How to Cope with Depression in College

Going to college is exciting, but it can also be an overwhelming and even lonely experience. Many college students struggle with depression and related mental health issues. Depression is a serious mental illness that is characterized by sadness, guilt, problems concentrating, changes in appetite or sleep habits, and thoughts of suicide.[1] If you are suffering from depression as a college student, you can learn to effectively cope by taking steps to minimize your symptoms, learning techniques to help you cope with stress, getting the help you need, and addressing stigma or shame.

Method 1
Method 1 of 4:

Minimizing Your Symptoms

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    Get plenty of sleep. Sleep is crucial for your mental and physical health, and not getting enough can make your depression worse.[2] When you’re in college, it can be hard to get the sleep you need. Most young adults need 7-9 hours of sleep a night to be at their healthiest.[3]
    • Schedule time for sleep the same way you would for studying and other obligations. Try to create a consistent schedule for when you go to bed and when you wake up.
    • Make sure that you have some downtime before you go to bed every night. Spend a little time doing something peaceful, like reading a book, taking a warm shower, or doing a little meditation.
    • Avoid using your phone or computer right before going to bed, since the light from the screen can make it more difficult for you to fall asleep.
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    Maintain a healthy diet. Eating and drinking the right things can boost your mood, help you concentrate, and help you sleep better. It is also important to avoid foods and drinks that can aggravate symptoms of depression.[4]
    • Eat foods that are rich in vitamin B12 and folates, like lentils, almonds, spinach, chicken, and fish.
    • Make sure you are getting enough vitamin D, which is often added to milk, juices, and breakfast cereals.
    • Eat plenty of fish, or look for foods fortified with omega-3 fatty acids.
    • Avoid foods that are high in refined sugars, like sugary desserts and sodas.
    • Avoid drinking too much caffeine. While it can temporarily boost your energy, it can also disrupt your sleep cycle and make you feel nervous or irritable.
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    Avoid excessive alcohol. While having a drink or two with your friends now and then can be a fun way to socialize and blow off steam, drinking too much alcohol can have a negative impact on your mood and your health. Excessive drinking can leave you feeling sick and tired, disrupt your sleep, and make your depression symptoms worse. It can also lead to more serious health problems, including liver disease, gastrointestinal problems, and cardiovascular disease.[5]
    • If you feel that your drinking is having a serious impact on your health, your relationships, or your ability to do your work, or if you are having trouble cutting back on your alcohol intake, seek medical attention from your doctor or the student health center.
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    Get plenty of exercise. Exercise can stimulate your brain to release chemicals that boost your mood. It can also help create a sense of self-confidence and give you an enjoyable distraction from things in your life that are stressing you out.[6]
    • Set aside a little time every week to do some kind of physical activity. Even 30 minutes of exercise 3 days a week can help improve symptoms of depression.
    • Decide on a type of activity that you enjoy. Take up a casual sport that you can do with friends, spend a little time in the gym, or go for a walk or jog.
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    Spend time doing things you enjoy. Set aside a little time each week for fun and socializing. Taking time to enjoy yourself will both lift your mood and ultimately help you be more productive.[7]
    • Try scheduling an hour for dinner or just hanging out with your friends every evening.
    • Join a student club or organization dedicated to an activity you enjoy.
    • Decide on a regular time every day to play a game or watch an episode of a TV show you love.
Method 2
Method 2 of 4:

