Overview
This lecture by Dr. Sydney Greenwall discusses psychological flexibility, student mental health trends, practical strategies for managing distress, and the resources available at Monmouth College.
Student Mental Health Data & Trends
- Only about 36% of Monmouth College students report strong mental health; about two-thirds are struggling.
- 34% of students feel very lonely, and 37% feel somewhat lonely; only 19% feel well-connected.
- 80% of students reported mental or emotional distress impacting academics at least once in four weeks.
- Nationally, student mental health is showing slight improvement, and substance use is decreasing.
- Common student struggles include anxiety, loneliness, low mood, sleep/appetite changes, and academic workload.
The Importance of Connection & Support
- Feeling belonging and connectedness is crucial but does not always solve loneliness.
- Asking directly about suicidal thoughts does not cause harm and can save lives.
- Identifying personal "reasons for living" (e.g., family, music, food, experiences) is a protective strategy.
- Adopting others’ reasons for living can also be beneficial when personal reasons are hard to find.
Floundering vs. Flourishing
- Floundering includes avoidance, chronic disorganization, and isolation.
- Flourishing involves engaging in hobbies, helping others, pursuing learning, and aligning actions with values.
- Floundering and flourishing are not permanent states; individuals shift between them.
Understanding & Managing Anxiety
- Moderate anxiety is motivating and helpful; too little or too much can be harmful (Yerkes-Dodson Law).
- Anxiety is a form of physiological arousal and can be reframed positively.
Psychological Flexibility: Be Present, Open Up, Do What Matters
- Psychological flexibility is the ability to be present, open to experience, and act on personal values.
- Mindfulness/grounding exercises: focus on senses (5 things seen, 4 touched, 3 heard, 2 smelled, 1 tasted).
- Practice deep belly breathing (diaphragmatic breathing) to manage distress and be present.
Thought Patterns & Cognitive Strategies
- Human thinking is often irrational (cognitive distortions like "should" statements or fairness expectations).
- Challenge irrational thoughts: assess realism, seek evidence, consider alternate perspectives.
- If thoughts persist, observe them without attaching (e.g., thoughts as leaves on a stream or clouds in the sky).
- Language can be powerful but is arbitrary; repeating a word can help reduce its emotional weight.
Values and Action
- Identify personal values to guide meaningful action ("do what matters").
- Align daily decisions and behaviors with your core values (e.g., family, state of mind, financial security).
- Progress toward values is about direction, not perfection.
Campus Resources
- Monmouth College offers counseling services and access to Timely Care for 24/7 support.
Key Terms & Definitions
- Psychological Flexibility — The ability to be present, open to experience, and act in line with values.
- Cognitive Distortion — Common, irrational patterns of thinking leading to negative emotions or behaviors.
- Grounding Exercise — Mindfulness practice using the senses to anchor oneself in the present.
- Yerkes-Dodson Law — Principle showing that optimal performance occurs at moderate levels of anxiety/arousal.
Action Items / Next Steps
- Identify and write down at least five personal reasons for living.
- Practice deep belly breathing and grounding exercises.
- Challenge irrational thoughts using evidence-based reflection.
- Download Timely Care and familiarize yourself with campus counseling resources.
- Reflect on your core values and consider how your current actions align with them.