General information
Graduate students are particularly at risk for experiencing mental illnesses. Recent studies suggest that roughly 1 in 3 graduate students are struggling with mental illness. Thus, virtually all graduate students are exposed to the impact of the Mental Health Crisis ravaging much of our society, including higher education.
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First and foremost, Grad Mental Notes is not designed as a consoling service in any way and cannot provide any professional help. I have no official training and am a graduate student myself. I found myself digging for resources and decided to gather the materials I found here so that other students may not need to search so long. As such, none of the resources or research I provide here are my own – please see the sources section if you want additional details.
Some signs your graduate work may be impacting your mental health (1):
- Life feels overwhelming
- Your sleep habits have changed
- Loss of interest in things you used to enjoy
- Sometimes you feel empty
- Sometimes you feel like a fraud, or worthless
- Sometimes your worries consume your life
- You are overwhelmed with self-doubt
- Some days you're in a "high" (productive, restless), but others you feel "low" (depressed, exhausted)
- You find yourself consuming alcohol and/or drugs more than in the past
- You feel like you haven't done enough, despite spending all of your time working
- Family and/or friends have noticed some of these changes
Prevalent Mental Illnesses
Depression
One of the most common forms of mental illness is depression. It's so common that many of us may already have an idea of the general characteristics. These include prolonged sadness, emptiness, a loss of pleasure in hobbies or when spending time with friends, and trouble eating and sleeping. Importantly, many of those who suffer appear perfectly fine to those around them, despite struggling on the inside. Genetics, environmental, and psychological factors are all thought to play a role. Recent studies suggest that 36% of all college students and 39% of graduate students struggle with depression (1).
Stress & Anxiety Disorders
College is stressful, especially graduate school. However, if this stress is beginning to take over your entire life it may be a sign of a stress or anxiety disorder. Essentially, those suffering from these disorders experience endless stress and/or anxiety. Other side effects include feeling tense or on-edge, trouble sleeping and fatigue, difficulty concentrating, heightened irritability. Depending on the person, this may also manifest as panic attacks. Over 41% of college students have sought help for these conditions (1).
Sleeping Disorders
Everyone has trouble sleeping sometimes, but if you are regularly unable to sleep you may be struggling with a sleeping disorder. These include narcolepsy, sleepwalking, and restless leg syndrome. Roughly 27% of college students are currently struggling with some form of sleeping disorder. These disorders often co-occur with other mental illnesses, where one exacerbates the other(s) (1).
Bipolar Disorder
People struggling with bipolar disorder experience dramatic shifts in mood and energy. These are typically referred to mania ('highs') and depression ('lows'). Mania can often be associated with high energy, productivity, creativity as well as psychosis, while depression is comparable to the aforementioned mental health disorder. Type 2 experiences hypomania instead of mania, which lacks psychosis. In some cases these moods are persistent for an extended period of time (e.g., months or even years; bipolar type 1), and others the moods cycle more rapidly (e.g., days or weeks; bipolar type 2). If untreated, the condition often worsens. Bipolar disorder is thought to be related to genetics, stress, and brain structure, although little is known about it. Studies of college students do not often report bipolar prevalence (perhaps because it is harder to identify/diagnosis with surveys), by roughly 3% of the U.S. population has been diagnosed with some form of bipolar disorder. See source for additional information and varieties (2).
Addiction & Substance Use Disorder
College can be a very stressful time in life, leading some to turn to alcohol and drugs for relief. However, this can sometimes turn into an addiction where the substances cause more and more problems in your life. Note that this includes more than illicit and controlled substances. For example, about 15% of graduate students use prescription stimulants improperly (1).
