Depression in College: My Hallmate Maya's Story (and What We Can All Learn)

Ever since my hallmate, Maya, started her freshman year at college, I could tell something was up. At first, I thought she was just tired from all the late-night study sessions. But as the weeks went on, she stayed in her bed a lot, skipped meals, and hardly left our dorm. She told me she felt like she was “sinking in quicksand,” and that’s when I realized she was dealing with something way more serious than stress or a bad mood - she was battling depression.

A Peek into Our Dorm Life

Living near Maya made me see the raw side of mental health struggles. She’d stay awake all night, then sleep through most of the day. When she did get up, she’d often say she didn’t feel “worthy” to hang out with others or join group projects. Watching her beat herself up like that broke my heart. I tried to be there for her with little things: bringing her tea, inviting her to watch silly reality TV, or suggesting short walks around campus. Sometimes she’d smile and come along. Other times, she’d just shake her head and say she was too tired.

Why College Feels So Overwhelming

I always wondered why depression can feel so much heavier in college. I’ve heard counselors say it’s because our schedules are crazy, and there’s a ton of pressure to figure out our futures - like, who even knows what they want to do with their life at 19? We also have social media making everything look perfect, which can make real life seem super disappointing. Maya told me she felt like everyone around her was “crushing it” while she was struggling to get through a single day.

Click to Learn About The Weight of Expectations: Academic Pressure, Future Anxiety, and How to Help Your Teen Thrive

On top of that, many students juggle part-time jobs or internships while also taking challenging classes. There’s barely any time to step back and breathe. Dorm rooms become mini-offices, and we end up doing homework on top of laundry or skipping meals to finish group projects.

That hustle culture can totally mess with our heads.

Therapeutic Techniques that Help

I’m not an expert, but after watching Maya explore different therapy options, I’ve learned a few cool methods. I even tried some of these techniques myself because, let’s be real, college can make us all a little anxious.

1. Cognitive Behavioral Therapy (CBT): Maya started talking to a campus counselor who introduced her to CBT. It basically teaches you to catch the negative thoughts in your head and replace them with more realistic ones. She said it was like “rewiring a bad signal” in her brain.

2. Dialectical Behavior Therapy (DBT): DBT focuses on coping strategies - especially for super intense emotions. Maya learned skills like mindfulness, distress tolerance, and emotion regulation, which helped her stay calm when she felt an emotional storm brewing.

3. Guided Imagery and Meditation: Our gym hosted a weekly relaxation circle. We’d lie on yoga mats, close our eyes, and imagine peaceful places - like a beach at sunrise or a quiet forest trail. It sounded cheesy at first, but just 15 minutes of calm made a huge difference in our stress levels.

New Innovations in Therapy

There are also some techy ways people are getting support:

● Teletherapy & Apps: With busy schedules, sometimes it’s impossible to visit an in-person therapist. Maya used an online counseling service through our university. There are also apps with guided breathing exercises, CBT journaling prompts, or mood trackers - pretty cool for managing mental health on the go.

● Campus Wellness Hubs: Our school just launched something called a “Wellness Studio,” where students can try light therapy for seasonal depression or use VR headsets for guided meditation. Maya said sitting in front of a bright light on cloudy days helped boost her mood.

Mental Health in the Workplace (Yes, Even for Internships!)

We also realized that mental health matters beyond campus. A lot of us are doing internships or part-time jobs. Stress doesn’t magically stop when you’re off campus; it can follow you to your workplace. Maya had a meltdown during her internship because she was scared of messing up.

She started talking openly with her supervisor (which felt huge because it’s scary to be vulnerable), and the supervisor was really understanding - letting her take short mental health breaks during the day. This taught me that workplaces are slowly becoming more aware of the importance of mental well-being.

Stories of Healing and Hope

While depression is tough, I’ve seen hope in Maya’s journey. She says she still feels sad sometimes, but she’s learned to spot the warning signs - like wanting to isolate for days - and reach out for help sooner. Our dorm is far from perfect, but we’re learning to watch out for each other. If we see someone missing from the dining hall for too long, we’ll knock on their door or send a friendly text.

