Written by Shrishti Jain
Graduate life is not easy and therefore in recent times, the reports of mental illness among grad students are rising at a rapid rate. The curriculum is often challenging, which along with other obligations like part-time or full-time work, paying off student loans, and raising a family more often than not takes an emotional toll on the mental health of the graduate students. Things get even tougher for international students as they have the additional task of adjusting to the new environment. Being away from their friends and family often results in the feeling of loneliness. Add in a few more problems like isolation, cultural shock, language barrier, and no wonder tensions run very high.
Source: Society of Behavioral Medicine
Thus, it is very important to keep a check of one’s mental health right from the very start of the graduate journey. Below you will find some tips to take care of your mental health.
Stay Active
Regular exercise is important for both mental and physical wellbeing. It keeps one’s body healthy and promotes better focus, concentration, and self-esteem. It also helps regulate the sleep cycle. You can also practice yoga or meditation.
Eat Healthily
You are what you eat, so make sure that you take a balanced diet. Our body needs a mixture of nutrients to function properly, and the absence of which can lead to a variety of different problems. So make sure to eat three meals a day and drink plenty of water. Also do keep a watch on how many sugary and caffeinated drinks you consume in a day.
Sleep Well
Getting a good night’s sleep is very important and therefore, you should make sure that you get at least 6-8 hours of sleep a day. People who get insufficient sleep for a prolonged time often find troubles concentrating and experience frequent mood swings, tiredness, and fatigue.
Feel Good about Yourself
A leading cause of mental health issues in grad school is the constant nagging feeling of not being good enough. Each of us has some unique qualities and so it is very important to accept and be proud of whom we are. Feeling good about yourself will not only boost your confidence and self-esteem but will also make you stronger and better prepared to take on all challenges that come your way.
Interact with People
Keep in touch with your friends and family. Talking to them will make you feel loved and supported. Also whenever possible do take out time to meet new people as this will help develop a sense of belonging and boost your happiness.
Take Time to Recharge
Don’t give up on your hobbies, and once in a while do something that you love doing like painting, cooking, listening to music, etc. This ‘me’ time will not only help you destress but make you feel energized so that you can get back to your work with renewed energy and focus.
Common Mental Health Issues in Graduate Students
There are a number of mental issues that a student can face in his/her graduate life. Therefore, it is important to be aware of them, so that when and if the time comes one is better prepared to recognize the symptoms and get the required help.
Sleeping Disorder – Sleeping disorder includes problems like insomnia, sleepwalking, and sudden change in sleeping habits. It is common among college-going students to have an erratic sleep cycle and therefore it is difficult to judge one’s mental health solely from this. However, when coupled with other issues that a person is experiencing, it can be a useful indicator of any underlying mental health problem.
Eating Disorder – Eating disorder is characterized by irregular eating habits and frequent eating disturbances. Some of the most commonly witnessed conditions are loss of appetite, binge eating, night eating, and Anorexia.
Stress and anxiety disorder – Being in a constant state of worry and anxiety is what is referred to as stress disorder. It is usually accompanied by other disorders like eating and sleeping issues and can result in severe mood swings and trouble concentrating. A person might feel very high and pumped-up at one moment and depressed the next moment. There is also a constant feeling of tiredness and fatigue.
Depression – Depression is one of the leading mental health issues in graduate students. A person suffering from depression often exhibits social withdrawal and loses interest in things he/she previously enjoyed. There is a constant feeling of emptiness, worthlessness, self-doubt, and a constant need to seek validation from others. Eating and sleeping cycles also go for a toss.
Addiction and substance use disorder – In this a person starts using drugs and/or alcohol as a coping mechanism. This can then further result in distorted thinking, behavior, and body functions in the case of prolonged consumption of dangerously high amounts of these substances.
Dealing with Mental Health Issues
If you notice anyone experiencing any of the above issues, it is very important to take action and seek help as soon as possible. Below are some tips on how you can deal with it.
Accept It
People often deny the warning signs, worrying about what other people will think of them. It is very important to understand that there is no need to hide it or be ashamed of it because what you are going through is not uncommon.
Talk about It
Seek out people who you are comfortable with and share your feelings and problems with them. They can be your friends, family, peers, mentors, or professors. The most important thing is to reach out. Keep in mind that you are not alone and countless others are going through things very similar to what you are facing. Opening up will help you better understand yourself and seek the correct help.
Seek Help
There are a variety of resources available both on and off-campus to provide you any kind of support you need. You can take counseling sessions, undergo therapies, and join support groups. Some useful on-campus resources are:
UCI Counselling Center:
Free mental health support services available to all students.
Online self-help modules – https://counseling.uci.edu/services/online-mental-health.html
UCI CARE:
Free and confidential support services to members of the UCI community impacted by sexual assault, relationship abuse, family violence and/or stalking.
UCI Student Health Center:
Comprehensive outpatient clinic staffed with licensed doctors. Medical specialists from various disciplines provide on-site consultation on a regular basis.
Here is a complete list of all on-campus and off-campus resources available –
https://whcs.uci.edu/do-you-need-help/campus-assist-list?f[0]=field_resource_type%3A77