College Mental Health

Dr. Hannah Roberts · February 19, 2025 ·

The College Series:

Study Abroad: Navigating Challenges & Finding Balance

by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Hi Thrivers! This week’s blog is going to be a little different from my usual articles. Instead of focusing broadly on mental health topics, I want to take you on a more personal journey—my study abroad experience. In this two-part series, I’ll reflect on the challenges I faced, the lessons I learned, and how travel can be both overwhelming and transformative. Whether you’re thinking about studying abroad, love to travel, or just want to see how stepping outside your comfort zone can lead to personal growth, I hope you’ll find something valuable in my story.

Where It All Began

On September 3rd 2024, I took a 14-hour plane ride to Barcelona, Spain, where I studied abroad until the end of December. For those three and a half months, I traveled to 6 other countries and 13 new cities across Europe. Studying abroad was one of the most rewarding and challenging experiences of my life. Coming from a small town in California, I suddenly found myself living in a major European city, traveling every weekend, meeting new people, and experiencing new cultures. It was a dream come true, but it also came with its fair share of challenges.

For me, the challenges started way before I even landed in Barcelona. The two weeks leading up to leaving were incredibly emotional, as I said goodbye to my friends and family and packed my life away into two suitcases. Already prone to anxiety, the overwhelming process of preparing to move abroad brought with it waves of doubt and fear. Arriving in Barcelona felt surreal and I had no idea what I’d gotten myself into. It wasn’t until I opened my apartment door in Barcelona that I got my first sense of relief. The first step was complete—I had made it.

Stability Away From Home

One of my main concerns before studying abroad was losing my sense of stability—the routines and support systems that help me manage my anxiety. At home, I knew exactly where to turn when I needed comfort. But traveling, especially long-term, turned all of that upside down. Suddenly, my safety nets were gone, my routines disrupted, and even my favorite comfort foods were no longer within reach.

At first, this felt incredibly overwhelming. The initial excitement of being in a new country kept me busy, but once that wore off, I felt lost. From the unfamiliar language and culture to the chaotic streets of the city, everything felt disorienting. Even though I knew how fortunate I was to be studying abroad, I couldn’t shake the feeling of disconnection and the anxiety it brought. The unpredictability of each day—never knowing where I was, what would happen next, or how I’d handle it—left me exhausted and overstimulated.

What I didn’t realize at the time was that these feelings weren’t unique to me. Many people who travel abroad, particularly those managing mental health conditions, face similar challenges. The unfamiliar environment can increase feelings of anxiety and loneliness, and being far from home can heighten emotional vulnerability. For individuals with mental health challenges, issues like having difficulty interacting with others, wayfinding, and concerns about transportation reliability can add to the stress of traveling (Mackett, 2021). On top of that, the lack of routines and constant support can all contribute to feeling like you’ve lost your grounding.

Overcoming the Challenges

Over time, I realized that while I couldn’t control everything, I could take small steps to feel more grounded. I started by noticing those little moments when I would feel off balance and reflect on the coping strategies that worked for me back home. Instead of pushing those feelings down, I focused on identifying what I needed in those moments; whether that meant going on a walk outside or taking a long, hot shower. It wasn’t an overnight change, but eventually, I began to feel more stable and less anxious in my new life abroad.

If you’re facing a similar situation, here are some lessons and strategies that helped me maintain my mental well-being while studying and traveling abroad:

