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Welcome to she persisted I'm 
your host Sadie Saxton a 19 year

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old from the Bay Area studying 
psychology at the University of 

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Pennsylvania. 
She persisted is the Teen Mental

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Health podcast made for 
teenagers by a team in each 

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episode. 
I'll bring you authentic 

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accessible and relatable 
conversations about every aspect

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of mental Wellness. 
You can expect evidence-based, 

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Tina, proof resources, coping 
skills, including lots of DBT, 

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insights and education. 
In each piece of content, you 

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consume, she persisted Offers 
you a safe space to feel 

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validated and understood in your
struggle. 

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While encouraging you to take 
ownership of your journey and 

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build your life worth living. 
So let's Dive In. 

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Hello, hello, and welcome back 
to she persisted and so excited.

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You're here today, I asked you 
guys what solo episodes you 

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wanted in the next couple of 
months and this was the most 

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requested. 
So I'm super excited to bring 

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this resource to you. 
Today, we're going to talk all 

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about how to maintain your 
mental health, as a college 

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student. 
So I've broken it down to some 

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categories. 
I think I have it pretty summed 

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up, effectively. 
So we're going to go over 

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routine relationships, rest, 
Recreation, and resources. 

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And I feel that if you stay on 
top of these, Areas you are 

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putting yourself in great shape 
to be able to stay on top of 

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your mental health. 
These are all things that are 

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tried and true that I've tested 
out this year, things that have 

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worked for me. 
I'll talk about things that 

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didn't work as well, and also 
makes in bits and pieces that I 

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learned from dialectical, 
behavioral therapy, going to 

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treatment all of those things 
that I still use today, we are 

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also going to answer some of 
your questions at the end about 

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navigating mental health, while 
in college, so stay tuned to the

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end to answer your guides his 
questions. 

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So the first thing that we're 
going to touch on, His routine 

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routine is huge, because in 
college, you have a lot less 

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structure in your day, in high 
school. 

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You're getting up at like 7:00. 
You're in school until for you 

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probably of extracurriculars. 
Then you have dinner, you're 

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really don't have a lot of 
freedom over your die unless 

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it's on the weekends in college 
is really a complete 180 from 

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that. 
You have a couple of classes 

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sprinkled throughout the week 
but there are odd breaks. 

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You're not scheduled from 7 a.m.
to 9 p.m. like you are in high 

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school. 
And so it's on you to come up 

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with a routine that supports 
your All of your mental health, 

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your academics and any other 
goals that you're trying to 

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pursue. 
So the first thing that comes to

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mind when I think about routine 
in college is your class 

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schedule. 
And there were a couple things I

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wanted to mention here that I 
was never told before going into

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college, I thought would be 
helpful to mention because 

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again, it's so different from 
from high school. 

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These things wouldn't even cross
your mind, but it's super 

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helpful to know, going into 
college. 

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So when you're choosing your 
classes, I have a couple of 

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pieces of advice. 
The first one is to talk to 

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people that are a year or two 
above you and are trying to go 

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into a similar major or field. 
So if you are a stem major and 

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you're doing pre-med, there's 
going to be like a really set 

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track of what classes you're 
going to take what electives 

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you're going to take. 
If you need those exactly what 

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level of math and chemistry and 
bio. 

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So talking to an upperclassman 
or someone who's done that 

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before can really help you 
understand what other people in 

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your class are going to be 
taking. 

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So that it's easier to make 
friends with people that are in 

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your year in similar classes 
going through the same thing. 

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And then you don't end up in 
like some random elective that. 

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Yes, you do need. 
Take but most people take senior

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year so ask people that are on 
your similar major, what they 

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did for class schedules, what? 
They wish they did differently. 

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A really good example of this is
that pain. 

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We have to take a writing 
seminar and it's a lot of like 

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basic writing skills and we it's
on a different topic but almost 

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everyone takes it as a freshman.
So yes, you need it by the end 

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of your four years, but most of 
the people in the class are 

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freshmen. 
And if you wait, you're stuck in

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a class with a bunch of freshmen
and you don't have friends in 

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the class, it's not as 
enjoyable. 

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So it's really important to kind
of be aware of those things. 

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So, ask around, see what would 
be effective. 

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Another thing here is to see 
what people thought of classes, 

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I don't know about every single 
school, but at Penn, there's 

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this website called Penn course 
review. 

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And people rate the professor's,
the difficulty of the class, how

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much work you're going to do. 
And really just all around if 

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it's a good class or not, which 
professors, they liked best on 

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which classes were not easier to
succeed in, but you felt more 

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set up for Success. 
So either ask other students 

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that have taken the classes 
before. 

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I'm sure there's like some 
random Reddit thread out there 

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about these classes but that's 
another really helpful thing 

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that going into college. 
I was like, whatever. 

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Like it's all college class like
it's all the same subject. 

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Like if I can stay on top of the
work, it'll be okay. 

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But having a good professor and 
having a syllabus that is really

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well put together and course 
materials that are really well 

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thought out really is like night
and day and setting you up for 

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success and it's a much more 
enjoyable experience. 

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If you have a great professor 
and a well-organized class, the 

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second point, I To make here is 
about spacing out classes. 

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This is another thing that's 
totally weird going into 

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college, is that you're picking 
your courses. 

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So for pain, they have you do 
for classes. 

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The first semester and then they
have, you do five, the second 

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semester. 
So that's less than you're doing

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in high school and the way it's 
structured, some of them meat 

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like once a week or twice a week
and it's not every single day. 

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I have found that myself and a 
lot of my peers have been able 

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to make us that you're not 
necessarily taking classes on 

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Friday. 
I love that. 

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If you could optimize for that 
great and then Other tip I would

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add here, which I found was like
night and day for being able to 

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stay on top of work and not 
become overwhelmed as like 

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capping out like two or three 
classes a day. 

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So not taking like for 
back-to-back classes on one day 

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and then having literally no 
classes. 

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The next day, I found that 
really difficult to against you.

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On top of work. 
Make sure that all my homework 

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was done feel like I am keeping 
up a good momentum and not 

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getting burnt out. 
So my recommendation would be 

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like two to three classes per 
day. 

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Look at your schedule. 
Think About that. 

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It's really easy. 
But oh, I got that. 

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Like they wouldn't offer the 
classes. 

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If it wasn't possible to stay on
top of that. 

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Like, it's fine. 
That there are seven 

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back-to-back classes all on 
Monday, but give yourself some 

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Grace, like, you've never done 
this before. 

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These are different classes and 
you've taken in high school. 

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So be intentional, make things a
little bit easier on yourself, 

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if you can, and then you can 
ramp things up. 

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Second semester, if you need to.
And then the last thing I want 

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to add here is just like 
physical health Tech days. 

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If you're not feeling well, 
mental health days are okay to 

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take. 
This is something that I know 

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you've probably seen tons of 
legislation about in high 

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schools, and in elementary 
schools. 

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But it's an important thing to 
remember in college as well, 

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especially when you're really 
overwhelmed and stressed, out 

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and struggling being able to 
take a day to recharge and 

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really be more effective in your
classes. 

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And in your schedule going 
forward, can be something that 

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has been really effective and 
Powerful for me to utilize this 

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year. 
And Mom and Dad. 

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Are you listening? 
Yes, I do go to my classes. 

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I'm just saying just like you 
take a physical Today, mental 

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health days are okay, too. 
And then the last thing I'll add

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here about classes is to 
schedule work and studying time 

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into your day, again, similar to
high school. 

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Like the work and homework time 
is scheduled into your day. 

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Probably at night because 
there's no other point in the 

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day when you could do it versus 
at colleges like you have three 

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to four hour blocks in the 
middle of the day. 

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Maybe there's days when you only
have classes in the morning so 

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you have so much more time to 
figure out what you're going to 

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do with your day. 
So schedule and study blah, Box 

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that you don't mess. 
Make that commitment to 

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yourself. 
And it doesn't mean that there's

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always going to be ton of stuff 
for you to do, but you can start

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getting head on readings. 
If you get behind on work, those

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are great opportunities to make 
up that work. 

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But schedule it in for yourself 
because it's not magically going

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to happen. 
And I found that having less 

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structure in my schedule means 
that it's kind of more difficult

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to get things done and hold 
myself accountable. 

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So, schedule, those things in 
pack your schedule. 

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So, it's like, okay, I gotta 
work on this homework now or 

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it's not going to get done, and 
that sense of urgency can be 

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helpful. 
The last thing that I I will 

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know it's similar to class 
scheduling. 

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I wanted to add a couple of tips
that I've found to be really 

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helpful for organization and 
staying on top of things for 

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organization. 
My favorite online like digital 

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planners have been a sauna and 
notion. 

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They have different interfaces 
and it's kind of just like what 

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works best for you but I will go
in at the beginning of the 

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semester and enter all of my 
assignments that I have do. 

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So I can see them laid out on 
the calendar and that's been 

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crucial for me to be able to 
stay on top of work. 

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That's another thing that's 
totally different. 

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High School, is that a lot of 
your teachers will make the 

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homework and the deadlines 
available at the beginning of 

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the semester. 
So you're able to really plan 

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out your time and see what the 
workload is like. 

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And it's not like a random 
surprises. 

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Oh, you actually have like 37 
pages of reading that wasn't on 

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the syllabus. 
There's a lot less uncertainty 

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there. 
I also love a physical planner, 

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I think that's super helpful for
me to stay on top of things, in 

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addition, to working on using a 
sauna and notion Asana. 

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I did second semester notion. 
I did first semester, I really 

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like a sauna and I'll post like 
a pros and cons. 

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Cons of both of these on 
Instagram if you guys are 

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interested, but it's again. 
Really what works for you, and 

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what interface you prefer, but I
love a physical planner and then

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to stay on top of my schedule. 
I love Apple calendar, but I've 

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have it integrated with my 
Google Calendar and I don't know

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anyone here at college, that 
doesn't have an apple or a 

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Google Calendar, or at least a 
physical calendar saying, like, 

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when their classes are, and when
they have to be it, I don't know

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club meetings because again, 
your schedule is a lot less 

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structured than it is. 
In high school and so you have 

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to write these things down 
somewhere. 

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You're never gonna remember. 
I also want to add related to 

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class schedules before the first
day of your classes. 

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Like first and second semester, 
I highly recommend walking to 

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the buildings and figuring out 
exactly where your classroom is.

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If you are like great at 
directions, love that for you, 

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I'm not and college campuses can
be crazy confusing. 

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So that was really helpful for 
me to know exactly where I was 

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going for my class and it wasn't
like I was running late and 

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going to be the last person to 
get there and overwhelmed 

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because I don't know what's 
happening. 

