Guest Contributor
Morgan Blake - Marketing Specialist at Acenda
The transition from high school to college marks a period of great change in a person’s life. From leaving friends and family to starting anew in a sea of unfamiliar faces, this next step can be really difficult. Most advice focuses on the challenge of knowing what to pack, who to room with, and what you need for classes (it’s never as much as you think). However, emotional preparedness is just as important as shopping in the back-to-school section. Check out the tips and tricks below on how mental health strategies that will allow a smoother transition as you head off on your next adventure.
The Emotional Reality of Starting College
Starting college comes with a mixed bag of emotions, excitement, nervousness, and uncertainty among them. The complex feelings associated with college are completely normal and understandable. Rather than push these feelings down and ignore them, first try to identify what exactly is making you feel that way. Some common stressors include:
- academic performance
- distance from home
- independence
- making friends
By determining what is causing your discomfort or stress, you can work to alleviate each stressor individually. And remember that you may not have everything together by the time you start — but neither does anyone else. Preparing yourself emotionally for college also means accepting that you will still be faced with uncertainty and nerves once you begin, and that’s okay.
“I saw it as a fresh start and a chance to grow, even if it looked a little different than I expected,” wrote Morgan Blake, Acenda’s marketing specialist who started college during the COVID-19 pandemic. “I focused on what I could control, meeting new people (even through virtual classes), getting used to the flow of college courses, and setting goals for myself. Looking back, it was a unique beginning, but it made me more adaptable and grateful for all the experiences that came later.”
Mental Health Checklist Before Move-In Day
As you start packing up your things and going over your school to-dos, begin crossing things off your mental health checklist as well. Acenda has put together a checklist for you, which can be accessed through the button to the right. Check out some of the tasks on that list below:
Identify Your Support System: Write up an “emergency list” of five people you can reach out to if you find yourself struggling or in need of advice. This could be your parent, a hometown friend, an old teacher, anyone who brings you comfort and will be happy to help when you’re struggling.
Know Your Resources: Research the mental health resources available on your college’s campus. Find out where their counseling services are and if there are any mental health hotlines available to students. If you can’t find one associated with your university, you can always reach out to MentalHealthHotline.org or the Substance Abuse and Mental Health Services Administration.
Establish Basic Self-Care Routines: By setting up a self-care routine for yourself ahead of college, you’ll have practices in place to help you maintain your mental wellness when it’s being tested by classes, relationships, and other sources of stress. Implementing good sleep, regular meals, and everyday movement into your day-to-day can help greatly once you’re thrown into college life.
Need more suggestions for your mental college prep? Look through Acenda’s check list to get yourself ready for move-in day.
Set Realistic Expectations
College, like most things, isn’t like the movies. Modern media creates a highlight reel of college experiences, from parties to acing your courses to finding your best friends. It doesn’t show you all the hours spent studying, the many relationships that don’t pan out, and all the nights spent alone in your dorm room, all of which are just as much a part of the college experience. No one’s college years are perfect, and it’s important to set realistic expectations for yourself, to ensure that you are prepared for whatever comes your way, good or bad.
Firstly, take the time to write up 5 realistic goals for your first semester. For example, you can set a goal to “maintain higher than a 3.5 GPA” or “make two new friends in class.” It will make you feel better to be working towards something, and you’ll end the semester having accomplished experiences that will make your second semester a breeze.
Secondly, don’t feel pressured to have everything figured out. A lot of college is trial and error, finding out what works for you, whether that be in studying or friendships or even your major. If you’re feeling overwhelmed with decisions, take a deep breath, go with your gut, and know that it will all work itself out.
“I changed my major more times than I’d like to admit, and for a while, I felt like I was behind other students,” wrote Blake. “But I kept an open mind, gave myself space to figure things out, and eventually found a path I genuinely love. Now, I look back and wouldn’t change a thing. Those twists and turns helped shape my college experience. Give yourself room to grow, allow plans to shift, and trust that with time, it’ll all start to make sense.”
Thirdly, don’t be afraid to ask for help. Even though it may seem like it, no one has it all figured out in college. Everyone is shuffling around, finding their way as they go. If you need help, reach out to a trusted friend or family member, a campus counselor, or a mental health professional for support.
“There was a point in college when I realized I needed more support, so I decided to use my school’s mental health services and that was truly a game changer,” wrote Blake. “From there, I started building better habits — checking in with myself more often, practicing mindfulness, and learning to ask for help when I needed it. Taking care of your mental and emotional health is just as important as keeping up with academics, and it really helped me make the most of my college experience.”
Build Emotional Skills Before You Go
It’s important to build up your emotional toolbox before you leave for college, to ensure that you’re prepared to deal with stress and uncertainty when it arrives. Your emotional toolbox should be stocked with coping mechanisms and techniques that are specific to helping you feel better. Try out some of the practices below to see what works best for you:
Stress Management: When dealing with stress management, techniques like deep breathing, journaling, and mindfulness can help you calm your mind and body, helping you to think more rationally. You can try the 4-7-8 breathing exercise or yoga as simple ways to manage your stress.
Time Management: In the weeks before you start classes, it’s a good idea to set up time management practice that works for you. This could include using a planner, time-blocking, or utilizing a digital calendar to keep track of all your to-dos.
Communication Practice: Learning how to communicate with others will benefit you hugely as you move forward in the world. From asking for help to expressing boundaries to resolving conflict, practicing your communication skills will help you to get where you want to go and foster healthy relationships.
Conclusion
While packing up and moving out are certainly important parts of starting college, emotionally preparing yourself for the next four years of school is critical to maintaining your mental health and creating a positive experience. By starting ahead of time, you will set yourself up for success in your first semester, academically and socially.
Throughout your first few months, be sure to check in with yourself regularly, and come back to the tips and tricks above if you need a reminder on how to preserve your emotional wellbeing. If you’re feeling overwhelmed, remember that mental health professionals are always there to support you in this new stage of life.
“College is a huge transition! You’re in a brand-new environment, adjusting to more demanding courses, meeting new people, and figuring out how to manage your time,” wrote Blake. “It’s a lot to take in, and it’s completely normal to feel a little overwhelmed at first. Be kind to yourself, stay open to change, and don’t hesitate to ask for help when you need it.”
Looking for Support from a Mental Health Professional? Check out Acenda's Resources!
Contributor Spotlight:
Morgan Blake is the digital marketing specialist at Acenda Integrated Health, a mental and behavioral health nonprofit in New Jersey. Graduating from Rowan University in 2024 with a degree in Liberal Studies, Blake is passionate about mental health advocacy and using her talents in marketing to reduce stigma, increase awareness, and connect individuals to vital resources. In her role at Acenda, she supports more than 100 programs by creating branded materials and visual assets, including digital and printed content. She creates social media content and manages the social accounts for the agency, in addition to designing promotional materials and running Facebook ad campaigns. In her free time, Blake loves to hunt for a great thrift find and discover cozy coffee spots!
About the Author:
Riley de Jong, Communications Strategist at Acenda, attended the University of California – Los Angeles for her undergraduate degree in Communication and minor in Entrepreneurship. She enjoys supporting her community, telling engaging stories, and connecting with others.
Sources
Preparing for College Emotionally, Not Just Academically - Child Mind
Mental Health in College Students - Cleveland Clinic
Top Tips for College Mental Health Success, According to Psychologists - Charlie Health
10 Tips for Managing Mental Health in College - Psychology Today
How Colleges Are Supporting Student Mental Health - Greater Good
Preparing for College: A Mental Health Checklist - Let's Talk Counseling
8 Ways You Can Improve Your Communication Skills - Harvard Division of Continuing Education