My story: How I Learned to Prioritize Mental Health
When I started my Master of Public Health (MPH) program, I threw myself into professional development, eager to prove my worth. I juggled full-time work, full-time school, and numerous extracurriculars, hoping to build the “perfect” public health background. Along the way, I switched jobs three times, pursued multiple internships, attended workshops, sought mentorships, and networked tirelessly. My goal was to transition from pharmacy to public health, but I ultimately found myself back in pharmacy as an oncology pharmacy technician.
In my pursuit of perfection, I overlooked the value of skills I already had—like my work ethic and problem-solving ability. This relentless drive to excel led to severe burnout and neglect of my mental health. Eventually, I had to redefine what success meant, letting go of the “go-getter complex” and prioritizing my well-being.
Briana Yaw’s story illustrates the common pressures MPH students face and the importance of redefining success. Her journey highlights how mental health challenges can arise—and how they can be addressed.
Introduction
Public health students often strive to excel in demanding academic and professional environments. But what happens when ambition comes at the expense of mental health?
This article explores the common mental health challenges faced by MPH students and provides actionable strategies to thrive.
The “go-getter complex” is a mindset characterized by relentless ambition and perfectionism. For public health students, this mentality can lead to stress, burnout, anxiety, and neglect of personal well-being.
Constant pressure to excel can harm both mental health and academic performance. Recognizing these impacts and prioritizing self-care, balance, and seeking support are critical for maintaining mental health during your journey.
This article explores the seven mental health impacts that public health students commonly face and strategies to combat them.
Why Mental Health Matters for Public Health Students
Mental health is critical for MPH students, who are future leaders in promoting community well-being. Neglecting mental health diminishes individual quality of life and hinders the ability to lead, innovate, and create systemic change.
A recent study found that:
- 22% of MPH students reported feeling emotionally drained daily.
- Over 50% considered leaving their program due to burnout.
This mirrors broader health trends, with the CDC reporting a rise in burnout among health workers from 32% in 2018 to 46% in 2022. Without proactive mental health measures, MPH students risk similar trends, jeopardizing their future impact as public health leaders.
By prioritizing wellness, students can build resilience, advocate for mental health interventions, and reduce stigma—laying the groundwork for healthier communities and a sustainable public health workforce.
7 Mental Health Challenges and How to Overcome Them
Public health students often face intense academic and professional pressures, leading to common mental health challenges. Here are seven key impacts and expanded strategies to address them for a healthier, more balanced journey.
Below are seven key mental health impacts faced by MPH students and actionable strategies to help combat them, fostering a healthier and more balanced approach to success.
1. Impaired Academic Performance
Poor academic progress often stems from a lack of focus, ineffective study habits, or failing to seek help when needed. This can lead to frustration, low confidence, and feeling overwhelmed.
To combat Impaired Academic Performance: Stay actively engaged in the classroom by participating in discussions and asking questions, which improves retention and understanding. Develop a structured study schedule and use tools like planners or apps to stay organized. Acknowledge setbacks as part of the learning process rather than as failures. Seek support from instructors or peers when you encounter difficulties, as they can offer fresh perspectives and guidance. Finally, consider joining study groups for collaborative learning and accountability.
2. Procrastination
Procrastination can snowball into missed deadlines, increased stress, and feelings of guilt or inadequacy. It’s often triggered by distractions, perfectionism, or a lack of clear goals.
To combat Procrastination: Identify your biggest distractions, such as phone notifications or social media, and eliminate them while working. Break large tasks into smaller, manageable goals to reduce overwhelm and create a sense of progress. Use productivity techniques like the Pomodoro method to balance focused work with regular breaks. Create a designated workspace that is clean and free of clutter to improve concentration. Celebrating small achievements along the way can also boost motivation.
3. Stress
Chronic stress can lead to fatigue, difficulty concentrating, and emotional exhaustion, making it hard to manage academic and personal responsibilities.
To combat Stress: Incorporate physical activity into your routine—whether it’s yoga, running, or dancing—as it releases endorphins that improve mood and reduce tension. Prioritize sleep by creating a bedtime routine, such as avoiding screens before bed and setting a consistent sleep schedule. Engage in activities that bring joy, like hobbies or creative outlets, to provide mental relief. Additionally, consider mindfulness techniques, such as deep breathing exercises or journaling, to process your emotions and center yourself during stressful times.
4. Burnout
Burnout can result in exhaustion, reduced productivity, and emotional detachment, often leaving students feeling unmotivated and overwhelmed.
To combat Burnout: Start by categorizing and prioritizing your tasks—focus on what truly matters and let go of perfectionism for less critical items. Build a support network by connecting with peers, mentors, or counselors who can offer guidance and encouragement. Schedule regular downtime to engage in restorative activities, such as nature walks, meditation, or simply relaxing with a favorite book or show. If possible, communicate with professors or supervisors about adjusting workloads or deadlines to avoid overcommitting.
5. Anxiety
To combat Anxiety: Practice mindfulness through activities like yoga or meditation to anchor yourself in the present moment. Use gratitude journaling to shift focus from worries to positive aspects of your life. Incorporate deep breathing exercises into your daily routine to calm physical symptoms, such as a racing heart or shallow breathing. Limit caffeine and alcohol, as they can exacerbate anxiety, and instead opt for calming teas like chamomile. If anxiety persists, seeking professional counseling can provide tailored coping strategies.
6. Depression
Depression can cause persistent sadness, lack of motivation, and physical symptoms like poor sleep or appetite, severely impacting daily functioning.
To combat Depression: Build a social support system by spending time with friends, family, or peers who uplift you. Share your struggles with trusted individuals to reduce feelings of isolation and gain perspective. Engage in physical activities like walking or stretching to boost endorphin levels and energy. Professional help is also vital—consider consulting a therapist or counselor to explore treatment options, such as talk therapy or medication.
7. Lower Cognitive Function
Cognitive issues, such as forgetfulness or difficulty concentrating, can interfere with learning and productivity, making tasks feel harder than they are.
To combat Lower Cognitive Function: Adopt a healthy diet rich in brain-boosting foods like leafy greens, nuts, and fatty fish. Avoid overuse of alcohol or other substances that can impair cognition. Stay mentally active by engaging in puzzles, reading, or learning new skills to keep your brain sharp. Hydration is also essential—dehydration can negatively affect cognitive performance. Finally, maintain regular physical activity, as exercise improves blood flow to the brain and supports cognitive function over time.
When to Seek Help
Pursuing a Master of Public Health (MPH) degree can be both rewarding and challenging. The rigorous demands of academic studies, combined with personal and professional responsibilities, often lead to stress, anxiety, and other mental health challenges. Recognizing the signs of mental distress is crucial for maintaining well-being and achieving academic success.
Students should consider seeking help when experiencing prolonged stress, persistent anxiety, difficulty sleeping, struggles with focus, or feelings of being overwhelmed. Reaching out to counselors or mental health professionals is not a sign of weakness—it’s a courageous and proactive step toward well-being. Mental health support provides tools and strategies to better manage stress, navigate life’s challenges, and maintain a healthy balance.
By addressing mental health proactively, students can enhance their academic performance, strengthen resilience, and build the foundation for a successful public health career. Recognizing the need for support is an investment in personal growth and long-term success.
Conclusion: Mental Health Is the Foundation For Success
Prioritizing mental health isn’t just about personal well-being—it’s about creating a foundation for long-term success in public health. By reflecting on your current mental health, seeking support when needed, and implementing small changes, you can build resilience and thrive both academically and professionally.
Remember, the future of public health starts with healthy, well-supported leaders—and that begins with you.