How Do I Handle the Mental Health Effects of Transitioning to College?

Mental Health Strategies for Students Transitioning to College

The transition from high school to college can be challenging for both the student and the parent. Finances, leaving home, academic pressures, being in a new environment, and transitioning into new social circles can amount to a lot of stress.

This transition requires time management skills, organization, and independence, and for many adolescents, this can be very overwhelming. It can also be difficult for the parents, as they are used to having some control over their children’s decisions, but now, parents have to let go and allow their children to grow into their own.

The transition to college can come with many uncertainties and heavy feelings. Adolescents may experience loneliness, social pressure, and isolation, which can cause challenges for their mental health in college if not properly handled. Fortunately, this time can also bring a lot of excitement and positive firsts. The adolescent has a chance to grow into an independent person, experience new things, meet new friends, and enjoy new environments.

Transitioning from high school to college is a huge step and often is the first stage of adulthood. During this time, it is important to always keep an open mind, adopt good time management skills, keep close communication with your friends and family, and try to navigate the difficult times the best you can; it’s a steep learning curve but with the right coping skills, mindset, and routines, college can be one of the best times of your life.

Preparing for College: What to Expect During the First Semester

After all the college applications, essay writing, test prep, college tours, packing, and unpacking, the first week of college can seem like a whirlwind. You worked so hard to be here, and now this time has come.

The First Week  

For most colleges, the first week on campus is full of new energy that is very palpable. From going on campus tours, learning where your classes are, figuring out your meal plans, meeting new friends, experiencing your first college party, and maybe even learning how to do laundry, the first week of college is full of firsts. Most professors plan for this and spend the first day of classes reviewing the syllabus, going over rules and expectations, and will slowly ease into lectures. Still, by the end of the week, you are quickly in full lecture mode, so you better get ready to study and juggle the coursework.

The first week may come with a lot of questions, anxiety, uncertainty, and excitement. You may be nervous about getting along with your roommate, sharing dorm bathrooms with strangers, eating cafeteria food, and being so far away from home, but once you get into your rhythm, you start to adjust slowly, and things start to ease.

Finding a rhythm is super important so you don’t fall behind academically, as academic stress can pile up quickly and take a toll on your mental health. You are already dealing with many new changes and pressures, so you want to make it as easy for yourself as possible.

The First Month

The first week quickly molds into the first month, and before you know it, you are studying for exams and writing term papers and may be experiencing some homesickness.

Once the excitement and nerves of the first couple of weeks wear off, you may have time to reflect on how you miss home. You may also struggle with fitting in, as making new friends may not come easily for everyone.

Your classes may be more difficult than anticipated, and you may struggle with managing your course load. You may consider dropping a course. Many students don’t realize they are surrounded by some of the brightest young minds in the country when they go off to college, and the first semester gives them their first glimpse of this.

You might feel you don’t fit in and see many of your classmates making friends and going to parties via social media. While these uncertainties can make you question if you’re in the right place, try to reset your thinking and remember that this is a passing period of time in your college experience.

The First Semester

The first semester is an important transition from excitement and nervousness to freedom, stress, and homesickness. It allows you to set realistic expectations, determine who your friends are, and figure out what is and is not working.

Maybe you came into college thinking the academics would be easy and you would pass with flying colors, but then receive your first low grade. Maybe you are struggling to meet friends and still trying to find your footing. Maybe you miss home. Maybe you picked the wrong major. Maybe you are struggling, or maybe you are thriving and have never been happier.

By the end of the first semester, you should be able to figure out what is going wrong and what is going right. It is important to check in with an academic advisor midway through your first semester and at the end of your first semester to determine if you should change your course load or consider changing majors. You may need a lighter course load next semester, or you can take on 1-2 more courses; talking to a professional can help you with this decision.

Another essential resource during the first semester is mental health support through student health services so you can have someone to talk with if you are struggling emotionally and mentally. Maybe you are homesick but live too far away to go home for a weekend, or you are struggling with loneliness. Sharing these feelings with a mental health expert can help you navigate through these feelings in a healthy way so you can grow.

How is Life Different from Home Life to College?

Home life is routine, whereas college is a new environment. At home, you have your friends, your parents, and your own space. If you are sick or dealing with a significant stressor, you have your teachers and family to help. At home, you probably don’t have to worry about going to bed late or waking up early and disturbing your roommate.

At college, you are, for the most part, on your own to seek out help when you need it. Additionally, you have to learn to live with new people with different schedules. Your college life requires a lot of independence and figuring things out for yourself, and although this is very new and exciting, it may not be as straightforward or as comforting as your home life.

