Takeof your

Charge!Mental Health

Objective/Facts

Stress More than 40 percent of college students have felt more than an average amount of

stress within the past 12 months More than 80 percent of college students felt overwhelmed by all they had to do in the

past year.

AnxietyDepression

30% of college students reported feeling "so depressed that it was difficult to function" at some time in the past year.

45 percent of students have felt things were hopeless Depression is also a major risk factor for suicide.

Relationships

The Challenges in College

• Greater academic demands• Unstructured time• New adult responsibilities• Changing relationships with family/friends/

partners/roommates• Being in a new environment (College life)• Transition Issues

StressSymptoms… Physical

Aches and pains, diarrhea or constipation, nausea, dizziness, chest pain, rapid heart beat

CognitiveMemory problems, inability to concentrate, poor judgment, seeing only the negative, anxious or racing thoughts, constant worrying

Emotional Moodiness, irritability or short temper, agitation, feeling overwhelm, sense of loneliness and isolation

Behavioral Eating more or less; sleeping too much or too little; Isolating yourself from others; procrastinating or neglecting responsibilities; using alcohol, cigarettes, or drugs; and nervous habits (e.g. nail biting, pacing)

Is a normal physical response to events that make you feel threatened or upset your balance in some way.

Causes: Academic demands Being in a new environment Changes in family relations

and one’s social life Financial responsibilities Exposure to new people,

ideas, and temptations Being away from home Making decisions Awareness of one’s sexual

identity and orientation Preparing for life after

graduation

How much stress is too much?

It will vary from individual to individual Your support network

Your sense of control

Your attitude and outlook

Your ability to deal with your emotions

Your knowledge and preparation

Stress Management Skills

• Physical Activity (20 min of aerobic exercise)• Nutrition (eat well balanced meal)• Avoid Caffeine (may aggravate anxiety, nervousness)• Reduce refined sugar (excessive sugar cause a

fluctuation in blood glucose)• Reduce alcohol or drugs• Get at least 7 hours of sleep nightly• Get in touch! (hug someone, hold hands, stroke a

pet)

Stress Management Skills as Student

• Keep your space and consequently your mind organized.• Go to class. • Keep up with your course work.• Get involve with campus activities.• Maintain communication with family/friends/partner.• Take advantage of campus resources.• Form healthy relationships.• Talk to someone.

AnxietySymptoms… Physical

Cardiovascular (pounding heart, chest pain, rapid heartbeat, flushing) Respiratory(hyperventilation, shortness of breath) Neurological(dizziness, headache, sweating, tingling, numbness) Gastrointestinal(choking, dry mouth, stomach pains, nausea, vomiting, diarrhea) Musculoskeletal muscle aches and pains

Psychological Unrealistic and or excessive fear and worry, mind racing or going blank, decreased concentration and memory, sleep disturbance, indecisiveness, irritability, impatience, anger, confusion, restlessness, nervousness, tiredness

Behavioral Avoidance of situations, obsessive or compulsive behavior, distress in social situations, phonic behavior

A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.

However, if everyday events bring on severe and persists or panic that interferes with life, you may have an anxiety disorder.

Causes: Exams/test Roommates Social life Relationships Finances

Management skills for Anxiety Take a time-out.

Eat well-balanced meals.

Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

Get enough sleep.

Exercise daily to help you feel good and maintain your health. Take deep breaths. Inhale and exhale slowly.

Management Skills for Anxiety Count to 10 slowly. Repeat, and count to 20 if necessary.

Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.

Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

Get involved.

Learn what triggers your anxiety. Is it work, family, school, or something else you can identify?

Talk to someone.

Depression Symptoms… Physical

Chronic fatigue, lack or energy, sleeping too much or too little, overeating or loss of appetite, constipation, weight gain or loss, headaches, irregular menstrual cycle for females, loss sexual desire, unexplained aches and pains.

EmotionsSadness, anxiety, guilt, anger, mood swings, lack of emotional responsiveness, and feelings of helplessness, hopelessness, irritability.

