Jakarta, IO – Mental health is an important aspect of the life of every individual, including students who will enter a stage of higher education. Regarding the transition phase of educational status to a strong, healthy, and intellectual college student, good mental health is essential, since it can affect academic performance, quality of life and social relationships.
College students 18-22 years of age are often referred to “searching for identity”, as manifold pressures and external influences begin to arise, forces that can affect their mental or psychological condition. Understanding the importance of maintaining superb mental health is the key to success in their study, as they must adapt quickly to an unfamiliar academic culture and system of higher education.
When giving a public lecture on mental health for new college students at the University of Indonesia (UI), Deputy Minister of Health Prof. dr. Dante Saksono Harbuwono, Sp. PD-KEMD, Ph.D., explained how stress is very likely to be experienced by newly-matriculated college students, as they are still in an “adaptation phase”. He referred to the dynamics of the “W Curve” which describes the ups and downs of their mental cycle, as well as its relationship to satisfaction and time factors.
“In general, new college students will pass through what is called the ‘W Curve’, starting from the honeymoon phase – culture shock (lots of assignments, homesickness) – initial adjustment (managing time and friendships) – mental isolation (coming home again, as much has changed) – acceptance and integration (feeling like finding a new home in the academic environment ). Adaptability is important, as it is not the strongest nor the smartest who will survive and thrive, but the ones who adapt the fastest. If we don’t feel right sometimes, that’s okay, because everyone has experienced it,” said Prof. Dante in Depok, West Java, Tuesday (6/8/2024).
“Fight or Flight” Activation
It was pointed out how new college students must be able to manage the stress that arises during adaptation. When stressed, the pituitary gland in the brain will respond by releasing cortisol and adrenaline, which triggers a fight or flight response. At the same time, we may feel such uncomfortable sensations as a quicker heartbeat, anxiety, trembling or nervousness. If the fight or flight urge is excessive, one might suffer a sleep disorder, stomach pain, hypertension, and even a mental disorder such as depression. Before it’s too late, we must understand how to manage stress.
In managing stress and activating the parasympathetic rest and digestion system, four steps can be taken:
First, identify the cause of the stress, pay attention to the thoughts that arise and uncomfortable sensations.
Second, practice breathing exercises to relax, learn progressive muscle relaxation, or the 5-4-3-2-1 grounding technique. The 5-4-3-2-1 coping technique for anxiety asks you to find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Using this with someone who feels anxious will help to calm them down and reduce their feelings of anxiety.
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Third, engage in such physical activity as walking, running, gymnastics or yoga.
Fourth, co-regulate by sharing your problems with friends or family, or consulting with a mental health service provider.
“Manage mental health by prioritizing tasks, time management and hobbies. Health is your most valuable asset. Practice stress management, get enough quality sleep, exercise regularly, consume nutritious foods and avoid high sugar-salt-fat intake,” he concluded. (est)