Being a college student can be an opportunity for deep insight, once-in-a-lifetime experiences, and the realization of one’s untapped potential. At times, college can be an intense and demanding journey — rendered more challenging by societal factors beyond the boundaries of campus. National and world events can leave students feeling confused and unsure about the present and the future. This uncertainty can affect academic performance and well-being, and sometimes lead to mental health concerns.   Fortunately, a range of strategies can help individuals be resilient and respond to uncertain times in healthy ways, according to Vidal Annan, senior director of the Center for Mental Health Care and Resources at Georgia Tech. Sociopolitical stress can be defined as psychological and emotional strain and tension that we may experience in response to political, social, and economic events. Intense feelings and experiences that stem from awareness of and exposure to these events can lead to mental health concerns such as anxiety, anger, and depression.“The human system is generally able to handle stress by temporarily switching into fight-or-flight mode,” Annan said. “However, when the uncertainty is intense, sustained, or frequent, this can overwhelm the human system and lead to more serious and chronic anxiety, depression, and hopelessness.” According to a recent study published by the National Institutes of Health, college students reported high levels of stress regarding the most recent U.S. elections. The study also found that higher sociopolitical stress predicted more depression for students.  So, with a constant flood of information and heightened global tensions, how can students cope? “The best solution to uncertainty is certainty. But sometimes certainty is hard to come by or it may not be in one’s favor,” Annan said. “In those cases, it is important to manage the emotions that we have in response to the uncertainty.”  Annan recommends several techniques that can help students — or anyone — find healthy ways to respond to stressful situations, including: 

Manage your exposure to news and social media.   

It is important to stay aware and up to date on what is happening in the world, but it is just as vital not to become overwhelmed with news and social media posts. Limit your exposure to these sources of information if needed and try not to get caught up in doom-scrolling.  

Engage in self-care activities regularly. 

Stress management involves engaging in regular self-care activities. These include regular sleep, eating, hydrating, socializing, enjoying hobbies, exercising, and finding time to reflect on things that matter to you. Stay away from misusing drugs and alcohol and losing yourself in meaningless activities.  

Manage your interactions with others (with different viewpoints).

Socializing is a healthy, resilience-building activity, but if it leads to heated conversations that cause stress, try to limit those interactions. Instead, focus on sharing common interests.  If you’d like to improve your capacity to discuss different ideas and beliefs, take the online course called “Perspectives,” developed by the Constructive Dialogue Institute. This asynchronous course is available at no cost to all Georgia Tech students. Email vp_sewb@gatech.edu to receive a link to the course.

Avoid paralysis by analysis.

When we get stressed, the mind may try to “problem-solve” by repeatedly revisiting difficult topics and exploring any and every outcome, especially the negative ones. This overthinking is unhealthy, unhelpful, and only produces more feelings of stress. Instead, try to catch yourself when you are overthinking. Ask yourself, “Is this a topic that I can solve by constantly thinking about it?” If not, take a deep breath and try to refocus on more neutral or engaging topics. 

Engage in self-compassion.  

Research shows that when, in times of stress, we treat ourselves with kindness and remember that we are human, it can provide relief. Extending grace to oneself — by forgiving mistakes, accepting vulnerability, and recognizing areas for growth — is a form of compassion.  

Take proactive and constructive action.   

Is there a safe and responsible action you can take to address the issue at hand? In times of uncertainty, it is important to remember that you have a voice. Look to join organizations, engage in positive activism, and increase your knowledge about a topic or issue. Instead of worrying, which generates no results, develop a list of concrete actions you can take; even small steps can be meaningful.

Seek professional support.  

Always remember that help is available. If you feel that the stress is affecting your mental health and functioning, reach out to the Center for Mental Health Care and Resources.   “The only constant in life is change, and change can make us feel uncertain,” Annan said. “How we respond to this uncertainty can impact our well-being and functioning. By implementing a variety of effective psychological and practical approaches in our lives, we can reinforce our resilience and stay healthy during difficult times.”  Students can access a variety of on- and off-campus mental health support services, including counseling, peer coaching, wellness coaching, and mindfulness programming. Students who are experiencing significant mental health difficulties and need immediate support can call the Center for Mental Health Care and Resources at 404.894.2575 or visit Suite 238 in the Smithgall Student Services Building during business hours (Monday through Friday, 8 a.m. to 5 p.m.). After-hours support is available through the same phone number by selecting the option for the after-hours counselor. In an emergency, call the Georgia Tech Police Department at 404.894.2500 on campus or 911 off campus.