Other students shared how group therapy sessions, supportive professors, or even a campus dog therapy event helped them find moments of relief. Everyone’s story is different, but one thing’s the same: nobody has to go through it alone.

Click to Learn About How to Navigate Anxiety in College

A Final Word: You’re Not Alone

If you’re reading this and feeling like you’re drowning in your own thoughts, please remember that there’s always someone ready to listen. Whether it’s a friend, a professor, a therapist, or even a roommate who brings you random cups of tea - people do care.

College is hard, yes, but it’s also a place where you can discover the right support for your mental health.

If Maya can push through the dark days and find a path to feeling stronger, maybe you can, too. Don’t be afraid to reach out, explore new therapeutic techniques, or just ask for a hug when you need it. Your mental well-being matters, and there are so many resources out there waiting to help you find your way.

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Carlie Malott

Crisis Counselor | Guest Writer of Moody Melon Magazine

I’m a junior at Colorado College studying Psychology and Education. Passionate about mental health, I believe normalizing conversations about struggles fosters belonging and hope—values I strive to integrate into all my work.

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Breaking the Silence: The Hidden Struggles of Asian American Mental Health

Asian American mental health often goes unnoticed due to cultural stigmas that discourage open conversations about emotional struggles. Addressing the unique challenges faced by Asian American communities is crucial in providing accessible and culturally competent mental health care.

When we think about mental health, the image that often comes to mind is one of individuals seeking therapy, reaching out for help, or discussing their emotions openly. But for many Asian Americans, this conversation remains locked behind a wall of silence, stigma, and cultural expectations. The truth is, mental health struggles in the Asian American community are often overlooked or ignored, even though they are just as real and significant as those experienced by anyone else.

The Unseen Struggles: Why Mental Health is Overlooked in Asian American Communities

In many Asian cultures, mental health is a deeply private matter. Mental illness is often seen as a source of shame, something that brings dishonor to the family or community. This cultural stigma can make it incredibly difficult for individuals to speak up about their struggles. According to a 2020 study published in The Journal of Clinical Psychology, Asian Americans are less likely to seek mental health care compared to their non-Asian counterparts, even when they are experiencing severe symptoms.

The idea of "saving face," or preserving one's dignity and reputation, is deeply ingrained in many Asian cultures. Asking for help is often perceived as weakness or failure, and this belief is compounded by the fear of being labeled as "crazy" or "unfit." This can leave individuals in the Asian American community suffering in silence, battling feelings of isolation, guilt, and shame. And, for those who do seek help, navigating a healthcare system that doesn’t always understand their cultural background can make treatment even more challenging.

The Impact of Cultural Expectations

Growing up in a family with high expectations—whether academic, social, or emotional—can place immense pressure on Asian American youth. In many cases, the emphasis is on achievement, perfection, and success. Failure to meet these standards can lead to feelings of inadequacy, fear of disappointing one's family, and, in some cases, the internalization of negative emotions that can manifest as anxiety, depression, or even suicidal thoughts.

In Asian American families, mental health issues are often framed as a personal failure rather than a medical condition that requires attention. Parents may not fully understand mental health struggles and might instead push their children to work harder or “snap out of it,” further reinforcing the stigma around mental illness. In extreme cases, this can lead to a sense of invisibility for those struggling, making them feel that their experiences are not valid or worthy of acknowledgment.

A Lack of Representation in Mental Health Resources

One of the biggest barriers to mental health support for Asian Americans is the lack of culturally competent professionals. According to the American Psychological Association, there is a significant shortage of mental health professionals who are trained to understand and address the unique challenges faced by Asian American clients. This lack of representation can lead to misunderstandings or misdiagnoses, further deterring individuals from seeking help.

Moreover, the traditional "talk therapy" model may not resonate with all Asian Americans, especially those from collectivist cultures. Approaches that emphasize family dynamics, spirituality, or community-based healing might be more effective, but they are often overlooked in mainstream mental health care. For this reason, it's crucial to advocate for more inclusive mental health services that take into account the diverse needs of the Asian American community.