Create Some Daily Anchors: At first, not having my usual routines threw me off, but with time, I started building new ones that fit into my life abroad. These anchors didn’t have to be complicated, just things that added more consistency and stability to my life. My main anchor abroad was calling my mom on my way home from classes. I took the same walk home, and even with the time difference, my mom and I were able to work out a way to call almost everyday.
Take a Deep Breath & Find Space: It’s easy to get caught up in the rush of new experiences, but constantly being “on” can be exhausting. So, I learned to pay attention to when I was getting overstimulated and give myself a chance to step away. In those moments sometimes the best thing you can do is pause, take a deep breath, and remind yourself that it’s okay to slow down.
Listen to Your Body: If I could go back and tell myself one thing before studying abroad, it would be this. From being chronically sick to feeling completely drained, my body was constantly giving me signals yet I never listened. Pushing through exhaustion or ignoring stress only made things harder in the long run. I realized that taking care of myself had to come first—even if that sometimes meant skipping a night out to prioritize sleep, so I didn’t feel like I was running on empty the next day.
Embrace the Unpredictability: As uncomfortable and anxiety-inducing as it was, I had to accept that not everything would go as planned and remind myself that I’d be okay. Flights got delayed and Google Maps led me in circles, but regardless of the chaos, I learned that I could handle whatever came my way. Being flexible and letting go of expectations allowed me to live more in the moment, and some of my favorite memories came from just going with the flow.

Studying abroad pushed me far beyond my comfort zone, but in doing so, it also helped me grow in ways I never expected. The challenges were real, but so were the moments of laughter, connection, and discovery.

Stay tuned for Part Two, where I’ll explore how stepping outside your comfort zone—whether through travel or other challenges—can lead to personal growth and resilience.

Have a story about your own study abroad or travel experiences or need support from a California therapist during your study abroad experience? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

Resources

Mackett, R. (2021). Mental health and travel behaviour. Journal of Transport & Health, 22, 101143. https://doi.org/10.1016/j.jth.2021.101143

Forbes-Mewett, H. & Sawyer, A.M., (2016). International Students and Mental Health. Journal of International Students. 6. 661-677. 10.32674/jis.v6i3.348.

Dr. Hannah Roberts · September 26, 2024 ·

5 Ways to Combat

Homesickness and Loneliness in College

By Ellen M. Jones, M.A., LMFT, Thrive Therapist

“‘When you feel homesick,’ he said, ‘just look up.

Because the moon is the same wherever you go.'”

~Donna Tart

It’s time for another new school year! As you return from a summer at home, or as you take your first steps as a college student on your new campus, you might notice that things feel different than they did at home. There are exciting new experiences, people to meet, food to enjoy, and events to partake in, but sometimes amongst all the excitement, you might be missing home and feeling lonely. I remember my first year at Cal Poly, SLO when all of the fun from the Week of Welcome ended — I was feeling a little down and lost from missing my community back home. I had a roommate who was rarely in our room, something that I thought I would love, but ended up making me feel pretty lonely. I didn’t have a car to drive the 230+ miles home and visit and it just seemed like everyone else had more friends than I did. I was homesick.

Perhaps a little homesickness has crept into your excitement and with it, some feelings of anxiety and/or depression. Although mild homesickness is completely normal and part of the universal human experience, intense homesickness can be deeply distressing and debilitating (Thurber, 2012). As psychologist, John T. Cacioppo (2008), writes in Loneliness: Human Nature and the Need for Social Connection, “When we are lonely, we not only react more intensely to the negatives; we also experience less of a soothing uplift from the positives.” In other words, when we are homesick and feeling alone, we are more likely to give into negative ways of thinking and less likely to allow ourselves to feel comfort. When we feel alone, life just gets a little more difficult.

What can I do to help combat my homesickness and loneliness?

Stay Connected with Your Friends and Family at Home

Just because your support system may be physically far away, does not mean that you have to be emotionally distant from them. Reaching out to your community for support during a challenging time is an important part of your mental health. Snap a photo of something that reminds you of a friend at home and send it to them, or give them a call when something exciting happens in your day. These are some of my favorite ways to stay connected with my loved ones from afar. No matter how far you are from home or how lonely you feel, don’t forget about the people at home because they want to hear from you — stay connected to your roots.

Create a New Routine for Yourself.

Along with utilizing your support system at home, it is important to focus on your day-to day in your new life and create a routine for yourself. As you start a new school year, this is the perfect time to focus on building healthy habits. Check out our recent blog articles about self-care and sleep quality for some pointers on what to be incorporating into your new routine. Focusing on what your day-to-day looks like can help you to stay present and engaged in the world you are curating around you. Being present with your current experience can be an important part of dealing with the homesickness.

