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New class expectations, new living situations, and navigating newfound independence can give us all the feels—from super psyched to super stressed. Even if you’re loving your student life, dealing with all the stressors that come with college can be a lot to handle. According to experts, the best time to handle that stress is now. “If we don’t take care of our mental health, we may not be able to reach our goals, maintain good relationships, and function well in day-to-day situations,” says Dr. Chrissy Salley, a psychologist in New York who works with students of all ages. “Taking care of mental health is one of the best things someone can do.”

Now really is the time to start tuning into your mental health—the majority of mental health issues appear to begin between the ages of 14 and 24, according to a review of the World Health Organization World Mental Health surveys and other research (Current Opinion in Psychiatry, 2007). But help is available. Along with methods like mindfulness and meditation, talking to a therapist (such as a counselor, psychologist, or psychiatrist) can be a super-effective way to manage any mental health issue you may be facing or just a way to get extra support during times of stress, challenge, celebration, or change.

There’s a ton of research on how effective therapy really is—a 2015 meta-analysis of 15 studies of college students with depression found that outcomes were nearly 90 percent better for those who received therapeutic treatment than for those in control groups, most of whom received no treatment (Depression and Anxiety).

One of the most common and effective therapies is cognitive behavioral therapy (CBT), a short-term, goal-oriented therapy where a pro helps you find practical ways to deal with specific problems.

[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”0″ collapsible_all=”true”][vc_tta_section title=”More on CBT ” tab_id=”1508289452900-d340d698-c737″][vc_column_text]The goal of CBT is to help you change or reframe certain thought processes—the idea is that by changing your attitude about something, you can change your behaviors. For example, if you think something like, “I’m terrible at chemistry, so I know I’m going to fail this test—there’s no use studying,” you probably won’t ace your test. CBT can help you shift your thinking to something more like, “I know chemistry is really hard for me, but studying will help me do better.”[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_column_text]And it works. There’s strong evidence that this therapeutic technique can help you handle just about anything you might have going on, according to a 2012 analysis of over 200 studies on CBT published in Cognitive Therapy and Research. The researchers found that CBT was effective for people struggling with anxiety, bulimia, anger issues, stress, and a number of other mental health issues.

OK, so we know that therapy is an essential and effective tool for keeping your mental health at its peak, but making that first appointment can feel intimidating. It doesn’t have to be. Our experts break down the therapy basics so you can embrace whatever you need to feel your best. Here’s what the pros want you to know.

Surveys show it’s not out of the ordinary to see a therapist—55 percent of college students have used campus counseling services, according to a 2012 report from the National Alliance on Mental Illness. If you feel uncomfortable with the idea of going to see a therapist, you’re not alone—and that’s totally OK, says Zachary Alti, a licensed social worker, psychotherapist, and professor at the Fordham University Graduate School of Social Service in New York. “Few people look forward to therapy, but students should be aware that therapy exists to help them, not to judge them,” he says. The process might not always be comfortable, but that doesn’t mean it’s not worth it. “I’d encourage students to keep an open mind and try it,” says Dr. Salley.

“Many [young people] tell me they’re reluctant to participate in therapy because they don’t want to talk about their feelings,” Dr. Salley says. Again, that’s totally normal. But going to therapy isn’t just about talking about how you feel; it’s also about walking away with real tools you can use in your life. “Therapy should also be action oriented—a time to learn new skills for coping and figuring out ways to solve problems,” Dr. Salley says.

“Therapy is like physical exercise,” says Alti. Just like hitting the gym is good for everyone’s physical health—not just those with diabetes or heart disease—seeing a therapist can benefit everyone’s mental health.

But really, any time is a good time to go. While anxiety and depression are still the most common reasons students seek counseling, according to a 2016 annual report from the Center for Collegiate Mental Health, you don’t have to be in the midst of a crisis or feel like you’re nearing a breakdown to see a pro—seeing a therapist can be helpful even when things are all good. “There are a lot of pink flags before you get to red ones,” says Dr. Dana Crawford, an individual and family therapist in New York. “Keeping things from becoming extreme is always better.” In other words, don’t wait for an emergency to take care of your mental health. “When bad things do happen, mental health will protect against the impact of these unfortunate events,” adds Alti.

