The First Week of College: Finding Your Footing in a New Chapter

The fall semester is just around the corner, and you may be finding yourself feeling all sorts of feelings. The first week of college is exciting, but it can also feel overwhelming! Between move-in chaos, learning how to get around campus, meeting new people, and juggling classes, it’s natural to feel a mix of nerves and excitement.

At Upstream Mental Health, we see this all the time with students starting their college journey. One of the most important things to remember is that you don’t need to have it all figured out right away. Adjusting takes time, and stress is a completely expected part of this transition.

Common Stresses for First-Year Students

There are many common stressors that first-year students might encounter, and many of these can feel more overwhelming if you are a first generation college student. Here are just a few things that you might notice in the first few weeks (or even months!) of your transition:

• Homesickness – Missing your family, friends, or even just the comfort of your own space.

• Social pressure – Wondering if you’ll find “your people” or worrying about first impressions.

• Academic expectations – Trying to keep up with the new workload while figuring out your learning and studying style.

• Independence overload – Suddenly being responsible for meals, schedules, and self-care.

Practical Skills to Help You Manage

Even though it can feel like a lot at once, there are ways that this major transition can feel a little more easeful.

1. Start with micro-routines.
   Instead of building a perfect daily schedule, anchor yourself with 2 or 3 small habits. Some examples would be a morning check-in each day (stretch, breathe, or journal for 5 minutes), a set meal you can rely on, and a bedtime you stick to most nights. These little rituals give your brain a sense of stability, even amidst all the new uncertainty.

2. Use the “Two-Minute Rule.”
   If a task (like responding to an email, reviewing notes, or tidying your desk) takes less than two minutes, do it immediately. It prevents small stressors from piling up and becoming overwhelming.

3. Practice grounding techniques for stress.
   Try the 5-4-3-2-1 exercise: notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This can help bring you back to the present when your mind is racing.

4. Plan “people time” and “recharge time.”
   Social opportunities are everywhere in the first weeks, but it’s okay to take breaks. Schedule downtime to read, call a friend, or just relax so you don’t burn out. Try putting “recharge time” as actual blocks in your calendar - if it’s written as a scheduled event, you’re less likely to skip it!

5. Don’t be afraid to ask for help.
   Whether it’s asking a classmate for directions, visiting a professor’s office hours, or reaching out to campus counseling, seeking support is a strength, not a weakness!

A Note on Mental Health Support

It’s common to wonder: Am I just adjusting, or is something more going on?

While some stress, worry, and sadness are of course expected during this transition, if you notice constant anxiety, difficulty sleeping, or feeling disconnected from things you usually enjoy, it may be time to reach out for extra support. At Upstream Mental Health, we specialize in working with college students and young adults navigating transitions. Therapy doesn’t have to be a last resort - it can be a proactive way to build resilience, confidence, and self-understanding as you enter this new stage.

College is full of opportunities, but it’s also full of transitions. By starting small, leaning on support, and giving yourself grace, you can do more than just survive through those first few weeks! Start here to get support for all sorts of issues, challenges, and adjustments that come with starting this new stage.