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So that was a tip my friend and 
I walked around and not decrease

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so much stress the first day of 
school and then the last thing 

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I'll add kind of related to 
technology. 

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That was just weird coming into 
college is that everyone does 

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their math on an iPad? 
No one used iPads at my high 

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school to do math, you used a 
pencil and paper and then I took

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a math class here this semester 
and no one used pencil and paper

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and I was like this is really 
strange. 

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So I just Wanted to give you 
that little bit of information 

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in case you're taking tons of 
stem classes and you're like, do

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I prepare to do things like by 
hand? 

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Or is it going to be more 
digital that has been my 

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experience? 
If you were curious few last 

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things that I'll mention for 
routine is morning and night 

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routine, I think these are two 
opportunities to really set 

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yourself up for success and 
either recharge for the day or 

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boost, your mood, before you go 
into any of your classes or 

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interactions with other people. 
I really love my night routine 

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and my morning time I feel like 
I've done A pretty good job 

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about making it a time of day 
that improves my mental health, 

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whether it's, like reading a 
book. 

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I really like before bad or 
watching a TV show, or doing my 

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skincare routine, drinking 
coffee in the morning, your day 

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again is going to be really 
crazy. 

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Things are stressful in college 
and really taking those two 

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times of the day to check in 
with yourself and give yourself 

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a moment to like, breathe, 
relax. 

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It's going to be okay. 
Has been a game changer, and I 

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highly recommend and Going to 
touch more on sleeper teens and 

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the rest part of the episode, 
but that does go hand-in-hand 

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with the night routine. 
If you last thing that I'm going

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to add for routine is meal. 
So this is like dining Halls, 

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you are managing a budget. 
Probably for the first time with

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like Dining Dollars versus meal 
swipes, snacks are totally 

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different than being at home in 
my experience. 

251
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And then you also are like 
living in your dorm room and you

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have tons of more snacks and 
access to those kinds of things.

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A tip that I wish I would have 
known last semester is to have 

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like two or three things that I 
love for each meal that I can 

255
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pull from really easily. 
So for lunch, we have this place

256
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that's in my dorm, it's called 
McClelland and they have these 

257
00:11:49,500 --> 00:11:51,800
teriyaki, chicken bowls, 
favorite thing. 

258
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I know that I can grab that 
really quickly and get lunch. 

259
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Even if I'm running between 
classes, same things, they have 

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like meal swipes so you can get 
a sandwich. 

261
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It's grab-and-go because again, 
your schedule is going to be 

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crazy and sometimes you're like,
I don't even know what I'm going

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to eat lunch. 
Or do I have time to get dinner 

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before I had to this club 
meeting. 

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So having a really set list. 
Of places where you can get 

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dinner. 
Lunch breakfast, Etc. 

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Is really helpful because it can
be so overwhelming. 

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Like it pain, I think there's 
like six or seven tithing halls 

269
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and there's retail and you have 
food in your dorm and you could 

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doordash something like there 
are just so many options that it

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gets really complicated and 
overwhelming, so figure out what

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you like and make sure that you 
remind yourself of those easy 

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options when your schedule gets 
busy, like, especially during 

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finals. 
And then the other thing that I 

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found to be really helpful for 
me, which I I wouldn't have 

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expected expected going into 
this year, is that I really like

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to do breakfast in my dorm. 
So I do like coffee. 

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My favorite breakfast is doing 
like, Greek yogurt with fruit, 

279
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or I'll do cereal and that's 
great because I'm not a morning 

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person. 
I'm not going to get up like 2 

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hours before my first class to 
go and sit at the dining hall 

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and have a sit-down breakfast. 
And then go to my class. 

283
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I'm like, eating like right 
before I go, and if I don't eat,

284
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I'm starving. 
And then I'm hangry and I can't 

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pay attention. 
So, having little things in your

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dorm that are nutritious and are
fueling For the day and you 

287
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don't make breakfast a second 
priority because you're like, I 

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have to get to class. 
I don't have time. 

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That has been a game-changer for
me to have those ingredients in 

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the dorm room and it's been 
something that is simple and 

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decreased stress. 
I know I already said that was 

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the last thing, but I have one 
more thing to add here, which is

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resetting at some point during 
the week College. 

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Again, you're living by 
yourself. 

295
00:13:29,700 --> 00:13:31,900
So you're probably managing like
cleaning by yourself. 

296
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You're doing laundry. 
You might be like, getting 

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groceries, really not a ton of 
groceries, but like you're 

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00:13:36,000 --> 00:13:39,900
stocking up on snacks and so I 
found it to be really It for my 

299
00:13:39,900 --> 00:13:42,700
mental health to like clean once
a week. 

300
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Whether that's like tidying and 
all like wiped out. 

301
00:13:45,300 --> 00:13:49,300
Like the surface says I'll do my
laundry and I'll kind of reset 

302
00:13:49,300 --> 00:13:52,100
for the next week and it makes 
me feel a lot less overwhelmed. 

303
00:13:52,100 --> 00:13:54,800
I feel more on top of things. 
I feel more in control and less 

304
00:13:54,800 --> 00:13:57,100
like, oh my God, things are just
so overwhelming. 

305
00:13:57,400 --> 00:14:00,300
Like there's nothing that feels 
like in order or in place. 

306
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So I don't necessarily do a set 
day of the week, but I like to 

307
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pick. 
Okay, this weekend, I'm going to

308
00:14:05,500 --> 00:14:09,500
make sure my laundry gets done 
and I tidy up my dorm room. 

309
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I have my breakfast and stacked 
going into the week and that's a

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00:14:12,608 --> 00:14:15,200
really adulting moment, but it's
found. 

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00:14:15,200 --> 00:14:18,600
I found it to be very effective.
The next pillar that we're going

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00:14:18,600 --> 00:14:21,600
to dive into here is 
relationships. 

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So we're going to talk about 
roommates, making new friends. 

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And the last thing is going to 
be utilizing relationships that 

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00:14:26,900 --> 00:14:29,300
you already have for support, 
which I think is something 

316
00:14:29,300 --> 00:14:31,700
that's really important that we 
kind of forget about. 

317
00:14:31,700 --> 00:14:36,100
So the first thing is roommates.
Most of the time there, you can 

318
00:14:36,100 --> 00:14:39,500
either go random, or you can 
choose a roommate, what I did. 

319
00:14:39,600 --> 00:14:43,100
Ed going into freshman year, was
I chose a roommate if you are 

320
00:14:43,100 --> 00:14:45,400
applying to college this next 
year, oh you just applied to 

321
00:14:45,408 --> 00:14:47,000
college. 
There's probably going to be 

322
00:14:47,000 --> 00:14:49,700
some students that will start an
Instagram page are just called 

323
00:14:49,700 --> 00:14:55,400
like you pain class of 2025, and
there was like a UPenn roomies 

324
00:14:55,400 --> 00:14:57,600
account. 
And so people will introduce 

325
00:14:57,600 --> 00:14:59,900
themselves and talk about like 
what their interests are and 

326
00:14:59,900 --> 00:15:02,600
maybe like what their routine is
like and what they're looking 

327
00:15:02,600 --> 00:15:05,500
for on a roommate. 
And then what I did was I DM to 

328
00:15:05,500 --> 00:15:08,300
bunch of people and I was like, 
Hey, like I'm trying to get to 

329
00:15:08,300 --> 00:15:10,200
know people before we get on. 
Campus. 

330
00:15:10,500 --> 00:15:15,100
I would love to do a FaceTime 
call and I didn't say like I'm 

331
00:15:15,100 --> 00:15:17,300
looking for a roommate because I
was like that seems like a 

332
00:15:17,308 --> 00:15:20,100
little, not aggressive but I was
like, let's just bag trying to 

333
00:15:20,100 --> 00:15:22,000
get to know people for we get on
campus. 

334
00:15:22,000 --> 00:15:25,500
Would love to talk basically and
it would up was definitely 

335
00:15:25,500 --> 00:15:27,900
outside of my comfort zone. 
But I definitely was grateful 

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00:15:27,900 --> 00:15:30,600
that I did that because I at 
least had like a couple of 

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00:15:30,600 --> 00:15:32,900
familiar faces. 
At least could be like oh my 

338
00:15:32,900 --> 00:15:34,000
gosh. 
Wait like I've talked to you 

339
00:15:34,008 --> 00:15:36,300
before where there are people to
ask about like what they're 

340
00:15:36,300 --> 00:15:39,000
doing the first weekend or how 
their classes are going or do 

341
00:15:39,000 --> 00:15:40,800
they know? 
Where this certain building is 

342
00:15:40,800 --> 00:15:42,100
that you're supposed to have a 
class. 

343
00:15:42,100 --> 00:15:44,500
So, yeah, I recommend reaching 
out to people asking to 

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00:15:44,508 --> 00:15:47,000
FaceTime. 
You will figure out like who you

345
00:15:47,100 --> 00:15:49,200
connect with and who you're like
I don't think I want to live 

346
00:15:49,200 --> 00:15:51,200
with that person. 
If that is the route you were 

347
00:15:51,200 --> 00:15:54,100
trying to go, maybe you have 
mutual friends with someone at 

348
00:15:54,100 --> 00:15:57,200
home that you want a room with. 
I have had multiple friends that

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00:15:57,200 --> 00:15:59,400
went random and that worked 
really well for them. 

350
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I want to add here that living 
with someone can be really 

351
00:16:01,900 --> 00:16:04,700
stressful. 
It's someone that you most times

352
00:16:04,700 --> 00:16:06,700
haven't known for your entire 
life. 

353
00:16:06,700 --> 00:16:09,500
You probably have different 
beliefs and routine. 

354
00:16:09,700 --> 00:16:13,400
And preferences of like, how 
clean you, like the room or 

355
00:16:13,400 --> 00:16:16,200
like, what time you go to bed 
and so can be really stressful. 

356
00:16:16,200 --> 00:16:19,100
And if you are coming from 
living, like in your own room, 

357
00:16:19,100 --> 00:16:22,600
or having more of your own space
to be living with someone can be

358
00:16:22,900 --> 00:16:26,100
overwhelming and it can be more 
difficult to recharge and feel 

359
00:16:26,100 --> 00:16:29,600
like you get time to yourself to
be able to re-energize and 

360
00:16:29,600 --> 00:16:31,800
relax. 
I think no matter how things end

361
00:16:31,800 --> 00:16:34,600
up like, you can always worst 
case scenario switch. 

362
00:16:34,600 --> 00:16:37,200
There's always next year. 
I think it's great to put 

363
00:16:37,200 --> 00:16:39,800
yourself out there and try and 
find someone that you're To get 

364
00:16:39,800 --> 00:16:41,800
along with maybe it will be your
best friend. 