Connect to Nature

Nature can also be an incredible source for feeling belonging and keeping loneliness away (especially the existential kind). In the 1960s, psychiatrist Harold Searles voiced this notion by stating that the natural world remains an integral part of the human psychological experience and to ignore this aspect is, “at peril to [our] psychological well-being” (Passmore, & Howell, 2014, p. 376). In a study conducted by psychologists within a shopping mall, natural elements were put into place and then removed to study a correlation between nature and sociability. In this study they found, “Even within built environments, brief exposure to natural elements has been shown to be conducive to improving social connections” (Passmore, & Howell, 2014, pg 378). So even if you’re engaging with Nature alone, you are spending time potentially in service of your social connections (along with the enjoyment of engaging with Nature itself). Nature is helpful at reminding us that when we are alone, it is always there for us. Check out our other blog post about the benefits of time in Nature.

Engage Socially & Build Community on Campus

Another important aspect for fighting off feelings of homesickness and loneliness in college is to get involved in campus life. Orient yourself to your new campus and get a good understanding of where the university services are located. It is important that you know where to go if you feel like you need help on campus. Along with this, check out the clubs and social gatherings happening all around you. Have you ever had an interest in learning to rock climb or throwing pottery or learning to basket weave? There’s probably a campus club for that. Do you identify as a POC, LGBTQIA+ or part of a marginalized community? There are safe spaces for belonging on campus. Connecting with like-minded individuals will help you to feel less lonely on campus. If you’re feeling shy, try introducing yourself to the person next to you in class or attending a club event as a spectator. If you’re feeling debilitating social anxiety, it might be time to talk with a professional.

Seek Professional Support

Talking to a professional therapist can be crucial if homesickness and loneliness in college is keeping you from reaching your full potential. While some of these difficult feelings are completely normal during such a big transition, if they feel debilitating or like they may be hindering you, it might be time to get some professional support. I have worked with many students and understand the intricacies of how loneliness, homesickness, social anxiety, and feelings of depression can show up in college. Schedule a session with me today and we can work together to find a deeper path to healing.

Along with the above tips, it is helpful to remember: you are not alone. Hopefully, reaching out for support from family, friends, and professionals can help you to remember this when your homesickness and loneliness in college begin to feel like a burden.

We hope you enjoyed this blog post. Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Cacioppo, John T., et al. (2008). Loneliness: Human Nature and the Need for Social Connection. Tantor Media.

Passmore, H.-A., & Howell, A. J. (2014). Eco-existential positive psychology: Experiences in nature, existential anxieties, and well-being. The Humanistic Psychologist, 42(4), 370–388.

Thurber, Christopher A., and Edward A. Walton. (2012). “Homesickness and adjustment in university students.” Journal of American College Health 60(5) 415–419. https://doi.org/10.1080/07448481.2012.673520.

Dr. Hannah Roberts · August 12, 2024 ·

Summer Self-Care Series:

Nutrition and Mental Health

by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

“One cannot think well, love well, sleep well,

if one has not dined well.”

~Virginia Woolf

Hi Thrivers! Welcome to the fourth part of the summer self-care series! Over the past few weeks, we’ve discussed how prioritizing self-care practices, such as quality sleep, can enhance both your physical and mental health. This week, we’ll focus on how nutrition and mindful eating habits can be a fundamental part of promoting your physical and mental well-being.

Choosing Foods That Support Your Mood

Did you know that certain foods can be essential not only for keeping your brain healthy but also for preventing and managing disease (Ohlhorst, 2013)? The foods you choose can provide the body with essential nutrients, such as vitamins, minerals, and proteins, which support the body’s various physiological functions. Foods rich in nutrients can enhance cognitive function, improve mood, and increase energy levels, making them crucial for your overall health. Nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can also protect the body from stress and inflammation, benefiting both your heart and brain health.