Coping with Stress

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    Don’t overburden yourself. When you’re juggling classes, homework, extracurricular activities, and your social life, it’s easy to end up with too much on your plate. If you have family or work obligations, college life can feel even more overwhelming.
    • Don’t take on unnecessary obligations, e.g. extra courses beyond the required courseload per quarter or semester.
    • If you feel overwhelmed by your school workload, talk to your academic advisor about putting together a more manageable schedule.
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    Write out a weekly schedule. Your workload will feel less overwhelming if you approach it in an organized way. Write out a schedule that clearly shows where you need to be and what you need to be doing at any given time during each day of the week. Include all of your classes, but also block out time for other important things like studying, eating, exercising, sleeping, and having fun.[8]
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    Keep track of important dates and deadlines. Write them down on a calendar or in a planner, or use a program like Google Calendar to help you stay on top of the things you need to do. That way, you will be able to prepare in advance for important assignments and events.[9]
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    Prioritize your obligations. Take a little time every week to assess which assignments are most important, and which ones will take the most time to complete. Come up with a plan for tackling the high priority tasks first, and then dealing with smaller and easier tasks.
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    Take breaks and pace yourself. Forcing yourself to keep working when you’re too tired or stressed to concentrate is counter-productive. If you feel yourself becoming tired or distracted while you’re working, take a few minutes to walk around and stretch your legs, eat a healthy snack, or even put your head down for a quick nap.[10]
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    Meditate. Meditation can help you feel more relaxed and can take your focus off of things that are worrying you by helping you stay in the moment.[11]
    • Find a peaceful place on campus where you can meditate without distraction.
    • Sit in a comfortable position and close your eyes. Try focusing on just your breathing. If you feel your mind start to wander, gently redirect your attention to your breathing.
    • After a while, allow yourself to think about how you are feeling, mentally and physically. Do your best to acknowledge your feelings without judging them.
Method 3
Method 3 of 4:

Getting Help

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    See a campus counselor. Most colleges and universities offer counseling services. If you are struggling with depression or even just going through a rough period, a counselor can help you develop stronger coping skills and may be able to connect you to additional resources. [12]
    • If you’re not sure how to access counseling services on your campus, check your school’s website for information, visit the student affairs or student resources office, or ask your academic advisor or RA to help steer you in the right direction.
    • Talk to your counselor about any past history of depression, and what kinds of treatments you may have used in the past (counseling, medication, etc.).
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    Talk to a doctor. Visit the student health center on campus and set up an appointment with a doctor or nurse practitioner. Explain that you are feeling depressed and would like to get help. Your doctor may give you a referral for a counselor, psychiatrist, or other mental health specialist, or offer tips for maintaining a healthy lifestyle that can help reduce symptoms of depression.[13]
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    Join a campus support group. If your campus offers mental health services, they may be able to help connect you with support groups for students dealing with similar issues. A support group can offer emotional support and coping tips, and can help you connect with other people who are in the same boat as you.
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    Talk to your academic advisor or a trusted professor. Your advisors and professors are there to help you. If you are struggling academically because of your depression, it may help to talk to your professors or your academic advisor. They may be able to help you come up with a strategy for making your academic work more manageable, or connect you with resources that can help you.
    • Go to your professor or advisor’s office hours, or schedule a time to meet with them privately.
    • Try saying something like, “I’m struggling with depression right now, and it’s making it really difficult for me to stay on top of my work. Can we talk about my options?”
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    Reach out to friends and family. Loneliness, homesickness, and social isolation can be major contributing factors in the development of depression. If you have family members or friends that you feel comfortable talking to about your feelings, don’t be afraid to reach out to them.[14]
    • Tell a trusted friend or roommate how you’re feeling. You may find that they are going through a lot of the same things you are.
    • Take time to call or Skype with your family or with friends back home.
    • If you’re having trouble making friends on campus, joining a support group or getting involved in a student organization may help you connect with other people who are struggling with similar issues.
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    Seek help if you feel suicidal. If you have thoughts of taking your own life, you need to get professional help right away. Your campus counseling center or health office probably has a 24-hour crisis line you can call to speak to a counselor. This person can help you resolve negative thoughts or feelings, or get connect you with emergency services.
    • If don’t know the number for the campus crisis line, you can call or text the National Suicide and Crisis Lifeline at 988, or contact your local emergency services department.[15]
Method 4
Method 4 of 4:

