Common Psychological Problems Faced by College Students and the Solutions Thereof

At a specific stage of life, everyone may encounter some psychological problems that may pose a great challenge for him or her. The knowledge presented below may help college students cope with their psychological problems better.

1.1 Freshmen’s Maladaptation

Facing new living and learning environment, some college students are struggling to adapt to the new environment in college. Some of them lack the ability to live independently; some have difficulties in learning; some are not satisfied with their majors; some temporarily lose their learning motives and life goals after entering college. If freshmen's adjustment problems are not properly dealt with in time, they may develop into serious psychological problems, such as neurasthenia, anxiety, depression, internet addiction, and so on.

To solve those problems, the class can organize psychological lectures on freshmen's adaptation, and organize more collective activities to create opportunities for students to express their inner emotions. In addition, students can seek help from their psychological counselors on campus.

1.2 Problems Related to Campus Love

When falling in love, college students are troubled by various factors, and this may cause serious psychological problems. Some common psychological problems are as follows:

(1) Some students feel that they lack the charm to be loved. They feel inferior because they think that they are not attractive to the opposite sex. They dare not associate with the opposite sex, and are more afraid of making mistakes in front of the opposite sex. They have to protect their self-esteem by avoiding contact with the opposite sex.

Suggestions: They should try to find their own strengths in various aspects and bravely show their own shining spots that may attract others; they should learn to change their thinking mode and accept themselves wholeheartedly.

(2) Some students think that opposite-sex friends that may become lovers are hard to find. The main reason for this lies in the superficial understanding of friendship and romance and the lack of scientific understanding of interpersonal relationships in society.

Suggestions: Students should understand the naturalness, sociality and complexity of love, and let nature take its course while making efforts to seek love. If students encounter problems in love, they can seek help from counselors who may help them grow up from their love experience.

1.3 Interpersonal problems

Interpersonal relationship is one of the three major problems encountered in campus psychological counseling (the other two are affection problems and academic problems). College students have strong communication needs and want to make more friends. However, due to various reasons, such as shyness, fear, inferiority, insufficient communication ability, they don't know how to communicate with others, and even are afraid of or unwilling to communicate with others. This leads to interpersonal tension and loneliness.

To solve the problems, the class can organize some activities to improve students’ interpersonal skills and abilities. Students who suffer from serious emotional distress due to interpersonal problems may seek help from the counselors on campus.

1.4 Academic Adaptation Problems

As a special group of college students, international students often feel it stressful to do well when studying abroad. Indeed, researchers have found that international students often experience significant academic adjustment difficulties.

When international students come to China, they may face the new educational system, new teaching design, new assessment methods and different academic demands, which may bring about difficulties for them. In the face of the demands of new academic systems, international students often encounter numerous challenges, including course selection, understanding lectures, doing homework, and communicating with teachers and classmates, etc.

In addition, differences in teaching style and class interactions can complicate international students’ adaptation to the academic environment in the host country. For example, Chinese students are more likely to view the teacher as a transmitter of knowledge, an authority, a role model, and the focus of educational practice. In contrast, some international students view their teacher as a facilitator and organizer.

Suggestions: The class can organize some learning experience exchange activities and encourage the international students to exchange lessons with their Chinese counterparts. They can also seek help from the psychological counselors on campus when necessary.

2.1 Anxiety Disorder

Anxiety disorder is characterized by extensive and persistent anxiety or recurrent panic, often accompanied by dizziness, chest tightness, palpitation, shortness of breath, dry mouth, frequent urination, urgent urination, sweating, tremor and other physiological symptoms. Moreover, anxiety is not caused by actual threats or dangers, and their degree of nervousness and panic is not commensurate with the actual situation. Exam anxiety is a common type of anxiety for college students.

2.2 Obsessive Compulsive Disorder

Obsessive-compulsive disorder is mainly characterized by spontaneous repetitive behaviors or thoughts that the individual cannot control even if he or she knows it is unnecessary. The person with obsessive-compulsive disorder may often have painful emotional experience, which affects his or her normal study and life.

Serious obsessive-compulsive disorder requires professional treatment (including taking psychotropic drugs).

2.3 Phobia

It is mainly manifested in persistent and unreasonable fear of a special object, activity or scene. Patients often have to avoid the object or scene they are afraid of. Fear is often accompanied by dizziness, fainting, palpitation, trembling, sweating and other physiological symptoms. Patients usually try to avoid the object or situation that causes fear. Although they know that this fear is excessive or unnecessary, they cannot control it. Social fear has a great influence on students’ study and daily life in school. The patient is afraid to associate with others or some people (such as the opposite sex), but they hope to associate with them or have to associate with them. So they feel troubled.

