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It’s not even over yet and 2020 already feels like the longest year on record. Between the COVID-19 pandemic and rising consciousness of police brutality and systemic racism, there are a lot of reasons to be stressed out: fear of the virus, isolation caused by social distancing, bearing witness to senseless acts of violence, and having difficult but necessary conversations about race. The reality is, our sense of “normal” has changed completely—classes may have moved online, internships have been postponed, and social activities look much different than they did a year ago. Every one of us is dealing with a serious strain on our mental health. 

It’s been a particularly taxing year for Black communities and other communities of color who are carrying the mental and emotional burden of the cultural reckoning over racism in our society. “It’s often the smaller instances of microaggressions—subtle forms of individual racism—that carry the most weight because the thought process it takes to unpack and decipher these experiences informs the lens with which students of color use to interpret their experiences,” says Dr. Kristen Nichole, a psychologist whose work focuses on identity development and meaning-making at the intersections of race, gender, and sexuality. On top of that, systemic inequality has caused COVID-19 to hit Black, Indigenous, and Latinx communities significantly harder. 

With all this in mind, we asked students what the most stressful part of this year has been so far and spoke with experts about strategies on how to cope. 

“My anxiety has skyrocketed”

Three out of four college students report experiencing “overwhelming anxiety” at some point in their lives, according to data from the American Institute of Stress. And that was before the pandemic. In a COVID-19 world, students are reporting that existing mental health issues have gotten worse.

“I have experienced anxiety for the majority of my life. It’s a difficult experience at best. Having so many aspects of life being unknown is challenging as well. Being unable to engage in self-care activities that require services is also difficult. I find that I go through phases of intense depression where I do not shower or even change my clothes. I do not know how to articulate that I am exhausted. I am trying to take care of my daughter and my home and my husband and my job. Doing this often means I am neglecting myself.”
—Recent graduate of Portland State University, Oregon

pink phoneHow to cope

 Stay connected

Whether you talk to family, friends, or a therapist, “they are likely experiencing much of the same anxiety and uncertainty as you are,” says Dr. Franklin Porter, a psychotherapist in New York. “It’s often helpful to know you’re not alone—anxiety festers in a pool of isolation.”

Create a routine

“We quickly forget to take quality care of ourselves,” says Ashley Ertel, a licensed clinical psychologist with Talkspace. Create a schedule for when you shower, work out, call a friend, and eat meals—and stick to it.

Refocus

“Sometimes you can’t get out of that obsessive loop in your brain,” says Rebecca Hendrix, a therapist in Connecticut. Do something to break the energy: Go for a walk, play with your pet, fold laundry. 

Meditate

“Anxiety is often fear of the future,” says Hendrix. A mindfulness meditation exercise can help bring you back to the present. Here’s an exercise for beginners

Volunteer

“When we do things for other people, we get what’s called a ‘helper’s high,’” says Hendrix. Find a volunteer activity you can get involved with, like making masks for your community or sending cards to people in senior centers. 

“It’s so hard for me to be productive”

Suddenly, things you thought were set in stone—your graduation date, a summer internship, study abroad plans—seem shaky. Uncertainty about the future can make it feel impossible to focus. 

“I think it’s hard for me to be productive at home with my studying, so I feel more pressure and anxiety to do well, but [I know] that I’m not able to be at my best performance because of the current environment and other stressors caused by the pandemic. Social isolation is also difficult; I like studying at school because I’m able to be in an environment where I see my friends, we can study together or even apart, but just having their presence there is encouraging and motivates me to stay on track. I also like to be able to ask a question rather than having to try to text or call—it’s nice when someone is just studying right next door and I can discuss my thought process or [we can] quiz each other.”
—Second-year graduate student, University of Hawaii at Manoa (JABSOM)

smiling dogHow to cope

Stay positive

“Anxiety thrives in uncertain conditions, which for students is currently unlike anything they’ve ever experienced,” says Dr. Porter. “The future is always uncertain and unpredictable, so try to make assumptions based on positive outcomes.” Remember, this is only temporary. 

