A Mental Wellness Checklist in Navigating Your First Year of College

College can be filled with new experiences, opportunities, and challenges, which can make for an exciting and overwhelming time all at once. Despite the various changes, the excitement, and the overwhelm, it is important not to overlook one’s mental health. Here are some tips on how to prioritize your mental health during a transitional period in one’s life.  

Step 1: Build a Support Network

Establishing a support system is essential for establishing and maintaining one’s mental well-being. This social support system can include friends, family, mentors, and counselors. Don’t hesitate to reach out to these individuals when you’re feeling stressed or overwhelmed with all the new experiences that may come with college. Another important consideration is that universities often provide counseling services. Feel free to check your college campus resources to find out more about what counseling services, guidance, or resources your college counseling center has to offer.

Step 2: Manage Your Time Wisely

Although this sounds easier said than done, time management is crucial in college, especially with the increase in academic demands, pressure to keep up with social activities and connections, and not forgetting about one’s own self-care. One tip is to create a schedule to help in balancing studying/academics, social activities, and self-care. Prioritize each task and break it down into smaller chunks to avoid feeling overwhelmed by all that may be on your plate while remembering how crucial it is to allocate time for relaxation and hobbies to prevent burnout from happening. 

Step 3: Practice Self-Care

This may sound like a repetitive step, but self-care is non-negotiable for establishing and maintaining mental well-being. It is crucial to make time for activities that are nourishing for the mind, body, and soul. Self-care could look like exercising, walking around campus, mindfulness activities to start or end your days, journaling, being in nature, or spending time with friends. Finally, even though it is again easier said than done, prioritizing sleep and nutrition is important to one’s overall well-being. 

Step 4: Stay Connected

Although college is the opportunity to utilize one’s independence, for some, college may feel isolating and unfamiliar, especially if you have moved away from your hometown, family, and childhood friends. It is crucial to stay connected with loved ones through regular calls, texts, or FaceTime calls. Outside of staying connected to those who may be far from us, it is also important to get connected with your new community – your college peers. This could look like joining clubs, organizations, or even study groups that foster a sense of belonging in a place that may feel so unfamiliar at first. 

Step 5: Set Realistic Expectations

It’s important to set realistic expectations for oneself, especially when considering academic and social pressures that may arise in your first year. Keep in mind that it is okay to ask for help and support when needed and that setbacks are a very normal and natural part of the learning process. Remember to keep the focus on progress rather than perfection. 

Step 6: Practice Mindfulness

Mindfulness techniques can be a great tool to help one stay grounded, especially with the chaos that college life can bring. Remember to take breaks to practice deep breathing, meditation, or mindfulness exercises. There are even apps, such as the Calm App, that have recordings and videos to follow along to when needed. YouTube also has some great guided meditation videos you are welcome to check out at any time. Utilizing grounding techniques to be more present in the moment can help reduce stress and enhance one’s mental well-being. 

Step 7: Practice Healthy Coping Mechanisms

How do you deal with stress? You might find it helpful to avoid unhealthy coping mechanisms, such as procrastination or substance use, to deal with stress or other negative emotions. Instead, look for healthier ways to cope with those unhealthy emotions, such as talking to a friend, spending time in nature, practicing relaxation techniques, or even seeking professional help, if necessary.

Step 8: Seek Help When Needed

Finally, if you’re struggling with your mental health, do not hesitate to seek help. This could mean reaching out to your campus counseling center, your healthcare providers, or mental health hotlines for support. Remember that asking for support is a sign of strength, not weakness. 

24/7 Hotlines: 

• 24/7 Suicide and Crisis Lifeline – 988 (call or text)

• “The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.”

• 24/7 Crisis Text Line – 741741 (text)

• “Text HOME to 741741 from anywhere in the United States, anytime. Crisis Text Line (CTL) is here for you. A live, trained volunteer Crisis Counselor receives the text and responds, all from our secure online platform. The volunteer Crisis Counselor will help you move from a hot moment to a cool calm.”