Tackle the 10 Biggest Challenges of Freshman Year

Ah, college. Goodbye parents, hello freedom! It sounds nice in theory, right? You can dictate your own schedule. Shed outdated perceptions of yourself. Pursue new passions. Expand your horizons in all sorts of amazing ways.

But going to college is also a major leap. Most students are going through several life shifts. Some might include being away from home for the first time, making new friends, juggling tough classes, and balancing finances. It makes perfect sense that the transition feels exciting and stressful at the same time.

Managing these changes could test anyone’s resilience. “Humans cling to routine and normalcy,” says AbleTo coach advisor Carolyn Oldham. “When you go to college — whether you live at home, in a dorm, or in an apartment — everything you know is being upended.” You’re also facing this transition during a period when research shows collegiate mental health is on the decline. The latest Healthy Minds Study from the University of Michigan revealed that 41% of college students report symptoms of depression and 35% report symptoms of anxiety. But it also showed good news: More students are getting help.

Mental Health America is a nonprofit focused on promoting mental well-being. It identified 10 challenges that freshmen face. We’ll talk about each one. And we’ll share healthy coping skills that will help you manage.

The changes coming your way

Everyone’s freshman year is different. But there are still common issues that arise from all of the big changes you’re going through. And they’re a lot easier to deal with if you have a few smart strategies in place.

Expectations

Chances are you’ve already thought a lot about what college will be like. Older friends or family members might’ve talked about it being “the best 4 years of their lives.” Movies and TV shows paint a picture of wild parties, dorm drama, or high-stakes tests. In many cases, the main character makes friends right away.

All of those ideals can add up to a lot of self-imposed pressure. You might feel like you’re supposed to do certain things. Or act a certain way. Or shed your old self. But, as Oldham points out, you can be flexible. And you can try new things while staying true to who you are.

“Think about which pieces of your life you want to retain and which have some wiggle room,” says Oldham. “You can adapt without losing your values.”

Writing in a journal can help you process your thoughts. It’s a safe space to set priorities. You can also use it as a space to brainstorm ways to adapt to tough situations you run into. (AbleTo programs include a freewrite journal.)

Roommates

Some people grow up in a home with lots of energy and noise. Some come from quieter environments. Some grow up sharing their space, toys, and attention with siblings. Others are only children who had everything to themselves. Some people thrive on solo time while others love being surrounded by people 24/7.

All of these factors can impact how a person shows up as a roommate. It’s worth being patient and giving them time to settle in. And don’t be shy about asking for the same in return.

That said, issues will come up. You may need to have some tricky conversations to find a compromise that works for everyone. Listen with the intent to understand, not just respond. Try to stay calm. Stick to the facts. And assume the best of each person involved. No one is going to get exactly what they want all of the time. “You’re going to have to extend compassion and figure out how to make it all functional,” says Oldham.

You can build tolerance, in part by reframing how you look at any given situation. Instead of seeing something as impossible, you might try reminding yourself that you’re in a tough moment that won’t last forever. Oldham also suggests thinking about how overcoming obstacles can help you in the future. “Over the course of your life, you’ll need to interact with people whose views don’t align with yours,” she explains. “Knowing how to reach a middle ground will only benefit you.”

Need help shifting your perspective? AbleTo members have access to the 3Cs Guided Journal that walks you through catching, checking, and changing unhelpful thoughts.

Drinking

Figuring out how to navigate any new social scene is tricky. Add in the pressure to drink and it becomes even more complex.

One way to set yourself up for success? Be aware of who you surround yourself with and the environments you’re putting yourself in.

“Find your people,” says Oldham. “The ones who want to go bowling or get coffee or do whatever you love to do.” There are plenty of clubs and social activities that don’t involve alcohol.

That said, you’re likely to encounter pressure to drink at some point. A recent survey showed that 49% of full-time college students drank alcohol in the past month. And roughly 29% had engaged in binge-drinking behaviors.

Give some advance thought to what your boundaries are and how you can hold them. How can you give yourself an out when you need to? Maybe it’s excusing yourself to use the restroom. Or just holding a cup without sipping. Or flat out saying you’re not interested.

If you find yourself engaging in a habit you don’t like, you can always course correct. Habit tracking can be a powerful way to gain awareness. (The AbleTo app has habit tracking built in.)

Nutrition and exercise

When you’ve got a lot to juggle, it’s easy for eating and exercise habits to slip. But Oldham points out that a little planning can go a long way toward getting yourself out of a rut.