Suicide
Unfortunately, suicidal thoughts sometimes accompany mental health disorders. Please remember that there is always someone who is ready and willing to listen and help you find the help you need. If you are contemplating suicide, please immediately get help. Call 911, a crisis center at your college/university, or Lifeline (800-273-8255). No matter what you're going through, there are always many people immediately available to help, all you need to do is call (1). If you have a loved one or friend contemplating suicide, please follow these same instructions to get them help as soon as possible. 90% of those who commit suicide had an underlying mental health disorder (3). Some studies report that 4–7% of graduate students have contemplated suicide (1,3). Suicide in the 2nd leading cause of death among young adults (3). There is also a specific national line for graduate students in crisis: 877-472-3457.
One of the most common forms of mental illness is depression. It's so common that many of us may already have an idea of the general characteristics. These include prolonged sadness, emptiness, a loss of pleasure in hobbies or when spending time with friends, and trouble eating and sleeping. Importantly, many of those who suffer appear perfectly fine to those around them, despite struggling on the inside. Genetics, environmental, and psychological factors are all thought to play a role. Recent studies suggest that 36% of all college students and 39% of graduate students struggle with depression (1).
Stress & Anxiety Disorders
College is stressful, especially graduate school. However, if this stress is beginning to take over your entire life it may be a sign of a stress or anxiety disorder. Essentially, those suffering from these disorders experience endless stress and/or anxiety. Other side effects include feeling tense or on-edge, trouble sleeping and fatigue, difficulty concentrating, heightened irritability. Depending on the person, this may also manifest as panic attacks. Over 41% of college students have sought help for these conditions (1).
Sleeping Disorders
Everyone has trouble sleeping sometimes, but if you are regularly unable to sleep you may be struggling with a sleeping disorder. These include narcolepsy, sleepwalking, and restless leg syndrome. Roughly 27% of college students are currently struggling with some form of sleeping disorder. These disorders often co-occur with other mental illnesses, where one exacerbates the other(s) (1).
Bipolar Disorder
People struggling with bipolar disorder experience dramatic shifts in mood and energy. These are typically referred to mania ('highs') and depression ('lows'). Mania can often be associated with high energy, productivity, creativity as well as psychosis, while depression is comparable to the aforementioned mental health disorder. Type 2 experiences hypomania instead of mania, which lacks psychosis. In some cases these moods are persistent for an extended period of time (e.g., months or even years; bipolar type 1), and others the moods cycle more rapidly (e.g., days or weeks; bipolar type 2). If untreated, the condition often worsens. Bipolar disorder is thought to be related to genetics, stress, and brain structure, although little is known about it. Studies of college students do not often report bipolar prevalence (perhaps because it is harder to identify/diagnosis with surveys), by roughly 3% of the U.S. population has been diagnosed with some form of bipolar disorder. See source for additional information and varieties (2).
Addiction & Substance Use Disorder
College can be a very stressful time in life, leading some to turn to alcohol and drugs for relief. However, this can sometimes turn into an addiction where the substances cause more and more problems in your life. Note that this includes more than illicit and controlled substances. For example, about 15% of graduate students use prescription stimulants improperly (1).
Suicide
Unfortunately, suicidal thoughts sometimes accompany mental health disorders. Please remember that there is always someone who is ready and willing to listen and help you find the help you need. If you are contemplating suicide, please immediately get help. Call 911, a crisis center at your college/university, or Lifeline (800-273-8255). No matter what you're going through, there are always many people immediately available to help, all you need to do is call (1). If you have a loved one or friend contemplating suicide, please follow these same instructions to get them help as soon as possible. 90% of those who commit suicide had an underlying mental health disorder (3). Some studies report that 4–7% of graduate students have contemplated suicide (1,3). Suicide in the 2nd leading cause of death among young adults (3). There is also a specific national line for graduate students in crisis: 877-472-3457.
Additional Information
Mental Health Conditions
There are many more mental health conditions that affect millions of people every day. I've only summarized some of the most common among graduate students above. For more information on each of these prevalent illnesses, as well as information on other conditions, please visit NAMI here.
Mental Health First Aid Training
One way you can help yourself and those around you is to receive training on how to recognize the signs of mental illness and intervene when necessary. These trainings are offered around the country in increasing numbers, and are often free. Find more information, including courses near you, here. There is also a training more specific to higher education.