365
00:16:41,800 --> 00:16:43,800
Maybe it won't. 
That's okay. 

366
00:16:43,800 --> 00:16:47,100
And I also just want to again 
add that caveat that living with

367
00:16:47,100 --> 00:16:48,800
someone could be really 
stressful and that's okay. 

368
00:16:48,800 --> 00:16:52,200
So give yourself more time to be
able to recharge take care of 

369
00:16:52,200 --> 00:16:54,600
your own mental health. 
And then that will allow you to 

370
00:16:54,600 --> 00:16:57,400
show up more effectively in your
relationship with your roommate,

371
00:16:57,500 --> 00:17:00,700
also relating to roommates. 
I thought found it very helpful 

372
00:17:00,700 --> 00:17:04,700
to coordinate, like decor and 
dorm items before we got to 

373
00:17:04,700 --> 00:17:05,800
campus. 
So figuring out. 

374
00:17:05,800 --> 00:17:08,099
Like, who is going to have a, 
get a mini fridge who is getting

375
00:17:08,099 --> 00:17:11,099
a microwave, like, do we A 
match, the colors were betting, 

376
00:17:11,099 --> 00:17:13,599
which may be like, I literally 
couldn't care less but like, at 

377
00:17:13,599 --> 00:17:15,900
least the furniture kind of 
stuff that was very helpful to 

378
00:17:15,900 --> 00:17:18,700
figure out another thing. 
If you, there are multiple 

379
00:17:18,700 --> 00:17:22,599
buildings that you can live in, 
ask people that went to your 

380
00:17:22,599 --> 00:17:24,000
college. 
Look up on YouTube. 

381
00:17:24,000 --> 00:17:26,400
People normally look like, oh, 
this is like the fun dorm to 

382
00:17:26,400 --> 00:17:29,100
live in, or this one's for 
social, this one's more quiet. 

383
00:17:29,100 --> 00:17:32,100
So, ask around and see what the 
reputations are because it's 

384
00:17:32,100 --> 00:17:34,500
difficult to figure out before 
you get on campus. 

385
00:17:34,900 --> 00:17:37,500
I feel like a good example of 
this is on the Penn campus. 

386
00:17:37,500 --> 00:17:41,300
There is this dorm called K, 
check And it's like very far 

387
00:17:41,300 --> 00:17:44,100
from everything at least in my 
opinion, it's like two or three 

388
00:17:44,100 --> 00:17:46,800
blocks away. 
And most of the dorms are pretty

389
00:17:46,800 --> 00:17:50,600
Central and they do have a 
dining hall with within the 

390
00:17:50,600 --> 00:17:52,300
dorm. 
It's, you're like, that's nice. 

391
00:17:52,700 --> 00:17:56,000
It's one of like the newer dorms
compared to like the quad which 

392
00:17:56,000 --> 00:17:57,800
I live in. 
And so from an outside 

393
00:17:57,800 --> 00:17:59,500
perspective, you like this could
be great. 

394
00:17:59,500 --> 00:18:01,500
But then you're on campus and 
you're like, if you're studying 

395
00:18:01,500 --> 00:18:05,900
in the library until 11 p.m. 
walking two to three blocks in 

396
00:18:05,900 --> 00:18:09,000
the dark in Philadelphia at 
night, probably isn't 

397
00:18:09,000 --> 00:18:11,400
preferable. 
So ask around, do your research 

398
00:18:11,500 --> 00:18:13,900
and people are going to be 
honest, they're going to be 

399
00:18:13,900 --> 00:18:16,700
helpful, especially if you have 
people that went your high 

400
00:18:16,700 --> 00:18:18,200
school. 
That went to the college, ask 

401
00:18:18,200 --> 00:18:21,600
them and I'm sure they will be 
super supportive and helpful. 

402
00:18:21,700 --> 00:18:25,700
So, friends, this is a really 
big overwhelming thing for a lot

403
00:18:25,700 --> 00:18:27,800
of people as they transition to 
college. 

404
00:18:28,700 --> 00:18:32,000
For the most part, pretty much 
everyone around you is new, you 

405
00:18:32,000 --> 00:18:35,500
don't know a lot of people. 
Again, I found it really helpful

406
00:18:35,500 --> 00:18:38,700
to dm with people on Instagram. 
Add them on Snapchat before you 

407
00:18:38,700 --> 00:18:41,100
get to college. 
College the first couple of 

408
00:18:41,100 --> 00:18:44,200
weeks, I recommend pushing 
yourself outside of your comfort

409
00:18:44,200 --> 00:18:47,800
zone and like saying hi to 
everyone, introducing yourself, 

410
00:18:47,800 --> 00:18:50,600
getting people's numbers being 
like, hey, I'm Sadie. 

411
00:18:50,600 --> 00:18:52,800
Like what, what's your major 
like, what classes are you 

412
00:18:52,800 --> 00:18:54,600
taking? 
This is where I'm from like, 

413
00:18:54,600 --> 00:18:58,500
let's get coffee sometimes or 
some time and even if you don't 

414
00:18:58,500 --> 00:19:02,200
necessarily follow through, or 
you're like, I do not want to 

415
00:19:02,600 --> 00:19:05,200
make my schedule, insane with 
all these commitments. 

416
00:19:05,400 --> 00:19:08,000
You've at least established a 
foundation for the relationship 

417
00:19:08,000 --> 00:19:09,400
and even if it's like 4 months 
from now. 

418
00:19:09,600 --> 00:19:11,500
You're like, oh my gosh, we 
never got coffee. 

419
00:19:11,500 --> 00:19:13,600
Like let's go do that. 
You've again lay that 

420
00:19:13,600 --> 00:19:16,000
Foundation, the introduction has
been established. 

421
00:19:16,000 --> 00:19:17,300
Maybe they'll be in your 
classes. 

422
00:19:17,300 --> 00:19:20,700
Maybe you will be studying for 
the same test next semester. 

423
00:19:21,000 --> 00:19:22,900
You never know. 
So that is one way to make 

424
00:19:22,900 --> 00:19:25,600
friends, I highly recommend 
asking for people's numbers on 

425
00:19:25,608 --> 00:19:28,100
the first day of class I use 
this way more than I thought I 

426
00:19:28,108 --> 00:19:29,900
would be like, oh, do you know 
what homework is tonight? 

427
00:19:29,900 --> 00:19:31,400
What do you think is going to 
happen on the quiz? 

428
00:19:31,500 --> 00:19:33,200
Or even just asking people to 
study? 

429
00:19:33,200 --> 00:19:35,900
I feel like the first day is 
when it's least 

430
00:19:35,900 --> 00:19:38,700
anxiety-provoking to do that as 
you get further into the 

431
00:19:38,700 --> 00:19:40,900
semester. 
It's like I don't want to ask 

432
00:19:40,900 --> 00:19:41,900
them. 
We've been sitting next to each 

433
00:19:41,908 --> 00:19:43,700
other for five weeks and we've 
never spoken. 

434
00:19:43,700 --> 00:19:45,400
Why would I ask them for their 
number now? 

435
00:19:45,400 --> 00:19:48,400
But asking people because you 
never know if there's like a 

436
00:19:48,400 --> 00:19:50,800
question on the math homework 
that you're so confused about 

437
00:19:50,808 --> 00:19:53,600
and you need help on having your
number could be really helpful 

438
00:19:53,600 --> 00:19:58,100
and people are going to be so 
willing to offer that today's 

439
00:19:58,100 --> 00:20:01,000
episode is brought to you by 
teen counseling, as I mentioned 

440
00:20:01,000 --> 00:20:04,800
therapy was a huge part of 
helping me feel supported and 

441
00:20:04,800 --> 00:20:07,600
effective in my transition to 
college and making sure I was 

442
00:20:07,608 --> 00:20:09,500
staying on top of habits and 
reaching. 

443
00:20:09,600 --> 00:20:13,500
Cause that I wanted to and also 
being able to check in and vent 

444
00:20:13,500 --> 00:20:15,300
and get support when I needed 
to. 

445
00:20:15,900 --> 00:20:19,600
So, teen counseling is an online
Therapy Program with over 14,000

446
00:20:19,600 --> 00:20:22,900
licensed therapist in their 
Network are better helps program

447
00:20:22,900 --> 00:20:25,800
for teenagers. 
They offer support on things 

448
00:20:25,800 --> 00:20:28,700
like depression, anxiety, 
relationships, trauma, and so 

449
00:20:28,700 --> 00:20:31,700
much more. 
All via talk text and video 

450
00:20:31,700 --> 00:20:34,500
counseling from your home. 
So depending on what level of 

451
00:20:34,500 --> 00:20:37,400
support you're looking for, 
they're able to meet your needs.

452
00:20:37,900 --> 00:20:40,700
So if you are interested in In 
finding a new therapist or 

453
00:20:40,700 --> 00:20:43,600
swallowing therapy for the first
time you can head to teen 

454
00:20:43,600 --> 00:20:47,100
counseling.com CSU. 
Persisted, you're going to fill 

455
00:20:47,100 --> 00:20:49,900
out a survey about what you're 
hoping to work on in therapy. 

456
00:20:49,900 --> 00:20:51,600
So maybe that is have it 
setting. 

457
00:20:51,600 --> 00:20:54,200
Maybe that I was working through
anxiety, about starting College 

458
00:20:54,200 --> 00:20:56,700
next year, maybe that is staying
accountable. 

459
00:20:56,700 --> 00:20:59,200
And on top of the assignments, 
whatever it is, you feel about 

460
00:20:59,200 --> 00:21:01,600
in the surveys that they can 
match with a therapist that 

461
00:21:01,600 --> 00:21:05,200
specializes in that area. 
So if you are under 18, you will

462
00:21:05,200 --> 00:21:07,500
then put in your parent or 
Guardians emails that they can 

463
00:21:07,500 --> 00:21:10,300
consent to treatment. 
It is a Burbank email. 

464
00:21:10,300 --> 00:21:12,400
All it says is a CD or whatever 
your name is. 

465
00:21:12,400 --> 00:21:15,100
It's hoping to work with a 
therapist from Teen counseling, 

466
00:21:15,400 --> 00:21:17,800
not of your information 
disclosed in the survey is then 

467
00:21:17,800 --> 00:21:21,200
told to your parent or Guardian.
HIPAA is enacted, of course. 

468
00:21:21,900 --> 00:21:24,600
And I tried it sent the email to
myself so I know it works. 