On the other hand, an inflammatory diet pattern–one high in processed foods, red meats, and soft drinks–has been linked to neuroinflammation and may increase the risk of developing both physical and mental health conditions (Lachance, 2015). By reducing inflammatory foods and incorporating more nutritious options into your routine, you can help manage and prevent future lifestyle-related health conditions. Intentionally choosing supportive foods can contribute to long-term health benefits, while also promoting your overall well-being.

4 Different Approaches

The relationship between nutrition and overall health has been a growing area of research, sparking interest in the importance of obtaining adequate nutrition. From the Mediterranean diet to mindful eating, researchers have highlighted several approaches to optimizing our food intake and promoting wellness. Let’s delve deeper into a few of these approaches!

The Mediterranean Diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea and emphasizes plant-based foods and healthy fats. In general, the Mediterranean diet consists of eating fruits, vegetables, lentils, nuts, whole grains, extra virgin olive oil, and fish. This dietary pattern encourages healthy unsaturated fats, especially omega-3 fatty acids, and favors foods high in fiber and antioxidants. Ultimately, the Mediterranean diet offers a range of benefits, including supporting healthy blood sugar levels, lowering the risk of cardiovascular disease, and slowing the decline of brain function with age (Cleveland Clinic, 2024).
The Blue Zones (BZ) are regions around the world where populations are known to live significantly longer than average. Some of these regions include Okinawa in Japan, the island of Ikaria in Greece, and Nicoya in Costa Rica (Pes, 2022). Researchers have identified common lifestyle factors among these populations, including their diet. Like the Mediterranean Diet, the Blue Zone Diet focuses on whole, unprocessed foods that are primarily plant-based and incorporate moderate amounts of lean protein and healthy fats. The Blue Zone diet promotes a balanced approach to eating which helps to support overall health and longevity.
Personalized Nutrition (PN) involves tailoring dietary recommendations and advice to individual characteristics, such as genetics, metabolism, health status, and personal preferences. Based on an individual’s unique needs and goals, personalized nutrition incorporates scientific evidence to customize nutritional plans that optimize health outcomes and promote behavior changes (Adams, 2020). Personalized nutrition highlights the need for better adherence to dietary and lifestyle goals.
Mindful Eating involves making conscious food decisions, developing an awareness of physical vs. psychological hunger and fullness cues, and making healthy food choices in response to those cues (Warren, 2017). Mindful eating encourages a conscious approach to eating habits, promoting a sustainable, health-conscious diet. By tuning into physical hunger and fullness cues, individuals can better manage their food intake, enhancing overall nutrition and well-being.

You can incorporate any of these approaches into your daily routine in order to experience benefits in both your mental and physical well-being. When choosing foods to support your mood, make sure you listen to your body and find the right approach for you. This might involve experimenting with different strategies to discover what works best with your lifestyle, preferences, and health goals.

Nutritious Summer Options: The Perfect Time

With an abundance of fresh fruits and vegetables available from farmers’ markets, gardens, and local produce stands, summer is an ideal season to incorporate nutrient-rich foods into your diet. From berries and peaches to cucumbers and tomatoes, these seasonal foods are refreshing and hydrating, making them the perfect choice for hot days. With my favorite fruits in season, I’ve been able to make more mindful and healthy choices when I need a treat.

By making these mindful choices about your nutrition, such as opting for fresh produce and reducing processed foods, you can choose foods that support your mood and create sustainable eating habits for the future. Investing in your nutrition can support a balanced and fulfilling lifestyle while enhancing both your physical and mental well-being!

Have more questions about self-care or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Adams, S. H., Anthony, J. C., Carvajal, R., Chae, L., Khoo, C. S. H., Latulippe, M. E., Matusheski, N. V., McClung, H. L., Rozga, M., Schmid, C. H., Wopereis, S., & Yan, W. (2020). Perspective: Guiding Principles for the Implementation of Personalized Nutrition Approaches That Benefit Health and Function. Advances in nutrition (Bethesda, Md.), 11(1), 25–34. https://doi.org/10.1093/advances/nmz086

Cleveland Clinic. (2024). What is the Mediterranean diet? https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet

Lachance, L., & Ramsey, D. (2015). Food, mood, and brain health: implications for the modern clinician. Missouri Medicine, 112(2), 111–115.

