Your Quick Guide to Therapy as a College Student

Your Quick Guide to Therapy as a College Student

College is a time of growth—and a time of challenge. College students face a variety of stressors, sometimes with less social support than they used to have. Luckily, therapy can help these young adults navigate challenges. In this blog, we’ll cover common mental health problems in college students, tips for finding a therapist in college, and more.

Mental Health in College Students

College students may have or develop a variety of mental health conditions, including anxiety, depression, eating disorders, and excessive substance or alcohol use. Anxiety is the most common problem, with 12% of college students having a diagnosable anxiety disorder. Students with diagnoses like ADHD and autism can also face challenges as they adjust to increased academic rigor and the many stressors of college. 

Here are a few reasons college can put pressure on mental health:

  • The transition to college can be a large source of stress for many people. Some students are living away from home for the first time, and almost all students need to adapt to a new environment. During this process of transition and adaptation, many of these young adults leave behind close relationships and may feel lonely, isolated, or homesick. 

  • Interpersonal relationships can strain college students. Parents and family members may place academic pressure on students, leading to stress and feelings of inadequacy. College students may need to cope with new challenges in romantic relationships, like maintaining a long-distance relationship, managing new relationships, or dealing with the emotional impact of a break-up. Social pressures to fit in or navigate complex peer dynamics can also contribute to mental health strain.

  • College students often live stressful lives. College students may have to balance significant life changes like an increased work schedule or living with housemates, with a tough academic course load. Many college students feel they lack time, money, support systems, sleep, and other resources that promote well-being.  

  • At the same time, college presents more opportunities for alcohol and substance use. The social environment can normalize or even encourage substance use, and some students may use alcohol or other substances to try to cope with stress. This can unfortunately exacerbate existing mental health issues and lead to new ones.

  • All of this occurs on top of academic pressure! Many students face intense stress related to studying, performing well on exams, planning a future career, and securing a post-graduation job. 

Mental Health Tips for College Students

College students facing mental health challenges have a few options. Here are some tips for promoting your mental well-being as a college student: 

  • Balance your schedule. College students often have a variety of academic, social, and extracurricular commitments, which can lead to feelings of overwhelm and stress. Don’t be afraid to say “no” to things that you don’t think fit into your schedule or align with your priorities. This can both promote a more manageable schedule and help you commit fully to the things you’re already involved in. 

  • Think about ways to prioritize physical health. Factors like sufficient sleep, nutrition, and regular exercise all greatly impact mental health. Build a routine that helps you get enough quality sleep, gives you time for regular meals, and allows you to get some exercise in. 

  • Connect with others. Social connections are crucial for mental health. Whether it’s talking to a professor after class for academic advice or support, or joining a club that aligns with your interests, find other people who can help support you and help you feel connected to a community. 

  • Find relaxing activities. It’s easy for college students to spend their time on the go, moving from class to clubs to the library. However, reading a book for fun, listening to music, journaling, or going for a walk can all help you decompress at the end of the day. 

  • Seek support when you need it. Sometimes, despite your best efforts, you might find you need additional help with your mental health. In fact, realizing when you need help is a strength! In the next section, we’ll talk about how therapy for college students is a valuable resource. 

College students in class

Finding a Therapist

Many college students with mental health challenges don’t end up finding therapists. Young adults may worry that others will judge them for going to therapy. They might also think that it’s “normal” to have mental health issues in college, since college has a reputation for being a stressful time. In addition, especially in this age group, the process of finding a therapist can be intimidating. Young adults may also have concerns about the cost of therapy. 

However, therapy can really help college students find strategies to navigate these tough years and promote their well-being. Students have various options for accessing a therapist:

  • For short-term or urgent needs, many colleges provide free or low-cost psychological services as part of student health fees. For example, at Brown University in Providence, Rhode Island, Counseling and Psychological Services (CAPS) offers services to students, including short-term counseling and crisis intervention. At RISD’s Providence campus, Counseling and Psychological Services (CAPS) provide similar support. Schools may also offer support groups for students dealing with common issues like anxiety, depression, or grief. These services are often a great first step and can help students determine if they need more long-term care.

  • College mental health resources are often designed for short-term interventions and may have limitations on their ability to provide long-term care. For ongoing mental health needs or non-crisis situations, college students may wish to seek a therapist off-campus. Finding a therapist near you isn’t always easy, but Providence, Rhode Island has plenty of options. When searching for an off-campus therapist, consider factors like the therapist’s specialty, method of treatment, and, importantly, insurance acceptance. For instance, Dyad Psychology serves young adults with a variety of challenges—including anxiety, depression, life transitions, trauma, and grief—and accepts Brown and RISD student insurance.  

Benefits of Therapy

Therapy can help college students in many ways. It may promote stress management, mindfulness, or relationship skills. For instance, one study of mindfulness-based interventions for college students found therapy helped students gain greater awareness and control over their thoughts and sensations. They increased their ability to regulate their emotions, including coping with academic stress that distracted them from other important parts of life. They also reported experiencing more joy throughout the day. They felt more confident examining their relationships with others and developing meaningful connections. In addition, they reported increased focus, which improved their ability to study and retain information.  

Group Therapy

Group therapy can also be a powerful and effective option for college students. In fact, research has found group therapy to be very effective for university students, often as effective for anxiety and depression as individual therapy. Group therapy has a variety of other benefits as well—including providing a natural space for social connection, offering a sense of shared experience with peers facing similar challenges, and allowing young adults to get a variety of perspectives on their challenges. It is often a more affordable option for young adults compared to individual therapy, making it more accessible to students. 

If you’re a college student in Providence, Rhode Island, Dyad Psychology offers therapy groups that accept Brown and RISD student insurance:

Conclusion

Now you know the many reasons college students may face mental health challenges, from navigating significant life transitions and dealing with complex interpersonal relationships to managing academic stress. College students can promote mental health on their own through self-care strategies, but it’s crucial to recognize when to seek professional help. Therapy, including both individual and group formats, can be an invaluable resource. It can help college students achieve stronger relationships, decrease their stress levels, develop effective coping mechanisms, and ultimately lead more balanced and fulfilling lives.

Frequently Asked Questions

What are the most common mental health challenges faced by college students? 

College students commonly experience anxiety, depression, eating disorders, and excessive substance or alcohol use. Anxiety is particularly prevalent, affecting 12% of college students. Students with ADHD and autism may also face unique challenges due to increased academic demands and the general stressors of college life.

How can college students find a therapist?

Many colleges offer psychological services for short-term or urgent needs. Examples include Brown University's Counseling and Psychological Services and RISD's Counseling and Psychological Services in Providence, Rhode Island. Schools may also provide support groups. For long-term care, students may need to find a therapist off-campus. In Providence, Rhode Island, Dyad Psychology accepts Brown and RISD student insurance. 

What are the benefits of therapy for college students? 

Therapy can help college students with stress management, mindfulness, and improving relationship skills. It can lead to greater self-awareness, emotional regulation, increased confidence in relationships, improved focus, and overall increased joy and well-being.