How to Cope with University or College Stress: Therapy Tips for Ottawa Students
Whether you’re starting or continuing education at Ottawa’s Algonquin College, Carleton University, or University of Ottawa, this new school year can feel overwhelming. It has become more and more common for students in Ottawa to be experiencing mental health challenges while they’re completing their studies. A 2019 report showed that Canadian undergraduates reported depression and anxiety diagnoses as well as increased stress levels (ACHA, 2019). This is why many students in Ottawa may turn to therapy.
I. Common Mental Health Challenges for Ottawa Students
Many, especially those who are in their first year of studies, may be dealing with loneliness and homesickness while away for school. Factors contributing to loneliness include having less social contacts than expected or a lack of intimacy in relationships (Ellard et al., 2023). If neglected, loneliness may contribute to the development of mental health disorders. If you left home to study in Ottawa, you might find yourself missing home and the people or places that brought you comfort there. You may also notice yourself withdrawing, feeling symptoms of depression or anxiety, and/or having a hard time focusing on new topics (Thurber & Walton, 2012). Building new friendships and becoming responsible for following new schedules and succeeding academically or with extracurricular activities, can be very overwhelming for many students.
You may also be feeling additional academic pressure and stress associated with completing assignments, labs, midterms, and exams. For some, this is compounded by procrastination, which leads one to delay completion of important tasks for two main reasons: fear of failure (anxiety, perfectionism, decreased self-confidence) or task aversiveness (Afzal & Jami, 2018).
Burnout refers to a hostile feeling or avoidance between an individual and their work or, in this case, studies (Cazan, 2015). Academic burnout may be defined as physical and emotional exhaustion and it may lead to absence from classes, decreased motivation for course work completion, and may negatively impact academic achievement (Cazan, 2015).
Finally, anxiety and depression are also mental health challenges which may be prevalent for Ottawa students. Depression is most common for university students and it consists of a lack of positive affect, often resulting in sleep disturbance, poor concentration, and lack of interest in activities that once brought joy or everyday experiences (Ibrahim et al., 2013). Anxiety disorders characteristics include: the presence of anxiety, hyperarousal, and fear; they may also be accompanied by difficulties concentrating, trouble sleeping, or restlessness (Ahmed et al., 2023).
The good news is that therapy and counselling can help with academic stress, loneliness and homesickness, procrastination, burnout, anxiety and depression.
II. Affordable Therapy Options in Ottawa
For the most part, many colleges and universities offer their students on-campus counselling services:
- Algonquin College’s counselling services: https://www.algonquincollege.com/counselling/
- Carleton University Health and Counselling Services: https://wellness.carleton.ca/counselling/
- University of Ottawa Psychotherapy and Mental Health Services: https://www.uottawa.ca/campus-life/health-wellness/counselling-therapy
Most programs are for short-term counselling or psychotherapy. You may also consult with a registered psychotherapist, social worker, or psychologist if you’re interested in something beyond short-term counselling. Many insurance companies cover all or a portion of costs associated with external therapists; it may be helpful to check your coverage or ask your parents if you are included in their coverage, if applicable.
Another option is what we call sliding scale therapy. Many therapists, including myself, offer this. This means I offer lower-rate therapy for individuals in need. If you’re interested, please mention it when you connect with me. The rate we agree upon will be based on your income, financial situation, and intended frequency of visits.
Additionally, many Masters students who are currently completing their studies might be able to offer free or very reduced-rates for psychotherapy services. Many group practices may supervise students who offer this so look out for that on their websites!
There are also resources in the community which may help:
- The Walk-In Counselling Clinic: available in various areas of Ottawa: https://walkincounselling.com/
- AccessMHA: helps you access services for mental health, substance use, health, and addictions - https://www.accessmha.ca/
III. Why Choose Therapy as a Student?
As mentioned above, therapy can be very valuable for students navigating challenges like anxiety, depression, stress, life transitions, loneliness, homesickness, burnout, and procrastination. It can help to provide you with coping skills, information on stress management, tips for procrastination, and exploration of self-esteem or confidence. Talking to a Registered Psychotherapist (Qualifying) in Ottawa could help you get your worries and stressors off your mind and heard by a professional who can help you understand why it’s happening and provide tools, if applicable. As therapists, we provide safe, non-judgemental spaces where you can share whatever is on your mind. We can help you process thoughts or feelings and work towards therapeutic goals.
Talking to someone can not only help you become more resilient in the face of many challenges, but it may also help you academically. Over time, with therapy your main presenting issues (anxiety, stress, depression) which are interfering with your studies may decrease. This means that you may then be able to focus better and find it easier to spend time on your studies.
Finally, therapy is also available virtually (over video or on the phone), making it more accessible to students whose busy schedules may not allow them to attend in person.
IV. How to Get Started
Steps to getting Started with Therapy:
1. Check what your school offers
2. Book a free consultation with a therapist (through school or externally)
3. Decide if the therapist is a good fit for your needs
4. Book an appointment with them (virtually or in-person, per your preference)
It’s important to seek therapy support when you first start noticing that your symptoms are interfering with your daily life or academics. Don’t just wait until exam season comes around. There is plenty of support available to you early on! Find a therapist who can support you in Ottawa today.
In conclusion, it’s quite common for students to struggle with stress, anxiety, depression, or loneliness. Whether you recognize it in your first or last year of studies, support is available to you. You may choose to see the counselling centre on-campus for short-term therapy, or find another therapist in Ottawa who can offer you more sessions at an affordable rate. If you’re a student in Ottawa looking for support and are interested in working with me, book a consultation with me here.
References:
Afzal, S. & Jami, H. (2018). Prevalence of academic procrastination and reasons for academic procrastination in university students. Journal of Behavioural Sciences, 28(1),51-69.
Ahmed, I., Hazell, C.M., Edwards, B., Glazebrook, C., & Bethan Davies, E. (2023). A systematic review of meta-analysis of studies exploring prevalence of non-specific anxiety in undergraduate university students. BMC Psychiatry, 23 (240), 1-34. https://doi.org/10.1186/s12888-023-04645-8
American College Health Association (2019). American college health association-national college health assessment II: Canadian reference group data report. https://www.acha.org/wp-content/uploads/2024/07/NCHA-II_SPRING_2019_CANADIAN_REFERENCE_GROUP_DATA_REPORT.pdf
Cazan, A. (2015). Learning motivation, engagement, and burnout among university students. Procedia – Social and Behavioral Sciences, 187, 413-417. https://doi.org/10.1016/j.sbspro.2015.03.077
Ellard, O.B., Dennison, C., & Tuomainen, H. (2023). Review: Interventions addressing loneliness amongst university students: A systematic review. Child and Adolescent Mental Health, 28(4), 512-523. https://doi.org/10.1111/camh.12614
Ibrahim, A.K., Kelly, S.J., Adams, C.E., Glazebrook, C. (2013). A systematic review of studies of depression prevalence in university students. Journal of Psychiatric Research, 47, 391-400. http://dx.doi.org/10.1016/j.jpsychires.2012.11.015
Thurber, C.A. & Walton, E.A. (2012). Homesickness and adjustment in university students. Journal of American College Health, 60(5), 1-6. https://doi.org/10.1080/07448481.2012.673520
