Taking Control of Your Mental Health Symptoms

The day-to-day pace of college life at the University of Michigan can be especially stressful if you're dealing with a mental health condition. With everything going on, it's easy to feel overwhelmed. But remember, you're not alone. You can learn to manage stress in ways that support your mental health.

The Campus Mind Works program at the Eisenberg Family Depression Center offers the following tips and tools to help you develop a plan to monitor your condition and protect your mental well-being.

Understanding your personal triggers and patterns

Every person with a mental illness is unique. That means the triggers that make your symptoms worse, or the pattern in which they occur, are different from those of others. Understanding these key terms can help you prepare and manage your symptoms more effectively.

A trigger is an event or situation that causes a mental health symptom to start or get worse. Triggers can be external, such as a stressful exam or an argument with a friend, or internal, such as a specific thought or feeling.
A pattern is a repeated way that your symptoms or feelings show up over time. For example, you might notice a pattern where your anxiety symptoms get worse every time you have a major project due, or a pattern where you feel more depressed on weekends.

By understanding your triggers and patterns, you can take steps to get ahead of a possible episode. Talk with your health care provider to figure out when you may need extra care and make a plan.

“Mental health should be a priority in everyone’s college experience. Taking a break for yourself or opening up to a friend is not a sign of weakness. Knowing when you need to recharge will only make you stronger. College is a time of change and growth, but also a time to reflect. Check in with yourself about your mental health before you get too stressed out. If you make a mistake, learn from it and turn to what you know works for you. There are so many resources, people, and options available. Explore what allows you to be your best self, and immerse yourself in it!”

— University of Michigan student

Tools to help you monitor your mental health

Track your symptom patterns

Tracking symptoms in a notebook or mobile app can be helpful for self-awareness. You can share this information with your therapist and use it to decide the best coping strategies. For example, let's say you have more episodes over winter break when you're away from friends. A solution could be to create a plan to stay in touch while apart.

Try bullet journaling

A bullet journal is a method of creatively organizing your thoughts into one notebook. Unlike a pre-printed planner, a bullet journal is completely blank, allowing you to design it to fit your own needs. The main idea is to use a system of "bullets" and symbols to log and organize tasks, events and notes. You can also track your mood, medications, habits and symptoms. There are many examples of bullet journaling online to help you get started.

Are my feelings unusual?

Experiencing sadness or anxiety is a normal part of life, especially during tough times. However, if you have a mental health condition, you might feel distress more often and more intensely than others.

If your feelings become overwhelming and get in the way of your daily life, it’s a good idea to talk to your doctor or mental health professional. The clues below can help you figure out how severe your distress is and when you should talk to your health care provider.

Signs of Average Distress:	When to seek medical care:
Feelings go away after a few hours or days.	Feelings last for weeks, months or even years.
Usually has an identifiable cause, such as arguing with a loved one, getting a bad grade, or losing an important game.	You don’t know why you feel this way. You’re crying without knowing why. Feeling angry toward others for no reason. Anxious in situations that are non-threatening to most people.
Your reaction seems reasonable given the situation: crying for a few days after a breakup, feeling nervous before a presentation, or not talking to a friend for a few days after they break your trust.	Your reactions seem extreme given the situation: Feeling worthess after a bad exam, angry outbursts over small problems, avoiding class or situations because you feel anxious.
You feel better when something good happens, even for a short time.	Might not feel better even when something good happens.

When to seek professional care

Signs that you should talk to a professional right away

If you are having thoughts about suicide or harming yourself, call 988 to reach the National Suicide Crisis & Lifeline to talk with someone. If you have an emergency medical situation, call 911 or have a friend take you to the nearest emergency room immediately.

Talk to your health care provider right away if any of the following statements are true:

My distress leads to dangerous thoughts or behavior, such as harming myself.
My distress lasts for a long time (weeks, months or years).
My distress seems unreasonable in relation to my problems.
I often feel distressed, and I’m not sure why.
I continue to feel bad, even when good things happen.
My feelings often interfere with my ability to live life the way I want to.
I feel the need to use alcohol or drugs to feel better.

Should I speak with a therapist?

Talking about your feelings with a professional is the first step to feeling better. If any of the following statements are true, make an appointment to speak with your primary care doctor or a mental health professional.

I’m having difficulty completing everyday activities and responsibilities.
I’m unable to finish my classwork because of how I have been feeling.
My drinking or drug use has interfered with my academics or other responsibilities.
I’m having trouble socializing with friends.
My behavior has damaged my relationships.
I’ve been avoiding people and important situations often because I feel anxious.

Others say they are worried about me

Sometimes our friends and loved ones see behaviors that we don't. If someone shares a concern about your health or behavior, take it seriously and find out why.

Ask yourself the following:

Has someone recently told me that I’ve been acting differently?
Has someone recently told me that I have been treating people differently?
Are other people worried about how I’ve been acting?
Are other people finding it difficult to interact with me?
Has someone expressed concern about my weight or my eating habits?
Has someone objected to or shown concern about how much I have been drinking or using drugs?

If you answered “yes” to any of these questions, please contact your doctor or mental health care provider right away and share your concerns.

This information is for educational purposes only and is not intended to replace a professional evaluation. Please share your concerns with your doctor or mental health professional.