469
00:21:24,600 --> 00:21:27,400
So, in case that was a concern, 
just wanted to explain what that

470
00:21:27,400 --> 00:21:30,400
was about. 
So to start therapy, can go to 

471
00:21:30,400 --> 00:21:33,700
teen counseling.com. 
She persisted again, that is 

472
00:21:33,700 --> 00:21:36,600
teen counseling.com. 
She persisted to find a 

473
00:21:36,600 --> 00:21:39,000
therapist today. 
Another great way to make 

474
00:21:39,000 --> 00:21:41,200
friends is To join clubs. 
I feel like this is really 

475
00:21:41,200 --> 00:21:43,200
different at every school for 
pain. 

476
00:21:43,200 --> 00:21:46,100
Be clubs are very professional 
and people joked, like the clubs

477
00:21:46,100 --> 00:21:49,100
are harder to get into than the 
school itself because everyone's

478
00:21:49,100 --> 00:21:51,800
competing against each other 
again, very professional. 

479
00:21:51,800 --> 00:21:55,000
It's like Consulting clubs or 
differently business things. 

480
00:21:55,400 --> 00:21:58,300
I am in service dog Club. 
It's my favorite thing ever, I 

481
00:21:58,300 --> 00:22:00,500
get to walk dogs and play with 
puppies. 

482
00:22:00,700 --> 00:22:03,000
So things like that, figure out 
what your interests are. 

483
00:22:03,000 --> 00:22:06,100
You will meet people that have 
similar interests to you and 

484
00:22:06,100 --> 00:22:08,700
that is another way to get 
social events on the calendar. 

485
00:22:08,700 --> 00:22:12,400
So you have Ways to interact 
with people and connect. 

486
00:22:12,400 --> 00:22:14,000
And there's always that option 
there. 

487
00:22:14,100 --> 00:22:16,300
Another thing that is so 
different from high school is 

488
00:22:16,300 --> 00:22:21,000
that it's like very normal and 
okay, and Casual to ask people 

489
00:22:21,000 --> 00:22:23,600
all the time to get, like, 
coffee or study or grab dinner. 

490
00:22:24,000 --> 00:22:27,800
I think in high school like that
you were probably more 

491
00:22:27,800 --> 00:22:30,600
established as friends if you 
were going to dinner to grab 

492
00:22:30,600 --> 00:22:33,400
coffee or to spend the afternoon
studying you probably like 

493
00:22:33,400 --> 00:22:35,800
classes together. 
You hang out at lunch at 

494
00:22:35,800 --> 00:22:37,400
College. 
I feel like that's a great way 

495
00:22:37,400 --> 00:22:40,700
to start a relationship. 
It's just start to get to know 

496
00:22:40,700 --> 00:22:42,200
people. 
There's been multiple times 

497
00:22:42,200 --> 00:22:45,100
where I'm like, I think I this 
person's nice like I had one 

498
00:22:45,100 --> 00:22:47,400
conversation with them and I'd 
like to want to grab coffee or 

499
00:22:47,400 --> 00:22:49,500
do you want to grab dinner and 
then we'll either have a great 

500
00:22:49,500 --> 00:22:52,200
conversation and up talking for 
two hours or it's like okay 

501
00:22:52,400 --> 00:22:54,700
didn't really connect with that 
person but it's great. 

502
00:22:54,800 --> 00:22:57,300
Now I know. 
So that is something that I 

503
00:22:57,300 --> 00:22:59,600
highly recommend doing. 
And again, like I mentioned you 

504
00:22:59,608 --> 00:23:01,600
and if you don't put something 
on the schedule setting, the 

505
00:23:01,600 --> 00:23:04,200
foundation is great because 
then, if you need it later on 

506
00:23:04,200 --> 00:23:05,900
and you're like, I'm feeling 
really isolated. 

507
00:23:05,900 --> 00:23:09,800
And I wish I had more people to 
connect with you've Lay that 

508
00:23:09,800 --> 00:23:13,200
foundation for yourself, and you
can follow up and get those 

509
00:23:13,200 --> 00:23:16,700
needs met. 
The last thing I'll add here is 

510
00:23:16,700 --> 00:23:20,200
that Snapchat bit mogees are 
going to be your best friend. 

511
00:23:20,200 --> 00:23:22,000
You're going to meet so many 
people at the beginning of 

512
00:23:22,000 --> 00:23:24,600
college and you're not going to 
remember anyone's names, you're 

513
00:23:24,600 --> 00:23:26,500
not gonna remember their major, 
you're not going to remember 

514
00:23:26,500 --> 00:23:29,600
what they look like, but 
Snapchat gives you a nice little

515
00:23:29,600 --> 00:23:33,500
graphic so you're like, oh I 
met, I don't know, Sarah and my 

516
00:23:33,500 --> 00:23:37,300
philosophy class, but I don't 
remember what she looks like 

517
00:23:37,300 --> 00:23:40,800
look on Snapchat and at least it
jogs your memory and it's super 

518
00:23:40,800 --> 00:23:43,400
helpful. 
And the last thing here, Is 

519
00:23:43,400 --> 00:23:46,200
using relationships that you've 
already created for support. 

520
00:23:46,200 --> 00:23:49,500
I think especially in the first 
couple weeks of college, I was 

521
00:23:49,500 --> 00:23:55,000
just like 100% in the moment. 
I wasn't like calling combos. 

522
00:23:55,000 --> 00:23:57,600
Much are connecting with other 
people because you're just so 

523
00:23:57,600 --> 00:24:00,300
focused on navigating what's 
right in front of you, but 

524
00:24:00,300 --> 00:24:03,000
you've likely made a lot of 
relationships in your life with 

525
00:24:03,000 --> 00:24:05,900
people that love and care about 
you and want to support you. 

526
00:24:05,900 --> 00:24:08,500
And so if you are feeling 
stressed out, if you're feeling 

527
00:24:08,500 --> 00:24:12,700
overwhelmed scheduled into your 
day, your routine to call your 

528
00:24:12,700 --> 00:24:14,600
family. 
We are friends and connect with 

529
00:24:14,600 --> 00:24:16,600
people to boost your mental 
health. 

530
00:24:16,600 --> 00:24:19,300
And then you'll be able to show 
up more effectively in your 

531
00:24:19,300 --> 00:24:22,200
classes and your relationships 
on campus, and continue to 

532
00:24:22,200 --> 00:24:26,700
strengthen those as well, rest. 
This is another key one. 

533
00:24:27,800 --> 00:24:31,000
The anecdote I have here. 
Is that every single time I call

534
00:24:31,000 --> 00:24:32,500
my dad? 
He's like, why aren't you 

535
00:24:32,500 --> 00:24:34,900
studying Sadie? 
And I'm like, do you realize how

536
00:24:34,900 --> 00:24:37,200
many hours are in a day? 
How many hours? 

537
00:24:37,200 --> 00:24:40,900
I have other things to do and 
it's very important to get rest 

538
00:24:40,900 --> 00:24:44,300
and to take time away from 
Classes and studying or you will

539
00:24:44,300 --> 00:24:47,100
burn out very quickly because 
college is a lot of work, it's 

540
00:24:47,100 --> 00:24:49,300
no joke. 
It's a lot of studying it's a 

541
00:24:49,300 --> 00:24:51,500
lot more independent in high 
school like you are. 

542
00:24:51,500 --> 00:24:54,500
The one that is putting in the 
hours if you want to do well and

543
00:24:54,500 --> 00:24:57,300
this the structures aren't there
as much as they are in high 

544
00:24:57,300 --> 00:25:00,100
school. 
So because of that it's even 

545
00:25:00,100 --> 00:25:02,400
more important to build rest 
into your routine. 

546
00:25:02,400 --> 00:25:06,500
So I find it really helpful to 
have like time off from school 

547
00:25:06,500 --> 00:25:09,400
so whether that's like a cut-off
time at night, we're like after 

548
00:25:09,400 --> 00:25:11,100
11 p.m. 
I'm not going to work on 

549
00:25:11,100 --> 00:25:12,800
homework because it's not 
effective. 

550
00:25:13,000 --> 00:25:15,700
You know, like right around a 
mess, a until 4 a.m. and get up 

551
00:25:15,700 --> 00:25:19,600
and go to class the next morning
or you're like Fridays, I am not

552
00:25:19,600 --> 00:25:22,000
going to think about schoolwork 
and then Saturday and Sunday. 

553
00:25:22,000 --> 00:25:24,700
I'm going to be in the library 
and that works well for you. 

554
00:25:24,900 --> 00:25:29,500
So make sure to take time off 
emotionally, mentally stress 

555
00:25:29,500 --> 00:25:32,900
wise because again, it can lead 
to burnout really quickly and 

556
00:25:32,900 --> 00:25:35,900
that's something I found to be 
very effective for me. 

557
00:25:36,800 --> 00:25:41,300
Sleep is a huge thing. 
You just won't be able to show 

558
00:25:41,300 --> 00:25:42,700
up as the best version of 
yourself. 

559
00:25:42,700 --> 00:25:44,500
If you're not getting enough 
sleep, you won't be able to 

560
00:25:44,500 --> 00:25:47,100
perform academically, you won't 
be able to pay attention. 

561
00:25:47,100 --> 00:25:49,800
You won't be able to learn. 
You probably won't be very 

562
00:25:49,800 --> 00:25:53,500
enjoyable to be around socially.
You will fall behind on things. 

563
00:25:53,500 --> 00:25:56,400
So sleep is key. 
And again at something that you 

564
00:25:56,400 --> 00:25:59,800
are in charge of and that you 
have to prioritize yourself, I 

565
00:25:59,808 --> 00:26:03,300
have a whole episode that goes 
into depth on sleep, hygiene and

566
00:26:03,300 --> 00:26:08,000
sleep routines, and what works 
for you, but highlights are to 

567
00:26:08,000 --> 00:26:09,600
have a consistent sleep 
schedule. 

568
00:26:09,600 --> 00:26:12,100
So, Get up and go to bed at 
similar times. 

569
00:26:12,100 --> 00:26:14,400
It's okay if it looks different 
than High School, like if you're

570
00:26:14,400 --> 00:26:17,400
not a morning person but great, 
I'm going to get up by 10:30 and

571
00:26:17,400 --> 00:26:20,100
that's your goal or you're like,
okay, I'm gonna go to bed by 2 

572
00:26:20,100 --> 00:26:21,800
and that feels like a good goal 
for me. 

573
00:26:21,800 --> 00:26:24,900
So it doesn't have to look like.
Okay, I'm going to go to bed at 

574
00:26:24,900 --> 00:26:28,000
9:00 p.m. and I'm going to wake 
up at 5 a.m. and go to the gym 

575
00:26:28,000 --> 00:26:29,700
and like that's not the goal, 
here we are. 

576
00:26:29,700 --> 00:26:33,000
Just looking for some semblance 
of consistency. 

