Managing Mental Health Challenges When Leaving For College

Leaving for college is often a period of transformation in a young adult's life, which can cause stress. Preparing ahead of time may help ease the transition and set the stage for success. You might try different strategies to help protect your mental health and get outside your comfort zone as you enter a new phase of life. Below, we’ll cover tips for learning and improving certain life skills, such as building healthy habits and staying organized, as well as embracing new opportunities on campus to feel at home and build confidence.

Feeling anxious about leaving for college?

A therapist can help you cope

Your college admissions checklist

The first step on the journey to your college move is to apply to schools and then choose one. The college admissions process can seem overwhelming, but having a checklist may make it more manageable. Here’s one example of a checklist you might use to guide you through the admissions process:

• Research schools: Find colleges that match your interests, location preferences, and career goals.
• Visit campuses: Arrange tours to get a feel for the environment.
• Fill out application forms: Fill out necessary paperwork or online forms. Pay careful attention to deadlines.
• Register for any required tests: Sign up for the SAT, ACT, or other required exams. Use test prep materials and attend review sessions before you take them.
• Gather essential documents: Ensure you have your transcripts, letters of recommendation, personal statement or essay, and other required documents.
• Fill out the FAFSA: Complete the Free Application for Federal Student Aid.
• Search for scholarships: Use resources from your high school counselor or others you find online to find scholarships that fit your profile.
• Submit and track applications: Follow each application’s specific submission guidelines.
• Prepare for interviews: Practice common interview questions and answers.
• Respond to offers: Decide which offer to accept, then notify the school of your decision.

Using this checklist may help you manage the process and reduce stress. More detailed checklists can also be found, such as the College Application Checklist from College Board.

Making the most out of your last days of high school

As you approach the end of high school, you may experience different emotions, including stress, sadness, excitement, anxiety, and others. To help yourself make the most of this time while preserving your mental health, the following tips might be useful.

Spend quality time with friends and family

High school will soon be a memory after your move to college, so you may want to focus on spending meaningful time with the people you might not see regularly going forward—like high school friends and your family. You might organize small gatherings, have late-night talks, or go on spontaneous adventures to create lasting memories before parting ways for college.

Reflect on your achievements

Before leaving home for college, take a moment to think about what you've accomplished throughout your high school career. Celebrate your milestones, big or small. Whether it’s getting good grades, participating in extracurricular activities, or overcoming personal challenges, reflecting on these big moments may give you a sense of closure.

Say thank you to teachers

Teachers are key in shaping your high school experience. Visit or write letters to the teachers who have influenced you the most. Expressing gratitude can leave a lasting positive impact and strengthen your connections. Plus, research suggests that consistently practicing gratitude may boost happiness and overall mental wellness.

Plan for your future

If you haven’t already, start thinking about your long-term plans. This doesn’t just mean deciding on a major or a job; it also involves setting goals for personal growth. Think about what you want to achieve and outline steps to get there, which may help reduce anxiety related to the future.

Stay organized

The final weeks of high school can be hectic, but staying organized may help reduce stress. Use planners or digital tools to keep track of important dates, such as exams, project deadlines, and graduation activities.

Cherish high school traditions

You might also consider participating in school traditions or events in the final days of high school—even the types you might have avoided before. Whether it’s the prom or sports day, now is the time to engage fully. These experiences often create cherished high school memories, and participating may give you a sense of comfort and closure—like you engaged in everything high school had to offer you.

How to mentally prepare for a successful college experience

Immersing yourself in college life can be a major transition requiring some mental preparation. You may be able to increase your chances of it going smoothly by researching your future college, stepping out of your comfort zone, and acknowledging your emotions.

Research the college in advance

Spending enough time researching the college you’ll be attending in advance may help ease your transition to campus life. Learn about the amenities, clubs, and organizations there. Familiarize yourself with the new environment and learn about the important facilities like libraries, health centers, and dining options. Check out the college’s academic programs and course offerings, since knowing the curriculum and requirements for your chosen major may help you plan your academic schedule. Gaining this knowledge and familiarity may help calm your nerves about this big change.

Step out of your comfort zone

College is an opportunity to try new things and grow personally. Try stepping out of your comfort zone by joining clubs, participating in events, and meeting new people. You might discover new interests and create a diverse social network. Overcoming initial discomfort can help build confidence, which may be beneficial in various aspects of college life. 

Acknowledge your feelings and emotions

Acknowledging your feelings and emotions can also be important as you adjust to college life. It’s normal to experience a mix of excitement and anxiety when starting this new chapter. Embracing all types of emotions and finding healthy ways to express them—such as through journaling, art, conversations with friends, or talk therapy—may help you manage the stress and joy of college more effectively, especially since research suggests that suppressing emotions can be detrimental to your health.

Prioritize your mental health

Examples include regularly exercising, eating nutritious foods often, and getting sufficient sleep. Practice relaxation techniques, like deep breathing or mindfulness, to manage stress effectively. Building a support network of friends, parents, and professional counselors, can also be helpful. 