Ohlhorst, S. D., Russell, R., Bier, D., Klurfeld, D. M., Li, Z., Mein, J. R., Milner, J., Ross, A. C., Stover, P., & Konopka, E. (2013). Nutrition research to affect food and a healthy life span. The Journal of Nutrition, 143(8), 1349–1354. https://doi.org/10.3945/jn.113.180638

Pes, G. M., Dore, M. P., Tsofliou, F., & Poulain, M. (2022). Diet and Longevity in the Blue Zones: A set-and-forget issue?. Maturitas, 164, 31–37. https://doi.org/10.1016/j.maturitas.2022.06.004

Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition Research Reviews, 30(2), 272–283. doi:10.1017/S0954422417000154

Dr. Hannah Roberts · August 8, 2024 ·

The First Year of College:

Procrastination and Academics

By: Ella-Mei Matias, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

“Procrastination makes easy things hard

and hard things harder.”

-Mason Cooley

As we near end of summer, many incoming freshmen are preparing for the huge life change of entering college. Among many other things, this often includes orientation events, moving away from home, entering a new environment, and facing new challenges. Understandably, this time can be stressful and may come with anxiety. One common worry that incoming freshmen have is about adapting to a new academic environment. Colleges and universities are typically perceived to be more rigorous than previous high school experiences. Fortunately, there are some key habits and mindsets you can build that can help ease this transition and help you adapt to college academics with ease.

Procrastination

One behavior to be aware of is procrastination. Many of us tend to procrastinate – a study found that 96.1% of undergraduate students have moderate to severe levels of academic procrastination (Ghasempour, 2024). It happens to the best of us, and often times, it’s happening subconsciously. Procrastination can seem difficult to combat, but understanding why we procrastinate can help us to act more mindfully. In fact, anxiety and stress are significant predictors of academic procrastination (Rezaei-Gazki, 2024). Add in the stress of this time of big life transitions, and incoming college students are often prone to procrastination (Prenderghast, 2023). Changing life circumstances, alongside these new academic standards and expectations leaves many students finding themselves underprepared or struggling to keep up with their assignments — which can further perpetuate feelings of stress.

When stressed, many of us might want to avoid the very thing that causes us stress (Lieberman, 2019). In fact, procrastination often stems from our negative emotions about doing a task and results when we engage in other activities to relieve the stress we have about completing the task (Rezaei-Gazki, 2024). Essentially, the act of procrastination is us prioritizing our short-term happiness over long-term results (Lieberman, 2019). Procrastination can lead to a variety of consequences, such as being negatively correlated with assignment grades, quiz scores, final course grades, and overall GPA (Rezaei-Gazki, 2024).

Interestingly, although many of us only view procrastination as hurting our academic performance, it has been found that habitual procrastination can also lead to emotional and mental consequences. In fact, one study found that procrastination can lead to negative emotional and cognitive repercussions, such as decreased self-confidence, decreased self-esteem, and raised anxiety levels (Ghasempour, 2024). Furthermore, as procrastination affects our performance on tasks, it can lead to an altered perception of our ability to complete a task (Shah, 2024).

As with many challenges in life, being prepared is a great way to approach your new academic environment. Here are some ways you can avoid procrastination and prepare for success in your newfound college-level academics:

Mindfulness & Mindset

Because procrastination is exacerbated by negative emotion regulation, there are some ways we can mindfully decrease this habit. One key way to decrease our procrastination is by altering the way we emotionally relate to the tasks we’re faced with. By reframing the way that we perceive a task and our emotions surrounding that task, we can feel more positive and hopeful, and talk back to our originally negative thoughts about completing a task that cause us to procrastinate (Lieberman, 2019). Instead of regarding a task as daunting and something we would rather avoid, we can focus on the positives of the task and find an intrinsic motivation to accomplish. For example, “finishing this paper will help me be better at my future job” or “I will feel good about myself if I finish this paper on time” or ” I want to do well in this class, so I will finish this paper”. By creating more positive emotions about the things we need to do, we can avoid the negative thoughts relating to that task, and therefore, reduce our procrastination.

