Therapy for University Students: Supporting Mental Health and Academic Success

University can be one of the most rewarding and transformative times in life. It is a period of academic growth, self-discovery, and independence. At the same time, this stage often brings challenges that can significantly affect mental health and overall well-being. From managing deadlines and exams to navigating social pressures and adjusting to new environments, many students struggle with stress, anxiety, and feelings of uncertainty.

If you are a student, or a parent of a student at an Ontario University, it is important to know that support is available. Psychotherapy can help students develop the tools they need to succeed academically while maintaining emotional balance.

Why Student Mental Health Matters

Research shows that university students are experiencing higher levels of stress than ever before. According to the Canadian Association of College and University Student Services, more than half of students report overwhelming anxiety, while nearly one in four report being diagnosed or treated for a mental health condition.

Left unaddressed, ongoing stress can lead to burnout, lower academic performance, and even physical health concerns. By prioritizing mental health early, students can build resilience, develop coping strategies, and feel more confident in managing life’s challenges.

Common Challenges for University Students

Students may face a wide range of challenges during their time in university, including:

• Academic pressure: Heavy workloads, exams, and performance expectations can lead to chronic stress and perfectionism.

• Adjustment difficulties: Transitioning away from home, living independently, or adapting to campus life can create loneliness or homesickness.

• Social pressures: Navigating friendships, dating, and social comparison (including online and on social media) may increase anxiety.

• Financial stress: Rising tuition and living costs, along with part-time work demands, can affect focus and energy levels.

• Uncertainty about the future: Making career choices or planning life after graduation can feel overwhelming.

These stressors are common, but without support, they may contribute to mental health concerns such as anxiety, depression, or burnout.

How Therapy Supports University Students

Therapy offers students a confidential, supportive environment where they can process their experiences, explore challenges, and develop practical skills. Depending on individual needs, therapy may focus on:

• Stress and time management: Tools to balance academic workloads and reduce overwhelm.

• Anxiety and mood regulation: Cognitive behavioural therapy and mindfulness strategies to manage racing thoughts, worry, or low mood.

• Identity development and self-confidence: Space to explore personal values, beliefs, and sense of self in this time of development.

• Healthy relationships: Skills for setting boundaries, improving communication, and navigating conflict.

• Resilience building: Strategies for adapting to setbacks and maintaining balance during stressful times.

For many students, therapy is not only about addressing immediate concerns but also about building lifelong coping skills.

When Should Students Consider Therapy?

It is common for students to wonder if what they are feeling is “serious enough” to seek support. Therapy can be helpful at any stage, but it may be especially beneficial if a student:

• Frequently feels overwhelmed by stress or pressure.

• Struggles with motivation, concentration, or sleep.

• Experiences ongoing anxiety or low mood.

• Finds it difficult to manage relationships or social situations.

• Notices changes in appetite, energy, or overall well-being.

• Wants to build resilience and coping tools before challenges escalate.

Reaching out early can help prevent stress from turning into more significant difficulties.

What to Expect in Student Therapy

Starting therapy may feel intimidating, particularly for students accessing support for the first time. Generally, therapy for students involves:

• A confidential and non-judgmental space to discuss concerns openly.

• A collaborative approach, with the therapist and student identifying goals together.

• Practical strategies to manage stress, anxiety, or relationship challenges.

• Tailored support, whether through short-term skills-based work or longer-term exploration of deeper concerns.

Therapy is not a one-size-fits-all process, it is designed to meet the unique needs of each student.

Therapy for Students in Brooklin, Whitby, and the Durham Region

Cedar Tree Therapy is located in Brooklin (Whitby/Durham Region) however provides therapy for university students all over Ontario . Sessions are tailored to the realities of post-secondary life, offering both immediate coping tools and long-term strategies for emotional well-being. Even if you are a student who lives away at school, we are happy to see you virtually for therapy.

Frequently Asked Questions (FAQ) About Student Therapy

1. Do I need a referral to start therapy as a student?

You do not need a referral to begin therapy. Students can reach out directly to book a session.

2. Is therapy only for students experiencing severe mental health concerns?

Not at all. While therapy can support students dealing with significant concerns such as anxiety or depression, it is equally valuable for those managing stress, building resilience, or navigating life transitions.

3. How often should students attend therapy?

The frequency of sessions depends on individual needs. Some students benefit from weekly sessions, while others find bi-weekly or monthly appointments helpful.

4. Will therapy interfere with my academic schedule?

Therapy is designed to work around your schedule. Cedar Tree Therapy offers flexible appointment times and virtual sessions, to accommodate student availability.