ThoughtsFrequent self-criticism, self-blame, worry, impaired memory and concentration, indecisiveness and confusion, a tendency to believe others see you in a negative light, thoughts of death and suicide.

BehaviorCrying spells, withdrawal from others, neglect of responsibilities, loss interest in personal appearance, loss motivation, slowed down, using alcohol or other drugs.

A common but serious mental illness typically marked by sad or anxious feelings.

Untreated depression lasts for a long time, interferes with day-to-day activities, and is much more than just being "a little down" or "feeling blue.“

Causes

Living away from familyMissing family/friends/partnersFeeling alone or isolatedExperiencing conflict in a relationshipFacing new and difficult schoolWorrying about finances

RelationshipsThere are four very basic relationships.

Friendship

Family

Romantic

Professional Relationships

RelationshipsUnhealthy

Not Communicating/ communicate abusively Problems are discussed calmly, or not talked about at all.

Disrespectful One or both partners are inconsiderate toward the other.

Trusting There is suspicions

Dishonest One or both partners are telling lies to each other.

Trying to Control One or both partners sees their desires or decisions as more

important.

Feeling smothered or forgetting to spend time with others

So much time is spent together or separate

Pressuring the other into sexual activity or ignoring consequences. (Romantic)

One partner is trying to convince the other that the relationship should become more sexual.

Abusive Communicates abusively

A partner is demeaning or insulting toward the other.

Is disrespectful through abuse A partner intentionally and continuously disregards your

feelings and physical safety.

Falsely accuses the other of flirting or cheating A partner suspects flirting or cheating without reason and

accuses the other, often harming their partner.

Doesn’t take responsibility for the abuse The violent or verbally abusive partner denies or minimizes

their actions. They try to blame the other for the harm they’re doing.

Controls the other partner There is no equality in the relationship. What one partner says

goes, and if the other partner tries to change this there is increased abuse.

Isolates the other partner One partner controls where the other one goes, who the

other partner sees and talks to.

Forces sexual activity (Romantic) The how, when, and where of sexual activity is determined by

only one partner.

Healthy Relationship Communicating

You talk openly and listen to one another Respectful

You value each other as you are. Trusting

You both trust each other, and the trust has been earned. Honest

You are both honest with each other but can still choose to keep certain things private.. Equal

You make decisions together and you hold each other to the same standards. Enjoy Personal Space

You both enjoy spending time apart and respect when one of you voices a need for space.

Make consensual sexual decisions (Romantic) You talk openly about sexual decisions together.

When to seek help: loneliness/homesickness family problems Depression/suicidal thoughts stress/anxiety roommate diffi culties low self esteem problems in intimate relationships sexual orientation or identity issues interpersonal confl icts eating problems abuse issues death of a loved one sexual assault academic performance alcohol or drug problems

Psychological Counseling

Psychological Counseling

Confidential counseling services are available FREE to students (12 sessions)

Psychiatrist on staff referral from psychologist required

To make an appointment for counseling call: (310) 243-3818

College students are not seeking help.

More than 45% of young adults who stopped attending college because of mental health related reasons did not request accommodations.

50% of them did not access mental health services and supports either.

Overall, 40% of students with diagnosable mental health conditions did not seek help.

57% of them did not request accommodations from their school.

Concern of stigma is the number one reason students do not seek help

Stigma Associated with Mental Illness/Problems

Reluctance to seek help or treatment

Lack of understanding by family, friends, co-workers or others you know

Fewer opportunities for work, school or social activities or trouble finding housing

Bullying, physical violence or harassment

Health insurance that doesn't adequately cover your mental illness treatment

The belief that you'll never be able to succeed at certain challenges or that you can't improve your situation

How to reduce the Stigma on Campus?

Education Mental Health First Aid Training Talk to friends/family/partners

Choose your words carefully The way we speak can affect the way other people think

and speak. Don't use hurtful or derogatory language.

Be aware of your attitudes and behaviors We’ve all grown up with prejudices and judgmental

thinking.

Questions