Phobia is a psychological problem with good psychological treatment effect, and timely professional counseling or treatment often achieves good results.

2.4 Internet addiction

Internet addiction refers to a chronic or periodic addiction to the Internet. The main manifestations are as follows: Internet use has become the center of one’s life; constant Internet surfing has affected one’s normal life; stopping or reducing the use of the Internet may lead to negative emotions such as boredom, depression, and anger. Serious internet addiction often leads to students’ plummeting of academic performance and may even result in their dropout from school, which is a great blow to the students and their families.

At present, the psychological treatment methods mainly include cognitive behavioral therapy, short-term focused solution therapy (SFBT), family therapy, psychoanalytic therapy, aversion therapy, systematic desensitization therapy, group psychological counseling, intensive intervention (including reward and punishment), attention diversion method, alternative delayed gratification, medication, and hospitalization, etc.

2.5 Neurasthenia

Neurasthenia is a common neurological disorder. Its main symptoms include easy fatigue, easy excitation, sleep disorder; emotional disorder, tension pain, and vegetative nerve dysfunction. Psychotherapy or medication are options for improvement.

If you find that your classmate is depressed for a long time, loses interest in life, cries inexplicably, becomes extremely introverted, or has hallucinations and delusions, becomes indifferent, and speaks in a confused manner, it is recommended to contact the teacher as soon as possible, and refer the student to the mental health institution for diagnosis and treatment as soon as possible.

3.1 Schizophrenia

The main symptoms include:

(1) Hallucination: Hallucination can be classified into auditory hallucination, visual hallucination, and olfactory hallucination, etc. Hallucinations are sensory experiences that appear real but are created by one’s mind. They can affect all five of one’s senses. For example, one might hear a voice that no one else can hear or see an image that does not exist.

(2) Delusion: A delusion is a firmly-held idea that a person has despite clear and obvious evidence that it is not true. Delusions are extremely common in schizophrenia, occurring in more than 90% of those who have the disorder. Often, these delusions involve illogical or bizarre ideas or fantasies, such as delusions of persecution, delusions of reference, delusions of grandeur, and delusions of control.

(3) Loose associations: Rapidly shifting from topic to topic, with no connection between one thought and the next.

(4) Emotional disorders: apathy, dullness, emotional disharmony, emotional perversion or self-laughter (idiotic laughter).

(5) Decline in volitional activities: less movement, solitude, passivity and withdraw; poor social adaptability and declining social function; strange behavior and parabulia.

If you find that your classmate has the above symptoms, please contact the psychological counselor on campus in time. The person who has the symptoms of schizophrenia is usually diagnosed and treated by the psychiatric department of a hospital.

3.2 Depression: Depression (major depressive disorder) is a common and serious medical illness that negatively affects how one feels, the way one thinks and how one acts. Depression causes feelings of sadness and/or a loss of interest in activities one once enjoyed. It can lead to a variety of emotional and physical problems and can decrease one’s ability to function at work and at home.

3.2.1 Symptoms of Depression

The main symptoms include depressed mood, slow thinking, and reduced speech and action. Depression is diagnosed if four out of the following symptoms last for more than two weeks:

(1) Loss of interest, lack of pleasure;

(2) Energy loss or fatigue;

(3) Psychomotor retardation or agitation;

(4) Low self-evaluation, self-blame, or guilt;

(5) Association difficulty or decreased conscious thinking;

(6) Recurrent thoughts of death or suicidal thoughts, or self-injury;

(7) Sleep disorders, such as insomnia, early waking, or excessive sleep;

(8) Loss of appetite or obvious weight loss;

(9) Loss of libido.

It is estimated that depression suicide accounts for about 1/3-1/2 of all suicides, and about 15%-25% of the long-term depression patients commit suicide. Therefore, we must pay close attention to the serious depression patients to prevent them from committing suicide.

3.2.2 How Is Depression Treated?

Depression is among the most treatable of mental disorders. Between 80% and 90% percent of people with depression eventually respond well to treatment. Almost all patients gain some relief from their symptoms.

Medication: Brain chemistry may contribute to an individual’s depression and may factor into their treatment. For this reason, antidepressants might be prescribed to help modify one’s brain chemistry.

Psychotherapy: Psychotherapy, or “talk therapy,” is sometimes used alone for treatment of mild depression; for moderate to severe depression, psychotherapy is often used along with antidepressant medications. Cognitive behavioral therapy (CBT) has been found to be effective in treating depression. CBT is a form of therapy focused on the problem solving in the present. CBT helps a person to recognize distorted/negative thinking with the goal of changing thoughts and behaviors to respond to challenges in a more positive manner.

Self-help and Coping

There are a number of things people can do to help reduce the symptoms of depression. For many people, regular exercise helps create positive feeling and improves mood. Getting enough quality sleep on a regular basis, eating a healthy diet and avoiding alcohol (a depressant) can also help reduce symptoms of depression.