5. What types of therapy are most effective for students?

Evidence-based approaches such as Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT) skills, and mindfulness-based techniques are often effective in supporting student concerns. The approach is always tailored to the individual.

6. How can parents support a university student considering therapy?

Parents can encourage open dialogue, provide reassurance that seeking support is a sign of strength, and offer practical help with booking appointments or managing logistics such as looking into insurance coverage.

Taking the Next Step

If you are a university student — or the parent of one — and are seeking support, therapy can provide the tools and guidance needed to manage stress, maintain mental health, and thrive academically..

Therapy For Anxiety

Should I get help for my anxiety?

Anxiety can significantly impact your daily life, affecting relationships, work, and overall well-being. Seeking help for anxiety is beneficial for several reasons. One of the biggest issues with anxiety is the avoidance behaviours that it leads to.

Cycle of Avoidance and Anxiety

The cycle of avoidance and anxiety is a common pattern that many individuals experience. It begins with an initial feeling of anxiety triggered by a particular situation, thought, or event.

As anxiety intensifies, the individual may engage in avoidance behaviours. Avoidance acts as a temporary relief strategy, allowing the person to escape the anxiety-provoking situation. For example, someone might skip social gatherings to avoid feelings of panic or embarrassment. While avoidance can provide immediate respite from anxiety, it ultimately reinforces the original anxiety and leads to long term anxiety growth.

Each time an individual avoids a situation, their belief that the situation is indeed threatening becomes strengthened. This reinforcement creates a feedback loop: anxiety leads to avoidance, which in turn increases anxiety over time. As a result, individuals may find their world shrinking, limiting opportunities for social engagement or personal growth.

Breaking this cycle often requires intentional therapy interventions. Cognitive Behavioural Therapy (CBT) is particularly effective, as it helps individuals confront their fears gradually. By recognizing and challenging irrational thoughts, individuals can reduce their anxiety levels. Additionally, exposure therapy techniques can be employed, where a person is gradually exposed to their fears in a controlled manner, with the support of a therapist.

It's crucial to acknowledge that while the cycle of avoidance and anxiety can feel overwhelming, there are effective therapeutic strategies available to help individuals regain control. By taking proactive steps towards facing their fears, individuals can begin to disrupt the cycle and foster resilience.

Anxiety and avoidance are often best friends. Living with anxiety typically means avoiding many of the things that make us anxious, leading to our world shrinking over time. Going to therapy can help can facilitate a deeper understanding of your anxiety, allowing you to manage symptoms more effectively and enhance your overall quality of life.

Going to therapy for your anxiety can help you develop effective coping strategies. Therapists at Cedar Tree Therapy are experts in arming you with various coping mechanisms, including cognitive behavioural therapy (CBT) strategies and dialectical behavioural therapy (DBT) strategies to name a few. These strategies can assist you in navigating challenging situations, no longer avoid what makes you anxious, and helps to reduce your anxiety levels over time.

Engaging in therapy for your anxiety can help you to get to know yourself on a deeper level. Therapy provides a safe space to explore the specific triggers of your anxiety. This exploration helps you develop personalized strategies to address and mitigate these triggers' impact.

Therapy offers a judgment-free zone where you can express your feelings and experiences openly. This supportive environment fosters a sense of understanding and connection. The relationship you develop with your therapist can be an incredibly corrective and healing experience, and can allow you to learn that it is safe to trust others again. By understanding and managing your anxiety, you can improve your interactions with others, leading to healthier and more fulfilling relationships.

When left untreated, anxiety can escalate into more severe mental health issues. Early intervention is crucial to prevent these potential complications.

Many individuals experience anxiety, yet many people struggle to reach out for help. You don’t have to go it alone. Recognizing that we all experience mental health challenges from time to time can empower you to take proactive steps towards your well-being.

Treatment For Anxiety

Seeking therapy for anxiety is a proactive step towards reclaiming control over your life. Engaging with a therapist can be a transformative experience, providing the tools needed to manage anxiety effectively and lead a fulfilling life. At Cedar Tree Therapy, treatment for anxiety typically involves a combination of therapeutic approaches tailored to the individual's needs. Common methods include:

1. Cognitive Behavioural Therapy (CBT): CBT is considered the gold standard treatment for anxiety at this time. This approach focuses on identifying and changing negative thought patterns and behaviours that contribute to anxiety. CBT operates on the principle that our thoughts, feelings, and behaviours are interconnected, and by altering negative thought patterns, we can decrease anxiety and improve our emotional well-being.