Overcoming Stigma and Shame

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    Remember that you are not alone. Depression and anxiety are extremely common among college students. Nearly 50% of college students surveyed about mental health report that they have attended counseling for depression or other mental health issues.[16] Keep in mind that there’s a very good chance that someone you know – a classmate, roommate, or friend – is going through the same things you are.
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    Educate yourself about depression. Learning about depression and its causes can help you understand what you are going through and how to get better, and can also help you come to terms with the fact that your depression is not your fault and is nothing to be ashamed of.
    • You may be able to find information about depression at your school’s student health center or counseling office, or on your school’s student resources website.
    • Look for information about depression on reputable websites, like the website of the National Institute of Mental Health.[17]
    • Consider signing up for a class or seminar on mental health at your school.
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    Join a mental health awareness or advocacy organization. Your campus may have student organizations or clubs dedicated to mental health advocacy, like NAMI on Campus.[18] These organizations are dedicated to breaking down the stigma associated with mental illness, and can be an excellent source of support for students struggling with depression and other mental health issues.

Expert Q&A

  • Question
    What should I do if I'm a college student with depression?
    Liana Georgoulis, PsyD
    Liana Georgoulis, PsyD
    Licensed Psychologist
    Dr. Liana Georgoulis is a Licensed Clinical Psychologist with over 10 years of experience, and is now the Clinical Director at Coast Psychological Services in Los Angeles, California. She received her Doctor of Psychology from Pepperdine University in 2009. Her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples.
    Liana Georgoulis, PsyD
    Liana Georgoulis, PsyD
    Licensed Psychologist
    Expert Answer
    Visit the counseling center on your campus and work with a counselor. It's also helpful to let your professors know what's going on so they can support you. It's not always easy, but try to take advantage of any mental health resources your college offers. If you find it hard to ask for help, know that seeking guidance for the issues you are facing is common and beneficial.

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References

  1. ↑ https://psychiatry.org/patients-families/depression/what-is-depression
  2. ↑ http://www.health.harvard.edu/newsletter_article/Sleep-and-mental-health
  3. ↑ https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need
  4. ↑ https://www.psychologytoday.com/blog/your-genetic-destiny/201410/diet-and-depression
  5. ↑ https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
  6. ↑ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/
  7. ↑ https://www.helpguide.org/articles/depression/coping-with-depression.htm
  8. ↑ https://psychcentral.com/blog/imperfect/2017/01/routine-that-supports-good-mental-health
  9. ↑ https://psychcentral.com/blog/imperfect/2017/01/routine-that-supports-good-mental-health
  1. ↑ http://campusmindworks.org/students/self_care/managing_stress.asp
  2. ↑ http://www.npr.org/sections/health-shots/2014/01/07/260470831/mindfulness-meditation-can-help-relieve-anxiety-and-depression
  3. ↑ https://www.nimh.nih.gov/health/publications/depression-and-college-students/index.shtml
  4. ↑ http://www.edcc.edu/counseling/documents/tips.pdf
  5. ↑ http://www.edcc.edu/counseling/documents/tips.pdf
  6. ↑ https://suicidepreventionlifeline.org/
  7. ↑ http://www.apa.org/monitor/2014/09/cover-pressure.aspx
  8. ↑ https://www.nimh.nih.gov/health/topics/depression/index.shtml
  9. ↑ https://www.nami.org/namioncampus

About this article

Liana Georgoulis, PsyD
Co-authored by:
Liana Georgoulis, PsyD
Licensed Psychologist
This article was co-authored by Liana Georgoulis, PsyD and by wikiHow staff writer, Megaera Lorenz, PhD. Dr. Liana Georgoulis is a Licensed Clinical Psychologist with over 10 years of experience, and is now the Clinical Director at Coast Psychological Services in Los Angeles, California. She received her Doctor of Psychology from Pepperdine University in 2009. Her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples. This article has been viewed 45,652 times.
5 votes - 100%
Co-authors: 13
Updated: August 22, 2022
Views: 45,652