Student perspective

“Being able to just have someone to really listen has promoted a lot of self-discovery. I trust my therapist with everything and I feel like he genuinely cares about what I have to say. He asks me questions that make me think about why I feel and do the things that I do. Once I know where something comes from, I can change it. It’s easier said than done, but it’s not something I think I could do on my own.”
—Second-year undergraduate student, University of Alabama[/vc_column_text][vc_column_text]

Real talk: College is full of huge life changes. “Even positive changes can be stressful,” says Dr. Salley. Luckily, therapists are particularly skilled at helping their clients deal with these transitions. “Having someone to talk to can be helpful, especially as you encounter new situations and people,” she says. While you’re dealing with a new set of responsibilities and expectations (everything from picking the right major to sorting through awkward roommate issues), a therapist can help you pinpoint how all the changes are impacting you and sort through the onslaught of emotions that everyone feels during this time.

Therapists aren’t one-size-fits-all—sometimes you have to try a few before you find the right fit. Don’t get turned off if your first therapy appointment isn’t super helpful—if something feels uncomfortable, listen to your gut, but don’t give up, says Dr. Crawford. “You would never go to the store, try on a pair of jeans, and say, ‘Oh, those don’t fit, I guess I won’t wear jeans.’ You would keep trying jeans until you found the right fit,” says Dr. Crawford. Same goes for therapists.

Finding that fit with a therapist is just as important for the outcome as the actual therapeutic technique, according to findings presented in Psychotherapy Relationships That Work (Oxford University Press, 2004). The research analysis found that three key things had a measurable positive impact on the outcome of individual therapy: 1) the strength of your collaborative relationship with your therapist—aka are you on the same page and making goals for your treatment together?; 2) your therapist’s ability to empathize or see where you’re coming from; and 3) the degree to which you and your therapist outline goals and reevaluate them together.

In other words, to get the most out of a therapy session, take the time to find someone you feel like you’re on the same page with, who gets you, and who’s willing to listen to your goals for therapy and help you develop them.[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”0″ collapsible_all=”true”][vc_tta_section title=”Ask these questions to help you find the right fit” tab_id=”1509035547084-fd2f65e1-167e”][vc_column_text]

• What types of therapy are you trained in?
• What issues do you specialize in?
• What populations do you specialize in? (While all therapists take on different types of clients, some specialize in specific groups such as working with LGBTQ+ people, people of color, or those who’ve been marginalized in some way.)
• How do you invite all aspects of your client into the room? (It’s important to know how your therapist will address all aspects of your culture, says Dr. Crawford. “You want to know that you can talk to your therapist about all parts of who you are.”)
• What are your beliefs about how people change?
• What’s your goal for ending therapy? (Some therapists believe therapy is an ongoing thing that you never really graduate from, while others see it as a tool to resolve a specific challenge. Make sure their goals line up with yours, and if not, ask if you can redefine them together.)

[/vc_column_text][/vc_tta_section][vc_tta_section title=”How to find a therapist ” tab_id=”1508289666996-a002b364-d7da”][vc_column_text]To find a therapist, start on campus—most schools offer a certain number of free counseling sessions through their counseling or psychological services.

Check with your insurance provider to see whether you need a referral to see a psychologist or counselor. If so, you may need to make an appointment with your primary care provider or the student counseling center to ask for one. Once you have the referral (if needed), you can seek out a therapist in a number of ways:

• Ask friends and family members if they have a therapist they recommend.
• Find out if your school counseling center has a list of recommended providers.
• Use the American Psychological Association’s online search tool.
• Call your insurance company or use their online services to find a list of therapists who are covered by your plan. If you get a personal recommendation from someone, you’ll also need to check that they’re covered under your insurance plan.