Furthermore, because procrastination stems from prioritizing our short-term fulfillment over long-term benefit, it helps to focus on our priorities. For example, when faced with an un-fun task, think about how good it will feel to finish the task, instead of focusing on how long it will take or how hard it will be (Codina, 2024). It also helps to think about the relationship between our future aspirations and outcomes and how they relate to our well-being or life goals (Codina, 2024). In other words, by reframing our mindset to associate our current mood and goals with the things we want in the future, we can bridge the gap between long-term and short-term results, decreasing our procrastination behavior.

There are personal mindset factors that can make us more vulnerable to procrastination. Interestingly, research shows that self-esteem and procrastination have a bi-directional relationship. As mentioned earlier, procrastinating can lead to a lowered self-esteem, but self-esteem also determines if we procrastinate. Specifically, having a low-self esteem can lead to an increased fear of failure – which can increase chances of procrastinating (Ghasempour, 2024). Having a strong feeling of competence, autonomy, and self-regulation helps to create a higher quality of motivation, and helps to limit and reduce the emotions that lead to procrastination (Codina, 2024). By taking time to be mindful and kind to ourselves with our self-talk, we can nurture our self-concept and increase our belief that we can complete the task, which improves our motivation.

Reframing our thoughts might seem easier said than done, but with practice, mindful reflection, and identifying internal motivators, you can reduce procrastination.

Organization

Procrastination can make it more difficult to stay on top of your academic demands, but these problems can be worsened without organization. During a time where you are juggling many unique classes, each with their own assignments and projects, organization is key to academic success. Everyone has a different method of organization that works for them. For example, some like to plan out their weeks, schedules, and assignments through an app, or by using a physical planner, or by keeping a to-do list. You can also ensure organization by setting weekly — or daily — goals for yourself, and managing your time. In order to be organized, you must know what to expect in your classes.

One key part of knowing what to expect in your classes is knowing when assignments are due, and planning accordingly. Personally, I was nervous about keeping track of all my different assignments for my various classes, so at the beginning of each class, I made it a point to look at the syllabus or go to office hours to ask my professor what the assignment course load would look like. For example, some classes may assign a smaller-weighted weekly assignment, and others may only assign three larger-scale projects for the whole quarter. Knowing what assignments are needed in each class for the term and how much work you are given can help you allot your time accordingly.

It can also be tricky to keep track of all sorts of different assignments for different classes. Many classes will often have a set day of the week when work is expected to be due, which can make it easier to plan your homework schedule. For example, if I knew that class A had two assignments due, one on Monday, and one on Wednesday, I would do those assignments on Sunday and Tuesday, respectively. And if I knew that class B has assignments due on Tuesday and Thursday, I would do that class’ assignments on Monday and Wednesday. This can vary with schedules and classes, but essentially, by learning the pattern of assignments in each class, you can plan your weeks in advance and create study habits based on which assignments you know to work on each day.

Scheduling That Works for You

Knowing what class work you can expect is helpful, but it can be tricky finding time to study amongst all the social activities, life adjustments, and classes during the busy and exciting time of college. Another way to to reliably get work done is by allotting time in your schedule so that you can do homework. By making your schedule fit with your life and setting aside designated homework times, you can seamlessly implement time for academics, no matter how busy you are.

There are a few key things you should keep in mind when considering what your homework schedule should look like. As I mentioned above, it helps to create a schedule based on what assignments are due on which days — but also consider:

Do you work better in the morning or in the evening?
Do you work better in multiple short sessions of work or fewer long sessions?
What locations you find yourself the most productive in?
Do you have any conflicting social plans coming up?