Find an accountability buddy

One of my favorite ways to keep myself on track is to tell my best friend about my goals so that she can help keep me accountable,” says Ertel. “We often end up working together on our fitness and emotional health goals. It is so nice to have the support and goal-check buddy.”

Treat yourself

When you do accomplish something, celebrate. “Liberally reward yourself for any accomplishments, however inconsequential-seeming, and cut yourself slack for what you’ve been unable to accomplish,” says Dr. Porter.

↳ Create new things to look forward to

“If we don’t have anything to look forward to, it’s hard to feel motivated,” says Hendrix. It could be a weekly socially distanced walk with a friend, or a trip you’re planning for whenever travel restrictions are lifted.

The undue burden on students of color

The current environment is especially taxing on the mental and emotional health of students of color who are forced to relive racially based traumas and microaggressions every day. “Students of color have to question everything and decide whether or not there is a hidden layer of racism in every context,” says Dr. Nichole. It is important to validate this stress—whether you’re personally coping with it or a friend is—and recognize the need for increased self-care. “[Students of color] engage in this work on top of juggling school commitments, internships, and job applications,” she says. “It’s an additional burden that white students just don’t have to carry.”

“I now feel and understand that it’s okay to not feel okay. These events are lamentable, and unfortunately these are the type of ground shaking occurrences that needed to take place in order for this country to wake up. I still feel somewhat afraid; deep down I know that it will take some time to feel no fear in the presence of an armed police officer or ICE agent.”
—Second-year graduate student, St. Mary’s University

speech bubbleHow to cope

↳ Tell your own story

“Counter-storytelling—storytelling specifically to challenge oppressive, unjust systems—is a method of storytelling that people who are marginalized use to process experiences of oppression in an authentic and adaptive way,” says Dr. Nichole. “For example, by engaging in reflection through writing, students of color may creatively imagine themselves beyond what society defines them to be. This is powerful not only for the writer but for the audience as well.” 

↳ Acknowledge racial injustice

Validating the racism-related stress that students of color experience is saying, ‘I see you and I see the unjust burden that you bear,’” says Dr. Nichole.  

↳ Listen

“The most important element in this conversation is the imperative of listening,” says Dr. Porter. “Let go of preconceived thoughts and emotions in having these conversations, which are meant to instruct and unite.”

↳ Educate yourself

“[Another] important step is anti-racism, a commitment to removing the burden of racism for students of color all together,” says Dr. Nichole. Need ideas? Read a book about anti-racism (see a list in the Find Out More section). Watch a documentary. Attend a meeting. Call your senator. 

↳ Get involved

“Focusing on issues greater than your own, and the gratification associated with active involvement, bolsters the stamina necessary to participate in what can be challenging conversations,” says Dr. Porter.

↳ Practice self-care

“It’s important to acknowledge how incredibly heavy the world feels,” says Ertel. “All change-makers need to take an honest account of their limits—know when you’re hitting the wall and need to tap out for a bit. You are necessary in this fight, and we all need you to be well so we can rise up together as one.” 

↳ Find support

“Join support groups where you can commune with others in the same fight,” says Ertel. “Feed your mind and spirit with messages of hope and resilience to keep you inspired vs. feeling defeated.” Check out the Find Out More section for ideas. 

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Article sources

Rebecca Hendrix, licensed marriage and family therapist, Connecticut.

Franklin Porter, PhD, psychologist, New York, New York.

Ashley Ertel, licensed clinical social worker, Talkspace therapist, Pennsylvania.

Kristen Nichole, PhD, psychologist and performance artist, North Carolina.

American Institute of Stress. (2019, October 21). Anxieties in college students: Causes, statistics, and how universities can help. Retrieved from https://www.stress.org/anxiety-in-college-students-causes-statistics-how-universities-can-help

Centers for Disease Control and Prevention. (2020, June 25). COVID-19 in racial and ethnic minority groups. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/racial-ethnic-minorities.html

Student Health 101 September 2020 survey.