Intersectionality
It is very important to note the role of intersectionality in mental illness. For example, students of color and those of disadvantaged backgrounds are far less likely to seek help. Mental illness is more prevalent in female students. Furthermore, LGBTQ students are far more likely to experience a mental health condition. As in most instances in our society, those outside of the dominant culture struggle more. More information available here and here.
Imposter Syndrome
Often in graduate school, we feel like we don't belong. Like we aren't good enough to be here, or smart enough to complete our dissertation. In fact, any day now, someone might find out... This is Imposter Syndrome. It's a serious problem that can feel soul crushing and debilitating. Try to remember that you deserve to be here as much as anyone else, and that every graduate school experience is unique, making comparisons fruitless and solely self-harming. Here are some tips for combating Imposter Syndrome!
Social Media
Most students use social media. Whether you do so out of necessity for things like networking and staying in touch, or you thoroughly enjoy scrolling through cat pictures and more on Facebook, Instagram, or whatever else (no shame), most of us are exposed to it fairly regularly. It is important to realize that social media has been linked with mental health conditions. Fear Of Missing Out, or #FOMO, is real and powerful. Social media addiction can be crippling. Trying to keep this in mind to stay on top of any issues that may stem from our social media use is a good place to start. More information can be found here, as well as in a video below.
Advisors/PIs/Mentors
Are you an advisor, PI, or graduate student mentor looking for more resources for how to help and support your students? If so, thank you! Graduate students, and higher education in general, needs more advisors/PIs/mentors like you! Here is a presentation put together by Dr. Mona Shattell on supporting graduate students
There are many more mental health conditions that affect millions of people every day. I've only summarized some of the most common among graduate students above. For more information on each of these prevalent illnesses, as well as information on other conditions, please visit NAMI here.
Mental Health First Aid Training
One way you can help yourself and those around you is to receive training on how to recognize the signs of mental illness and intervene when necessary. These trainings are offered around the country in increasing numbers, and are often free. Find more information, including courses near you, here. There is also a training more specific to higher education.
Intersectionality
It is very important to note the role of intersectionality in mental illness. For example, students of color and those of disadvantaged backgrounds are far less likely to seek help. Mental illness is more prevalent in female students. Furthermore, LGBTQ students are far more likely to experience a mental health condition. As in most instances in our society, those outside of the dominant culture struggle more. More information available here and here.
Imposter Syndrome
Often in graduate school, we feel like we don't belong. Like we aren't good enough to be here, or smart enough to complete our dissertation. In fact, any day now, someone might find out... This is Imposter Syndrome. It's a serious problem that can feel soul crushing and debilitating. Try to remember that you deserve to be here as much as anyone else, and that every graduate school experience is unique, making comparisons fruitless and solely self-harming. Here are some tips for combating Imposter Syndrome!
Social Media
Most students use social media. Whether you do so out of necessity for things like networking and staying in touch, or you thoroughly enjoy scrolling through cat pictures and more on Facebook, Instagram, or whatever else (no shame), most of us are exposed to it fairly regularly. It is important to realize that social media has been linked with mental health conditions. Fear Of Missing Out, or #FOMO, is real and powerful. Social media addiction can be crippling. Trying to keep this in mind to stay on top of any issues that may stem from our social media use is a good place to start. More information can be found here, as well as in a video below.
Advisors/PIs/Mentors
Are you an advisor, PI, or graduate student mentor looking for more resources for how to help and support your students? If so, thank you! Graduate students, and higher education in general, needs more advisors/PIs/mentors like you! Here is a presentation put together by Dr. Mona Shattell on supporting graduate students
Self-Care
Here are some simple coping strategies you can try that may help relieve some mental illness symptoms (1):
Want more? Here are some additional resources: |
Videos
Below are some relevant videos. The first handful are powerful accounts of young people dealing with mental illness, while the others focus on the Mental Health Crisis and Mental Health in higher education.
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Sources
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