577
00:26:33,000 --> 00:26:36,900
We are looking to get enough 
hours so that you can show up in

578
00:26:36,900 --> 00:26:39,000
these other areas of life that 
are important to you. 

579
00:26:39,100 --> 00:26:43,400
Another thing, I An ad for sleep
is nap, Snaps are more easy to 

580
00:26:43,400 --> 00:26:46,000
get in college than they are in 
high school because you're not 

581
00:26:46,000 --> 00:26:48,000
in class all the time. 
They are slippery slope. 

582
00:26:48,100 --> 00:26:51,600
I love a good nap can mess up 
your sleep schedule, their pros 

583
00:26:51,600 --> 00:26:54,400
and cons are gonna have to do 
some trial and error, but for 

584
00:26:54,400 --> 00:26:57,900
me, I that's something I'm very 
mindful of, I pay attention to 

585
00:26:58,200 --> 00:27:02,800
because again, it can mess up my
sleep really easily and get in 

586
00:27:02,800 --> 00:27:05,000
the way of my schedule and 
staying on top of work. 

587
00:27:05,000 --> 00:27:08,800
And the last thing we'll add 
with rest is to take time to 

588
00:27:08,800 --> 00:27:12,600
recharge. 
I feel like the first couple of 

589
00:27:12,600 --> 00:27:15,000
months weeks of college, you're 
really quickly going to 

590
00:27:15,000 --> 00:27:17,200
understand if you're more 
extroverted or introverted. 

591
00:27:17,200 --> 00:27:20,900
And by that I mean if you feel 
recharged when you're in a group

592
00:27:20,900 --> 00:27:23,300
or when you're by yourself for 
me, I'm definitely more 

593
00:27:23,300 --> 00:27:25,700
introverted. 
I like to spend time by myself 

594
00:27:25,700 --> 00:27:28,300
to recharge and then I'm able to
show up in social situations. 

595
00:27:28,300 --> 00:27:31,900
I don't necessarily like get 
more energy from being in social

596
00:27:31,900 --> 00:27:34,300
situations for super long 
periods of time. 

597
00:27:34,300 --> 00:27:37,700
So being able to recharge 
socially and kind of like half 

598
00:27:37,700 --> 00:27:39,400
my dorm room, be a safe space to
have that. 

599
00:27:39,800 --> 00:27:44,700
And night routine to really be 
by myself and relax, and take a 

600
00:27:44,700 --> 00:27:46,000
breath. 
Is really helpful. 

601
00:27:46,100 --> 00:27:48,000
Meals can be another great 
option. 

602
00:27:48,000 --> 00:27:50,400
I'm not advocating to eat by 
yourself every single meal. 

603
00:27:50,400 --> 00:27:52,700
That's not a great idea. 
Again we are trying to stay 

604
00:27:52,700 --> 00:27:56,300
connected because it's good for 
mental health but if you're like

605
00:27:56,300 --> 00:27:58,700
I like for me I like to do my 
breakfast to my dorm room. 

606
00:27:58,700 --> 00:28:01,200
Before I go to class that works 
really well for me rather than 

607
00:28:01,200 --> 00:28:04,700
like like I'm going to meet you 
at the dining hall at 7:00 a.m. 

608
00:28:04,700 --> 00:28:07,000
to my friends like that just 
wouldn't be effective for me. 

609
00:28:07,000 --> 00:28:09,700
My mental health and my 
schedule, same thing with like a

610
00:28:09,800 --> 00:28:13,400
If you are super overwhelmed, 
and feeling stressed, and for 

611
00:28:13,400 --> 00:28:16,400
classes, and you have a break in
the middle of the day, go ahead 

612
00:28:16,400 --> 00:28:19,300
and do like a meal by yourself. 
Maybe you like, listen to a 

613
00:28:19,300 --> 00:28:22,100
podcast, or you work on a 
reading that you're trying to 

614
00:28:22,108 --> 00:28:24,500
get done and taking that time to
be independent. 

615
00:28:24,500 --> 00:28:28,600
And recharge is huge, especially
because your social life will 

616
00:28:28,600 --> 00:28:31,600
probably look a very different, 
from what it looked like in high

617
00:28:31,600 --> 00:28:34,400
school, which is based on the 
structure of your schedule, and 

618
00:28:34,400 --> 00:28:37,300
people are living by themselves.
They're a lot more independent, 

619
00:28:37,300 --> 00:28:40,300
so building that time to 
recharge socially Into your 

620
00:28:40,300 --> 00:28:42,200
routines. 
The again, you don't get burnt 

621
00:28:42,200 --> 00:28:45,100
out is huge. 
The next area we're going to 

622
00:28:45,100 --> 00:28:47,900
talk about is Recreation, I wish
there was a better word for 

623
00:28:47,900 --> 00:28:50,300
this, but it starts with our so 
we're going to go with it. 

624
00:28:50,400 --> 00:28:53,300
We're going to talk about 
Hobbies free time exercise. 

625
00:28:53,600 --> 00:28:56,200
And then also related to 
exercise is walking. 

626
00:28:56,600 --> 00:28:59,700
So for hobbies, this is a huge 
thing in college and I think 

627
00:28:59,700 --> 00:29:02,000
it's something that people 
struggle with going from high 

628
00:29:02,000 --> 00:29:04,800
school to college and high 
school, you likely have like a 

629
00:29:04,800 --> 00:29:08,100
lot of clubs you were involved 
in or maybe you were an athlete,

630
00:29:08,100 --> 00:29:09,600
but you're not an athlete in 
college. 

631
00:29:09,800 --> 00:29:12,300
Are you wearing like Student 
Government things like that? 

632
00:29:12,300 --> 00:29:14,700
And so then once you get to 
College, yeah, you're still 

633
00:29:14,700 --> 00:29:19,000
taking classes, maybe you are an
athlete, but those hobbies and 

634
00:29:19,000 --> 00:29:22,300
extracurriculars are no longer 
strictly built into your 

635
00:29:22,300 --> 00:29:24,900
routine. 
I think it's super important to 

636
00:29:24,908 --> 00:29:27,200
keep incorporating them because 
they're great for your mental 

637
00:29:27,200 --> 00:29:29,600
health, to build Mastery and 
accumulate. 

638
00:29:29,600 --> 00:29:33,200
Those positives is something 
that is great for your emotion 

639
00:29:33,200 --> 00:29:35,600
regulation, but it's something 
that you're being more 

640
00:29:35,600 --> 00:29:37,900
intentional about. 
So for me, the things that I 

641
00:29:37,900 --> 00:29:41,800
make time for is or sighs. 
I really like to make time to 

642
00:29:41,800 --> 00:29:45,400
read or watch TV shows that are 
really like the podcast is like 

643
00:29:45,400 --> 00:29:47,500
kind of work but also that's a 
huge thing. 

644
00:29:47,800 --> 00:29:51,300
That is a hobby for me. 
I mentioned service, dog Club 

645
00:29:51,300 --> 00:29:54,100
playing with the puppies and 
going on, walks with them is 

646
00:29:54,100 --> 00:29:57,400
another huge thing. 
That brings me a lot of Joy. 

647
00:29:57,600 --> 00:30:00,400
So be intentional about that and
other great way to get those on 

648
00:30:00,400 --> 00:30:03,400
your schedule and have that 
level of accountability is clubs

649
00:30:03,500 --> 00:30:06,400
and making friends with people 
that have similar interests as 

650
00:30:06,400 --> 00:30:08,300
you do. 
So, if someone else is really 

651
00:30:08,300 --> 00:30:12,100
loves listening to Casts were 
using that example, you are 

652
00:30:12,100 --> 00:30:14,700
listening to a podcast, maybe 
that is, you know, I'm going to 

653
00:30:14,700 --> 00:30:17,300
give better example. 
So if someone else really loves 

654
00:30:17,300 --> 00:30:19,800
like one of my friends and I we 
are both watching the 

655
00:30:19,800 --> 00:30:22,300
Kardashians and every single 
week after the episode comes 

656
00:30:22,300 --> 00:30:23,600
out. 
We're like what did you think 

657
00:30:23,700 --> 00:30:26,800
building that accountability 
with someone else keeps you on 

658
00:30:26,800 --> 00:30:30,000
top of those hobbies in those 
moments that bring you Joy and 

659
00:30:30,000 --> 00:30:33,600
improve your mental health? 
The other thing here to add is 

660
00:30:33,600 --> 00:30:36,700
free time, you're going to have 
so much more free time than you 

661
00:30:36,700 --> 00:30:40,200
would in high school. 
Whether that is the and whether 

662
00:30:40,200 --> 00:30:44,100
it is time in between classes, 
whether it is night where you 

663
00:30:44,100 --> 00:30:46,800
finish school way earlier, it's 
something to be aware of an 

664
00:30:46,800 --> 00:30:50,300
intentional going into college. 
I think it makes sense to kind 

665
00:30:50,300 --> 00:30:52,600
of like put some thought and 
like okay what is important to 

666
00:30:52,600 --> 00:30:55,500
me in a week? 
Like is an important to me that 

667
00:30:55,500 --> 00:30:58,400
I spent time outside. 
It's important to me that I get 

668
00:30:58,400 --> 00:31:01,500
dinner with friends during want 
to prioritize exercise how much 

669
00:31:01,500 --> 00:31:05,300
of my prioritizing studying and 
then breaking up your schedule 

670
00:31:05,300 --> 00:31:07,600
to reflect that. 
Like, I mentioned earlier, free 

671
00:31:07,600 --> 00:31:09,600
time can be overwhelming for me 
when I have more. 

672
00:31:09,800 --> 00:31:11,300
Time. 
It's hard to stay on top of 

673
00:31:11,300 --> 00:31:14,500
work, so kind of being mindful 
of that of one, the free time 

674
00:31:14,500 --> 00:31:18,400
becomes like an endless pit of 
procrastination versus something

675
00:31:18,400 --> 00:31:21,100
that allows you to relax and 
recharge and show up as a better

676
00:31:21,100 --> 00:31:25,600
version of yourself exercise. 
This is another one, especially 

677
00:31:25,600 --> 00:31:27,900
if you were a student athlete in
high school but you're not in 

678
00:31:27,900 --> 00:31:31,000
college. 
You gotta, you gotta motivate 

679
00:31:31,000 --> 00:31:32,600
yourself or it's not going to 
happen. 

680
00:31:32,600 --> 00:31:35,200
This is definitely been a goal 
for me this year, especially 

681
00:31:35,200 --> 00:31:38,000
second semester. 
I started by being like, I'm 

682
00:31:38,000 --> 00:31:40,600
gonna go and exercise so I I can
sleep better. 

683
00:31:40,600 --> 00:31:42,200
Like that was the only 
motivation. 

