Maintaining Mental Health in College: Physics & Astronomy Majors

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Maintaining Mental Health in College: Physics & Astronomy Majors

By: Julia Busemeyer

In my experience as a physics/astronomy student in college, there’s this stigma that if we aren’t spending all of our time studying or basically ruining our mental health to succeed, we aren’t taking our work seriously enough. This could not be more false. You can successfully complete a physics or astronomy degree while maintaining your mental health and taking care of yourself! In fact, that should be the goal. 

I am about to start my junior year at SUNY Oneonta, and while the past two years have been filled with so much joy, I’ve also experienced a lot of major-related stress and anxiety that have poorly impacted my mental health. Much of this has been caused by imposter syndrome, comparison, and the idea that physics and astronomy students have to be on the verge of insanity to do well. This guide is a collection of tips, tricks, and other things I’ve learned that have helped me maintain my mental health as an astronomy student.

Before we begin, I want to make a few things clear! This guide is not “one-size-fits-all,” nor is it meant to completely fix anyones mental health. Please do not go into this thinking it will cure all stress and anxiety, and if these tips don’t work for you please don’t think there’s something wrong with you. Just because these work for me doesn’t mean they will for you and that’s okay! Different things work for different people. I’d also like to share, for the sake of vulnerability, that although these tips help me, I still struggle with anxiety and other mental health issues. I am not perfect, and recovery/healing is a journey. We all have good days and bad days-- the important thing is to remember is that perfection is not the goal here, progress is! Finally, I’d like to disclose that I am not a professional and this guide is not to be taken as medical advice. If you have serious concerns about your mental wellbeing, please reach out to a therapist, psychiatrist, or your primary care physician! Without further adieu, here are some tips, tricks, and reminders that I’ve found effective in maintaining a certain level of inner peace.

Tips:

1. Avoid asking about other people’s grades.

Okay, this can be difficult, I admit. We’re naturally curious and when we get exam grades or labs back, it’s nearly impossible to not wonder about how other people did! But here’s a secret: others’ success does not diminish yours and others’ failure does not make you any better! In one of my physics classes last year, I had very a difficult exam. I studied hard and did everything I could to prepare, but I still struggled on exam day. To my surprise, I scored a 92% and was ecstatic about it! Until, that is, I found out someone else in my class got a 99%. All of a sudden my joy was embarrassment and shame. I felt I should have done better and maybe if I studied more I would’ve gotten a 99% too. It took a lot of effort to remind myself that a 92% was still an excellent grade, I studied as much as I could, and just because I didn’t have the highest score didn’t mean I wasn’t still smart and capable. If I hadn’t asked about my friends’ scores, I would have had an amazing day filled with pride and self confidence. 

2. Connect with other physics/astronomy students.

While all friends and family can be a great support system, sometimes you need to know that others have been where you are and have gotten through it. In many cases the only people your age who will truly understand the trials and tribulations of physics and astronomy are fellow physics and astronomy students! They’ve had the same professors and classes you have now and they understand the pressure. You don’t have to have a deep, emotional conversation with the upperclassmen, but sometimes being able to say “Dr. So-and-so’s class is killing me,” and hearing “yeah, that class was really difficult but I got through it and you will too,” can mean the world. If you’re unsure how to connect with other students, try joining a physics/astronomy based club or saying hi to a fellow major in one of your classes!

Tricks:

1. Treat self-care like any other chore or assignment.

At the beginning of each semester, take some time to sit down, look at your schedule and classes, and carve out time throughout the week for non-academic hobbies. This is much easier said than done, but having a hobby and being able to dedicate some time to it has been shown to increase happiness and improve overall health, according to Harvard Medical School. Personally, I enjoy baking, embroidery, and playing music, but you can find a list of other suggestions here. So, maybe you decide that Tuesdays from 4:00-6:00, Thursdays from 2:00-5:00, and Saturdays from 11:00-2:00 will be your personal times throughout the week to just have fun. Treat these times like you would class and don’t skip them! I found this very difficult at first; I always felt guilty, like I should have been studying instead. It’s okay to feel that way and be uncomfortable with taking breaks at first. The more you do it, the less guilty you’ll feel about it! 

I’d like to note here that just because you have these designated times doesn’t mean that every other hour of every other day should be dedicated to school and work. Take as many breaks as you need to stay well rested. This is a way to make sure you get a minimum amount of rest per week, not a way to limit the amount of rest you get! Having frequent breaks throughout the week will also help you stay motivated when it’s time for class or studying, so you’ll be killing two birds with one stone!

2. Maintain routines.

Having some consistency in my schedule outside of classes has been a life-saver. According to Northwest Medicine, establishing routines can reduce stress, improve sleep quality, and more. You don’t have to plan every second of every day, although if that works for you, go for it! I have two routines I try to stick to during the semester. In my morning routine I do skin-care, makeup, get dressed, and write a to-do list for the day. My meal routine changes every semester-- this past spring I would go to the dining hall directly after my physics class and spend half an hour eating and watching Grey’s Anatomy. It was a simple pleasure I looked forward to everyday! Just these two small routines help me greatly throughout the year. It gives each day a certain level of consistency that makes it easier for me to then attack things like studying and homework.

Other reminders:

1. Grades aren’t everything. You will fail an exam or two, you will struggle with some concepts, and you will forget about a homework assignment. It will not be the end of the world when these things happen!

2. You belong in astronomy. It’s so easy to think you don’t have what it takes, but you do! You don’t have to be born a genius or instantly understand every concept. It’s a difficult subject and will take some work, but that doesn’t mean you’re not meant for it.

3. Quantity ≠ Quality. There have been times I’ve stressed myself out beyond compare trying to study as much as possible before an exam. Not only was it extremely damaging to my mental health, but at a certain point I wasn’t making any progress or learning anything. Don’t be concerned with how many hours you’re studying. It doesn’t matter! What matters is if you’re retaining information and improving your skills!

These tips, tricks, and reminders have helped me in my time at college, and I hope they help you too. Studying physics and astronomy can be extremely difficult-- the most important thing is that you find your balance. Study hard, but don’t sacrifice your mental well-being! If you’re looking for more general reminders to help you get through your physics or astronomy degree, these are the most important things to remember:

1. You are not alone.

2. Your worth is not defined by your grades/academic performance.

3. Don’t be afraid to ask for help.

4. YOU MATTER. 

   
   

Mental health can be difficult to manage, especially while completing a physics or astronomy degree. Remember that you always have a family at NOVA, and we are here to support you throughout your entire journey. You are a star-- find your balance and keep shining.

If you are ever in crisis, call or text 988 (USA national suicide lifeline).

A complete list of international suicide hotlines can be found here.

♡