Depression Among Students: A piece of advice to my friends who are struggling

By Maria Forget, Social Work Student 

Dear Friend,
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I see that you’re struggling. I want to help you. I want you to know that the stress, anxiety, and sadness you are experiencing is not permanent. You are not alone. You do in fact, carry with you the power to overcome this. I know that it’s difficult to balance everything you have going on right now, but just know, you are doing an amazing job.
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What lies within you is strength, resilience, and the ability to overcome any obstacle that is headed your way. You are strong, and capable. Whenever I meet you, I see an immense amount of potential. There is no doubt you are advancing towards personal growth. Be proud of yourself. You made it this far already. Congratulate yourself, celebrate your successes. You deserve it.

Depression amongst students, particularly for those students in post-secondary education, is prominent and serious, and should never be overlooked. There are many changes that can occur once students start post-secondary education and many different factors can affect them. Students will react to the stressors faced when they get to college or university in different ways. Every individual therefore develops their own coping mechanisms, and sometimes those are unhealthy. But who can blame them?
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Listed below are just a few examples of the immense number of stressors and struggles that students face:

• Financial issues: worries of how to pay for tuition, residency fees, text books, living costs, etc.;
• Academic pressures;
• Stress of maintaining employment during school;
• Meeting new people or making new friends or other social stressors;
• Feeling homesick, missing parents, family, friends or pets;
• Test anxiety;
• Lack of balance: many students may find it hard to balance these stressors along with studying, having a social life, staying positive, keeping active, earning income, eating healthy, and getting enough sleep.

Many do not realize how serious having post-secondary depression can get. Statistics Canada reports suicide as the 9th leading cause of death in Canada, but in the 16-24 age group, 20 per cent of deaths are attributed to suicide. Yet, society still holds a certain stigma when it comes to seeking help in regards to mental health. Some may believe that seeking counselling means the individual is weak or defeated. As a society, we need to view mental health through a lens that is on par with physical health as both are equally as important. We need to start treating mental health as a priority. 

Students experiencing depression while in school should be aware of the signs. Some signs include:

• Feelings of sadness, tearfulness, emptiness or hopelessness;
• Angry outbursts, irritability or frustration, even over small matters;
• Loss of interest or pleasure in most or all normal activities, such as hobbies or sports;
• Sleep disturbances, including insomnia or sleeping too much;
• Tiredness and lack of energy, so even small tasks take extra effort;
• Changes in appetite — often reduced appetite and weight loss, but increased cravings for food and weight gain in some people;
• Anxiety, agitation or restlessness;
• Slowed thinking, speaking or body movements;
• Feelings of worthlessness or guilt, fixating on past failures, or blaming yourself for things that aren't your responsibility;
• Trouble thinking, concentrating, making decisions and remembering things;
• Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts, or suicide;
• Unexplained physical problems, such as back pain or headaches.

If you are experiencing depression while in school, know that you’re not alone. There are many individuals that are going through similar setbacks. It is normal to have some of these reactions to the hardships you are facing. There are steps students who do experience depression while in school can take to feel better, and one of the most important is taking care of yourself first. Try to maintain a balanced and healthy lifestyle. When you are tired, sleep. When you are hungry, eat something nourishing. When you feel overly fatigued all the time, get a few minutes of sunlight by going on a quick walk.
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The fact is that the amount of work required to get through post-secondary education while also maintaining employment is nothing short of ridiculous. And unfortunately, things don’t seem to be getting any better. So, while it is hard to balance everything as your workload may seem to be endless and overwhelming, try your best to take on school work that you can manage by organizing and planning. 

• Use agendas and schedules (don’t make a to-do list; schedule what you plan to do).
• Reward yourself following completion of your daily goals.
• Participate in self-care activities that bring you joy and allot enough time to unwind and relax during the day.  For example, if you miss your pet at home, some schools offer pet therapy, where visiting and playing with a dog or cat can bring you joy, relieve stress and reduce anxiety.  
• Be mindful and aware of the amount of work you can take on and know when enough is enough. If you are over-working yourself, make a list of your tasks in order of importance to prioritize your workload, and if possible, eliminate unnecessary burdens that no longer require your time.
• Do the hard stuff first while you’re at your best in the mornings. Save the tedious stuff for last, even if it’s easy.
• Doing something as simple as taking a shower, going for a walk, or making a smoothie is a big step.
• Making little steps will ultimately result in change. Make more lists! An example would be to create a list with columns for Food, Physical, and Mental. Write down one thing down that would help you feel better in those areas, and then do it. Always keep in mind that motion creates more motion. 
• Seek out help and support. Despite the stigma, it is perfectly normal and encouraging to seek help, especially if you feel you just want to let out all the emotions you are harboring inside. Many schools have counselling options available, and there is professional help available in the wider community.  Do some research and seek out what will work best for you. You’d be surprised by how much talking to someone can alleviate stressful factors in your life. Counsellors will help you gain insight into your situation and give you supportive strategies and tools tailored to your specific needs. 

Lastly, know that I believe in you, and you will get through this. If you are contemplating suicide, please call the National Suicide Health Helpline: 1-800-273-8255. If you are from Thunder Bay, Ontario, please call the local crisis response number: (807) 346-8282.

​References:
Students are not fragile flowers – we must care about their mental health. (2017, October 05). Retrieved March 19, 2018, from https://www.theglobeandmail.com/opinion/students-are-not-fragile-flowers-we-must-care-about-their-mental-health/article36498798/
College depression: What parents need to know. (2016, September 02). Retrieved March 19, 2018, from https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/college-depression/art-20048327
Pukas, K. (2018, March 01). Retrieved March 19, 2018, from https://www.youtube.com/watch?v=VR1KzaRAcmA