Change inevitably brings uncertainty – whether you progress from primary school to high school, or from high school to college, Technikon or university, and then on to the workplace.
Besides insecurity and uncertainty, everything else that comes with change may also throw us a curve ball which, mentally speaking, may knock us down.
Proper planning, preparation and prioritising can assist us to successfully manage these transitions, and avoid feelings of failure or depression, according to Megan Hosking, a psychiatric intake clinician at the Akeso Psychiatric Clinic Group.
“Speaking to older students doing your course to help you understand what you can expect, or talking to those at your new workplace to understand the new environment, can be very helpful. It is most important to allow yourself time to adapt to the transition, and to not expect too much from yourself too soon. While realistic goals are important, finding your way in a new system, understanding it and your expectations are also important. When on a new campus, familiarising yourself with it (or your new work environment) can likewise assist with the transition,” Hosking explained.
• Balance is key
Hosking stressed that balance is one of the keys that can help manage potential depression, and provided the following advice:
• Join a club or society to meet new people and make new friends – in doing so, you will form a new support system.
• Find something you enjoy doing and that helps you relax.
• Balance between academic life and social life is vital, as too much emphasis on one can lead you to feel pressure and stress for the other.
• Be aware of support systems, and actually access them. This is probably one of the most useful things – whether this is student support on campus, a leader in your residence, or a supervisor at work. Find out what services are available and access them sooner rather than later.
• Work to develop personal skills.
• Depression and anxiety
“Failing to do the above might result in symptoms of depression and anxiety, a feeling of being overwhelmed, feelings of loneliness and homesickness, feelings of stress, and a lack of motivation. Thirty per cent of first year students found it difficult to motivate themselves,” she added.
According to her, if these issues are not addressed and dealt with adequately, unhealthy and even dangerous “coping” methods such as alcohol and drug use may be used.
“Suicide is the second most common cause of death among university students, so sadly this is a possibility too if the feelings remain unresolved and overwhelming.
“Young people between the ages of 19 and 24 are considered to be the most at-risk group for depression and suicide. Twenty per cent of university students have suicidal thoughts at some point during their university career, and 90 per cent of student suicides are found to have a psychiatric basis. This indicates that mental health issues are far more common than we realise, which makes it all the more important that people know that with intervention and by seeking help and appropriate treatment, there is always hope for recovery and feeling better.”
• Positive experience
“On the up side – many people experience the transition to university and work very positively, and see it as both an opportunity to take on new challenges, and a chance for them to strengthen their personal identity,” said Hosking.
“This proves to be positive for their mental health in many ways. Expectations are found to play a large role in attitudes towards study, as well as improving the overall quality of the transition experience, so having realistic expectations is important.”
• Coping mechanisms
“Positive coping mechanisms will assist with managing stress and emotions, as well as many of the other symptoms of anxiety and depression.
“One of the most important things to do is to try to live a healthy lifestyle – that means healthy food, exercise, and enough sleep. This can be challenging (especially at university) but the benefits are numerous. It’s also important to avoid excessive caffeine and nicotine consumption. Taking time off to relax and do things that are enjoyable, as well as focusing on relationships with friends and family is another positive coping tool. Finally, making use of mindfulness techniques and breathing exercises can help, particularly if you are feeling overwhelmed and/ or stressed.
“Many universities have student support systems which can be accessed free of charge, including groups and counsellors. Various forms of therapy, sometimes in conjunction with medication, are beneficial as they assist with the behavioural and emotional aspects of the experience.”
In addition to the above day-to-day possible coping mechanisms, professional help is also recommended – particularly if little or no improvement in stress levels, emotions, or feelings of being overwhelmed is seen over time. There are several Akeso Clinics around the country which can assist with private appointments with psychiatrists and psychologists and in-patient treatment – you can email info@akeso.co.za or call 0861 435 787 for more information.
• Do not quit
“Instead of throwing in the towel, ask yourself if there are specific things making you feel like quitting, such as your workload, certain subjects, your living environment, relationships and so forth. If so, set a plan of action in place and where possible, seek student, tutor and lecturer support,” Hosking advised.
“Although between 30 and 60 per cent of students fail at least one module during their first year, there are a number of factors at play in each situation. Don’t just quit – try various options and seek advice from those who have knowledge in the area. Remember that the transition will take time, and there will be changes. Try to identify whether it is a general feeling, or perhaps isolation due to an upcoming assessment, test, deadline etc. If it is a more general feeling or you’re unable to identify possible causes yourself, seek support from a professional or someone you trust.”
• Assistance from parents and family is vital
Hosking stressed that it’s essential that parents and family are supportive, and assist their children to overcome obstacles when moving on to college, university or work.
“They should listen to what the person is saying about what he/ she is experiencing, the concerns the family member has and his/ her fears and triumphs. Show interest in what your child is doing at university or work. Motivate him/ her where you can, but also avoid placing additional pressure on the person. Avoid comparisons between other friends and family and students, as each person is different.
“If you are concerned about someone (for example, you notice a change in his/ her behaviour and emotions), encourage him/ her to seek support from a professional or to open up to someone he/ she trusts. With the necessary support from parents, family, peers and tutors, young people can overcome the stresses and strains associated with transition,” Hosking concluded.
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