Social media is designed to keep your attention for as long as possible and can be incredibly addictive. I believe social media can be just as damaging as it can be helpful. I do my best to follow my set app limits and unfollow accounts that are unhelpful to my mental state. I have also taken a break from social media for up to months at a time. Although it was very difficult, I gained so much clarity and practiced better mindfulness when I was off social media.
6. Discover the power of intention.
This tip goes back to self compassion. I am able to be consistent with various self care tasks like decluttering my space every night because I have shifted my mindset. My original thought when I have to clean my kitchen for what feels like the 10th time of the day is just how much I don't want to do it. However, I now remind myself that I deserve to wake up in a clean space and think about how much less stressed I will feel in the morning with no dishes in the sink.
7. Find a relaxing activity and make it a habit.
Stretching is my relaxing activity. Stress accumulates in my body and I never realize how tense I was all day until I do some deep stretches before I get into bed. I also enjoy walking outside, journaling and meditation. I see the benefits of these activities on my mental health and do my best to include them in my daily life!
8. Create a playlist that is impossible for you not to dance to.
This tip is inspired from a Tiktok I saw several months ago. The creator shared that she listens to Party Rock Anthem whenever she feels down and finds it impossible to not cheer up a little bit. It sounds corny ... but I promise it helps. I created a playlist with throwbacks and other upbeat songs after watching this Tiktok and it has been a huge game changer. It is important to allow yourself to feel and have a good cry when you need to. However it is also important to change the channel and drown out those negative thoughts with good music at times.
9. Practice gentle nutrition.
Instead of starting a restrictive diet, try practicing a gentle nutrition approach. Food is a huge part of our individual cultures and how we socialize with others! Therefore you should not restrict consumption of the foods you truly love. One way I practice gentle nutrition is making an effort to eat a fruit and or vegetable with each meal. This is one of the many ways I practice self love!
10. Seek professional help.
Seek counseling services if you feel like your mental health symptoms cause you distress or interferes with your daily life. Knowing when to seek help is important, however I believe everyone can benefit from therapy.
11. Know that you are never alone!
Mental health conditions do a great job making us feel alone or that we are the only person who has ever felt the way that we do. You might feel that no one understands, but I promise myself and so many others do! My goal of this blog post was not only to share what has worked for me, but to continue reducing the stigma surrounding mental health so others know they are not alone in their struggle.
These tips are based on my own personal experiences, some may work for you others may not! It is important to find something that works for you which may require some trial and error. Progress is never linear and you may fall off of your new self care or sleep routine. You did not fail the plan, the plan failed you. You can always readjust the plan to work better for you! Be kind to yourself and others!
Resources :
Centers for Disease Control and Prevention. (2022, June 16). Benefits of physical activity. Centers for Disease Control and Prevention. Retrieved March 8, 2023, from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
How to sleep better. Sleep Foundation. (2023, February 23). Retrieved March 8, 2023, from https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved March 8, 2023, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
The power of intention setting rituals & how to perform them. Silk + Sonder. (n.d.). Retrieved March 8, 2023, from https://www.silkandsonder.com/blogs/news/the-power-of-intention-setting-rituals-how-to-perform-them#:~:text=Intention%20setting%20is%20clearly%20stating,practice%2C%20or%20whatever%20you%20choose.
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