The Power of Breaking the Silence

The first step in changing the mental health narrative for Asian Americans is to break the silence. Conversations about mental health need to happen within families, schools, and communities. It's essential to create safe spaces where individuals can talk openly without fear of judgment or ridicule. Initiatives like #HereForYou and community outreach programs are doing important work in breaking down barriers and raising awareness about mental health issues within Asian American populations.

There are also more Asian American mental health advocates, activists, and organizations than ever before. These efforts are critical in paving the way for a new generation of Asian Americans who feel empowered to take care of their mental health.

What Can We Do Moving Forward?

While there is much work to be done, there are steps we can all take to support the mental health of Asian Americans. First and foremost, it’s important to educate ourselves and others about the unique challenges this community faces. Empathy, understanding, and cultural competence are essential in fostering an environment where individuals feel comfortable seeking help.

Secondly, we must advocate for greater access to mental health services, particularly those that are culturally relevant and tailored to the specific needs of Asian American clients. By supporting organizations that work to increase representation and offer culturally-sensitive care, we can help ensure that no one feels alone in their struggle.

Finally, it's crucial to have open discussions. The more we talk about mental health within Asian American communities, the more we can reduce stigma and normalize seeking help. Every story shared, every conversation started, is a step toward healing.

Final Thoughts:

The time to break the silence is now. It’s time to lift the veil on mental health in the Asian American community and ensure that everyone has access to the support and resources they deserve. Mental health matters—your mental health matters.

What would happen if we all made it our mission to speak openly about mental health and reduce the stigma in our communities?

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Breaking Through the Cloud: How to Find Your Way When Suicidal Thoughts Take Over

When suicidal thoughts take over, finding your way back to hope starts with reaching out for support and using coping strategies. Find your way when suicidal thoughts take over by seeking help, grounding yourself, and taking small steps toward healing.

There are moments in life when it feels like the weight of the world is pressing down on you. The darkness, the heaviness, and the overwhelming sense of hopelessness seem impossible to shake. For some, this emotional cloud manifests as suicidal ideation—a frightening, isolating experience. When you’re trapped in that mental space, it can be hard to see a way out. But there is hope. No matter how dark things seem, there are steps you can take to break through the cloud and begin to heal.

What is Suicidal Ideation?

Suicidal ideation refers to thinking about or planning suicide. It can range from fleeting thoughts of escape to more detailed plans of harm. It’s crucial to remember that experiencing these thoughts does not mean you're weak, flawed, or broken. It means that you're in deep emotional pain and need support. It’s important to take these thoughts seriously and recognize that they don't define who you are.

Suicidal ideation is often triggered by feelings of hopelessness, overwhelming stress, grief, or mental health conditions like depression, anxiety, or PTSD. But the good news is, there are ways to cope and, ultimately, heal. It may not be easy, but with the right support and strategies, you can overcome these moments.

1. Reach Out for Help

When you're struggling with suicidal thoughts, one of the most important things you can do is reach out for support. It might feel hard to do, especially when you’re caught in a cloud of shame or numbness, but it’s crucial to talk to someone.

• Call a crisis hotline. There are trained professionals who can listen without judgment and help guide you through the dark moment.

• Speak to a therapist or counselor. A mental health professional can help you understand the underlying issues contributing to your suicidal thoughts and help you build healthier coping mechanisms.

• Lean on friends or family. Sometimes, sharing your pain with a trusted person can help you feel less alone and more understood.

  
  

The act of speaking up—whether to a therapist, a friend, or a hotline—can be incredibly freeing. It helps externalize your pain and reminds you that you don’t have to carry it alone.

2. Create a Safety Plan

If you’re experiencing suicidal ideation, having a safety plan in place can be a lifeline. A safety plan is a list of strategies and actions that can help you regain control when the cloud of suicidal thoughts becomes overwhelming. Here are a few steps to include in your plan:

• Recognize the warning signs: What are the thoughts, feelings, or situations that trigger these thoughts? Becoming aware of your triggers can help you intervene earlier.

