Depression is among the most prevalent mental health conditions in the United States, and the leading cause of disability worldwide. What’s more notable, though, is that it most commonly affects young adults between the ages of 18 and 25. College students—who are constantly up against academic, emotional, and situational stress—are especially prone to depression and its long-term effects.
Research shows that more than half (53%) of college students have experienced depression in college. For many, however, the symptoms of depression were as recent as yesterday. A Gallup study, conducted during the spring 2023 semester, found that almost 40% of U.S. college students admitted to feeling loneliness and sadness the previous day. Another study from Healthy Minds found that 44% of college students were currently experiencing symptoms of depression at the time of the survey. Female students experience negative emotions at a much higher rate than their male peers.
What causes depression in college students?
College brings on a lot of new stressors and pressures for young adults. Oftentimes, college signals the first time they will live on their own, which comes with both personal and financial independence. At the same time, college students are attempting to meet new people, forge new relationships, navigate campus, balance a heavy workload, maintain good academic standing, and make plans for their future. That’s a lot to take on at once.
On top of these daily stressors facing college students, which inherently put them at increased risk of depression and other mental health conditions, college students often fall into a pattern of unhealthy habits: cheap eating, lack of sleeping, substance use, and more. These factors can also increase one’s risk of depression over time, as the body and brain aren’t properly fueled.
Below are some of the most common causes of depression in college students:
- Academic Pressure: Stress from heavy workloads and high expectations (whether placed on oneself, or from other family members) can trigger anxiety and depression.
- Social Isolation: Homesickness and difficulties in making new friends often lead to symptoms of depression.
- Life Transitions: Uncertainty and challenges that arise from independent living can cause stress in college students, increasing the risk of depression.
- Financial Stress: Worries about tuition, loans, and daily living expenses, similarly, can be a risk factor for depression in college students.
- Lack of Sleep: The vast majority of college students get inadequate sleep, predisposing them to mental health issues like depression.
- Substance Abuse: Alcohol or drug use increase depression risk in anyone, regardless of age, but college students are very likely to use substances while away at school.
- Mental Health Stigma: Due to fear of what others may think, college students are often reluctant to get help for mental health struggles.
- Pre-existing Mental Health Conditions: Mental health conditions often arise between the adolescent and young adult years, but the stresses of college often trigger or exacerbate the symptoms.
- Perfectionism and Impostor Syndrome: College students are often subject to self-doubt and fear of failure, which can place unnecessary stress on them and increase their depression risk.
- Uncertainty About the Future: Many college students feel overwhelmed, hopeless, or uncertain about the future, having concerns about finding a career or success in life.
The above factors are especially predominant among college students, due to their unique situations living on their own and navigating academic and social challenges. However, there are many other causes of depression that can affect anyone (including college students), such as experiences of trauma and abuse, family history of mental illness, and stress caused by macro or generational factors like public health threats, social justice issues, and political unrest.
What are the symptoms of depression in college students?
Depression is characterized by persistent feelings of sadness or hopelessness, lasting for weeks at a time. These feelings disrupt one’s ability to function, interfering with their social lives, academic commitments, and other day-to-day activities. However, for those in the thick of college, the symptoms of depression are not always obvious. For this reason, it’s important for parents, educators, faculty, and college students to know the signs.
Below are the most common signs of depression in college students:
- Feeling especially low, sad, empty, or hopeless
- Loss of interest in once-loved activities
- Difficulty concentrating and retaining information
- Drop in academic performance
- Fatigue and excessive tiredness
- Lack of energy and motivation
- Irritability and frustration
- Trouble balancing academics with other obligations
- Poor self-care and personal hygiene
- Isolation from friends, family, and social happenings
- Sleep disturbances
- Changes in appetite or weight
- Increased substance abuse
- Feelings of inadequacy and worthlessness
- Constant feelings of overwhelm
- Physical ailments without explicable cause (stomach aches, headaches, etc.)
- Thoughts of self-harm or suicide
If you or someone you know is experiencing several of the symptoms above, it is always worth intervening. If it’s another student who is struggling, do not hesitate to open the conversation and ask how they are doing. Let them know you are there for them if they ever would like to talk. You may also help them seek support from a professional. Too often, college students are afraid of seeking help because of the social stigma that comes with mental illness. By being there and being supportive, you can make an incredible difference.
How to cope with depression in college
If you are struggling with the symptoms of depression, along with the everyday stressors of college, you are not alone. Rest assured that depression is a very treatable and manageable condition. Many people battling depression go on to have great success in college and in their professional life.
Here are some tips for managing and overcoming the difficult symptoms of depression in college:
- Build a support network that you trust.
Social support is one of the most protective factors against depression and other mental illnesses. If you can, maintain connections with friends or family and lean on loved ones for support. You may also join student groups, clubs, and activities to stay socially connected on campus. Many colleges and universities also offer counseling services for students, which you can tap into at any time.
- Establish healthy routines.
As hard as it may be in college, do your best to prioritize enough sleep, regular exercise, and a balanced diet. These healthy lifestyle choices can have a significant impact on your mental health, with the ability to improve your mood, boost your energy, and reduce stress. You can do this in small bites. For example, set yourself a bedtime (aim for at least 8 hours of sleep) and shut of your screens before settling in for the night. Consider taking the long walk to classes or carving out 30 minutes a day for any type of physical activity. Avoid processed foods as best you can, as well as drugs and alcohol, and opt for whole foods (veggies, proteins, whole grains) in the dining hall.
- Reserve time for rest and self-care.
As part of your routine in college, do not forget to prioritize yourself. Especially as a student, your body needs time and space to recover from stress and recharge. Give yourself the opportunity to rest, relax, meditate, and/or do something for your mental health each day. This might be journaling, reading a book (that’s not assigned, of course!), putting your feet up, or taking a walk outside. Think about ways you can reconnect with your hobbies to improve your mood and sense-of-self.
- Find ways to manage your workload.
In college, balancing courses, assignments, and other obligations can feel impossible. You can manage your workload by setting small, achievable goals and accomplishing them in bite-size chunks to avoid feeling overwhelmed. You may also use a planner to help manage your time. If you are struggling to find a solution and are continuing to fall behind academically, do not hesitate to reach out to your professors for help. Many professors and advisors are willing to find ways to ensure your mental health is sustained, which might mean reducing your courseload, extending deadlines, or offering support services.
- Seek professional help.
It can be difficult to take the stride to reach out for help, but sometimes this step can make all the difference. The symptoms of depression can quickly become debilitating, and as a college student balancing so much, it can be difficult to cope. There are resources available to you on and off campus.
In your school, campus counseling services may be available. However, you can also head to a healthcare provider to receive a mental health screening or referral to therapy. Telehealth therapy options are becoming increasingly available, too. And if you are unsure where to turn for help, we are here to guide you.
Turnbridge is a mental health treatment provider for young adults and teens struggling with issues like depression, anxiety, trauma, post-traumatic stress, and more. We can listen to your needs and discuss your options. At Turnbridge, college students receiving treatment do not need to put their academics on hold. We offer a recovery-informed academic program for students who would like to continue their trajectory while receiving the help they need and deserve.Learn more by calling 877-581-1793 today. You may also learn about treatment options here.