Healthy Coping Skills vs Unhealthy Coping Mechanisms

Healthy college coping involves strategies promoting growth, well-being, and long-term happiness. Examples of healthy coping skills include:

• Partaking in regular physical exercise
• Spending time outside
• Practicing healthy boundaries
• Maintaining a healthy diet
• Finding supportive social circles
• Getting adequate sleep
• Meeting regularly with a therapist
• Journaling
• Meditating
• Engaging in creative expression through art, music, cooking, etc.

Unhealthy coping skills may feel good at the moment because they cover up the negative feeling or put a bandage on the problem, but they can do more harm than good in the long term. Examples of unhealthy coping skills include the following:

• Maintaining a sedentary lifestyle
• Engaging in emotional eating, binge eating, using food as a reward or punishment
• Abusing substances
• Isolating yourself
• Ignoring problems or situations
• Denying the existence of academic, social, and mental health issues
• Partaking in any form of self-harm
• Taking too many courses, choosing only challenging courses, studying too much without any breaks
• Not talking to anyone about your problems
• Not expressing your emotions

While the negative effects of these unhealthy coping skills may not present immediately, continuing to practice these behaviors can greatly affect your success in college and, more importantly, your overall mental wellbeing.

Dealing with Homesickness

Homesickness during college is normal, and most college kids experience homesickness on some level during their first year of college, especially in their first semester. When the excitement and butterflies of college start to wear off, you may start to miss the comfort of the house you grew up in, your parents or friends back home, the family pet, or just the familiarity of being back home.

College kids will often tell their parents they miss being home, and for some, visiting home for a weekend can be feasible in terms of distance and finances. But for many, going home for a weekend may not be possible because of the long travel time and the cost this requires.

If you are homesick and cannot make a quick visit home, there are some ways you can manage homesickness:

• Talk to your friends and family from home regularly and tell them how you are feeling.
• Ask them to give you frequent updates and send photos so you still feel connected.
• Have your parents mail you something special from home.
• Ask your family or friends at home to visit you at college.
• Keep something in your college room from home that brings you joy, perhaps a blanket, a stuffed animal, or a photograph.
• Talk to a professional if homesickness is interfering with your daily life, mental health, or schoolwork.

A mental health professional can help you navigate this turbulent time and walk you through how to cope with these feelings in a healthy way.

If you are lucky enough to have short weekend visits at home or when you do get to go home during school breaks, be mindful of how you spend your time at home. Try to get all of your studying done before, so you do not feel stressed about juggling coursework while trying to spend time with family and friends.

Be prepared to answer a million questions about your college life, allow your loved ones to dote over you, enjoy home-cooked meals, go out to your favorite places, spend time with your childhood friends, and try to relax while soaking up important moments at home because soon enough, you will be back to the hustle and bustle of college life.

What Can Parents Do to Help with Mental Health from Afar?

As parents, it can be difficult to watch our kids struggle from so far away, but this is part of them going away to college and becoming independent. If your child mentions that they are struggling with their mental health, there are some things you can try to support them from afar.

• Consistent and open communication: Try to reach out to them regularly and have an “open door policy” where they can tell you everything, and you will be there to listen and not judge. Ask them open-ended questions about their college life and how they are doing and offer to visit if possible.
• Empower your adolescent to seek counseling sooner rather than later: Counseling should be seen as a platform for personal growth, especially when the course load gets more difficult and the stress starts to pile on.
• Normalize mental health conversations: Start conversations regarding mental health with your adolescent by having check-ins and sharing your mental health journey.
• Familiarize yourself with college resources: College resources, such as academic counseling, mental health counseling, and tutoring can be helpful for your adolescent.
• Be mindful of any behavioral changes: Watch for social withdrawal, isolation, changes in mood, anger outbursts, or being defensive as signs your child may be struggling.

Find Professional Mental Health Support as a College Student

As a college student, seeking out resources to help you excel early in your college career is important. Whether it is academic guidance about which courses and majors to choose, tutoring for difficult courses, study groups for exams, or mental health therapists who can help you navigate the mental and emotional challenges of college, having supportive people in your corner is one of the most important parts of successfully navigating college.

Most college campuses offer free or low-cost mental health support in the form of therapy and peer support networks, and you can usually find these helpful resources in the student health center, from resident advisors (RAs) to the student counseling center on the college website. You can look into telehealth options that may be offered to college students for free or at a low cost. Your college most likely offers many resources, many of which go unused because students are unaware of them, do not actively seek them out, or struggle through their problems.

Ultimately, college can be an incredibly challenging and fantastic time in your life, and utilizing the right resources can significantly impact your mental health, how you navigate college, and prepare for a successful future.