684
00:31:42,200 --> 00:31:45,100
I was like, if I get this 
movement in, I will be more 

685
00:31:45,100 --> 00:31:47,600
tired when I go to sleep and I 
will sleep better and I don't 

686
00:31:47,600 --> 00:31:50,400
want to be tired. 
That was the goal and now it's 

687
00:31:50,400 --> 00:31:51,900
more. 
Like, I enjoy that moment. 

688
00:31:51,900 --> 00:31:54,800
I will like watch TV or listen 
to music and I can check it off,

689
00:31:54,800 --> 00:31:57,400
my to-do list at something. 
It's very reinforcing for me. 

690
00:31:57,600 --> 00:32:00,200
So set, like a really small. 
A manageable goal. 

691
00:32:00,200 --> 00:32:02,200
Maybe you're like, I'm going to 
go to walk for 5 minutes. 

692
00:32:02,200 --> 00:32:04,500
Maybe you're like I'm gonna do 
one of those like ten minute ab 

693
00:32:04,500 --> 00:32:08,600
videos on YouTube, whatever it 
is and stay consistent. 

694
00:32:08,600 --> 00:32:11,100
That is the goal here. 
Stay consistent instead of like 

695
00:32:11,100 --> 00:32:13,900
one time going to the gym for 
three hours and you're like, wow

696
00:32:13,900 --> 00:32:16,700
that was great but you never do 
it again but yeah, it really 

697
00:32:16,700 --> 00:32:19,800
does set you up for success in a
lot of areas of your life, 

698
00:32:19,800 --> 00:32:21,800
whether it's your physical 
health, it's your sleep. 

699
00:32:21,800 --> 00:32:25,000
It's your ability to stay 
focused and learn in your 

700
00:32:25,000 --> 00:32:27,800
classes, and it's also a great 
way to spend time for yourself. 

701
00:32:27,800 --> 00:32:31,700
And for a lot of people, it's a 
way to recharge and boost your 

702
00:32:31,800 --> 00:32:34,600
mental health, Baseline. 
The other thing that I want to 

703
00:32:34,600 --> 00:32:37,800
add here is walking different 
from. 

704
00:32:38,000 --> 00:32:39,500
This is different from college 
campus. 

705
00:32:39,700 --> 00:32:41,900
To college campus. 
But at least at Penn you walk 

706
00:32:41,900 --> 00:32:45,600
everywhere and this is super 
different from at home where the

707
00:32:45,700 --> 00:32:48,000
like the high school campus 
which was much smaller like 

708
00:32:48,000 --> 00:32:50,400
yeah, you'd walked your class 
but you really going downstairs 

709
00:32:50,400 --> 00:32:53,100
in the building, I find it 
really helpful to pay attention 

710
00:32:53,100 --> 00:32:56,400
to my steps. 
It's kind of a indicator of what

711
00:32:56,400 --> 00:32:59,500
I did that day. 
If I get like, more than 7000 

712
00:32:59,500 --> 00:33:02,400
steps, it means that I probably 
went to the library. 

713
00:33:02,400 --> 00:33:05,900
I got work done. 
I ate outside of my dorm room, I

714
00:33:05,900 --> 00:33:08,400
probably saw a friend. 
I spent some time outside, all 

715
00:33:08,400 --> 00:33:09,600
things that are really good for 
my event. 

716
00:33:09,700 --> 00:33:11,200
Paul. 
Where's if I get less than that?

717
00:33:11,200 --> 00:33:13,600
It's probably like I got like 
five hundred steps and I was 

718
00:33:13,600 --> 00:33:17,000
working in my room all day and 
napping on the weekend so that 

719
00:33:17,000 --> 00:33:19,800
has been a really helpful 
indicator for me and a goal to 

720
00:33:19,800 --> 00:33:22,600
set. 
It's also a really great way to 

721
00:33:22,700 --> 00:33:27,000
unplug feel less stressed about 
academics and social stuff and 

722
00:33:27,000 --> 00:33:29,600
you also get to see more of this
new place that you're living in.

723
00:33:29,700 --> 00:33:31,600
I feel like there's so much to 
Philadelphia that I haven't 

724
00:33:31,600 --> 00:33:34,500
explored that I want to continue
to and walks are really great 

725
00:33:34,500 --> 00:33:36,700
way to do that. 
The last are that we are going 

726
00:33:36,700 --> 00:33:40,700
to go to through is resources. 
The a star that we are going to 

727
00:33:40,700 --> 00:33:43,000
cover is resources. 
These are going to be pretty 

728
00:33:43,000 --> 00:33:45,700
basic resources. 
These are not like extreme 

729
00:33:45,700 --> 00:33:48,000
mental health intervention. 
I need lots of support 

730
00:33:48,000 --> 00:33:50,100
resources. 
If you are looking for those, 

731
00:33:50,700 --> 00:33:52,800
you can send me a DM on 
Instagram, you can send me an 

732
00:33:52,800 --> 00:33:54,700
email. 
The first step that I would 

733
00:33:54,700 --> 00:33:57,800
definitely recommend taking its 
talking to your counseling 

734
00:33:57,800 --> 00:34:00,400
center at your school, talking 
to your parents, a family friend

735
00:34:00,400 --> 00:34:03,600
that you trust and they can 
definitely redirect you further 

736
00:34:03,600 --> 00:34:06,900
but resources to lean on just to
maintain your Baseline mental 

737
00:34:06,900 --> 00:34:08,500
health and set you up for 
success. 

738
00:34:08,900 --> 00:34:11,699
I recommend Past relationships 
therapy's been really helpful 

739
00:34:11,699 --> 00:34:13,900
for me. 
There are a ton of on campus 

740
00:34:13,900 --> 00:34:16,699
mental, health support, and most
schools, and then content. 

741
00:34:16,800 --> 00:34:18,699
So we talk about past 
relationships, building 

742
00:34:18,699 --> 00:34:22,699
conversations into your routine 
with people that improve your 

743
00:34:22,699 --> 00:34:24,900
mood and help you feel seen and 
validate it. 

744
00:34:24,900 --> 00:34:27,900
And supported can be really 
helpful and allow you to show up

745
00:34:27,900 --> 00:34:30,400
as a better version of yourself 
in your relationships. 

746
00:34:30,400 --> 00:34:33,199
On campus therapy has been 
swinging the distance. 

747
00:34:33,199 --> 00:34:36,500
So helpful for me to navigate 
the transition, stay on top of 

748
00:34:36,500 --> 00:34:38,199
goals. 
I'm setting for myself. 

749
00:34:38,199 --> 00:34:40,699
Whether that is like, so, 
Studying for a certain number of

750
00:34:40,699 --> 00:34:43,800
hours each week or trying to get
more exercise or staying on top 

751
00:34:43,800 --> 00:34:48,500
of my sleep, that's just been 
really helpful to have in my 

752
00:34:48,500 --> 00:34:50,800
routine. 
And again, a preventative 

753
00:34:50,800 --> 00:34:55,000
measure to maintain my mental 
health, most schools will have 

754
00:34:55,000 --> 00:34:57,600
on campus mental health support,
whether that is like, tech 

755
00:34:57,600 --> 00:35:01,600
support counseling. 
There's a lot that will be like,

756
00:35:01,600 --> 00:35:06,700
video or audio calls ours is 
called caps like something 

757
00:35:06,700 --> 00:35:09,500
Psychological Services and 
they're costly talk. 

758
00:35:09,700 --> 00:35:11,300
About it. 
There's posters everywhere. 

759
00:35:11,300 --> 00:35:14,300
So, a lot of campuses will have 
resources available, if you need

760
00:35:14,300 --> 00:35:16,000
them, or you need someone to 
talk to. 

761
00:35:16,000 --> 00:35:19,200
And then the last thing that I 
want to add Kier is content. 

762
00:35:19,200 --> 00:35:22,800
I think that having content that
you're consuming that supports 

763
00:35:22,800 --> 00:35:24,800
your mental health is really 
effective. 

764
00:35:24,800 --> 00:35:28,000
So whether that is podcast 
books, maybe it's a TV show, 

765
00:35:28,100 --> 00:35:30,900
making sure that the ways that 
you're spending your free time 

766
00:35:30,900 --> 00:35:33,500
is improving your mental health 
rather than deteriorating. 

767
00:35:33,500 --> 00:35:35,700
It is something that I try to be
mindful of. 

768
00:35:36,200 --> 00:35:39,700
So before we dive into the 
questions, the takeaways here, R

769
00:35:39,700 --> 00:35:41,700
for mental health advice for 
college. 

770
00:35:41,700 --> 00:35:45,200
Students is really creating a 
foundation so that when things 

771
00:35:45,200 --> 00:35:47,700
aren't optimal which will 
happen, we all have our low 

772
00:35:47,700 --> 00:35:51,000
moments, it's going to be okay. 
You've set up relationships 

773
00:35:51,000 --> 00:35:55,600
resources recreational 
activities and moments of rest 

774
00:35:55,600 --> 00:35:57,800
to be able to regulate your 
emotions navigate. 

775
00:35:57,800 --> 00:36:00,200
Stresses it arises and make it 
through. 

776
00:36:00,300 --> 00:36:04,600
And I think something that a lot
of us do is we are like well I 

777
00:36:04,900 --> 00:36:07,800
I'm sure that if I was feeling a
lot of anxiety know how to cope 

778
00:36:07,800 --> 00:36:10,200
with it, but we don't actually 
practice that I feel like this 

779
00:36:10,200 --> 00:36:13,300
is an approach where you are 
building these things that are 

780
00:36:13,300 --> 00:36:15,300
good for your mental health into
your routine. 

781
00:36:15,400 --> 00:36:17,300
So that when you're really 
struggling, if you're feeling 

782
00:36:17,300 --> 00:36:19,500
really depressed, you're like 
okay, but it's already part of 

783
00:36:19,500 --> 00:36:23,100
my routine to exercise. 
I'm motivated to do that part of

784
00:36:23,100 --> 00:36:25,000
my routine to get dinner with a 
friend. 

785
00:36:25,000 --> 00:36:27,600
It's part of my routine to 
consume content, that makes me 

786
00:36:27,600 --> 00:36:29,400
laugh. 
And all of those things will 

787
00:36:29,400 --> 00:36:32,900
help improve your mood. 
So, preventive, improving your 

788
00:36:32,900 --> 00:36:36,300
Baseline. 
Practices is something that I 

789
00:36:36,300 --> 00:36:38,300
highly recommend for college 
students. 

790
00:36:38,700 --> 00:36:41,200
And also So, give yourself 
Grace. 

