Depression Within college Students
Take time out from your busy day. Take a deep breath. And find a practice that both challenges and centers you.
Many college students face the difficulties of transition to adult with work, relationships, and especially education. Here you can use our experiences and evidence to cope with mental health issues such as depression and anxiety as a young adult.
Individuals can be characterized on a spectrum from thriving to moderately mentally well to languishing, according to Corey Keyes' definition of mental health - "a syndrome of symptoms of happy feelings and positive functioning in life."
Effects Of Mental Health in College Students
College students are subjected to a variety of pressures, including academic obligations, social relationship difficulties, and a variety of other factors. The rise in severe psychiatric issues among college students has been shown in studies over the last decade.
Copping with Mental Health
There are many ways to cope with depression that has worked for many students. For example Sophomores or those 18–19 years old reported higher levels of depression than students in other class levels or older pupils. Students who shared a room or were members of a societal structure have been less sad, worried, or stressed than those who did not. Religious students were less unhappy and nervous than students who did not identify as religious.
Combat depression with Physical activity
Mental health can be effected by big changes in someones life styles and depression tends to be seen among college students when they are overwhelemed with academic problems, personal relationships, careers, employment and opposite sex relationships(Kim,changhwan 1 ;2021). Studies showed that after levels of depression,emotional and interpersonal relationships were measured, exercise increased those levels in a positive way that supports how exercise can combat mental health issues(Kim,Changhwan2,2021).
Get up and get active as physical activity can coupe with many mental issues, one being depression. Use our resource to get connected with many sources.
Other benefits of exercise(Global Action Plan on Physical Activity;2018)
- Cornery Artery Disease
- Heart disease
- breast cancer
- overweight and obesity
People deal with stress every day, it's impossible to eliminate but we can learn how to manage it! As there can be many ways to help, physical activity is the number one recommended. When we are in stress mode we feel fatigue, we cant concentrate, we have no energy, and so much more.
Physical activity is number one recommended when dealing with stress because when we exercise our bodies produce this hormone called endorphins. Endorphins is a chemical in our brains that act as pain killers; this stimulates parts of your brain that will make you feel good. Over all physical activity is great to our bodies when dealing with stress, please look at the benefits down below
What makes us different?
- (n.d.). Crossfit. Retrieved from https://pixabay.com/photos/jumping-rope-woman-crossfit-3560505/.
- Retrieved from https://pixabay.com/vectors/counselling-advice-therapist-3630323/.
"Diet provides a tangible target for novel mental health treatment and prevention" (Sam Collines 1)
How Nutrition Plays A role In Mental Health
A healthy, well balanced diet can help us think clearly, stay focused, be more alert and improve attention span. Conversely, an inadequate diet can lead to stress, depression, lack of energy and impaired decision making. We are truly what we eat.
Our brain and nervous system depend on nutrition to build new proteins , cells and tissues. The body requires a variety of carbohydrates, proteins and minerals in order to function effectively. (Sutter Health, 2021)
Foods To Incorporate Into A Healthy Mental Diet:
- Complex Carbohydrates- Brown rice, starchy vegetables, and potatoes help with energy and keeps you full longer.
- Lean Proteins- Chicken, meat, fish, eggs and nuts also helps with energy and your tissues.
- Fatty Acids- Fish, healthy fats like nuts and avocado are very important brain foods.
Log onto MyPlate.gov for more healthy eating foods and tips.
Healthy Eating Tips
- Keep all processed and sugary snacks away so you can concentrate more.
- Eat more healthy fats like olive oil, coconut oil and avocado for brain health.
- Drink more water and not sugary drinks.
- More healthy snacks like nuts and hard boiled eggs are advised to eat frequently.
- Have a healthy grocery shopping list.
- Chew slowly and enjoy your meal.
References of Evidence
Selvaraj, & Bhat, C. S. (2018). Predicting the mental health of college students with psychological capital. Journal of Mental Health (Abingdon, England), 27(3), 279–287. https://doi.org/10.1080/09638237.2018.1469738
- Mahmoud, Staten, R. "Topsy", Hall, L. A., & Lennie, T. A. (2012). The Relationship among Young Adult College Students' Depression, Anxiety, Stress, Demographics, Life Satisfaction, and Coping Styles. Issues in Mental Health Nursing, 33(3), 149–156. https://doi.org/10.3109/01612840.2011.632708
- World Health Organization. (2018). Global action plan on physical activity 2018–2030: more active people for a healthier world. World Health Organization. https://apps.who.int/iris/handle/10665/272722. License: CC BY-NC-SA 3.0 IGO
- Kim, C., Song, Y., & Jeon, Y. (2021). The effect of college students' physical activity level on depression and personal relationships.Healthcare (Basel), 9(5), 526. doi:10.3390/healthcare9050526
- Are you making every bite count? MyPlate. (n.d.). Retrieved December 2, 2021, from https://www.myplate.gov/.
- Gomstyn, A. (n.d.). Food & your mood: How food affects mental health - aetna: Foods that help your brain health. Aetna. Retrieved December 2, 2021, from https://www.aetna.com/health-guide/food-affects-mental-health.html.
- Home. Sutter Health. (n.d.). Retrieved December 2, 2021, from https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health.