As a high school or college student, it’s not uncommon to feel burned out toward the end of the semester. The excitement of new classes and activities can start to wear off as the workload grows. Academic challenges may start to become evident, especially as students prepare for exams. Along with academic pressures, fatigue, homesickness, and isolation can contribute to experiences of depression and anxiety.

To escape feelings of stress, pressure or isolation, students may end up spending even more time on their screens, whether on social media or playing games. A report from the U.S. Surgeon General on social media points out that this can be a double-edged sword. Social media, the report cites, can interfere with healthy sleep patterns, distract from academic work, and add to feelings of low self esteem and inadequacy when students compare their lives with what they see portrayed by peers online. Ironically, the so-called “connection” created by social media can actually intensify feelings of isolation and loneliness rather than improve it. 

Loneliness on the rise

It’s hard to imagine loneliness being a major problem at a time where we have more access to communication and online connections than humans have ever had before. Yet, research shows we are in the midst of a loneliness epidemic affecting a majority of young people, and particularly young people of color. 

Why is this? There may be many factors, but perhaps the most significant has to do with the quality of our connections with each other. While social media allows for an almost unlimited quantity of interactions, it cannot substitute for the depth of connection a young person can build when communicating in person. It’s important to remember that tone of voice, eye contact, facial expressions, and body language are just as important, if not more important, as our words, especially in building close relationships. 

In December 2023, U.S. Surgeon General Vivek Murthy issued the Surgeon General’s 5-for-5 Connection Challenge as a way to build connection and combat loneliness and isolation. Some of the daily actions included: 

  • “Check in with someone and let them know you’re there.”
  • “Tell a loved one how they can better support you.”
  • “Tell someone you’re grateful they’re in your life!”. 

Try taking the challenge yourself — and see the full list and more information about the 5-for-5 Connection Challenge. 

Supporting Your Student: 8 Tips for Parents and Caregivers

As a parent, caregiver, or educator, you may be wondering how you can support your student. Here are eight tips to consider adding to your parenting toolbox and encouraging your student to take action.

  1. Check-in with your student. Take time to ask your student about their stress levels and emotional health. Questions like, “On a scale of 1 to 10, where would you rate yourself emotionally right now?” or “On a scale of 1 to 10, what level of stress are you feeling right now?” Asking questions like these can help open a more in-depth conversation. 
  2. Put your phone down. Make a habit of putting down your phone when spending time together in person to model the importance of being present with one another, and encourage your student to do the same when they are with friends.
  3. Connect at campus clubs. Encourage your student to join at least one campus club or organization as a way of connecting with others and building a sense of community.
  4. Visit professors/teachers. Encourage your student to seek tutoring/go to office hours regularly, regardless of how well or poorly they are doing in a class. Checking in with their professors or teachers outside of class is a great way to build confidence in advocating for themselves and their education, and to build professional connections that can be helpful for getting good letters of recommendation later on.
  5. Form study groups. Encourage your student to form or join study groups with classmates. This can help them feel more prepared academically, but more importantly can help with reducing isolation and fostering connections. 
  6. Know their resources. Familiarize yourself with the academic and mental health resources available at your student’s school and encourage your students to use those resources.
  7. Look for signs. Get to know the signs and symptoms of common mental health concerns such as anxiety and depression. Resources such as Mental Health America’s online Mental Health Tests and the Child Mind Institute’s Symptom Checker can be helpful. While not intended to be used as a diagnostic tool, they can help start the conversation about mental health, and identify when additional help may be needed.
  8. Seek professional help. If you are concerned your student may be experiencing anxiety, depression or another mental health condition, make sure to connect them with a mental health professional.

Supporting Yourself: 5 Tips for You

The recent advisory from the U.S. Surgeon General — Parents Under Pressure  — highlights the mental health and emotional well-being challenges parents can face. As a parent, caregiver, or professional, you know your mental health is critical to the health and well-being of your family and community. Taking care of yourself is key to taking care of your child or young person.

With that in mind, in the same way academic semesters can be challenging for students, they tend to be stressful for parents, too. The start and end of a semester can be busy times, and when you add holidays, vacations, and family visits along with juggling everyday responsibilities, time can get tight, and stress levels can rise. Many parents report feeling lonely. Additionally, during the holidays about 5% of Americans experience some degree of seasonal affective disorder (feeling symptoms of depression in the winter months).

5 Tips to Take Care of Yourself

  1. Have fun. Plan something at least once a week that is enjoyable for you. This could be a game, reading a book, watching a favorite TV show, or hanging out with family and friends. 
  2. Eat well. Remember to nourish your body. Drink plenty of water, minimize substances, and think about ways to incorporate healthy foods regularly into your diet.
  3. Self-care and rest. Listen to your body and take a break when you are tired. Unless you absolutely cannot avoid it, tune into the signals your body is sending you about feelings of fatigue, pain, and hunger, and do not push past your limit. Remember, you can go a lot farther on a full tank. Trying to run on empty will get you nowhere.
  4. Connect with loved ones. Prioritize spending time with friends and family who make you feel seen and heard.
  5. Get support when needed. If you find yourself feeling low, losing interest in things you usually enjoy, or feeling excessively anxious and worried, consider finding your own therapist. Remember, everyone needs someone to talk to, and sometimes a professional is the right call.

The Takeaway

The academic semester can be stressful for students and parents. Being intentional and proactive about your mental health during this time can make a significant impact and help things go more smoothly.

Additional Resources

  1. The Surgeon General’s Advisory on the Healing Effects of Social Connection and Community Loneliness Epidemic
    1. Full Advisory 
    2. Key Takeaways 
  2. Why parental well-being is key to raising resilient teens of color  by Annelle B. Primm, M.D., MPH and Senior Medical Director at the Steve Fund
  3. The Anxious Generation by Jonathan Haidt