Stress and Anxiety Management for College Students
Episode Description
Are the stresses of college (constant worry, fitting in, lack of sleep, etc.) affecting your ability to function? Join Host Tim Unsinn and his guest, April Morris, LCSW, as they discuss ways to manage or eliminate the stressors that are impacting your well-being.What to Expect
- Learn the difference between stress and anxiety.
- Discover the causes of anxiety and excessive worry.
- Practice stress management skills to find those that work for you.
Resources: Learn More
- Complete Muscle Relaxation for Kids and Adults
- Calm. Sleep stories, guided meditations, soothing sounds, and more.
- Headspace. A guide to learning how to relax, manage stress, and center yourself in every day life.
- "The Mindful College Student: How to Succeed, Boost Well-Being, and Build the Life you Want at University and Beyond," by Eric B. Loucks, Ph.D.
Things to Think About
- Have you thought about the difference between good stress and bad stress?
- Can you decrease or eliminate the stressor?
- What stress management skills have worked for you in the past?
- Do you know the signs that a friend might be dealing with anxiety or depression? If so, do you know how you can help them?
About the Hosts
April Morris, LCSW, provides outpatient therapy for adolescents and adults ages 16 and over. She uses a multi-faceted trauma-informed therapy approach including a variety of therapy techniques. She enjoys working with clients from all walks of life and is honored to join them on their mental health journey and help them build skills to adapt to life challenges.
Transcript
Stress and Anxiety Management for College Students
Featuring April Morris, LCSW, Dakota Family Services
Host Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic, located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to mind your mind.
TU:
Welcome to this episode of Mind Your Mind. Our guest is April Morris. April is an outpatient therapist in Fargo and provides therapy for those over 14, primarily adults. April it's great to have you on Mind Your Mind. Our topic is college stress and anxiety. However, before we get to the topic, there's a question I ask all guests of Mind Your Mind, and that is why do you do what you do? Or why is this work important to you?
April Morris:
I love this type of work, as far as getting to be part of people's journeys and challenges and getting to support them. It's just a feel-good experience for me as well. Very humbling to get to be a part of it. And there's nothing better.
TU:
Topic, college stress and anxiety. These are, you know, you think of those two and they definitely go together, do they not? Well, stress versus anxiety? What are the differences?
AM:
Yeah, the symptoms can be really parallel, but the idea is a stressor or stress by itself is typically caused by an external event or stressor situation, if you will. Where anxiety is more persistent, excessive worry; doesn't always have to be attached to a particular stressor. It can be a perceived stressor. So there is a little bit of a difference there. And then I also like to mention, you know, stress can be broken up into acute and chronic stress, right? Acute stress is something that I could be stressed out about something happening this week. And then that's gonna resolve. Chronic stress might be a medical condition that I'm gonna have lifelong. That would be a chronic stressor.
TU:
So what does anxiety look like? Some of the, some of the symptoms?
AM:
Yes. So stress can lead to distress and distress can lead to anxiety. So we wanna be aware. Stress again is gonna list symptoms the same, but with anxiety, we are looking at that prolonged, nervous, anxious, feeling on edge worry that is difficult to control or stop. [It can be] about lots of different things, not just one particular thing. Fatigue, often headaches, stomach aches, difficulty relaxing and sitting still, feeling just restless. And the worry, just that something bad is gonna happen, right. If I don't do this, something bad's gonna happen. And just kind of that, that dread, that can sit over people and it has to occur most days of the week, over a six month period of time to truly be a significant anxiety disorder.
TU:
So it changes from stress if it's a short term versus anxiety, which is long term.
AM:
Yes. And it can be hard to decipher when we were talking about chronic stress. And is that turning into anxiety? The other thing I should mention just besides the duration is intensity and impacts to your life. So we look at how does it impact your functioning? Is it impacting going to work or your work performance? Is it impacting school, relationships, health, and our ability to complete task of daily living?
TU:
So now stress management, that's one that we're talking about that and coping with anxiety. So stress different than anxiety. Stress could turn into anxiety. So how do we cope with that?
AM:
Yeah, I think when people have good stress management skills, they really can protect their mental health. With that being said, hopefully it's not confusing to say a lot of the strategies can be the same. If you already have anxiety or you are looking at stress management, I always try to tell people to look at problem solving first. Can we eliminate the stressor or decrease the stressor itself? Is it something that we can impact? You know, for college it might be, did I take too much? Should I drop a class? Am I in too many activities? Can I look at my commitments? Have I taken on too much? So I just think that problem-solving piece can be important to look at first.
TU:
Yeah. And I think of college, the stress of picking classes is that class gonna be full? Is there gonna be room for me and am I gonna get there in time? And how will those grades, all those things.
AM:
Yeah. And that, what if, and down the rabbit hole, if we're doing that right more days than not, we might be dealing with some anxiety. If we have some constant worries like that. Changing your expectations of yourself. Sometimes it's a matter of do we have really high expectations of ourself that will lead to a lot of stress. If our goal is perfection, nobody meets it and we're always disappointed. So we gotta readjust that. Perfection can't be the goal. Reframing your thinking is something that we do a lot in therapy, but can we look at the connection and correlation between how we think and feel about things, which in turn makes a difference in how we act. If I can look at a situation in a little more neutral light, it'll make a difference on how I feel and what I do about it.
AM:
Then there's the usual typical that you're gonna hear, right. Get good sleep, be cognizant of your nutrition. What are we putting in our body? Meditation would be a lot of the deep breathing, relaxation breathing, guided imagery is always nice. You can find a lot of those things out on various social media platforms. Just muscle relaxation, getting enough activity on the flip side of that too. We need physical activity for our mental health. Sunlight, being out in nature has been proven to be really good for our mental health and our stress. And engaging in things that we like pleasurable activities, staying engaged in hobbies and relationships can help keep our stress level low.
