Navigating Freshman Year: 5 Ways to Take Care of Your Mental Health in College

Starting college can be one of the most exciting transitions in your life but it can also come with anxiety, pressure, and emotional ups and downs that no one fully prepares you for. Whether you’re across the country from home or commuting from nearby, freshman year can be a major adjustment for most students.

While academic success is important, so is taking care of your mental and emotional well-being. Below, our team of therapists give you 5 ways to protect your mental health during your first year of college because thriving in college isn’t just about grades, it’s so much more.

1. Find Your Routine (And Stick to It)

College life can feel unstructured compared to high school. Without the usual 8 am to 3 pm schedule, it’s easy to lose track of time and yourself.

Creating a daily routine helps anchor you:

• Set consistent sleep and wake times
• Schedule time for meals, studying, and breaks
• Prioritize rest and downtime, like you do assignments

A predictable routine can lower anxiety, improve focus, and help you feel more in control.

2. Create a Support System Early

Making friends takes time, and that’s okay. Start by getting involved in small ways:

• Attend orientation events
• Join a club or group that interests you
• Check out community spaces like campus lounges or study rooms
• Join Greek Life 

If you’re struggling, you’re not alone and you don’t have to figure it out on your own. Reach out to your resident advisor (RA), or find a therapist who can help support these transitions you’re going through.

3. Know Where Your Mental Health Resources Are

Most colleges offer free or low-cost counseling services. Familiarize yourself with:

• Campus counseling center hours and how to make an appointment
• Whether there are support groups for first-years or specific challenges
• Off-campus options if you’d prefer to talk to someone outside school

There’s no shame in needing help, in fact, it’s a strength to ask for it.

4. Stay Connected to Yourself (and Home)

You’re building a new life, but it’s okay to stay connected to your roots:

• Call or text family and old friends regularly OR schedule times for phone calls or facetimes with friends and family back home. 
• Bring familiar comforts (photos, blankets, snacks) to your dorm
• Journal, meditate, or simply take quiet time to check in with yourself

College can feel overwhelming. Having reminders of where you come from can ground you as you find your footing.

5. Give Yourself Permission to Not Have It All Figured Out

You don’t need to have your major, your friend group, or your life plan sorted by the end of your first semester. Freshman year is about exploring, trying, and learning — including learning about yourself.

It’s okay to change directions. It’s okay to struggle. And it’s okay to not love every moment.

Final Thought

Freshman year is full of firsts. It can be both exhilarating and deeply challenging. The best thing you can do is take care of your mind and body — the rest will come.

If you’re feeling overwhelmed, reach out. College is a time to grow, but you don’t have to grow alone.

THERAPY SERVICES FOR COLLEGE STUDENTS WE OFFER IN MANHATTAN & BROOKLYN, NEW YORK

At Manhattan Wellness, we understand that the transition to college is an exciting time filled with so much opportunity. But, we also know that with change comes a lot of uncertainty, which can be intimidating and stressful. We are here to support you in finding your path and feeling confident as you take on this new chapter. Follow these steps:

1. Submit a Contact Form or Email Us at hello@manhattanwellness.org
2. Learn More About Our Team of Therapists for College Students and Our Therapy Specialists
3. Get Support As You Find Your Path!

We also have a group dedicated just to college students at Manhattan Wellness. Group therapy for college students is for college seniors who are about to face this major transition of becoming a young working professional or graduate student. It’s a unique space for young adults who find themself taking that pause and thinking, “Now what?” Our group provides a supportive, safe, and empowering environment where you and your peers can express your feelings about this next chapter of your lives, and receive validation and understanding. Our goal at Manhattan Wellness for this group is for you to walk away feeling seen, heard, and understood.

OTHER THERAPY SERVICES OFFERED IN MANHATTAN, BROOKLYN, & THROUGHOUT NEW YORK

We understand that navigating college in Manhattan can come with many emotions and feelings behind it. This is why our Manhattan therapists offer a range of counseling services. The mental health services we offer are Depression Therapy, Anxiety Therapy, Individual Therapy, Therapy for Self-Esteem and more.Are you feeling like you’re not living the life you want and need to make changes? Let’s talk about it.