791
00:36:41,300 --> 00:36:44,400
There's no way that you can 
expect yourself to know how to 

792
00:36:44,400 --> 00:36:46,700
navigate this because you've 
never done it before. 

793
00:36:46,700 --> 00:36:49,400
It's okay. 
If it takes you three years to 

794
00:36:49,400 --> 00:36:52,300
figure out what routine works 
for you and what class balance 

795
00:36:52,300 --> 00:36:55,300
and what relationships makes you
feel really good. 

796
00:36:55,400 --> 00:36:57,900
And what work-life balance is 
most effective in, maintaining 

797
00:36:57,900 --> 00:37:01,100
your mental health. 
So give yourself Grace, it will 

798
00:37:01,100 --> 00:37:04,200
take time, that's okay. 
That's expected, trial and 

799
00:37:04,200 --> 00:37:05,700
error. 
If you are trying your at least 

800
00:37:05,700 --> 00:37:08,500
moving in the right direction. 
So yeah, give yourself Grace, 

801
00:37:08,500 --> 00:37:11,100
create an effective. 
Station ask for help when you 

802
00:37:11,100 --> 00:37:15,600
need it, listener questions, you
guys have submitted these on 

803
00:37:15,600 --> 00:37:18,400
Instagram, I wrote them down and
I'm going to answer them. 

804
00:37:18,400 --> 00:37:21,100
The first one is how to make 
time for healthy habits. 

805
00:37:21,400 --> 00:37:24,200
We talked about this in a bunch 
of different areas whether it's 

806
00:37:24,200 --> 00:37:27,700
like sleep, exercise nutrition. 
I think the biggest thing is 

807
00:37:27,700 --> 00:37:30,900
scheduling it into your schedule
and really, making it a 

808
00:37:30,908 --> 00:37:32,800
priority. 
I know you've probably heard 

809
00:37:32,800 --> 00:37:36,400
that 37 thousand times, but like
I said, when I have more things 

810
00:37:36,400 --> 00:37:39,000
on my schedule, it's somehow 
easier for me. 

811
00:37:39,600 --> 00:37:43,500
To make exercising a priority or
make getting that small homework

812
00:37:43,500 --> 00:37:46,000
done, a priority or grabbing 
lunch with a friend. 

813
00:37:46,000 --> 00:37:48,600
It's more overwhelming when 
there's nothing on the schedule 

814
00:37:48,600 --> 00:37:50,900
for the day and I'm like, my 
only goal today is to edit a 

815
00:37:50,900 --> 00:37:53,600
podcast and work out, and it 
just doesn't happen. 

816
00:37:53,900 --> 00:37:57,600
So fill your schedule with 
things that do improve your mood

817
00:37:57,600 --> 00:38:01,100
and keep you busy, and that in 
turn, I feel makes it easier to 

818
00:38:01,100 --> 00:38:04,600
maintain the healthy habits on 
habit building. 

819
00:38:04,600 --> 00:38:07,500
A great resource and book for 
that is atomic habits. 

820
00:38:08,300 --> 00:38:09,900
I love that book. 
I've been reading At this 

821
00:38:09,900 --> 00:38:12,900
semester and I keep going back 
to different parts to try and 

822
00:38:12,900 --> 00:38:15,900
incorporate them into my 
routine. 

823
00:38:15,900 --> 00:38:19,400
But there are so many different 
insights there about how to 

824
00:38:19,400 --> 00:38:22,600
build habits, what ways of 
building habits are more 

825
00:38:22,600 --> 00:38:24,700
effective. 
What reinforcements work, what 

826
00:38:24,700 --> 00:38:26,400
doesn't? 
So, I highly recommend reading 

827
00:38:26,400 --> 00:38:30,000
that if you're a struggling with
habit building, but recap is 

828
00:38:30,000 --> 00:38:32,300
basically like make it easy and 
make it attractive. 

829
00:38:32,300 --> 00:38:35,300
So, make your habits easy to do.
Like we're not setting a goal 

830
00:38:35,300 --> 00:38:38,100
of, I'm going to go to the gym 
and run 12 miles Vic. 

831
00:38:38,100 --> 00:38:39,500
I'm going to go to walk for five
minutes. 

832
00:38:39,600 --> 00:38:41,200
It's today. 
And likely, if you're walking 

833
00:38:41,200 --> 00:38:44,000
for five minutes like, why not 
10, why not 15, and make it 

834
00:38:44,000 --> 00:38:46,000
attractive. 
So, again, I feel like my goal 

835
00:38:46,000 --> 00:38:48,300
is to exercise, but that's what 
enjoyable for me. 

836
00:38:48,500 --> 00:38:50,700
Be like while I exercise, I'm 
going to listen to my favorite 

837
00:38:50,700 --> 00:38:53,500
podcast, or I'm going to call my
friend and we're just going to 

838
00:38:53,508 --> 00:38:56,300
laugh and have a great 
conversation while I'm walking 

839
00:38:56,300 --> 00:38:59,200
on the treadmill walking 
outside, whatever it is so easy,

840
00:38:59,200 --> 00:39:02,200
attractive, are the keys for 
healthy habits and that can 

841
00:39:02,200 --> 00:39:05,600
really be applied to any aspect 
of Health and Wellness. 

842
00:39:05,800 --> 00:39:09,100
Next question is the most 
unexpected stressful moment. 

843
00:39:10,700 --> 00:39:12,500
This is hard. 
I feel like there was a lot of 

844
00:39:12,500 --> 00:39:14,700
things that were stressful about
the first year of college, but 

845
00:39:14,700 --> 00:39:16,200
they were expecting like, move 
in. 

846
00:39:16,200 --> 00:39:18,200
Like you're moving. 
That's very stressful. 

847
00:39:18,200 --> 00:39:21,100
Finals week, very stressful 
studying for a test that's 

848
00:39:21,100 --> 00:39:24,200
coming up very stressful. 
I would say. 

849
00:39:24,200 --> 00:39:26,600
One thing that does bring 
overwhelmed that I wouldn't have

850
00:39:26,600 --> 00:39:29,000
anticipated is being 
independent. 

851
00:39:29,200 --> 00:39:32,700
I was very excited to be living 
away from home and having more 

852
00:39:32,700 --> 00:39:34,300
Independence. 
But there's also like that 

853
00:39:34,300 --> 00:39:37,500
caveat of everything is on you. 
Like we just talked about all 

854
00:39:37,500 --> 00:39:39,600
these different ways to maintain
your mental health and if you're

855
00:39:39,600 --> 00:39:43,300
not Engaging in those practices 
or habits and routines and your 

856
00:39:43,300 --> 00:39:45,200
mental health suffers, that's on
you. 

857
00:39:45,300 --> 00:39:47,300
And so that's something that can
be really stressful to know 

858
00:39:47,300 --> 00:39:49,700
that. 
It's like that you were the one 

859
00:39:49,700 --> 00:39:51,300
that's responsible for your 
success. 

860
00:39:51,300 --> 00:39:53,000
No. 
One else is the blame. 

861
00:39:53,000 --> 00:39:55,700
Can't go anywhere else. 
If you don't succeed, whatever, 

862
00:39:55,700 --> 00:39:58,200
that definition of success looks
like for you. 

863
00:39:58,300 --> 00:40:00,800
But I think that adds stress 
that I didn't necessarily 

864
00:40:00,800 --> 00:40:04,100
anticipate and I think this is 
really well said, an episode 

865
00:40:04,100 --> 00:40:08,200
that came out a little bit ago 
with Jill and Dave Henry, it was

866
00:40:08,200 --> 00:40:12,200
number 94, For all about staying
healthy in college, and that's 

867
00:40:12,200 --> 00:40:14,200
more physical health. 
But have really helpful episode 

868
00:40:14,200 --> 00:40:17,100
to listen to and they talked 
about how most college students 

869
00:40:17,100 --> 00:40:19,000
say the thing, they were most 
excited for was the 

870
00:40:19,000 --> 00:40:20,700
Independence. 
The most thing that was most 

871
00:40:20,700 --> 00:40:23,500
stressful Was the independence 
and I definitely agree with 

872
00:40:23,500 --> 00:40:25,900
that. 
The next question is, how to 

873
00:40:25,900 --> 00:40:29,100
adapt to a new environment and 
have changes in people food, 

874
00:40:29,100 --> 00:40:32,100
schedule, Etc. 
What is really unique about 

875
00:40:32,100 --> 00:40:34,900
going to college is that it's 
like a blank slate and they 

876
00:40:34,900 --> 00:40:38,900
talked about this anatomic 
habit, how that is the upper 50 

877
00:40:38,900 --> 00:40:41,800
opportunity. 
Start building new habits for 

878
00:40:41,800 --> 00:40:44,200
better for worse. 
If you get to college and you're

879
00:40:44,200 --> 00:40:46,800
like, I'm going to make it a 
goal to go on a walk every day 

880
00:40:46,800 --> 00:40:49,500
outside. 
It's good for my mental health 

881
00:40:49,600 --> 00:40:51,600
and you do that great. 
You've built this new habit 

882
00:40:51,600 --> 00:40:54,300
because you're in a new 
environment, but if you get to 

883
00:40:54,300 --> 00:40:56,600
college and you're like, okay, 
whatever I'll do that next week 

884
00:40:56,600 --> 00:40:59,600
and you build this habit of not 
doing that and staying in your 

885
00:40:59,600 --> 00:41:00,800
room all day. 
Every day. 

886
00:41:00,800 --> 00:41:03,400
This new environment has 
facilitated at that new habit, 

887
00:41:03,400 --> 00:41:07,300
that's been established. 
So, I like to see it from a 

888
00:41:07,300 --> 00:41:09,700
positive perspective and that 
it's this great new. 

889
00:41:09,700 --> 00:41:13,000
Tunity to build habits that 
you've been wanting to add into 

890
00:41:13,000 --> 00:41:15,600
your routine, into your 
lifestyle for a while whether 

891
00:41:15,600 --> 00:41:19,800
that is studying relationships 
exercise, these different areas 

892
00:41:19,800 --> 00:41:21,500
of Health. 
I think it's a really great 

893
00:41:21,500 --> 00:41:24,700
opportunity, and it's also 
important to know that you are 

894
00:41:24,700 --> 00:41:27,600
also susceptible to building bad
habits as well. 

895
00:41:27,600 --> 00:41:30,100
But with changes for people food
schedule, Etc. 

896
00:41:30,400 --> 00:41:35,000
My advice there is to create a 
mental health Baseline and 

897
00:41:35,000 --> 00:41:38,200
Foundation, that allows you to 
navigate those things, even if 

898
00:41:38,200 --> 00:41:41,600
they don't go well and still be 
Okay, so even if your schedule 

899
00:41:41,600 --> 00:41:44,400
isn't ideal and you're feeling a
little bit overwhelmed, you have

900
00:41:44,400 --> 00:41:48,300
a morning and I routine asleep 
routine that keeps you, okay. 