It is also important to look at your existing schedule and see what times you could set aside for homework that would be most compatible. For example, if I have a two hour break between two of my classes, I may decide to schedule that break to do some homework. Similarly, if my classes start later on a specific day, I may do homework on those mornings. The best way to stay on top of your academic load is by finding times to naturally incorporate work-time into your schedule that works best with your existing commitments, without trying to squeeze it in last-minute.

A time of such immense life changes can be daunting, especially when it comes to the changes in academic rigor that you’ll be facing. Ask for help if you find yourself needing it. Don’t let procrastination trip you up during your first semester of university (or anytime in your academic career)! Be gentle with yourself and remember that you are learning and adapting, and in time, you will find the ways that work best for you!

Feel like you need support as a college student or you’re ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Codina, N., Castillo, I., Pestana, J. V., & Valenzuela, R. (2024). Time perspectives and procrastination in university students: exploring the moderating role of basic psychological need satisfaction. BMC Psychology, 12(1), NA. http://dx.doi.org.calpoly.idm.oclc.org/10.1186/s40359-023-01494-8

Ghasempour, S., Babaei, A., Nouri, S., Basirinezhad, M. H., & Abbasi, A. (2024). Relationship between academic procrastination, self-esteem, and moral intelligence among medical sciences students: a cross-sectional study. BMC Psychology, 12(1), NA. http://dx.doi.org.calpoly.idm.oclc.org/10.1186/s40359-024-01731-8

Lieberman, C. (2019, March 25). Why You Procrastinate (It Has Nothing to Do With Self-Control). The New York Times. https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html

Prendergast, C., & Miller, J. (2023, August 30). Moving Away To College? Here’s How To Cope With Anxiety About Leaving Home. Forbes Health. https://www.forbes.com/health/mind/moving-anxiety-college/

Rezaei-Gazki, P., Ilaghi, M., & Masoumian, N. (2024). The triangle of anxiety, perfectionism, and academic procrastination: exploring the correlates in medical and dental students. BMC Medical Education, 24(1), NA. http://dx.doi.org.calpoly.idm.oclc.org/10.1186/s12909-024-05145-3

Shah, H., Ahmed, S., Raza, S. M., Irshad, M., Fahim, H., & Usman, T. (2024). Relationship between academic procrastination and self-efficacy amongst dental undergraduate students at a public university in Karachi, Pakistan. Journal of Pakistan Medical Association, 74(4), 719. https://link-gale-com.calpoly.idm.oclc.org/apps/doc/A788735286/AONE?u=calpolyw_csu&sid=bookmark-AONE&xid=670a6b27

Dr. Hannah Roberts · August 6, 2024 ·

Summer Self-Care Series:

The Benefits of Spending Time in Nature

by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

“In every walk with nature one receives far more than he seeks.”

~John Muir

When deciding which college to attend, it wasn’t the Cal Poly campus or the “Learn by Doing” mantra that sold me, but rather the beautiful city of San Luis Obispo, CA. SLO is full of amazing restaurants, kindhearted people, and of course, it’s beautiful scenery. From the mountains to the ocean, San Luis Obispo offers the perfect setting for outdoor adventures, encouraging us to spend more time in nature.

Why Is Spending Time in Nature Important?

Spending time in nature can promote a restorative environment, allowing our brains to rest and recover from our complex, technologically-driven world (Meredith, 2020). When in nature, the sights, sounds, and smells engage our senses in a soothing way, creating an environment that encourages relaxation and mindfulness. Our minds can wander freely in this setting, providing a much-needed break from the constant stream of information and tasks that fill our daily lives. Additionally, natural environments have been shown to increase the feeling of freedom, promote self-regulation, and positively impact the immune system (Joschko, 2023).