Once you have a name or a list of names and you’ve checked that the providers are covered by your insurance plan, call each therapist and leave a message to ask if they’re accepting new patients and to call you back with their available hours. When you hear back from the therapist, you may want to discuss what you’re looking to get out of treatment, what days and times you’re available to meet, and what their fees are—confirm that they take your insurance (it never hurts to double check this)—and ask about their training and make sure they’re licensed. Sometimes it can take a few tries to find someone whose schedule works with yours, but don’t let that deter you.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_column_text]

“Therapy can be useful by helping people acquire a better understanding of themselves and develop healthy habits,” says Dr. Salley. For example, if you have trouble getting up in time to make that optional early-morning lecture, but then you beat yourself up about missing it, a therapist can help you identify what you really value and then help you make decisions based on that. “It can be helpful to talk to someone who’s objective and not a friend to bounce your experiences and feelings off of,” says Dr. Crawford. “A therapist’s only investment is for you to be your best self.”

Once you’ve identified what’s really important to you, a therapist can help give you the tools to make your value-driven goals a reality. “Problems that are unaddressed remain problems,” says Dr. Crawford. “When you’re ready for something different in your life, it can change. Therapy can help you create the future you want.”

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You may be worried that all that talking might get out or that your therapist might tell your advisor or RA about what you’re struggling with. “A therapist isn’t allowed to do this unless the student poses a threat to themselves or others,” says Alti. “A therapist’s effectiveness is dependent on maintaining trust.” Bottom line: Unless they believe you’re in imminent danger (e.g., at risk of being seriously harmed or harming yourself or others), they can’t share what you say.

In short, everyone can benefit from talking to a therapist. “In the same way that everyone can benefit from going to the dentist, sometimes therapy is just a routine cleaning,” says Dr. Crawford. “Sometimes it’s just a time to reflect on where you are and where you want to go.” Whether you’re wrestling with anxiety and depression or mildly stressed about finding a summer internship, seeing a therapist can help—even if it’s just for a few sessions. (According to the CCMH report, the average student who uses campus psychology services attends between four and five sessions.)

Student perspective

“Therapy was a good way to talk through anything weighing on my mind. My therapist was very understanding, kind, and, of course, confidential. I’d recommend going to counseling services to everyone.”
—Third-year undergraduate student, Elizabethtown College, Pennsylvania[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] [school_resource sh101resources=’no’ category=’mobileapp,counselingservices’] Get help or find out more

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Being a person can be complicated. Being a perfectionistic person can be even more complicated. Those standards of yours? They’re so high you can’t see the top of them. It’s either perfect or it’s a problem. It sounds like a surefire way to succeed—as an honors student, in your top-of-the-industry internship, or at being the best in pretty much everything, right? Not really—because there’s a catch. Seeking unattainable perfection, and striving to avoid mistakes, equals serious stress—and that can cause problems with your health and academic performance.

We’re here to help—and so are our experts. We’ll break down the perfectionist basics and give you actionable, evidence-based tips for setting more realistic standards for yourself. Because self-imposed pressure can get in the way of a happy life. And that’s not OK. You ready?

What perfectionism is…and isn’t

Most of us are looking to do our best and are willing to put in the work to get there. So how can you tell when you’re being conscientious and when your drive to succeed is getting in your way? Wanting to be perfect is only part of it. The defining characteristic is a fear of making mistakes—and how you feel about yourself along the way, according to research by Dr. Thomas Greenspon published in Psychology in the Schools (2014).

“Hallmarks of perfectionism include an exaggerated concern over mistakes, lofty and unrealistic self-expectations, harsh and intense self-criticism, feeling other people need you to be perfect, and nagging doubts about performance abilities,” says Dr. Simon Sherry, a registered psychologist, researcher, and associate professor at Dalhousie University in Nova Scotia, Canada.

To make it more complicated, perfectionism looks different for everyone. But it comes from the same place, says Dr. Greenspon, and it often accompanies some less-than-great feelings about yourself and a troubling sense of hopelessness.

