Staying healthy while in college is important for students in order to get good grades and have a good experience. Unfortunately, even when trying to stay healthy, a person’s mental health often gets ignored. Depression is a common mental health condition that is caused by a combination of factors, including life events, brain chemistry, genetics and some medications.

Depression is more than just occasionally feeling down. There are numerous signs and symptoms of depression, including prolonged feelings of sadness or unhappiness, unusual irritability even over small things, an unexplained loss of interest or pleasure in doing normal activities, having trouble sleeping, sleeping all day, an inability to concentrate or make decisions and frequent thoughts of death, dying or suicide. Most people have some of these feelings every once in awhile, but those experiencing depression continue to experience these symptoms for days or weeks at a time with little or no reprieve.

As college students we experience many new pressures in our lives. We have to adapt to our academic load, roommates, loans, schedules, work and fitting in with new peer groups. Even enjoyable parts of the college experience like sports and serious romantic relationships can add quite a bit of pressure to our lives. It is therefore no surprise that 44 percent of students report having symptoms of depression at some point during their college career.

Depression is quite treatable, and some treatments work better than others depending on the individual. A holistic approach should be taken when deciding which treatment(s) are best for you. Talking through your feelings with a therapist can help you to understand depression and learn skills and insights to keep depression from coming back. Medication can be very helpful in many cases, but lifestyle changes like exercise, nutrition, sleep, social support and stress reduction can also make a large impact on depression.

Unfortunately, most college students experiencing depression do not receive any assistance. Many do not get help because they do not realize they are depressed, while others are worried about being judged if they seek mental health care.

Depression is one of the most stigmatized mental health issues. Speaking about depression and acknowledging the need for help should not be taboo. Consider what you might think about a person who is suffering from depression. It is as common and normal as the flu, and no one is looked down on for having the flu. If necessary, educate yourself about depression and reposition your thinking.

If you suspect that a friend might be depressed, talk to them about what’s going on and listen. Encourage your friend to talk about their feelings. Also, ask them to schedule a meeting with a counselor as soon as possible. Eastern offers counseling services for free to all of their undergraduate students at the Cushing Center for Counseling and Academic Support (CCAS). Their phone number is (610)341-5837.

It is important to know that depression symptoms may not get better on their own. In fact, depression may get worse if left untreated. Untreated depression can eventually cause mental and physical health issues. Long-term depression can also increase a person’s chance of abusing drugs or alcohol or dying by suicide.

More teenagers and young adults die by suicide than cancer, stroke, heart disease, pneumonia, AIDS, influenza and lung disease combined. If you or a friend come to a point where you are considering suicide, take a few minutes and give the National Suicide Prevention Lifeline a call at 1(800)273-8255. Non-judgmental, skilled crisis counselors who want to help you are available 24/7.

Being a student can be very stressful. At this point in the semester, midterms are behind us and finals are ahead. And of course before those finals we have quizzes, tests and papers due. Too much stress can be bad for your health, especially if you are not handling your stress in healthy ways. The most common unhealthy way students cope is avoidance. Ever have so much to do that you spent the whole day watching Netflix? Ever become so stressed you ate twice what you normally would for dinner or polished off a whole box of cookies? While not as unhealthy as excessive drinking or drug use, these coping strategies end up causing problems relatively quickly.

The good news is there are easy, medically proven ways to reduce your stress and anxiety. When you find yourself in a stressful situation, a quick way to reduce your stress level and focus your mind is to take a few slow deep breaths. Slow deep breaths actually tone down your body’s natural fight or flight response. One of the best breathing techniques for fast results is called the 4:8 method. Simply draw a breath in through your nose for four seconds, then slowly let it out through your mouth for eight seconds. Do this four times in sequence and feel your mind relax. When you need to get calm in a hurry give this technique a try.

A longer lasting approach to addressing stress and anxiety is to prepare before it happens. When you know your day is going to be especially stressful, take 10 to 15 minutes in the morning to practice mindful breathing. Although this technique does take a little more time, the benefits last the entire day.

The process is simple. Sit somewhere comfortable and quiet. Allow your muscles to relax, and focus your mind on your breathing. Many people find counting their breaths is the easiest way to do this. As you count your breaths, your mind will bring up many thoughts and plans. The key to mindful breathing is allowing these thoughts to pass without addressing them. Being fully in the present allows your mind to relax and focus and be re-energized. There is a great free app for beginners in mindful breathing called Calm. It guides you through the process with easy five-minute sessions.

Making a calm and healthy environment around yourself can greatly reduce your stress level. How does your environment smell? Aroma has a strong influence on mood and brain function. Improve the aroma of your environment by using a scented plugin in your room, drinking an aromatic tea like jasmine or vanilla and using lotion with calming aromas like rose and sandalwood. A simple thing like cleaning and organizing your room can give a sense of calm and control. Calming music is another great way to create a peaceful environment. Is every song on your iPod fast and intense? Try some cello or classical piano if you notice you are feeling anxious.

Whether you have a little anxiety about a test or are freaking out about life, these techniques can help you ride out your feelings of stress in a safe and healthy way. They can help you avoid unhealthy coping and bring a little peace into your life.