• Reach out to someone: Write down a list of people you trust and can reach out to when you’re feeling unsafe. Knowing who to call can help you avoid isolation.

• Distract yourself: Identify activities or hobbies that help distract your mind when you’re struggling—whether that’s taking a walk, journaling, watching a funny show, or practicing deep breathing.

• Seek professional help: Keep contact information for your therapist, counselor, or psychiatrist readily available.

• Commit to not acting on the thoughts: Remind yourself that these thoughts are temporary, and while painful, they don’t have to define your actions.

  
  

3. Focus on Grounding Techniques

When you’re overwhelmed by dark thoughts, grounding techniques can help you return to the present moment and shift your focus away from the mental chaos. These techniques are designed to help you reconnect to the here and now, allowing you to break free from the thoughts that are pulling you deeper into darkness.

• Deep breathing: Inhale slowly for a count of four, hold for a count of four, and exhale for a count of four. Repeat this several times to calm your nervous system.

• 5-4-3-2-1 technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory exercise can help distract you and bring you into the present.

• Self-soothing: Wrap yourself in a cozy blanket, drink something warm, or listen to calming music. Physical sensations can help ground you when you’re feeling disconnected from yourself.

  
  

4. Challenge Negative Thoughts

Suicidal ideation often comes with a narrative of hopelessness—that there’s no way out and things will never get better. This narrative is powerful, but it’s not always true. When you’re in the midst of the cloud, it can be difficult to see anything else, but challenging those negative thoughts is key to breaking free.

• Practice cognitive restructuring: Write down the negative thought (e.g., “I’m worthless,” or “I can’t do this”), then write a more balanced or hopeful thought (e.g., “I am struggling right now, but I am not defined by my pain” or “This moment is temporary, and I can find help”).

• Remember past moments of strength: Reflect on times in your life when you’ve overcome challenges, even if they were smaller obstacles. Remind yourself that you have the ability to persevere.

  
  

5. Engage in Self-Compassion

Often, when we’re struggling with suicidal ideation, we’re also filled with feelings of shame or self-loathing. The emotional weight can feel even heavier when you don’t feel worthy of love, care, or help. But it’s important to remind yourself that you deserve compassion, especially from yourself.

• Be gentle with yourself: When the thoughts get overwhelming, treat yourself as you would treat a loved one. Offer yourself kind words and acknowledge that what you're going through is incredibly tough.

• Practice self-care: Simple acts of self-care, such as getting enough rest, eating nourishing food, or taking a warm bath, can help remind you that you deserve to take care of yourself.

  
  

6. Focus on Small, Manageable Steps

When you're in the depths of suicidal ideation, it can feel like everything is too overwhelming. Instead of focusing on everything you feel you need to fix or change, try focusing on small, manageable steps. This can help you feel a sense of agency and accomplishment.

• Set tiny goals: Instead of thinking, “I need to fix everything,” focus on a small action that can make you feel a little better. This could be drinking water, walking outside for five minutes, or brushing your teeth.

• Celebrate small wins: Every step you take toward healing, no matter how small, is worth celebrating.

  
  

7. Seek Professional Support Long-Term

While there are things you can do in the moment to help manage suicidal ideation, long-term healing is essential. Speaking to a therapist, counselor, or psychiatrist can help you explore the root causes of these thoughts and develop healthier coping mechanisms.

Therapy, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), can help you understand the patterns of your thoughts and give you the tools to change them. Medication may also be an option for those who struggle with depression or other underlying mental health conditions.

The Path to Healing: One Step at a Time

Experiencing suicidal ideation is terrifying, but it’s important to remember that these thoughts don’t define you. They are part of a difficult moment, and while it may feel like you’re stuck in darkness, you can find your way out.

Remember, healing is a journey, and it starts with small, compassionate steps. Reach out for help, challenge negative thoughts, and be gentle with yourself. You are not alone in this, and there are people who care about you and want to help you through.

If you're struggling with suicidal thoughts, please reach out to a crisis hotline or a mental health professional. You deserve support, and you don’t have to face this alone.

There is hope. And there is a way through the cloud.

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