2. Acceptance and Commitment Therapy (ACT): Acceptance and Commitment Therapy (ACT) is a therapeutic approach that is increasingly used for treating anxiety. ACT aims to help individuals build psychological flexibility, which is the ability to remain open to experiences, including negative emotions, while actively pursuing valued actions. This shift from avoidance to acceptance can significantly improve one’s ability to cope with anxiety, enabling clients to lead more fulfilling lives.

3. Dialectical Behavioural Therapy (DBT): Originally designed for the treatment of borderline personality disorder, DBT is effective for anxiety as well. DBT offers mindfulness skills, distress tolerance, emotion regulation and interpersonal effectiveness skills. DBT has been shown to significantly reduce symptoms of anxiety, improve emotional regulation, and enhance overall functioning in clients. By incorporating mindfulness and distress tolerance techniques, individuals can develop resilience against anxiety, allowing them to face challenges with greater confidence.

4. Exposure & Response Prevention Therapy (ERP): A subset of CBT, exposure therapy involves gradual exposure to feared situations or stimuli in a controlled manner. Gradual exposure to anxiety-provoking situations is a critical element of CBT. Clients confront these situations in a controlled manner, allowing them to build tolerance and reduce fear over time. This helps reduce avoidance behaviors and desensitize individuals to their anxiety triggers. This form of therapy is the gold standard in treatment for Obsessive Compulsive Disorder (OCD).

5. Mindfulness and Relaxation Techniques: A wonderful addition to the therapy models above, these include practices such as meditation, deep breathing exercises, and progressive muscle relaxation. They help promote relaxation and reduce the physiological symptoms of anxiety.

6. Medication: In some cases, medication may be prescribed alongside therapy. Common options include antidepressants like selective serotonin reuptake inhibitors (SSRIs) or anti-anxiety medications like benzodiazepines, depending on the severity and duration of anxiety symptoms.

7. Lifestyle Modifications: Encouraging lifestyle choices that support your mental health, such as regular exercise, a balanced diet, adequate sleep, and reducing caffeine and alcohol intake, can significantly impact anxiety management.

Each client’s treatment plan is personalized, taking into account the individual’s specific experiences and preferences, ensuring the most effective approach to manage anxiety. If you think you might benefit from having more control over your anxiety, do not hesitate to reach out to Cedar Tree Therapy and book a free 15 minute consultation.

About the Author

Dana Etherington is an Occupational Therapist, Psychotherapist and the Owner of Cedar Tree Therapy, a group psychotherapy practice located in Brooklin, Ontario. Dana uses cognitive behavioural therapy along with other evidence based treatment modalities to treat anxiety, depression, obsessive compulsive disorder and disorder eating.

The Vicious Cycles of Depression

Depression is a common mental illness that can severely impact a person’s ability to complete the tasks they need and want to do. It is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities that were once enjoyable. It can affect how a person thinks, feels, impacting one’s ability to engage in their usual daily tasks. These devastating symptoms of depression can lead to significant impairment in functioning at work, school, at home and in their relationships.

Depression can vary in its intensity and duration, from a short episode to a chronic illness that requires ongoing management. Depression is caused by a combination of genetic, biological, environmental, and psychological factors. Understanding these complexities is essential for effective treatment, which involves psychotherapy, medication, or a combination of both. Early intervention and support are crucial in helping individuals navigate their experiences with depression and interrupt the negative cycles that depression can cause.

Low motivation is a common symptom of depression that can significantly impact daily functioning and overall quality of life. Individuals may experience extreme low energy and motivation, making even simple tasks feel overwhelming or impossible. This lack of motivation often leads to disengagement from activities that were once enjoyable to the person, contributing to a cycle of isolation and worsening mood. People may struggle to initiate or complete everyday responsibilities, such as tasks at work or school, engaging in basic social interactions, or struggle with completing simple self-care and hygiene tasks, which can make feelings of worthlessness or guilt worse.

One of the most impactful symptoms of depression is that change that occurs in a person’s behaviour. With low mood, comes decreases to one’s activity level. These changes can have profound impacts and change the person who was once active, engaged and upbeat to someone who is isolated, withdrawn and struggles to take care of themselves.

A vicious cycle is created when these feelings of low motivation and fatigue are paired with decreased activity levels. As your activity level decreases, you start to stop doing the things you once loved and enjoyed, leading to fewer opportunities to experience positive emotions. This, in turn, perpetuates the feelings of depression, allowing the depression to persist and be maintained.

