For many students, going to university means moving out of home to a new place – maybe a share house or college, facing the prospect of making new friends or getting used to classes and learning in ways which are quite different from school. Plus, the covid situation has made this harder too.

These things on their own, or when added together can really impact our mental health. Young adulthood is a tricky stage in life which sees increasing independence and responsibilities of our future being placed on ourselves much more. Mental health issues are common amongst university students, so here are some things which might be of some help as you start at university, plus ways of recognising if you need some help.

I’m certainly no expert in this as my university years have been rather eventful in terms of acute mental health episodes and complications and rarely able to sit through a lecture without having a panic attack, but I like research and evidence so here are some things to consider…

1. Show yourself empathy and compassion

If you find yourself feeling unmotivated, stressed of all the things you need to do but really can’t do them. It’s okay, everyone feels like this to some extent. Maybe take a break, let yourself breathe and try again later.

During tough times, being understanding, empathetic and practising self-compassion can improve your mental health.

This means approaching upsetting emotions without judgment, rather than ignoring them in the hope they’ll just go away and showing yourself care instead of criticism. These practices can improve your mental health.

Similarly, when friends and loved ones need support, there are ways to show them empathy and compassion – listen without judging or criticising. Even if it’s something you wouldn’t find difficult– at this point it’s distressing and difficult to them. Validate their feeling, acknowledge their struggles, and just listen and support in a constructive way.

2. Reconnect or get connected

People tend to feel better when they feel supported and connected with people and there is much evidence supporting this.

If you feel like you are struggling with your mental health, re-connect with a trusted friend, family member or someone you’ve connected with in the past. Perhaps someone who knows you well and has been there in the past. Setting yourself up for positive well-being this year might also involve making new connections through your degree or university clubs. Finding a common interest can be bonding, and help to establish a reason to socialise – plus a topic of conversation or common interest (harry potter university club anyone?)

3. Recognise when you’re struggling

Transitions can be challenging, and most people don’t really know what they’re doing – or just pretend that they do! It’s a good idea to ask for help when you need it. This could be to a friend, a family member or an academic advisor. Perhaps look into the university counselling supports, see a GP or if need be – set yourself up with university disability supports.

But before we’re able to reach out for – whether this be professional help or just a friend, we’ve got to realise that we need it. Plus we’ve got to be willing to. You can’t be forced to get help, unless you’re at a crisis stage and need to be committed to hospital.

It is important to acknowledge how we are feeling and notice when we feel different from our usual selves. Sometimes, short-lived changes occur, including having more or less energy than usual, sleeping more or less than usual, losing interest in things we used to enjoy and shifts in mood, like feeling more sad, angry, irritable or worried. Perhaps we start struggling with uni more, or don’t get anything done or not want to engage. If this happens rarely and doesn’t last long, doesn’t feel distressing and feels like usual- it’s probably okay. But if it lasts a while, or really bothers you. It’s a good indication you should reach out.

It is important to take stock of how we are feeling and notice when we feel different from our usual selves.

4. Access available mental health services

Young adults tend to face a higher risk and incidence of mental health challenges. And when this coincides with a big change and starting at university, it can be especially hard.

The age at which students attend university coincides with an increase in experiencing mental health challenges. People are only able to deal with so many stressors on their own, so it’s a good idea to check out available health services.

When our lives and routines feel unpredictable and uncontrollable, our mental health often suffers. If you notice that you aren’t feeling like yourself, access mental health resources available on campus. These can usually be found on university websites or through campus wellness centres. Other supports could be seeing your GP to discuss treatment options – like getting a Mental Health Care Plan so you can see a psychologist or heading to your headspace centre – an Australian service which supports the health of young people aged 12-25 or accessing online or telephone supports such as kidshelpline (1800 555 1800) or lifeline (13 11 14).

5. Practice self-care and do things you enjoy

University can be a demanding, unfamiliar and stressful experience, but many people still think it’s great. To cope with stress, keep going with your studies and improve your mood and mental health, try incorporating self-care practices and leisure activities into your days. This may involve improving sleep, trying to eat healthy meals, putting aside time to read a good book or socializing with friends.

Taking a rest, practicing self care, keeping in touch with people and organising your studies can help you maintain your wellbeing. Making sure to do things you enjoy – and perhaps a wide variety of things – (eg. not just clubbing haha!)