The Next Chapter: Adjusting to College Life

Right now, millions of young adults are packing up their clothes and mini fridges and setting off to start their college career. This is a thrilling prospect for many, as they dream of parties and independence, but can also be fraught with mental and emotional challenges. In 2023, a survey from the American College Health Association* revealed that 76% of college students experienced moderate to severe psychological distress, 36% of students were diagnosed with anxiety and more than a quarter were diagnosed with depression. 99% of students said that they had academic challenges that impacted their mental health. The stats are clear- adjusting to college life can be hard. There are a lot of challenges that students face including new responsibilities and expectations, social changes and homesickness, learning to care for one's physical and emotional health, and pressure about their future. Despite these challenges, help and resources are available.

New and Growing Responsibilities

My freshman year of college, I watched as my roommate consistently had panic moments in which she learned, usually at the last minute, that there was something she was supposed to have done. She struggled to keep up with all her new responsibilities like making her class schedule, setting an alarm, studying, or doing laundry. With no one to do these things for her or remind her to do them, she constantly felt like she was catching up or failing. I wasn't immune to some of these "uh oh, I was supposed to do that" moments either.

College really puts the executive functioning skills to the test. Time management, planning, organizing, budgeting and problem-solving become important skills. I watched more than a few friends call home when they used up their dining plan a month before the end of the semester. These tasks can be difficult for anyone, but are especially hard for those with ADHD. Help is out there though. If planning, organizing, and time management are not your thing then ask for help. Can't quite figure out what time you need to get up to make it to class across campus in time? Ask someone to help you time it out. Not sure what classes you should even be taking? Make an appointment with an academic advisor. Colleges are well used to the needs of young adults and often have a lot of resources to help with the most common needs.

Social and Emotional Adjustments

You promised your friends you'd keep in touch and kissed your parents goodbye and now you're standing on campus with thousands of strangers. Now what? For outgoing types this is their time to shine. For others, it can feel incredibly lonely. Like any other chapter of life, it's essential to build a support system and make friends. Fortunately, colleges generally offer a lot of socialization opportunities- clubs, mixers, sports, Greek life, and activities aplenty. No matter or your interests or personality, I promise there is a friend group for you out there. However, it requires taking the leap to show up and strike up conversations with strangers. This may feel uncomfortable, but is important for your mental and emotional health. Homesickness is also very common. It's normal to feel the sting of loss from leaving home. While calling home or making weekend visits can be helpful, it's also important to build new connections and friendships where you are at. Seek out people who are kind and supportive and build your tribe.

Health and Well-Being

With the independence of going away to college comes the freedom to make choices about what you eat, drink, or otherwise ingest. There is literally no one to stop you from eating a whole pizza at 3am or drinking far too many beers. There are no more bedtimes or curfews. But like with all choices, there are consequences to these decisions. Regularly staying out all night will inevitably affect your mental and emotional health. A multi year study found that in college students "with every additional night of insufficient sleep, the risk of experiencing mental health symptoms increased on average by more than 20% – including an increased risk of 21% for depressed mood, 24% for hopelessness, 24% for anger, 25% for anxiety, 25% for desire to self-harm, 28% for functional problems, and 28% for suicide ideation.". Drinking, often prevalent on college campuses, can exacerbate mental health symptoms. So, if you are struggling with depression, anxiety, anger, or any other emotional struggles, then it's really important to make intentional choices about your well-being and prioritize caring for your body. This is also a time to build healthy coping skills and avoiding unhealthy coping pitfalls. Burying your feelings with busyness, alcohol, reckless behavior, or toxic relationships will likely end poorly. If you need help learning healthy ways to cope then reach out to the college counseling center or a therapist.

The Future & Academic Pressures

You've likely been asked what you want to be when you grow up for most of your life, but once you get to college that question becomes very real and relevant. The pressure to "figure it all out" can feel intense for some. The good news is that colleges can be a sort of playground for exploring subjects and interests. Take classes that interest you, talk with professors about what jobs in that field look like, ask your new friends and roommates about their majors and interests. And finally, there is no rule that what you choose now needs to be your career forever. Remember that the world is open to you and you're allowed to re-invent yourself at any point.

Though maybe you do know what you want and are ambitiously pursuing your goals. If you're a perfectionist type, then it will be important to make sure you are not burning yourself out. Pay attention to the expectations you are placing on yourself and whether or not those are reasonable. If you're feeling the pressures of your future bearing down on you then talk to someone- a friend, family member, or professional.

There are, of course, many other potential challenges that young adults face as they transition to college life, including issues around identity, financial strains, substance abuse, discrimination, personal safety, and difficult relationships. As you move into this new chapter of your life be mindful of yourself and how you're feeling. If you're struggling with anxiety, stress, fear, or depressed feelings, then reach out to someone. Let a trusted family member or friend know how you're feeling, connect with your college counseling or health center, or reach out to a private therapist. You are not alone.