How to Maintain Your Mental Health When You Start College
Starting college is exciting, but it can also be a bigger adjustment than you expect.
For the first time, you may be managing your own schedule, coursework, meals, sleep, friendships, appointments, and free time without the same structure you had at home. Even students who felt confident in high school can find themselves anxious, homesick, overwhelmed, or lonely.
Here are some tips on what to expect and how to help maintain your mental health during this major transition of your life:
Expect an Adjustment Period
There can be pressure to arrive on campus and immediately love college. It can seem like everyone else has already found their best friends, loves their classes, and knows exactly what they are doing.
First, know that how others act doesn’t mean that you’re doing anything wrong. Missing home or feeling uncertain is normal. Others might be feeling the same way, even if it doesn’t look like it at first.
If college is challenging at first, give yourself some time to adjust. Don’t make a big decision without settling in.
Build Yourself Some Structure
College often gives you much more freedom than you might be used to. That freedom is great, but it can also make your life less consistent.
Create a loose routine around classes, study time, meals, sleep, movement, social plans, and appointments. You don’t have to be strict with yourself, but having a routine is good for your mental health. If you have ADHD or executive functioning difficulties, calendars, reminders, recurring study blocks, and realistic deadlines can be especially helpful.
Watch Out for Perfectionism
Students who were successful in high school sometimes expect themselves to perform at the same level immediately. In reality, though, college may be more demanding.
If a disappointing grade feels like proof that you do not belong, notice that all-or-nothing thought and challenge it. Tell yourself: “I can still succeed if I don’t get an A.” or “I can understand this with some more time.”
College is a great time to learn to tolerate mistakes and uncertainty in your life.
Reaching your goals is hardly ever a black-or-white matter.
Stay Connected To Others
College requires independence, but independence does not mean handling everything alone.
Stay in contact with family, friends from home, or other people who already know you. This can help you feel supported while you start to build new relationships.
Need some help starting those new relationships? Start small. Sit with someone after class, join an organization you care about, or ask a roommate to get lunch with you. You can quickly find friends through small, repeated interactions with others.
If You Already Have a Therapist, Plan Ahead
If you are already in therapy, ask about continuity of care before you move.
Mental health providers generally have to follow the licensing rules of the state where you are physically located during an appointment. However, many therapists are licensed in multiple states or practice under PSYPACT (a legal agreement between states) that allows them to provide telehealth services across state lines.
Transitioning into college is often easier if you can continue with the same therapist. They already know your history and what has or has not helped. Keeping one familiar source of support can provide useful consistency when almost everything else feels new.
What If You Need a New Therapist?
While it’s good to keep your therapist during college, sometimes it’s not possible. If that happens, try to start looking before you move.
Your college counseling center is a good place to begin. Some schools provide ongoing therapy, while others offer short-term support and referrals.
If you look off campus, consider specialty as well as personality fit. If you have OCD, for example, look for someone trained in Exposure and Response Prevention (ERP). You can also ask prospective therapists if they work regularly with college students and what happens if you return home to another state during school breaks.
Prepare For College With The Right Support
College is a major transition. Your routines, relationships, responsibilities, and independence are all changing at once. Don’t ignore your mental health during this transition. Get support early.
I’m Dr. Matthew Siegel, a licensed clinical psychologist who provides therapy for teens, college students, and adults in Philadelphia, throughout Pennsylvania, and in 40+ other states where I am authorized to practice.
If you are preparing for college or finding the transition more difficult than expected, I invite you to schedule a free 15-minute consultation.