Being in nature can also offer opportunities for physical activities and social interactions, two important factors that can promote our well-being. Exercising in nature can be more enjoyable and motivating than your average gym experience, and encourages individuals to stay active in a fun, fulfilling way. By going on hikes or biking around your neighborhood, you can promote physical fitness and reconnect with nature. Additionally, engaging in activities in nature can provide the perfect setting for social interactions, whether it’s through outdoor sporting activities or having a picnic at your local park. Back home, my best friend and I love going paddleboarding on the American River. For us, this is the perfect way to spend time together in a natural environment.

How Is Spending Time in Nature Beneficial for My Mental Health?

Just as choosing mood-boosting foods and prioritizing sleep can enhance well-being, spending time in nature may also benefit your mental and physical health. For instance, our lives often demand prolonged periods of directed attention, which can cause mental fatigue and increased irritability. Fortunately, the Attention-Restoration Theory (ART) found that “mental fatigue and concentration can be improved by time spent in, or looking at nature” (Kaplan, 1989, 1995; Ohly, 2016). This restorative effect is particularly beneficial for individuals experiencing high levels of stress and anxiety, as natural surroundings have been shown to reduce stress and lower cortisol levels.

For individuals with mental health concerns, nature-based therapies can be a beneficial tool to aid in the treatment process. Nature-based therapies are often conducted outdoors, where the outdoor setup is influential for the therapeutic outcome (Joschko, 2023). From nature walks and gardening to connecting with horses, nature-based therapies have been shown to improve an individual’s sense of purpose and motivation and increase their overall well-being.

Here Are Some Fun Ways to Spend Time in Nature During the Summer:

Go on a hike! Hiking around San Luis Obispo is one of my favorite summertime activities to get my body moving and spend time in nature. Hiking, walking, or even biking, can allow you to discover new trails and reconnect with our beautiful scenery here in SLO!
Take a swim! Whether in the ocean, river, or pool, engaging in water activities can be a relaxing way to spend your day. Over the past two years, spending time at the beach has helped me unwind and decompress from the stress in my life. The sound of the waves and breeze blowing in allows for a calming effect on our bodies and can help to reduce stress.
Start a garden! Gardening has been shown to reconnect individuals with nature and give them a sense of purpose (Joschko, 2023). Starting a garden or simply growing one plant in your backyard may enhance your connection with nature, while also emphasizing change and growth–two essential elements of personal development.
Pitch a tent! Camping can be a great way to disconnect from daily routines and technology, offering you a chance to mentally reset. From gathering firewood to making smores, camping is an immersive experience that may help reduce stress and improve your mood.
Throw a frisbee! Playing frisbee in a park, on the beach, or in any open space can be a fun way to get some exercise and enjoy the outdoors. Grab a friend and practice your throwing skills! You can always switch out a frisbee for a football, a soccer ball, or even a ball launcher for your dog.

As little as 10-20 minutes spent engaging in nature every day may be beneficial for your mental and physical health. Try to find a fun and relaxing way to engage with nature and start incorporating it into your daily self-care routine!

Have more questions about self-care or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Joschko, L., Pálsdóttir, A. M., Grahn, P., & Hinse, M. (2023). Nature-Based Therapy in Individuals with Mental Health Disorders, with a Focus on Mental Well-Being and Connectedness to Nature–A Pilot Study. International journal of environmental research and public health, 20(3), 2167. https://doi.org/10.3390/ijerph20032167

Meredith, G. R., Rakow, D. A., Eldermire, E. R. B., Madsen, C. G., Shelley, S. P., & Sachs, N. A. (2020). Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Frontiers in Psychology, 10, 2942. https://doi.org/10.3389/fpsyg.2019.02942

Ohly, H., White, M. P., Wheeler, B. W., Bethel, A., Ukoumunne, O. C., Nikolaou, V., & Garside,R. (2016). Attention Restoration Theory: A systematic review of the attention restoration potential of exposure to natural environments. Journal of Toxicology and Environmental Health, Part B, 19(7), 305–343. https://doi.org/10.1080/10937404.2016.1196155