Tips and Tricks

Tips and tricks for you to put in your mental health tool belt to combat depression

ENGAGE IN PSYCHOTHERAPY:

No one should cope with depression alone. Trained and licensed mental health professionals can provide support in helping you to find relief from your symptoms. Psychotherapy can help individuals identify what issues are contributing to their symptoms of depression and how best to address these issues. As the American Psychological Association reports, psychotherapy can help reduce symptoms of depression and also prevent future episodes of depression. Additionally, research has shown that the relationship between the therapist and client is central to positive change in therapy. If you have been to therapy before and didn’t find it helpful, don’t assume that it can’t ever be helpful. Many college campuses, including Yeshiva University, provide on campus counseling centers for students to access at no cost. 

To find out more about how the YU Counseling Center can be helpful or to schedule an appointment please call: 646-592-4200/4210 or email counseling@yu.edu. 

PRACTICE MINDFULNESS EXERCISES"

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While it sounds simple, being mindful can be challenging. It can take a great deal of practice to develop the ability to be conscious and connected in the present moment. College students may find themselves managing so many different commitments (classes, work, friends) at a time that they have a hard time staying focused without thinking about what they need to do next. And it can seem almost impossible to imagine staying in the present moment when managing frequent distractions on our ever present phones. 

EXERCISE:

Exercise has also been shown to have numerous mental health benefits including reducing stress, anxiety, and depression. College students can also benefit from the impact that exercise has on the brain, which includes improved memory and thinking skills. 

When you exercise, you produce endorphins which leads to increased feelings of well- being; it doesn’t matter what you do as long as you get your heart rate up. Exercise can be anything that you enjoy doing, so if you don’t feel like hitting the gym or going for a run, then call a friend and go for a walk. Connecting with friends while walking or playing a game will take your mind off the exercise, and will give you the added benefit of social support. 

STRENGTHEN YOUR SOCIAL CONNECTIONS:

There are many ways that college students can strengthen their social connections such as: putting together a study group for a class you enjoy or one you find really hard that stresses you out; joining an on campus club or sports team; and/or finding an on-campus organization that promotes community service. So even if it feels hard, in fact especially when it feels hard, reach out and connect with your friends. Putting time and energy into meeting new people and developing friendships is important for your mental health. Social support has been found to ease the effects of stress on college students. If you are feeling depressed it is likely that you may not be engaging in all the activities you once were. This can lead to isolation from family, friends, and other peer supports. 

IMPROVE NUTRITION AND SLEEP HABITS: 

Most people are aware that healthy eating contributes to healthy living. College students sometimes find it hard to eat regular meals, let alone find the time to shop for, prep, and cook healthy foods. But eating healthy doesn’t have to be hard or overwhelming. Even the simple act of trying to add more healthy nutrient rich foods into your diet will cancel out some of the other less helpful foods. Simple snacks that don’t require any prep and travel easily, like apples and almonds, are perfect for busy college students. And when you think about the time and energy that depression can take away from your life, it makes the decision to put the time into eating healthy food seem easy. All of us have experienced how we suffer when we get behind on our sleep. However, sleep is critical to your mental health and learning how to prioritize and get good sleep is an important life skill. 

All of the tips and tricks were given by the YU Counseling Center.