Here are some of our tips for a whole-body approach to your health.

Going to university can be one of the most exciting times in our lives, but it also comes with its unique set of challenges. The combination of being apart from family and friends, academic pressures, taking on new responsibilities, and managing your finances can all impact your physical and mental wellbeing. This guide offers practical strategies to help you maintain good mental health throughout your university journey.

1. Nourish your body and mind

Proper nutrition is fundamental to both physical and mental health. Aim for a balanced diet rich in:

• complex carbohydrates, vitamins and minerals,
• lean proteins,
• fatty acids,
• fruits and vegetables (aim for five portions a day),
• and stay hydrated.

Most university cafeterias offer a wide range of healthy food choices. Eat regularly throughout the day to control sugar levels and prevent sugar crashes.

2. Drink sensibly

Recent research has shown that our bodies can tolerate less alcohol than previously thought, and even a moderate consumption can have long-term negative side effects. In the short term, alcohol can impair sleeping patterns, impair memory, and cause digestive issues. As a depressant, it can also affect your blood sugar, leading to increased anxiety and feelings of depression.

4. Establish healthy sleep habits

Pulling off all-nighters to cram for exams or partying late can be part of the university experience. However, research has established a clear connection between lack of sleep and mental health challenges such as anxiety and depression.

To improve your sleep:

• Aim for 7-9 hours of sleep a night.
• Resist the temptation to check your phone while you’re in bed or directly before going to sleep. The blue light emitted from phones, tablets and laptops can affect your sleeping patterns.
• Create a comfortable sleep environment that is cool, quiet and dark.
• Maintain a consistent sleep schedule, even on weekends.

A good night's rest can positively affect learning, memory, and mental resilience.

Discover more expert tips for better sleep quality.

5. Practice mindfulness and self-care

Going to university can be a difficult balancing act. You’re expected to juggle studies with a wide range of social and extra-curricular activities, so carving out time for yourself can be essential in finding balance.

• Try meditation or yoga to calm your mind
• Spend time in nature to take your mind off things and recharge your batteries.
• Engage in hobbies or activities you enjoy.
• Mindfulness apps like Petit Bambou, offered through our Connected Care digital platform, can train the brain to focus and build mental resilience.

Extra tip: studying in a city and can’t get out to the forest? Find a local park or public garden and leave your phone in your pocket. Take time to absorb the sights and scents of small pockets of nature without the intrusion of electronic devices. It’s a proven way to improve mental wellbeing.

8. Understand your health coverage

Explore mental health services that may be covered under the health benefit plan you have through your university or your parent’s group insurance. Many plans offer:

• In-person counseling sessions
• Virtual (video) therapy options
• Text therapy
• Digital self-guided programs

9. Embrace digital health solutions

Medavie Blue Cross offers timely access to quality care through our Connected Care digital service platform. Mental health services include:

• Live (video) therapy with an accredited therapist by video for face-to-face sessions from the comfort of your own space.
• Access a self-directed internet-delivered cognitive behavioural therapy (iCBT) program that allows you to work on your mental health at your own pace.
• Text Therapy is a safe, secure and convenient form of counselling with qualified professionals.
• Petit Bambou is a mindfulness app offered at preferred rates and includes free guided meditation to help train the brain to focus and build mental resilience.

The Blue Cross mobile app is the highest-rated insurance app in Canada, enabling members to manage their health benefits and health care on the go and from the palm of their hand.

Other Resources

Up to 44% of post-secondary students reported having symptoms of depression and anxiety.

If you’re a post-secondary student, and you're struggling with anxiety, depression or other mental health issues, know that you're not alone and that there are resources for you to access.

Mental health associations
Canadian Mental Health Association
Student Athlete Mental Health Association
Canadian Association for Suicide Prevention

Phone
Crisis Services Canada - Toll Free (24/7) 1 (833) 456-4566
Canadian Crisis Hotline - 1 (888) 353-2273

Online peer support
Togetherall