1. Takeof your
Charge!
Mental Health

2. 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.
Anxiety
Depression
 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

3. 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

4. Stress
Symptoms…
 Physical
Aches and pains, diarrhea or constipation, nausea,
dizziness, chest pain, rapid heart beat
 Cognitive
Memory 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

5. 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

6. 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)

7. 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.

8. Anxiety
Symptoms…
 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

9. 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.

10. 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.

11. 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.
 Emotions
Sadness, anxiety, guilt, anger, mood swings, lack of
emotional responsiveness, and feelings of helplessness,
hopelessness, irritability.
 Thoughts
Frequent 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.
 Behavior
Crying 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 family
Missing family/friends/partners
Feeling alone or isolated
Experiencing conflict in a
relationship
Facing new and difficult school
Worrying about finances

12. Relationships
There are four very basic relationships.
 Friendship
 Family
 Romantic
 Professional Relationships

13. Relationships
Unhealthy
 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.

14. 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.

15. When to seek help:
 loneliness/homesickness
 family problems
 Depression/suicidal thoughts
 stress/anxiety
 roommate difficulties
 low self esteem
 problems in intimate relationships
 sexual orientation or identity issues
 interpersonal conflicts
 eating problems
 abuse issues
 death of a loved one
 sexual assault
 academic performance
 alcohol or drug problems
Psychological Counseling

16. 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

17. 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

18. 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

19. 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.

20. Questions