May is Mental Health Awareness Month, a time to share the importance of smashing the stigma surrounding mental health and find ways to cope with stress and mental health challenges. Now that we’re over a year into a worldwide pandemic, many young adults have indicated that COVID-19 has negatively influenced their mental health. Today we will discuss the ways that mental health impacts students in particular, and explore some tools to help cope with stress, anxiety, and low mood.
COVID-19 and the Impact on Students’ Mental Health
One February 2021 study revealed a stark increase in mental health challenges in adults. In 2019, one in ten adults in the US reported symptoms of anxiety or depressive disorders, but during the pandemic that number increased to four in ten adults. These trends are also not limited to any one nation.
For young adults, university closures, distance from family and friends, and income loss have all caused more mental strain. A survey conducted by the Centre for Addiction and Mental Health (CAMH) in Canada revealed that “39 per cent of the youth from the community reported significant problems with mood and anxiety. For those drawn from the group of youth who previously sought mental health support, the figure jumped to 68 per cent.”
Unique Mental Health Challenges Faced by Students
There is no doubt that becoming an international student offers enormous opportunities to students. The cultural experiences alone are life-changing for so many.
That being said, attending university, living away from family and friends—and for international students, being far away from their home, culture, and communicating in a different language—can create additional stresses. Add in academic pressure, and taking on new adult-like responsibilities, like having to worry about finances, cooking, and doing laundry, and it’s no wonder college and university students experience unique challenges with mental health.
Mental Health Tips and App Recommendations for University and College Students
Below, we’ll look at five ways that students can improve their mental health while studying abroad, and apps that can help boost your wellness.
1. Keep Yourself Grounded
Many people with anxiety find it difficult to stop their mind from racing or spiralling into anxious thoughts. Using grounding mental exercises is a great way to practice turning your mind away from stressful thoughts. Grounding exercises, including using a fidget tool, can help you focus on something tactile and stay calm.
Some students may also find that meditation is a helpful way to stay mentally balanced. Apps like Calm and Headspace are commonly recommended tools by mental health professionals for meditation novices and experts alike. Note: Some apps may require a paid subscription, while others may have free memberships.*
2. Move Your Body
Whether it’s a ten-minute YouTube yoga routine, a peaceful trail hike, or a jog around campus, moving your body is a proven way to boost your mood. One study conducted in May 2020 found that university students who engaged in short-term aerobic exercise experienced improvements in their stress levels and mental health.
Some popular exercise apps to try include: Nike Training Club, Peloton, or Active’s Couch to 5K running app.*
3. Be Kind to Yourself
You’ve worked hard to get to where you are today, and you should be proud of yourself. Be gentle with yourself, and try to avoid self-criticism. Self-compassion means that you accept your imperfections and avoid self-critical or blaming thoughts, and self-compassion exercises are easy to start.
There are a variety of self-care and self-compassion apps available, including Shine and Longwalks.*
4. Find Connection
Social connection is a valuable way to improve your mental health and general well-being. While international students are living away from home, and typically away from some of their closest family and friends, it is still important to find social connection both nearby and with faraway friends and family. Whether you connect through FaceTime or Zoom, old-fashioned letter writing and care packages, or by forming new friendships with local students, it’s important to engage with others for your mental well-being. Or, consider volunteering: it’s a great way to get to know the community, engage with a cause you care about, and maybe even score some neat perks.
Apps to help you stay connected include WhatsApp and Marco Polo.*
5. Ask For Help
Reaching out for help is crucial when you’re struggling with your mental health. If you are experiencing symptoms of anxiety, depression, or any other mental health disorder, contact a local counsellor or access the mental health support provided by your university or college. Sharing your struggles with someone who is trained to support you is an important step towards healing. Some academic institutions will offer free or low-cost counselling to current students, so check your campus student services website for information.
If you’d like to find a therapist or access non-emergency mental health services in Canada, call or text 211. This free, 24/7 service can help connect you to non-clinical health and social services. In different parts of Canada, its services are available via phone, text, website, or chat in over 100 languages.
You can also get support from certified virtual counselling services like Talkspace and Betterhelp.
Studying abroad has been a positive, life-changing experience for millions of students. It presents many fun opportunities and exciting new challenges, but it can also create stress. It’s important to know there are many resources available to support you. You’re not alone.
Additional Resources for Immediate Help
If you’re concerned about your safety or the safety of someone you know, your first step should always be to call emergency services.
- In Canada and the US, the emergency line is 911.
- In Australia, the emergency number is 112.
- Germany also uses 112 for ambulance or fire services, but 110 to reach the police.
- In Ireland and the UK, emergency services can be reached at 112 or 999.
Canada
If you find yourself in a crisis situation in Canada, or are worried for another’s safety, you can also contact the Suicide Crisis Helpline by:
- Calling or texting 9-8-8 (available 24 hours a day)
988’s services are always available in English or French.
If you’d like to speak to someone in another language, it may be available by phone through an interpreter; just ask the responder when you first connect with them.
*Please note: Some apps may require a paid subscription, while others may have free memberships available. ApplyBoard is unaffiliated with any of the services listed above.