Depression is a real illness and help is available. With proper diagnosis and treatment, the vast majority of people with depression can recover. If you are experiencing symptoms of depression, the first step is to see your campus counselor or psychiatrist. Talk about your concerns and request a thorough evaluation. This is a good start to addressing your mental health needs.

Ten Things You Can Do for Your Mental Health

1. Value yourself:

Treat yourself with kindness and respect, and avoid self-criticism. Make time for your hobbies and favorite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.

2. Take care of your body:

Taking care of yourself physically can improve your mental health. Be sure to:

· Eat nutritious meals

· Avoid smoking and drinking alcohol

· Drink plenty of water

· Exercise, which helps decrease depression and anxiety and improve moods

· Get enough sleep. Researchers believe that lack of sleep contributes to a high rate of depression in college students.

3. Surround yourself with good people:

People with strong family or social connections are generally healthier than those who lack a support network. Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group.

4. Help others:

Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people.

5. Learn how to deal with stress:

Like it or not, stress is a part of life. Practice good coping skills: Do Tai Chi, exercise, take a nature walk, play with your pet or try journal writing as a stress reducer. Also, remember to smile and see the humor in life. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.

6. Quiet your mind:

Try meditating, mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy.

7. Set realistic goals:

Decide what you want to achieve academically, professionally and personally, and write down the steps you need to realize your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal.  Develop goals and stay on track.

8. Break up the monotony:

Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant.

9. Avoid alcohol and other drugs:

Keep alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate problems.

10. Get help when you need it:

Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.

(https://uhs.umich.edu/tenthings)

How to Cope with a Breakup

We always have all kinds of wonderful expectations and yearning for love. Intimacy gives us a sense of belonging and satisfaction of love. In a romantic relationship, we experience care, attention, consideration, and understanding from the other person.

In intimate relationships, we love others and enjoy the love of others. The sweet words of a lover are often filled with appreciation and praise. A loving relationship fulfills our expectation of praise. We are concerned with each other about who we are, how we were, and which direction we are going. Affirmation and appreciation from the opposite sex, especially from the person we love, is an important part of self-identity.

However, when we fall in love, we may also suffer the frustration and pain of breakups. From the psychological point of view, a breakup is one of the most serious frustrations of youth. According to a survey conducted by Professor Pan Suiming of Renmin University of China, 65% of undergraduates who have fallen in love have experienced breakups, and 54% of all those who have experienced breakups feel painful.

A breakup often comes with a strong sense of shame, emotional turmoil, internal frustration, anger, depression, and other painful emotions. These emotional reactions are uncomfortable, and the ongoing, negative frustrating experience will make the crisis even worse, making the individual potentially threatened with collapse. According to a survey, the breakup of a relationship is one of the main causes of suicide among college students. So how can we cope with this sudden blow?

1. Correctly recognize and calmly analyze the reasons for falling out of love

After a breakup, most people will feel shameful and fall into low self-esteem and discouragement. They may think that it was their own fault that their relationship broke up. If you think of the other person as your subordinate, or if you lose yourself for the sake of the other person, it is a misunderstanding of the essence of love. Both parties in love are equal in the relationship and have the right to give, receive and reject love.

2. Open your heart and relieve the depression in time

People's reasoning can prevail over emotions, and one of the effective ways that the lovelorn can use is catharsis. Specifically, they can talk to their relatives or bosom friends to pour out their troubles, or they may vent their emotions by keeping a diary.

You can also use the diverting method to take yourself to a joyful and cheerful environment or consciously plunge yourself into something that interests you.

3. Comfort yourself and strive to find the balance in your heart

The lovelorn should learn to comfort themselves in order to relieve their inner pain. First, you can adopt the "sour grape strategy", thinking more about the shortcomings of your former lovers, and this will help to break the idealistic image of our former lovers, making it easier for you to forget him or her. Second, you can list your own advantages. Find out your own beauty, believe that you have so many advantages. Self-comfort is an effective way to relieve the pain of breakups.

4. Seek help from psychological counselors

If you cannot alleviate the pain on your own, you can seek support and help from your friends, family members, school, and society. For example, at the beginning of the breakup you can confide to your trusted friends and get psychological comfort. In addition, you may also rely on the psychological counseling service provided by your school or by some off-campus psychological counseling services.

The heartbreak brought about by a breakup is like a shattered ideal that affects us from time to time. It's perfectly normal to cry, to feel depressed and frustrated. But we should remember that there is always a rainbow after the storm. Even if a breakup makes you feel like your world is falling apart, it's just a part of our normal life. In fact, every breakup is an opportunity for us to learn and grow.