Good mental health comes down to multiple factors, and the environment in which we live, study and work plays a crucial role in shaping our mental well-being.
At my institution, almost all the buildings are connected by skywalks. This seems convenient, especially in winter. But from a psychological perspective, this layout blurs the line between work and rest. Students and professors go from classes to their dormitories without stepping outside, staying within a university space. This can prevent them fully disengaging from work.
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Remaining on campus without a change of scenery can harm mental health, as we saw during the Covid-19 lockdown isolation. It can lead to a drop in endorphin levels, which can cause apathy, increased anxiety and lower self-esteem, especially for students who are already feeling under pressure to meet high expectations. To effectively address the mental health epidemic, our counselling service underlines the importance of prevention.
Identifying mental health struggles early on is essential for providing timely support. A student who exhibits sudden changes in behaviour, withdrawal, declining performance, emotional outbursts or a lack of interest in activities they once enjoyed, might be struggling. Some people may also isolate themselves.
To support early intervention, we carry out Orientation Week information sessions to raise awareness about our services. Our contact information is displayed in all restrooms, ensuring visibility, as well as Red Folder, a resource to help students and professors recognise early warning signs of mental health crises and provide appropriate responses. Keep in mind that students often struggle with academic pressures or family expectations and, as educators, we can make a significant impact by simply asking, “How are you doing today?” and paying attention to non-verbal cues such as fatigue or a dishevelled appearance. Demonstrating vulnerability by admitting our own mistakes humanises us in the eyes of students and encourages them to express themselves openly. Acknowledging student frustrations with empathy, like saying, “I understand that this is difficult, and I’m here to help” can foster a supportive environment.
Touch grass
One effective way to foster a healthier mental state is through outdoor walks, which have been shown to significantly improve mental health. Walking in nature or simply stepping out of the campus environment reduces stress by lowering cortisol levels, enhances mood by boosting endorphins and serotonin, and improves cognitive functions such as focus and memory. Recognising the mental health benefits of outdoor engagement for both students and faculty, the university is actively working to provide opportunities for off-campus activities such as sports and cultural events, and nature walks.
These activities offer necessary breaks from academic pressures, help reduce isolation and encourage physical well-being – all vital components of a balanced life. While such off-campus activities are still expanding, they align with the university’s ongoing efforts such as Stress Relief Week, World Mental Health Day and Suicide Prevention Day, among others, to ensure a well-rounded experience that promotes mental well-being both inside and outside the classroom.
Take a break
Understanding your own limits, and how long you can focus on work or study, is important. Some can work for four hours straight, while others need breaks every 30 minutes. There’s no one-size-fits-all solution, you don’t have to follow strict methods like Pomodoro. Instead, focus on being mindful of your own needs. Pay attention to when you start feeling fatigued or distracted, and take a break – whether it’s a short walk, stretching or simply stepping away from your work for a few minutes. A break doesn’t just mean doing nothing; it’s an opportunity to reset your mind and body. A quick walk outdoors, a few minutes of meditation or even just a cup of tea can help restore your energy and improve your mood. Find what works best for you and listen to your body. The key is to ensure breaks are an integral part of your routine, maintaining both mental and physical health while staying productive.
Making mental health a university priority is not just about providing services but about creating an environment where both students and staff can thrive. To do this, integrating proactive mental health strategies, such as identifying early on if someone’s struggling, promoting outdoor activities and fostering empathy in teaching and daily breaks, is essential. To build a truly supportive academic community, the university is continuing to prioritise mental health, ensuring that both students and staff have the tools, resources and opportunities they need to succeed both academically and personally. By integrating mental health initiatives into the university culture, we create a space where individuals feel valued, supported and equipped to handle the challenges they face.
Altyngul Borantay is senior psychologist in the Health and Well-being Department at Nazarbayev University.
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