Strategies for maintaining mental health during this time

As mentioned, taking care of your mental health is usually important for a smooth transition to college. You may want to try some of the following strategies to look after your emotional wellness.

Prioritize sleep

Getting enough sleep may help you maintain your mental health. College life often comes with irregular schedules, but a consistent sleep routine can help you stay rested and focused. Aim for seven to nine hours of sleep each night.

Stay connected with friends and family

Staying in touch with loved ones may help ease the transition to college. After all, research suggests that strong social connections can improve stress resilience. Regular communication with family members and friends from home can provide emotional support. Schedule calls or video chats to share experiences and updates.

Exercise regularly

Regular physical activity may help boost mental health by improving mood and reducing stress and anxiety. Include activities that you enjoy, like walking, running, dancing, or joining a sports team. Exercise can become a positive outlet to manage the pressures of college life. Even simple tasks like stretching or taking short walks can make a difference.

Practice mindfulness and meditation

Mindfulness and meditation may help you manage stress and maintain mental clarity. To do so, you might set aside a few minutes each day to practice breathing exercises or guided meditations. These practices may help you stay present and reduce anxiety levels. Apps and online resources can provide guidance if you’re new to mindfulness techniques.

Stay organized with college admissions tasks and schoolwork

Staying organized with college-related tasks may help with stress, both during the college admissions process and once you enroll in your new school. Use planners or digital tools to track deadlines and important dates. Break large tasks into smaller ones to make them more manageable. Staying on top of assignments and schedules helps prevent last-minute rushes and anxiety. 

Speak to other students about the college experience

Talking to peers who have already gone through the college transition can provide valuable insights. They can share tips and advice on managing studies, social life, and common challenges. Joining clubs or groups can help you meet other students who can offer support and friendship.

Practice self-care

Self-care involves activities that promote overall well-being, which can help prevent burnout and keep you feeling refreshed. Some examples may include taking enough time to rest and relax, setting boundaries, and eating balanced meals as often as possible. You might also make time for activities that bring joy and reduce stress, whether it’s reading, drawing, playing music, or spending time with friends.

Addressing negative feelings and emotions from reaching outside your comfort zone

Starting college might bring up some negative feelings, particularly as you extend yourself beyond your comfort zone. During this time, it can be helpful to know that it's natural to experience anxiety about leaving home, meeting new friends, and adjusting to a new lifestyle. By acknowledging these feelings, you're taking the first step toward managing them.

Keep taking it one step at a time, one foot in front of the other; adapting to a new life at college doesn't happen overnight. Focus on the next task in front of you, and soon, navigating your new environment may become easier. Keep faith in your ability to grow and learn during this transition period.

Resources for student support

Finding the right mental health resources can sometimes be difficult for college students. Many campuses offer various support services, but knowing where to start can be overwhelming. Consider the following:

• On-campus health centers: Many universities have health centers offering counseling and mental health services. Students may be able to make appointments with licensed professionals there for therapy sessions that may help them address mental health challenges and manage the stressors of college life.
• National mental health organizations: Organizations like the National Alliance on Mental Illness (NAMI), the Mental Health Coalition, and the Child Mind Institute offer resources for college students. These organizations provide information, support groups, and educational materials to help students manage their mental health.
• Student support groups: Many colleges have peer support groups and clubs focused on mental wellness. These allow students to connect with others who are experiencing similar challenges, providing a sense of community and belonging.
• Crisis hotlines: Immediate, 24/7 support is available through various crisis hotlines, such as the National Suicide Prevention Lifeline. 
• Online therapy platforms: Services such as BetterHelp can provide a convenient way to connect with a licensed therapist. These platforms allow students to attend therapy virtually, from the comfort of their dorm room or anywhere else they have an internet connection. It’s often easier to fit sessions into busy schedules without the need for in-person visits.

With these resources, college students may be able to better navigate their mental health journey. They can offer the support students may need to thrive during this phase of their academic career.

Benefits of online therapy for students

Online therapy may come with various benefits, particularly for busy students. For example, the ease of scheduling is one potential advantage. College students often have busy, changing schedules. Online therapy offers flexible appointment times that may allow students to fit sessions in between classes or other commitments.

Online therapy also means you’ll be able to connect with a larger pool of licensed therapists. Sometimes, finding a therapist who is a great fit for you locally can be hard. Online platforms, however, have connections with thousands of therapists all over the country, so you’re more likely to find someone with whom you feel comfortable.

Finally, studies also indicate that online therapy can be effective in helping students with their mental health. For example, in one paper, researchers reviewed 15 studies involving 1,619 university students to see if online therapy (iCBT) can help with anxiety. Their findings suggest that students who used iCBT experienced a significant reduction in anxiety symptoms, showing almost 50% improvement compared to those who did not use the therapy. These results may be promising for college students living with this common mental health challenge or other concerns.