Whether you’re heading off to college or a vocational or trade school, it’s an exciting milestone for millions of students each year. However, it can also be one of the most nerve-racking. While the thrill of a new academic year is palpable, so is the anxiety about going back to school after break. College offers a fresh start and the chance to reinvent yourself, but it also means stepping away from the comfort and familiarity of home.

The Reality of Back-to-School Anxiety

Overwhelming anxiety affects 63% of US college students, making it challenging for them to meet their academic responsibilities, according to Healthline.com. As anxiety intensifies, relationships become strained, courses are missed, grades suffer, and scholarships are jeopardized. What begins as anxiety can quickly spiral into something far more serious, leading to the loss of relationships, financial support, jobs, and, ultimately, the chance to stay in college.

According to the National Education Association (NEA), the mental health crisis college students are facing is at an all-time high. Not only are students struggling with depression and anxiety, but the NEA also found 15% have been grappling with suicidal thoughts. Thankfully, awareness and support efforts are growing to offer young adults battling suicidal ideation the help and treatment they need.

Balancing Classes with Life

Experiencing a sense of hopelessness is not uncommon among students. For many, the college experience isn’t just about attending classes — it’s also about balancing multiple responsibilities. Some students must work to make ends meet, serve as caregivers for their families, or manage their own health concerns, all of which demand significant time, energy, and attention.

“When you have a lot of stuff going on, school becomes less of a priority,” says Candace Shivers to the NEA. Like Shivers, who is an associate professor of sociology in Massachusetts, I too have personal experience working with college students and young adults. I can confirm that I have never had a student fail a class purely due to laziness or lack of intellect. Rather, upon further investigation, every student who has failed one of my classes either had an underlying mental health issue or too many other obligations that kept school from being the priority.

To make matters worse, students aren’t the only ones combatting anxiety about going back to school after break. Faculty and staff are also feeling worn out and stretched thin. Especially post-COVID-19, university staff have felt drained by the challenge of balancing their personal needs with the demands of higher education and the increasing number of students struggling. This exhaustion makes it even harder for students dealing with anxiety to access consistent and reliable support, as their teachers are already overwhelmed.

But don’t lose heart! There are plenty of ways to empower yourself and get ahead of your back-to-school anxiety.

Mental Health Tips for College Students

Since 2010, my entire career has been in higher education. Between my personal experience working with college students and some helpful tips from Healthline.com, here are some ways to better equip yourself for a more successful year:

• Reach out to counselors. Take advantage of your campus counseling center or off-campus counseling agencies. Don’t wait until things are critical to schedule an appointment. Go ahead and start the year off strong by enlisting help.
• Establish structure. Creating a routine early on allows you to have consistency and predictability in an otherwise unpredictable season in life.
• Set healthy boundaries. Whether it is your significant other, roommate, or friend, you need to set the tone for advocating for yourself and ensuring healthy relationship boundaries — this includes clear communication about your needs.
• Practice nurturing habits. Incredible things can happen to your mind and body when you get adequate sleep, sufficient water, daily exercise, and nutritious foods.
• Avoid isolation. Though having some alone time is key for many of us, isolating yourself when battling depression or anxiety can make things worse. Be sure to make time for evening activities, tutoring groups, and other social opportunities.
• Connect with loved ones. If calling home or video-chatting with your dad or a close relative helps you, do it! If time is limited, try eating a meal together virtually. Life-giving connections can go a long way in supporting your wellness.
• Find your happy place. Whether it be a bench at a park, a local coffee shop, or the perfect groove at the base of a tree on campus, find a calming spot where you can always go for respite.
• Make home homey. Though many dorm rooms and apartments are small, you can still create a space that feels warm and welcoming. Keep your place tidy so it remains a sanctuary and location where you enjoy being.

Here to Help You Stay the Course

The reason you chose to go to college is personal to you. For some, it’s the natural next step, or perhaps you enrolled to challenge yourself and grow. Others may have a clear vision of a dream career, with a college degree as the key to achieving it. Whatever your motivation, one thing is certain: You didn’t come to college to sacrifice your mental health.

Remembering why you are in college can help anchor you to the positives of this incredible experience. This season in your life can offer so many rich opportunities — opportunities to travel, meet new people from all over, engage in intellectually stimulating conversations, and discover more about who you are and what you can contribute to the world. College is a time brimming with potential.

Don’t let struggles with mental health overshadow these years of growth and vibrant transition. Your back-to-school anxiety is valid, but so is the hope that life can improve. The caring professionals at the Claudia Black Young Adult Center are here to support you, empowering and equipping you to navigate this season of life and beyond.

The neurofeedback training offered at our innovative Brain Center is just one of the many resources available to help you regulate anxiety and symptoms of mood, learning, personality, or other mental health disorders. Research shows that neurofeedback can improve academic performance, emotional regulation, cognitive function, and memory, among many other benefits.

Reach out today to learn more about our customized programs designed specifically for young adults struggling with mental health or addiction issues. Recovery is not only possible, it’s waiting for you.