Biological Factors Affecting Mental Health

What is mental well-being? The World Health Organization defines it as a state of well-being in which an individual realizes their own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to their community.  

If the student in your life is struggling to reach this state of well-being, it is tempting to jump immediately to consider psychological factors that could be causing mental distress.  

Yet, while psychological factors are important, it is critical not to overlook biological factors. In our work at LIM College with students, we frequently see these biological factors impacting mental health:

1. Alcohol and drug use: Alcohol is a depressant that slows how the brain processes information. Drugs such as cocaine are stimulants that can cause anxiousness and paranoia as well as depression.  It is possible to experience psychosis among those who regularly drink or use drugs and these substances can lead to self-harm or suicide.

   How to cope: Advise the student in your life to avoid people and situations that will tempt them to use alcohol and/or drugs. Seek out your primary care physician or a therapist for tips on how to help the student and create an open communication environment where your student can ask for help without judgment. 
    

2. Smoking: Smoking increases anxiety, stress and tension. Nicotine stimulates the release of the chemical dopamine (the happy neurotransmitter) in the brain which causes the brain to shut off its mechanism for making its own dopamine, which prompts students to smoke even more.

   How to cope: Help your student develop more positive coping mechanisms to replace smoking, such as journaling, engaging in a creative expression hobby or socializing with non-smoking peers. 
    

3. Unhealthy diet: The trans-fats in processed or packaged foods, which busy students often reach for, can negatively affect their mood, and even mild dehydration can impact mood, energy levels and the ability to concentrate. Students looking to boost energy through caffeine, should be mindful to watch the impact it has on their body…it can make them irritable and anxious.  

   How to cope: Help the student in your life become more aware of the effect of an unhealthy diet on their mental health as many do not make the connection. Play a role in showing the student how and where to access more whole grains, fruits, vegetables and protein and stress the benefit of staying hydrated. Also, encourage students to eat meals with other people…it has many psychological, social and biological benefits. 
    

4. Lack of physical activity: Students are often sitting in classes, working on their computers, spending time in libraries and other places where sitting for hours is the norm. This chronic lack of activity can decrease their ability to focus and is an obstacle to maintaining a healthy appetite. Plus, students miss out on the many benefits on the brain that being active can provide such as boosting self-esteem, helping them concentrate, and helping with sleep.

   How to cope: Encourage your student to integrate a personal or group exercise routine into their daily and/or weekly schedule. Once they start, students will feel a difference and develop an exercise habit that they can stick with for life. 
    

5. Lack of sleep: College is a time when all-night study sessions are not uncommon and social outings can extend into the wee hours, causing students to experience the many negative impacts of insufficient sleep. These include feeling anxious, depressed, irritable, and an inability to concentrate. Lack of sleep is also linked to heart disease, diabetes and premature aging.

   How to cope: Share information on sleep techniques, such as deep breathing and meditation to help the students fall asleep. Also, encourage appreciation for the role sleep has in their current mental health as students often mistakenly feel they can worry about sleep later in life.  

The LIM Office of Counseling Services is active in providing information, workshops, classes, and counseling services. LIM students can reach out to us at counseling@limcollege.edu or 212-310-0630.