Here’s what perfectionism might look (and feel) like

Feeling less than Those who struggle with perfectionism often feel that they’re not good enough, according to Greenspon’s research, even if they never say it out loud. If they do happen to make some mistakes, perfectionistic people are likely to take that personally. Their slip-ups become reflections of themselves as people, not just of their performance or achievement. Every mistake feels like a character flaw, which increases the pressure to be exceptional and the despair when they mess up. “Anytime I am trying something new, I put a lot of pressure on myself, causing me to feel extremely inadequate with any sort of mistake I make in the process,” says Erin S.*, a first-year student at Wake Technical Community College in North Carolina.

Setting rigid rules Look, we all have to set some structure for ourselves, or else we’d end up in Netflix-land permanently. But perfectionistic people take that rule-setting to an extreme, one that can get in the way of daily functioning. This intense structure can lead to other stressful and time-consuming habits, such as over-checking work to excess or missing deadlines, according to research published in 2016 in JMIR Research Protocols.

Being inflexible Say your roommate wants to take a spontaneous hiking trip or your go-to spot in the library is taken. Those curveballs can be a problem for someone who’s dealing with perfectionism—they struggle to go with the flow. Their tried-and-true problem-solving method works for them, but only under certain circumstances. This inflexibility can be limiting and may also be a sign that something is off. Flexibility is an indicator of positive mental health, says Dr. Sarah Vinson, a child and adolescent psychiatrist in Georgia.

Procrastinating on assignments People struggling with perfectionism are often totally consumed with making sure that every last detail is perfect. While some may be horrified by the idea of missing a deadline, others might finish tests late, hand in assignments past deadline, or never finish them at all, according to the 2014 study published in Psychology in the Schools. Seem counterintuitive? Only at first glance. If you’re striving for a standard that you can’t hit, you’ll never fully be finished with a task. For some, this might mean spending too much time double-, triple-, and quadruple-checking work until deadlines have long passed. For others, the idea of handing in something that is “imperfect” is worse than handing in nothing at all. “It might feel easier to say you ran out of time than to admit that you couldn’t do it as perfectly as you wanted,” explains Dr. Keith Anderson, staff psychologist at Rensselaer Polytechnic Institute in New York.

How perfectionism can get in the way

Perfectionism is no joke, and neither are the feelings, thoughts, and behaviors that go along with it. It’s linked with burnout, which can zap your motivation, wipe you out, and keep you from doing your best. A meta-analysis of 43 studies found that those who struggled with “perfectionist concerns,” or being worried about making mistakes, feeling like there’s a big difference between their standards and their performance, or being concerned about looking imperfect in front of others, experienced increased feelings of burnout (Personality and Social Psychology Review, 2016).

Some people who struggle with perfectionism may also struggle with mental health conditions, according to the American Psychological Association. And those can be serious. Some potential effects of the pressure to be perfect include:[/vc_column_text][vc_custom_heading text=”Anxiety” font_container=”tag:p|font_size:20|text_align:left” google_fonts=”font_family:Roboto%20Condensed%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]Being perfectionistic makes you more vulnerable to anxiety, says Dr. Sherry. And the research backs this up. Feeling that mistakes make you inadequate can result in anxiety and shame, according to Greenspon’s research.

[/vc_column_text][vc_custom_heading text=”Increased suicide risk” font_container=”tag:p|font_size:20|text_align:left” google_fonts=”font_family:Roboto%20Condensed%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]Perfectionism is linked to an increased risk of suicide, according to a 2014 article in the Review of General Psychology.

[/vc_column_text][vc_custom_heading text=”Body image issues” font_container=”tag:p|font_size:20|text_align:left” google_fonts=”font_family:Roboto%20Condensed%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]Perfectionism, and the behaviors that go along with it, is associated with increased body dissatisfaction, which, for some, can lead to the development of disordered eating, according to a 2012 study in the Journal of Eating Disorders.

What you can do about it

It’s OK if you see yourself or your habits in some of this. In fact, the first step to challenging perfectionistic tendencies is to recognize that they’re there, so high five for self-awareness. If you’re ready to push back against your fear of making mistakes, here are four things you can try.[/vc_column_text][vc_custom_heading text=”1. Think process, not results” font_container=”tag:p|font_size:20|text_align:left” google_fonts=”font_family:Roboto%20Condensed%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]You’re in college to learn, not churn out flawless papers and perfect scores, and that means being an active part of the analytical process. Rather than focusing on how you’re doing (i.e., your performance), try focusing more on what you’re learning and stay engaged with the material, knowing that making mistakes is often critical in deepening your understanding. “Part of the college experience is learning to think independently and see things on a conceptual basis, and that’s hard to do if you’re so focused on getting every detail right all the time,” Dr. Vinson says.

