One minute you're excited about new ideas and energized by the intellectual challenge.
The next minute you're overwhelmed by the amount of work, and wonder whether you are smart enough and
strong enough to make it. Don't worry - everyone feels that way.
But it can be hard to feel you're doing okay when you constantly have to be aware of how you are
coping and whether there are any signs that your illness is coming back. Learning to accept and
live with your illness can be tough. You need to:
- Remember you are a person first. Your disability doesn't define you.
- Keep perspective. You'll have bad days and good days.
- Be patient with yourself. You're coping with a lot - more than a lot of other students.
- Focus on your strengths.
- Celebrate your achievements. One big achievement is having the guts to take on college or
university in the first place!
Managing your illness day to day
Your success in school will depend a lot on how well you manage your illness. You've probably
already learned from trial and error what you need to do to stay healthy - but it never
hurts to be reminded . . . .
- Assume responsibility. You're the only person who can manage your illness. Your doctor, your
instructors and the Disability Services Office can't do it for you - it's your responsibility.
- Don't take on too much - too many courses, too many outside commitments or just too much of anything.
- Learn to work with your high and low times. Work hard when your health is good, so you can
give yourself space when you aren't at your best.
- Take care of your physical, emotional and spiritual health. Exercise, sleep, healthy eating,
leisure time with friends aren't luxuries - they're essentials.
- Take your medication as prescribed - consistently and regularly.
- Recognize your warning signs. If you know your own illness, you'll be able to catch problems
early and take care of things before they become a crisis.
- Learn to ask for help and support when you need it.
- Think twice about using drugs and alcohol. They can make symptoms worse and interfere with
your medications.
- Don't panic if you have a bad day. Learn to be flexible and keep going.
More tips from students
"I have a membership at the gym. In good weeks I might end up there six days a week. When
things get tough - three or four times a week. That's been the biggest help for me. Because
the gym - that's the place where you can go and just really let everything just fall off
your back. There's never been a day when I've been sitting in the gym with 100 pounds
over my head worrying about something at school. It just doesn't happen. For me, going
there everyday is just the biggest release. That's stress management right there."
"Take your medication. That's big, because you'll start to feel out of whack and that will
throw off your whole life."
"For me it's very important to follow a very strict diet. Don't drink caffeine if you can
manage and don't eat a lot of sugar. It helps get rid of anxiety. You don't feel it as
much if you don't eat sugar or caffeine."
"I can tell you from years of experience that drugs and alcohol don't get you anywhere. It
doesn't matter how small - even once or twice a week - if you have mental health problems
and you're on medication, it's a really, really bad scene. It can take what you have and
intensify it, intensify the effects of your syndrome or whatever you have… you have to
stay away from that."
"Without eight hours of sleep, I really can't function properly at all. I'm really on edge."
"You have to eat well, too. There's a lot of days when you might not have time to pack a
big lunch to come to school, and at a campus like this, there's meals provided really
once a day, at lunchtime. After 1pm, the cafeteria closes down, so the only food you'll
find in the school is in a vending machine. A can of pop and a bag of potato chips or a
chocolate bar is not a meal supplement. If you're taking meds you have to eat full,
balanced meals. You can't live on stuff like that."
"You need to take some time for yourself - whether it's taking a bath, or enjoying music,
or talking to friends. You don't think it will make a difference but it really does."
"…with all the information and juggling work, juggling research for a project and keeping up
with my readings and doing homework and being prepared for the exams I found myself having
to take some extra medication."
Stress: how to cope
Classes, assignments, essays, exams - those are some of the more obvious causes of stress at
college or university. But there are lots of everyday stressors too - concerns about finances,
problems in a relationship, getting stuck in traffic, computer troubles - the list goes on
and on.
Learning to manage stress is critical because it can adversely affect your mental health and left
unchecked, can contribute to episodes of illness. There are lots of books and resources with
suggestions and exercises to help you. Your college or university may even offer workshops in
stress management. Learn what works for you and practice applying it. If stress is a real problem
for you, you may need help from a professional.
Quick tips to reducing stress
- Keep things in perspective. Don't get flustered by one bad mark or one period
when things aren't going well.
- Talk to someone about what's bothering you.
- Identify what helps you relax and practice doing it.
- Take a break from what is causing you stress.
- Get enough sleep. Go to bed at a reasonable time every night.
- Try meditation, tai chi or yoga.
- Make time for fun in your life.
- Watch your diet - especially your intake of caffeine and sugar.
- Exercise regularly. Most colleges and universities have good fitness facilities.
© 2004 Canadian Mental Health Association. All rights reserved. No part of this document may be copied or reproduced
in any form without written permission of the Canadian Mental Health Association.
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