From the Hilbert College Wellness Center
Homesickness while away at college
By Kirsten Falcone, RN
Are you, or a student you know, feeling a little blue lately? It isn’t difficult to imagine that this is a common problem across college campuses right now. The excitement of being away from home, and the novelty of new classes has worn off, and reality has set in. This is hard work! Plus, you miss your family, friends, and even your pets! Everything is a little overwhelming, to say the least. Sometimes it is easy to fall into a brief pit of depression.
Chronic depression has these signs and symptoms: feeling depressed, hopeless, worthless, helpless, irritable, restless, disinterested in activities you formerly enjoyed, difficulty concentrating, difficulty making decisions, disturbed sleep patterns, weight gain or loss, and sometimes thoughts of death or suicide. Homesickness usually exhibits milder symptoms and is accompanied by longing thoughts of people and places left behind, and a feeling of loss, especially loss of real connection.
If these feelings are new to you, perhaps you indeed do have a bit of homesickness. You are not alone! Homesickness is normal! Even seasoned college students have this feeling from time to time. The good news is homesickness can be only temporary, if you make some adjustments. Here are some ideas:
- Sleep. Make sure you are getting the right amount. Seven to nine hours of sleep at the same time every night does wonders for the mood.
- Exercise. Just a brisk half-hour walk three times per week is enough to change your outlook, especially if you take a friend. On Hilbert’s campus, a group currently meets every Tuesday for a walk/run around campus. Contact Professor Don Vincent for more information.
- Fresh air. A dose of fresh air can lift your spirits. Go outside!
- Sunshine. Besides improving our moods, sunshine actually has a reaction with your skin that produces vitamin D. Studies show that vitamin D could lessen the symptoms of depression.
- Vitamin D Supplements. You can also supplement with vitamin D. But, since vitamin D is absorbed by fat and is stored in your body, you may want to consult your doctor before taking large doses. The best bet is to add food rich in vitamin D to your diet. Some foods that have vitamin D are salmon, swordfish, mackerel, tuna, sardines, egg yolk, beef liver, and fortified cereal and milk.
- Proper nutrition. Skip the sugary pop, junk food and fried food, and opt for some fresh veggies and a lean piece of meat. Add vitamin D fortified milk (see above) and some whole grains, and you will feel human again.
- Hydration. Drinking enough H2O is actually energizing. It increases a sense of well-being by helping to maintain almost every chemical reaction in your body. In fact, depression is one of the symptoms of dehydration.
- Socialization. This is what you especially need right now. One idea is to attend religious services. Mass on Hilbert campus is Wednesdays at 12:30 p.m. and on Thursdays at 8:00 a.m. in St. Clare Chapel. There are also numerous churches in the area who will welcome students with open arms. Other ideas are joining a club, attending social events on campus, and becoming a volunteer. Hang out with new friends. Be patient if you don’t connect with everyone you meet on the first try. Just don’t spend too much time alone. Be selective, and choose positive people. (For more ideas, visit the Hilbert College Counseling Center.)
- Talk therapy. Go talk to someone who is trained to help walk you through. Sometimes having an expert there to hold your hand is just what you need. At Hilbert College, that expert is Psychologist Phyllis Dewey, who is located in St. Joseph Hall. Phyllis is eager to help all students with this and any other issues that crop up. Phyllis’s phone number is 926-8930, and her email address is email@example.com.
- Avoiding alcohol. Alcohol is a known depressant. Overdrinking on a regular basis can cause brain damage and change your brain chemistry. Currently, the only alcohol considered healthful is five ounces of red wine per day for women, and 10 ounces per day for men.
- Antidepressants. These should be used only as a last resort after you have made lifestyle changes, and only if you experience chronic depression. There is no “happy” pill. In fact, these drugs take several weeks to take effect. Antidepressant medication has side-effects that are, well, depressing! Their dosage also needs regular fine-tuning. However, some people do show improvement on these drugs, and they are prescribed quite regularly.
- Perspective. Get off-campus once in a while. Plan to go home for the weekend occasionally, if possible. (But, ideally, not every weekend!) Try something new, or go see a movie. Drive to Lake Erie to watch the sunset. Visit downtown Buffalo’s waterfront. Take a trip to a museum, or visit a local park. Do something to take your mind off of your homesickness.
- Keeping organized. Write down all your assigned work, classes, and events in an agenda. The Student Life office, in Franciscan Hall, has free Student Handbooks with an academic calendar contained inside. Writing everything down will increase your sense of control, thus reducing your homesickness.
- Journaling your feelings. Vent your concerns safely in a journal or diary. This will help you become more aware of your feelings, so that you can move forward.
- Calling home. Give yourself permission to call home as much as you need to, right now. A phone call is better than a text or an email (or even snail mail!) because your voice inflections can be heard, and you can hear theirs. One useful suggestion is keeping a picture of your loved ones handy to remind you how much you are loved.
- Focusing on the positive. “Eighty percent of success is showing up.”—Woody Allen. So, just show up. Don’t miss class, even if you don’t feel motivated. Get involved in campus activities, even if you doubt yourself. Invite a new friend to go to lunch with you, even if it feels awkward. Remember, everyone else feels that way, too, even if it doesn’t appear that way. Ask your R.A. for advice. But most of all, give it time. Give yourself a break. Take a deep breath. Things will get better!
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