TU:
A lot of good, good, helpful tips there on the stress management side of it. So we've been talking about college stress and anxiety, and I think of that, it really sticks in my mind is the stress when it goes from stress to anxiety. That seems like, for me, a time to seek some help, because if it's gone from what is manageable with some self-help to anxiety, which is really a call, you need some help.
AM:
Exactly. And sometimes there can even be chronic stress, right? That people feel like they're not able to get their stress down with those coping mechanisms. I'd still encourage them to reach out, but therapy is definitely a helpful tool to look at. What are we doing for coping that's healthy and what are we doing for unhealthy coping? The reality is in college, too, we might be leaning towards unhealthy. Too much caffeine or alcohol. And those things are gonna be counterproductive to manage stress and can actually increase anxiety.
TU:
And those are some signs to reach out for help.
AM:
Yes.
TU:
What are some other signs that would indicate that we need to, or what are signs as we're looking at someone else that we may need to approach them and say, you know, you may need to seek some help.
AM:
You might notice that it's impacting their functioning, right? So their relationship with you, maybe they're canceling plans or they're not making it to school, or they're so anxious and overwhelmed. It's just impacting all those areas that I mentioned, work, school, relationships, their health, maybe they're complaining about headaches, stomach aches all the time. They're not taking care of themselves, their daily tasks, not cleaning up their apartment. They're just too overwhelmed. Those would all be things that you might notice of a friend or yourself.
TU:
All right. And don't hesitate to, you're not being a know it all when you talk with them. You care about them.
AM:
Absolutely.
TU:
And is that important to communicate when you're talking with them?
AM:
Absolutely. I think just as a friend, I'd say, "Hey, I noticed this, these things are changing. Is everything okay? Can I support you in some way? I care about you." And with college, I like to specifically mention, depending on the campus you're on, you could check to see if you guys have a counseling center within your campus. Often it's free if you go to that school. Otherwise just your local community resources and here in North Dakota, calling 211 to figure out what those resources are is good to get connected.
TU:
That's a great point because most universities and colleges over the past 5, 10, 15 years have really stepped it up in that area specifically, just to help kids manage, young adults manage the stress and all those things that go into college. Because I mean, over time you learn.
AM:
Yes, absolutely. And then everything with the pandemic too, has really added in the amount of stress and anxiety that people are reporting in this age group is pretty significant. And so definitely know that you're not alone in reaching out for some advice. And even just to tweak your coping mechanisms and look at that is a really healthy thing to consider.
TU:
Well, our guest on Mind Your Mind is April Morris. April, any final thoughts before we wrap up on college stress and anxiety?
AM:
I think we covered it.
TU:
All right. Well, before we do wrap up, I have that final question for you. And that is what do you do personally, to mind your mind?
AM:
I do like to guard my alone time, as a mom with little kids. So it might just be a shower or a bath on my own, a car drive to the grocery store if I tie it into an errand, but just getting that alone time. I like to listen to the radio really loud in my car. If the weather's nice enough, of course, I like to be outside, take a walk and spend time at the lake.
TU:
That's fantastic. Alone time. How important is that? Well, thank you so much for being here. We appreciate your time and your talent, and thank you for sharing those with us.
AM:
Thank you.
TU:
Thank you for joining us for Mind Your Mind, a podcast presented by Dakota Family Services. You can't have health without behavioral health. Remember to mind your mind. For more information, links to additional resources, contact information, and much more go to dakotafamilyservices.org.
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Schizophrenia is a chronic, complex mental health disorder that affects around 1% of people in the United States. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen discuss the symptoms and implications of schizophrenia, touching on its many effects on individual and family life. Learn about how schizophrenia is treated, how it affects physical health, when it tends to develop, and how it is perceived between cultures.;
How to Have a Conversation About Mental Health
Although the stigma surrounding mental health is gradually disappearing, it can still be tricky knowing how to talk about it. In this episode of Mind Your Mind, host Tim Unsinn and psychologist Megan Spencer explore how to have a conversation with someone about their mental health, including signs that you should talk to them, how to start the conversation, and some possible reactions to expect from the other person.;
The Benefits of Being Outside
Are you feeling cooped up indoors? Join host Tim Unsinn and therapist Lucas Mitzel in this episode of Mind Your Mind as they discuss the importance of getting outside on your mental health. Learn about the benefits of green and blue spaces, activities you can do while outside, and how being outside can help improve symptoms of different mental health diagnoses.;
Dealing With Burnout
In this episode of Mind Your Mind, Tim Unsinn talks with psychologist Dr. Hannah Baczynski about the signs of burnout, how to prevent it, and how to know if your burnout is related to general life stressors or a mental health disorder. They also talk about the difference between fatigue and burnout, as well as how to support yourself and alleviate burnout when you’re experiencing it.;
Living with Chronic Illness
Many of us know someone who has been diagnosed with a chronic illness, or have been diagnosed with one ourselves. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how chronic illness can impact daily living and mental health, as well as how to seek support if you have been diagnosed with a chronic illness.;
Bipolar Disorder: Understanding the Highs and Lows
Although the term ‘bipolar’ is sometimes used as slang to describe someone who is moody or indecisive, true bipolar disorder is a complex and sometimes severe mental health disorder that affects the way a person thinks, feels, and behaves. In this episode of Mind Your Mind, host Tim Unsinn discusses bipolar disorder with nurse practitioner Amanda Daggett, touching on what the disorder is, what its symptoms look like, and how it can be treated.;
Social Media: Managing Emotions & Setting Boundaries
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
Understanding OCD
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Supplements in Psychiatry
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;