After a long winter break, many college students experience a mixture of excitement and anxiety about returning to campus. For students with disabilities, including those managing mental health conditions, this transition can feel especially challenging. The return to college often brings academic stress, social adjustments, and the pressures of balancing responsibilities. Here’s how parents can support their students in managing anxiety and promoting their mental well-being as they head back to campus.
Common Post-Break Anxiety Triggers
The adjustment back to college life can bring up several anxiety triggers:
- Academic Pressure: Students may feel overwhelmed by the workload and expectations as they resume their courses.
- Social Adjustments: Reconnecting with peers and navigating social interactions can feel daunting, especially for students with social anxiety or mental health conditions.
- Routine Shifts: Returning to structured routines after a more relaxed break can be challenging for students with ADHD or executive function difficulties.
Effective Anxiety Management Techniques and Self-care
Supporting students in managing anxiety begins with equipping them with effective strategies. Here are some techniques that may help:
- Mindfulness and Deep Breathing: Mindfulness practices like deep breathing and meditation can reduce anxiety by helping students stay grounded and present.
- Journaling: Journaling about anxieties and accomplishments can be a therapeutic outlet, helping students process emotions and track their progress. It also helps them compartmentalize the stress giving a specific place to put it and get it out.
- Exercise: It just resets everything and gets rid of the stress hormones caused by anxiety and stress. If your student wants to think better and feel better, exercise is it.
- Eat breakfast: Leveling off blood sugar and getting good nutrients and calories into the body is an effective way to manage stress and anxiety. Why? Blood sugar levels can often affect moods and trigger more stress and anxiety. Lower blood sugar levels also mimic the physical effects of stress and anxiety. Want to feel better, eat some breakfast and don’t skip meals. This is especially important for students with ADHD.
- Adequate Sleep: Quality sleep is crucial for mental health. Students should aim for a consistent sleep schedule that allows them to recharge. Most important is waking up at the same time daily. Sleep better, learn better, regulate your emotions better.
- Time-Blocking: For students with ADHD, mental health issues, or organizational challenges, time-blocking study sessions, meal times, and breaks provides structure and lowers stress. It also establishes a routine and structure which aids in lowering stress levels too.
Accessing Campus Mental Health Resources
Most colleges provide a range of mental health resources, from counseling centers to support groups. Students can often access free or low-cost therapy sessions with campus counselors trained to work with college students. Additionally, group support and mental health workshops offer social and coping support.
Encourage your student to take advantage of these resources and reassure them that seeking support is a proactive step toward maintaining mental well-being.
Now I go over this in my College Services Planner. It’s free and the emails you get guide you through the process of looking at the services at the colleges your student is looking at attending. Consider the emails like a mini course with the planner as your workbook. You can get it in the link in the show notes.
Advice for Parents
As a parent, you can play a supportive role without adding pressure. Here are some ways to help:
- Encourage Self-Awareness: Remind students to listen to their bodies and minds, acknowledging when they need to take a break.
- Check-In without Judgement: Ask open-ended questions like, “How’s it going?” instead of focusing on specific outcomes like grades.
- Provide Resources, Not Solutions: Share tools or information on stress management techniques but allow them to find their path to balance.
For more on managing anxiety in college check out these episodes.
Ep. 60 How To Eliminate The Sunday Scaries For Good.
Ep. 30 The Power of Yet: 3 Steps to a Growth Mindset for College Success
Ep. 8 Anxiety in College Students: Unpacking the 5 Most Common Triggers
Conclusion: Managing College Anxiety
Returning to college after winter break can bring heightened anxiety, especially for students with disabilities. Equipping them with strategies for managing stress, accessing mental health resources, and practicing self-care can help make the transition smoother. With support from their parents and the resources on campus, students can start the semester with confidence and resilience.