901
00:41:48,400 --> 00:41:50,800
Maybe you're like this isn't 
great yet, we'll get there but 

902
00:41:50,800 --> 00:41:53,300
you are okay. 
Same thing with food after the 

903
00:41:53,300 --> 00:41:55,700
first couple of weeks here like 
this, so overwhelming, I don't 

904
00:41:55,700 --> 00:41:58,200
know what to eat or how to eat, 
but you're maintaining these 

905
00:41:58,200 --> 00:42:00,100
other aspects of your mental 
health. 

906
00:42:00,100 --> 00:42:03,000
It will be okay. 
Same thing with people and also 

907
00:42:03,000 --> 00:42:06,000
adding here leaning on old 
relationships to help you get. 

908
00:42:06,000 --> 00:42:09,600
Those needs met like, validation
connection Community, Etc. 

909
00:42:11,100 --> 00:42:13,800
The next question is, I'm not a 
college student, but how does 

910
00:42:13,800 --> 00:42:16,000
mental health and college differ
from high school? 

911
00:42:16,700 --> 00:42:18,500
It's all on you and high school 
again. 

912
00:42:18,500 --> 00:42:21,000
It's a lot more structure. 
There are things in place to 

913
00:42:21,000 --> 00:42:23,600
help support you and your mental
health, whether you realize it 

914
00:42:23,600 --> 00:42:26,000
or not. 
So it's For Better or For Worse 

915
00:42:26,000 --> 00:42:28,400
that you are now completely 
independent for me, I think it 

916
00:42:28,400 --> 00:42:30,900
was really great. 
I think being independent and 

917
00:42:30,900 --> 00:42:33,000
living, a college has been good 
for my mental health. 

918
00:42:33,000 --> 00:42:36,200
It's allowed me to build 
routines that support my mental.

919
00:42:36,200 --> 00:42:39,600
Health is allowed me to pursue 
things, that bring me a lot of 

920
00:42:39,800 --> 00:42:42,600
Way, I love it. 
I really truly do love being on 

921
00:42:42,600 --> 00:42:48,900
campus and it's very easy to end
up in an environment that 

922
00:42:48,900 --> 00:42:50,300
doesn't support your mental 
health. 

923
00:42:50,300 --> 00:42:53,200
If you're not prioritizing, 
like, sleep, relationships, 

924
00:42:53,200 --> 00:42:55,600
physical aspects of your health,
your classes. 

925
00:42:55,600 --> 00:42:58,700
All of those kinds of things can
get very overwhelming, very 

926
00:42:58,700 --> 00:43:01,000
quickly. 
So, the biggest difference is 

927
00:43:01,000 --> 00:43:07,200
that it's all on you and it's 
your responsibility to build a 

928
00:43:07,200 --> 00:43:10,500
life that supports your mental 
health and if you Don't there 

929
00:43:10,500 --> 00:43:13,700
probably will be consequences 
and that's a tough pill to 

930
00:43:13,700 --> 00:43:17,800
swallow but that has been the 
reality to my experience. 

931
00:43:17,800 --> 00:43:20,500
But again there are so many ways
to build a life that is great 

932
00:43:20,500 --> 00:43:22,000
for your mental health college 
campuses. 

933
00:43:22,000 --> 00:43:24,100
A lot of the times are really 
amazing. 

934
00:43:24,100 --> 00:43:26,900
There's so many things to do, so
many people to meet so many new 

935
00:43:26,900 --> 00:43:28,800
things to try. 
And again, you have so much 

936
00:43:28,800 --> 00:43:31,100
Freedom over your day. 
There's so much potential to 

937
00:43:31,100 --> 00:43:33,300
fill it with activities that 
bring you Joy and improve your 

938
00:43:33,300 --> 00:43:35,600
mental health. 
You just have to choose to do so

939
00:43:35,800 --> 00:43:39,500
and follow through last question
is what to look for and how to 

940
00:43:39,800 --> 00:43:42,700
Colleges that value, mental 
health and have good supports. 

941
00:43:42,900 --> 00:43:46,200
So two things I'm going to do, 
there are two pieces of advice 

942
00:43:46,200 --> 00:43:48,200
that I'm going to give you. 
The first is just making sure 

943
00:43:48,200 --> 00:43:50,400
that they have basic counseling 
services. 

944
00:43:50,800 --> 00:43:54,700
So if you needed them, could you
make an appointment tomorrow 

945
00:43:54,700 --> 00:43:56,600
with a counselor if you needed 
to? 

946
00:43:56,800 --> 00:43:59,700
Could you get free therapy on 
campus if you needed to, could 

947
00:43:59,700 --> 00:44:01,800
you see a psychiatrist? 
Like, what are the student, 

948
00:44:01,800 --> 00:44:03,700
health services that are set in 
place? 

949
00:44:03,700 --> 00:44:06,700
What are the free counseling 
services available? 

950
00:44:07,000 --> 00:44:09,400
That should be on their website 
school love. 

951
00:44:09,700 --> 00:44:11,200
Young about mental health 
support. 

952
00:44:11,200 --> 00:44:14,100
So you should very easily be 
able to find that and that's a 

953
00:44:14,100 --> 00:44:16,300
box to check, make sure that's 
available. 

954
00:44:16,300 --> 00:44:20,100
And again, most schools should 
have that the second thing and 

955
00:44:20,100 --> 00:44:22,700
the second piece of advice that 
I would give is to know yourself

956
00:44:22,700 --> 00:44:25,300
and what works for you. 
That's location. 

957
00:44:25,500 --> 00:44:28,300
Whether if you are like, really 
prone to seasonal affective, NE 

958
00:44:28,300 --> 00:44:31,500
smell disorder, depression. 
If you get really depressed 

959
00:44:31,500 --> 00:44:35,700
during the winter or maybe go to
California, if you do well in a 

960
00:44:35,707 --> 00:44:38,800
city being surrounded by people,
don't go to college in the 

961
00:44:38,800 --> 00:44:41,200
middle of nowhere. 
Go to the community aspects on 

962
00:44:41,200 --> 00:44:44,800
campus, what events, take place,
pain is a place where people 

963
00:44:44,800 --> 00:44:48,000
don't really go to go to 
sporting events people go out a 

964
00:44:48,000 --> 00:44:51,300
lot, some schools will be more 
centered on Greek life. 

965
00:44:51,300 --> 00:44:55,100
Some schools are schools like 
ask around, get more information

966
00:44:55,100 --> 00:44:59,400
there, figure out figuring out 
what routine works for you what 

967
00:44:59,400 --> 00:45:03,100
class schedule works for you and
what will add to your mental 

968
00:45:03,100 --> 00:45:06,500
health, rather than taking away.
And and again, I truly do 

969
00:45:06,500 --> 00:45:08,200
believe. 
It's what works for you? 

970
00:45:08,200 --> 00:45:10,300
Like pain is a school where Are 
people. 

971
00:45:10,300 --> 00:45:13,200
They struggle a lot with mental 
health and it's something that 

972
00:45:13,200 --> 00:45:15,300
the student population is 
talking about a lot. 

973
00:45:15,300 --> 00:45:17,900
And I, like I said, pain has 
been a great place for me, 

974
00:45:17,900 --> 00:45:20,600
somewhere, where I feel like my 
mental health has thrived and 

975
00:45:20,600 --> 00:45:24,100
it's because I feel like I've 
been able to build a routine and

976
00:45:24,100 --> 00:45:26,100
habits that have supported my 
mental health. 

977
00:45:26,100 --> 00:45:29,200
So, you have the capacity to 
build a life at college that 

978
00:45:29,200 --> 00:45:31,600
does support your mental health.
And I don't think that where you

979
00:45:31,600 --> 00:45:34,900
go will determine that, but 
again, making sure that the 

980
00:45:34,900 --> 00:45:37,300
resources are there if you ever 
need them. 

981
00:45:37,500 --> 00:45:41,300
And then looking internally, And
being like, okay, what is going 

982
00:45:41,300 --> 00:45:44,800
to set me up for success and how
can I do that and taking those 

983
00:45:45,100 --> 00:45:49,200
steps? 
So, to recap, we talked about 

984
00:45:49,200 --> 00:45:54,200
routine relationships, rest, 
recreation, resources, and we 

985
00:45:54,200 --> 00:45:56,100
answered your questions. 
All about, maintaining your 

986
00:45:56,100 --> 00:45:58,500
mental health and college. 
I really hope this episode was 

987
00:45:58,500 --> 00:46:00,300
helpful. 
If you guys enjoyed it, make 

988
00:46:00,300 --> 00:46:03,700
sure to leave a review, an apple
podcast and Spotify share with a

989
00:46:03,707 --> 00:46:06,300
friend or family member. 
If you share on Instagram tag, 

990
00:46:06,300 --> 00:46:08,900
me it out, she persisted podcast
and I'll repost and give you a 

991
00:46:08,900 --> 00:46:09,900
little shout out. 
Out. 

992
00:46:10,100 --> 00:46:12,100
But yeah, those are my mental 
health tips for college 

993
00:46:12,100 --> 00:46:13,200
students. 
If you are a high school 

994
00:46:13,200 --> 00:46:14,600
student, I will link the 
episode. 

995
00:46:14,600 --> 00:46:17,700
I did for high school students 
down below and make sure to 

996
00:46:17,700 --> 00:46:20,600
comment your mental health 
advice on Instagram. 

997
00:46:20,600 --> 00:46:22,600
When I put up a post about this 
episode. 

998
00:46:22,900 --> 00:46:25,500
Thank you so much for listening 
to this week's episode of she 

999
00:46:25,500 --> 00:46:27,400
persisted. 
If you enjoyed, make sure to 

1000
00:46:27,400 --> 00:46:28,900
share with a friend or family 
member. 

1001
00:46:28,900 --> 00:46:32,200
It really helps out the podcast 
and if you haven't already leave

1002
00:46:32,200 --> 00:46:35,600
a review on Apple podcasts or 
Spotify, you can also make sure 

1003
00:46:35,600 --> 00:46:38,400
to follow along at at she 
persisted podcast on both 

1004
00:46:38,400 --> 00:46:41,700
Instagram and tick-tock Check 
out all the bonus resources 

1005
00:46:41,700 --> 00:46:44,100
content and information on my 
website. 

1006
00:46:44,100 --> 00:46:47,400
She persisted podcast.com, 
thanks for supporting, keep 

1007
00:46:47,400 --> 00:46:49,300
persisting and I'll see you next
week.