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The Importance of Prevention

College campuses are ideal settings for promoting a preventive approach to mental illness. Although stigma continues to act as a barrier to seeking and continuing treatment, today's college students are better informed than past generations about depression, anxiety and other illnesses, and they are generally much more open to talking about it with others. In addition, health education materials are readily available, and treatment can be free or much less expensive than treatment offered in other communities.

Early detection and treatment are priorities at OSU, so seek help as soon as you can if you experience the symptoms described below.

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Stress

College is a time of transitions: leaving home, new responsibilities, new social, academic and financial pressures, etc. – all at a time when the support systems you had at home are no longer as accessible. Also, routines for sleeping, eating, exercise and alcohol use are drastically changed in college. Amidst all of these changes, you are expected to make important and difficult decisions about your future after graduation. While some degree of stress is normal in times of change and transition, for some students, it can become overwhelming. Not surprisingly, research shows that stress can contribute to the development of depression and other mental illnesses.

Have you noticed any of the following changes in your thoughts, behaviors, or general health?

  • Digestive problems
  • Frequent headaches
  • Tense muscles
  • Clenched jaw or teeth grinding
  • Getting sick more frequently than usual
  • Skin problems
  • Fast or racing heartbeat
  • Excess sweating
  • Nervousness, restlessness
  • Irritability, quick temper
  • Problems concentrating
  • Anxious thoughts

If you (or a friend) are experiencing one or more of the changes above, you should consider finding ways to manage your stress more effectively. Here are some simple ways to help you, or someone you care about, manage stress. Stress Management Tips

  • Catch those zzzzs. When stressed, your body needs sleep and rest. You will not be able to perform at your best if you don't give yourself some time to recuperate.
  • Do your best instead of trying to be perfect. Perfection isn't possible, so be proud of however close you get.
  • Take a time-out. Do yoga, listen to music, volunteer, or get a massage. Stepping back from the problem lets you clear your head.
  • Accept that you cannot control everything. Focus on the things that you CAN control.
  • Take deep breaths. Inhale and exhale slowly.
  • Count to 10 slowly. Repeat, and count to 20 if necessary.
  • Use humor. A good laugh goes a long way.
  • Keep moving. Regular exercise releases mood-enhancing chemicals.
  • Try to keep a positive attitude. Focus on the positive things in your life. Take time to enjoy those things!
  • Eat well-balanced meals. Don’t skip meals, including breakfast. Do keep healthful, energy-boosting snacks on hand.
  • Learn what triggers your anxiety. Is it work? Family? School? Something else? Reach out to the people who can help you minimize the impact of these triggers.
  • Stop Smoking. Nicotine can actually boost stress levels. Learn to quit by visiting smokefree.gov
  • Set Limits. Don't take on the world. Limit yourself to what you know you can accomplish in the time permitted.
  • Get Out There! Social contact elevates mood and buffers stress. Find time to socialize. Joining a student group is an easy way to meet like-minded people.

Talk to someone. Let friends, family, or a doctor know you’re feeling overwhelmed, and tell them how they can help.

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Depression

College is sometimes called "the age of depression." Why? Research shows that the peak years for the onset of depressive symptoms begins in the early teens and increases through the mid-20s. Of the over 20 million Americans who experience depression each year, many develop their first symptoms just before or during college. In fact, a significant number of students arrive at college already diagnosed with depression —10% according to a 2000 study from the American College Health Association.

Students with clinical depression generally function well in the college environment, but under times of great stress, they may experience a recurrence of symptoms that can get worse over time. This is complicated by the fact that some students with depression will go off their treatments when they arrive at college because they want to "fit in".

Untreated depression can have many consequences for students. It often results in poor academic performance, alcohol and drug abuse, problems with relationships, and greater risk for other health problems. Also, depression is often a chronic, episodic illness. A person who suffers from depression usually experiences repeated bouts. The longer depression goes untreated, the more severe and frequent these episodes become. And most importantly, depression is the number one risk factor for suicide.

Fortunately, it is possible to prevent these consequences. We know from research that early detection and treatment of depression offer a greater chance for recovery. The earlier the treatment, the less likely depression will become chronic.

So Do You Have Depression?
Only a doctor or a mental health professional can tell you for sure, but if your thoughts, behavior or general health have changed in the following ways, you should make an appointment for an evaluation (see the Help section for links to campus and community resources):

  • Feeling sad, depressed, empty
  • Feeling irritable or angry
  • Having trouble concentrating
  • Experiencing a loss of interest or pleasure in usual activities
  • Feeling tired all of the time
  • Feeling anxious or restless
  • Feeling worthless
  • Experiencing changes in sleeping habits or eating habits
  • Experiencing aches or pains not associated with a recent injury or illness
  • Thinking of death or suicide*

If you are having persistent thoughts of death or suicide, call 1 (800) 273-TALK or go to the OSU Emergency Room.

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Anxiety

Is 'Stress' Really An Anxiety Disorder?
All college students experience stressful times. When feelings of stress are constant and are causing problems in your daily life, you may have an anxiety disorder. So how do you know if your stress really something more? Only a doctor or a mental health professional can diagnose an anxiety disorder, but if your thoughts, behavior or general health have changed in the following ways, you should make an appointment for an evaluation (see the 'Help' tab for links to campus and community resources):

  • Nervousness
  • Feeling restless or 'on edge'
  • Easily startled
  • Sweating
  • Feelings of uneasiness, fear, or dread
  • Irritability
  • Excessive worry
  • Fatigue
  • Insomnia
  • Headaches
  • Stomach problems
  • Racing heartbeat
  • Repetitive behaviors (e.g checking, counting, washing)
  • Avoiding activities

Being aware of your stress level and how it affects your overall health is a good first step in managing the negative effects of stress. Seeking help and possible treatment is essential if stress is creating problems in your everyday life.

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