[/vc_column_text][vc_custom_heading text=”2. Change the conversation” font_container=”tag:p|font_size:20|text_align:left” google_fonts=”font_family:Roboto%20Condensed%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]“In high-pressure academic environments, there’s this culture of [competition around] who works the hardest. People brag about doing really well,” Dr. Vinson says. This can lead to an intense atmosphere that fuels perfectionistic traits and keeps you quiet when your experience differs from the stories you’re hearing. So tell a different story.

Try it: Talk openly with friends about the work you’re putting in, where you’re struggling, and the mistakes you’re making. Feeling anxious about an assignment that you didn’t do well on? Your roommate probably has similar stories. The more of those you hear, the more you realize that we’re all making mistakes, and that doesn’t make us less worthy.

To prevent people from attributing their shortcomings to personal flaws, and to draw attention to how much failure it takes to get where you want to go, a Princeton professor created a nontraditional résumé.

[/vc_column_text][vc_custom_heading text=”3. Make a mistake on purpose” font_container=”tag:p|font_size:20|text_align:left” google_fonts=”font_family:Roboto%20Condensed%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]Yup, we went there. So much of perfectionism is about this fear of making a wrong move. And one way to deal with fear is to face it head-on—by making a few intentional and noncritical errors here and there, according to a guide to perfectionism created by Dr. Glenn Hirsch, director of student counseling services at the University of Minnesota. Psychologists call this exposure therapy. (The rest of us call it courageously superhuman.)

Try it: Keep your intentional slip-ups small: Wear your t-shirt with the bleach stain on it to grab pizza with friends. Be a few minutes late to a club meeting. Send an email with an intentional grammatical error. Once you see that making mistakes doesn’t mean instant catastrophe, you might be able to ease up on the pressure you put on yourself. And that can be liberating.[/vc_column_text][vc_custom_heading text=”4. Commit to cutting back—just a little” font_container=”tag:p|font_size:20|text_align:left” google_fonts=”font_family:Roboto%20Condensed%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]When you’re deep in perfectionistic territory, you’re triple-checking your triple-checks, rereading a two-line email for two hours, or putting in a crushing amount of study time for a five-question quiz. One way to work against this is to cut back in tiny ways over time rather than trying to stop your perfectionistic patterns all at once, suggests Dr. Hirsch. This is a behavior change staple because it works.

Try it: Take your eight-hour window of quiz-studying to six—and then stick to it. Maybe next time, knock it down to five. Pay attention to how you feel as you’re making the adjustments and see how that changes over time. The point isn’t to lower your standards, but instead to get them to a point that feels less soul-crushing and more realistic.

If you’re still struggling, that’s OK

If you’re feeling bogged down by perfectionism, reach out to a counselor or therapist at your school or in your community. Because perfectionistic people have a hard time admitting when they’re not feeling perfect, this may not feel easy. But it’s so worth a try. Dr. Greenspon describes moving past perfectionism as a recovery process, one that involves adjusting your worldview and sense of reality. Let’s be real: This is a big shift. It takes some work and time to rebuild your sense of yourself independent from pure achievement. Here are some treatment options to talk through with a professional.

Radically open-dialectical behavioral therapy (RO-DBT): RO-DBT is a therapy for people who struggle with “emotional over-control” that teaches strategies to increase flexibility, openness, and communication in social situations, according to research published in 2015 in the American Journal of Psychotherapy.

Cognitive behavioral therapy (CBT): CBT is a therapy that teaches you how to transform unhealthy, negative thoughts into positive thoughts and behaviors.

Visit or call your counseling center to chat with a therapist, or use this tool from Substance Abuse and Mental Health Services Administration (SAMHSA) for help finding one in your area.

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