Starting Strong: Mental Health Tips for Incoming College Students by Sarah Hart, LCPC
Starting college is an exciting milestone, but it can also bring uncertainty, stress and major life changes. New academic expectations, social environments, and increased independence can feel overwhelming at times. Prioritizing your mental health during this transition can help you build confidence, manage challenges, and create a strong foundation for success. Here are some helpful strategies to support your well-being as you begin this chapter.
Validate Your Emotions
Give yourself permission to take time to adjust to college; it is completely normal to feel uncomfortable! It can take weeks and sometimes months to get used to living in a new environment, away from family. You will have a completely different academic schedule that requires different time management as well as exposure to new social settings. The independence of college can be scary, and that’s okay. Allow yourself to acknowledge and accept your emotions without judgment. Recognize your wants and needs and give yourself permission to honor those. For example, if you need space and time alone, make it happen.
Prioritize Sleep & Nutrition
It can be easy to fall out of routine with varying class schedules, but it is important to maintain a solid sleep schedule. Create healthy sleep hygiene by setting a time range to get to sleep and wake each day. Ideally, aim for 7-9 hours of sleep. AVOID those pesky all-nighters studying! In addition to sleeping, ensure your body has the nutrition to fuel your brain daily. Don’t skip meals and snacks. Identify your favorite dining hall and takeout options early on, and don’t forget to keep your dorm stocked with those snack essentials to support your energy throughout the day.
Set Realistic Goals
Utilizing a planner to manage your time and keep track of deadlines can be crucial. If an assignment seems daunting, break it into smaller tasks you can tackle throughout the week. Using the SMART goal system can be very helpful. Don’t forget to take study breaks.
Manage Stress
Regular physical activity, spending time outdoors, mindfulness practices and breathing exercises can help reduce stress and improve overall well-being. Explore campus organizations, clubs, and recreational activities that align with your interests. Engaging in meaningful activities and maintaining social connections can help balance academic demands and further support your mental health. Additionally, setting boundaries and saying no are healthy! If your calendar becomes too packed, take a step back and do less.
Build a Support Network
Building strong connections and relationships can greatly reduce stress and feelings of loneliness. In the early days, it is helpful to attend campus-wide events. Here, you may be introduced to clubs, organizations and other activities such as intramural sports. Introduce yourself to classmates and other people within your housing unit. Stay open to meeting new people and fostering connections.
Avoid the Comparison Game
It is common to compare your college experience to your friends’ experiences, particularly on social media. Keep in mind that social media is curated content and may not show the whole picture, especially how one is faring mentally, emotionally and academically. It is important to remember; everyone adjusts to change at a different pace. If you are experiencing challenges, it does NOT mean you are doing something wrong! Everyone’s experience is different and progress happens at different rates.
Recognize Warning Signs
Don’t wait until you are in a crisis; identify your warning signs. Some common mental health warning signs include:
Isolating/ avoiding socialization
Difficulty concentrating or completing assignments regularly
Missing classes
Significant changes in sleep or appetite
Loss of interest in activities
Thoughts of self-harm or suicidal ideations
Know Your Resources & ASK FOR HELP
Every campus should provide access to additional services such as counseling, health centers, academic support/tutoring, disability services and peer support programs. Locate where these are when you arrive on campus. This will make reaching out when you are struggling much easier! REMEMBER: Asking for help is a strength, not a weakness. Most professors provide office hours where you can have 1:1 time and ask any questions you may have. Lean on your peers and classmates, as they may be experiencing similar struggles. Utilize counseling services offered by your school. If you already attend therapy, keep up with it. Remember, seeking support can be a proactive step toward maintaining your health and success.
As you begin your college journey, remember that adjustment takes time. Your priority during this transition is yourself. Prioritize physical and emotional well-being, build supportive relationships, celebrate your wins and seek professional help when needed. By focusing on caring for yourself, you will create a healthy and rewarding college experience.
Please reach out to Lotus Therapy Group if you or someone you love is struggling. We will tailor a treatment plan specifically designed for you! Contact us at Lotus Therapy Group, 708-552-7330 or email us at lotustherapygroup@gmail.com.