Physical symptoms of depression, such as fatigue and disrupted sleep patterns, also play a significant role. Lack of energy can reduce motivation to engage in self-care or seek help, while poor sleep can worsen mood and clear thinking ability. As a result, individuals may find it increasingly difficult to break out of the cycle. Additionally, people with depression may experience difficulty concentrating or making decisions, leading to decreased productivity at work or school. This decline can trigger feelings of inadequacy or failure, reinforcing negative thought patterns and perpetuating the cycle.

Depression often creates vicious cycles of inactivity that make the person’s mood worse and prolong recovery. One aspect of the treatment of depression that is critical is addressing and interrupting this cycle through increasing activity levels. This evidence based treatment for depression is called Behaviour Activation and comes from the Cognitive Behavioural Therapy model. When we engage in activities that are pleasurable, it increases our chances of experiencing positive emotions, allowing for increased motivation, confidence and energy. This is one of the ways to break out of the vicious cycle of depression.

Understanding these vicious cycles is crucial for addressing depression effectively. Therapy interventions for depression, such as cognitive behavioural therapy (CBT), can help individuals identify and challenge negative thoughts, interrupt the vicious cycles of depression, and gradually re-engage in life again.

About the Author

Dana Etherington is an Occupational Therapist, Psychotherapist and the Owner of Cedar Tree Therapy, a group psychotherapy practice located in Brooklin, Ontario. Dana used cognitive behavioural therapy along with other evidence based treatment modalities to treat anxiety, depression, obsessive compulsive disorder and disorder eating.

Unhelpful Thinking Styles

Unhelpful thinking styles are ways that our brain processes information that can contribute to feeling badly about ourselves, and add fuel to our shame and anxiety. These styles of thinking are automatic and often occur without our awareness. They filter our thoughts, beliefs, and experiences, leading to biased interpretations and judgments. Unhelpful thinking styles (otherwise known as cognitive distortions) can manifest in various ways, such as black-and-white thinking, overgeneralization, mental filtering, jumping to conclusions, personalization, and catastrophizing to name a few. We will explore each of these in more detail in this blog post. It is important to recognize and challenge these distortions in order to cultivate healthier thought patterns and promote emotional well-being. By understanding our unhelpful thinking styles and discovering ways to address them, we can gain a clearer understanding of ourselves, our emotions, and the world around us. our shame and anxiety.

Learning to name our unhelpful thinking patterns can be a helpful skill that we learn throughout therapy. Naming our thought patterns that are keeping us down is very helpful , we need to notice and name our problematic thinking styles in order to address them . Now, we all experience some of these unhelpful thinking styles from time to time. However if one or more of these ways of thinking are causing problems in your relationships, at school or work, or keeping your mood down , it’s time to address them with a therapist. 

As you read through, notice which unhelpful thinking styles you find yourself getting stuck in. Make a note of it and bring it up with your therapist next session to be able to dive deeper into this.

Black and White Thinking

Seeing things as all or nothing, with no room in between for possibilities.

For example: if I don’t give 100%, I’ve failed.

Mental filter

Only seeing and paying attention to certain types of evidence, mostly negative.

For example: Only seeing the dirty laundry your partner leaves on the ground and not that they emptied the dishwasher. 

Disqualifying the positive

Not taking into consideration any positives of the situation or saying the positives don’t count. 

For example: Receiving lots of positive feedback on a presentation you did but only remembering one critical comment.

Jumping to conclusions

Making assumptions without evidence that they are true. Assuming things are worse than they actually are.

For example: Meeting a new person and thinking they’re going to think i’m weird.

Catastrophizing

Blowing things out of proportion, seeing small problems as a “catastrophe.” 

For example: If I don’t get an A in the course, my life will be over.

Minimization

Shrinking something to seem less important . 

For example: Receiving a compliment on a shirt and saying, “Oh, it’s just a hand me down.”

Emotional reasoning

Using our emotions as facts. 

For example: I feel anxious so something bad must be about to happen.

Shoulding & musting

Using judgemental words (I should, I must) that make us feel guilty or like a failure. 

For example: I should be married with kids at my age. 

Labelling

Assigning labels to ourselves that put us in a box.

For example: I’m lazy because I don’t get up early. 

Personalization

Believing things are your fault for something that wasn’t. 

For example: My boss is in a bad mood, I must have done something to make them mad.

As you go throughout your day, if you find yourself thinking in a way that’s not helpful, see if your thought might fit into any one of the above categories. Notice what story you are telling yourself that might not be true . Changing your thinking patterns IS possible. It takes practice, persistence and a deep dive into it with your therapist. You  spend a lot of time in your mind, let’s make it a nice place to be. 

About the Author

Dana Etherington is the owner of Cedar Tree Therapy, a psychotherapy practice for young adults that is located in Whitby, Ontario.