“Keep a stash of healthy pre-packaged snacks in your bag for when you’re on the go,” she suggests. That way you’re not as tempted to grab a bag of chips or some candy from the cafeteria.

At meal times, aim for a mix of protein, veggies, and starches on your plate. If you have a choice of dining halls, try to walk or bike to one a little further from your dorm to get some easy exercise.

The gym is always an option. But if that’s not your thing, consider joining a rec team. (Those have the added benefit of social time built in.) Or giving yourself extra time to walk to class instead of biking. “Take advantage of the choices that you have available,” says Oldham. “That way you’re not trying to squeeze something completely new into your day.”

And if you find yourself falling into a pattern of emotional eating, you can work on adopting a more mindful approach. Food can become a crutch when we’re stressed or sad. Changing that habit starts with being aware of how you feel. From there, you can start to figure out what your triggers are. Mood tracking can help you tune in.

Overall, the key is making choices that will be sustainable for you long-term.

Sleep

Getting a good night’s rest can affect many parts of your health. But 7 or 8 hours can be hard to come by between classes, roommates, work, and fun.

Keeping at least a loose schedule helps your body know what to expect. That makes it easier to fall asleep. So does stepping away from screens at least an hour before bedtime. If you’re in a noisy dorm, earplugs and eye masks can help, too.

Do your best to complete classwork at a steady pace so that you’re not pushing yourself to pull all-nighters. “You might rebound fairly easily in college,” notes Oldham. “But that grind can have a lasting impact on your health.”

You can also create a simple routine that includes leisure reading or another calming habit. At AbleTo, we like listening to a short meditation, like Easing Into Sleep.

Money

For many freshmen, college is the first time they’re tasked with setting and keeping their own monthly budget. The Federal Student Aid office offers a few smart steps for getting started.

The biggest takeaway is that each student needs to start by figuring out how much money they have coming in. Then they also need to consider what their fixed expenses are (tuition, for example).

An app can help you track everything. Spendee or You Need A Budget are two popular options.

Being on a budget doesn’t mean abstaining from fun. Take advantage of student discounts. Museums often list them on their websites. But you can also find savings on tech products, movie and theme park tickets, and more. Check with your student center. They may keep a list of local venues and vendors that you can use as a starting point.

As you dive into the social scene, you might start to notice what other students are wearing. Or how often they’re going out. Do your best not to get caught up in the comparison cycle.

It can be tough, especially when trends like #RushTok pop up on social media. But that goes back to Oldham’s point about finding your people. The right friends will make you feel good about yourself just as you are.

Feeling homesick

Surgeon general Vivek Ramamurthy has said loneliness is a national epidemic. And a Gallup poll released last year showed that 39% of college students have felt it.

That feeling might crop up a lot during freshman year in particular. It makes sense. You’re likely away from home for the first time, which is a huge shift. Is that exciting? Yes. Is it okay to miss your friends and family? Also yes! (Even your parents.) It doesn’t make you weak or lame.

Start by giving yourself permission to really feel your feelings. Then, as Oldham says, try to bring bits of what used to be your normal routine into your new schedule. Set up video calls with loved ones. Ask your mom or dad to mail you some of your favorite local treats. Carve out time for a hobby that’s always given you joy. All of those things can help you stay connected.

Sex and sexuality

Whether or not to have sex is a big decision at any point in your life. If you decide to go for it, the most important thing is safety — both physical and emotional. You should trust the person you have sex with. And it’s just as essential to take care of your health. That means protecting yourself from sexually transmitted infections (STIs) and unwanted pregnancy.

Before having sex, stop by the student health center on campus. They often provide services at low or no cost to anyone enrolled in classes. You can discuss birth control options. And you can learn about ways to protect yourself from sexually transmitted infections, such as vaccines for HPV.

In college, you may encounter new people or situations that make you question your sexual identity. That’s expected and okay. You don’t have to arrive at any answers overnight. A journal, such as the Freewrite Journal in AbleTo programs, can be a safe space to work through your thoughts and emotions.

Schoolwork

Even the smartest student at the most rigorous high school is likely to find college classes tough. On top of lectures and labs, there are mountains of homework. It’s a different level of juggling. And it’s okay if that feels hard.

“In high school, you might’ve been a super high-achiever who didn’t have to commit much time to studying,” says Oldham. “But you may have just been absorbing facts and regurgitating them. You might not have learned how to learn or synthesize anything. That doesn’t get you far in college.”

Academic stress can take a toll on students’ well-being. Several resources can help if you find yourself struggling in any of your classes. You can attend office hours with your professors. (Teaching assistants often have them, too.) You can sign up for sessions with peer tutors. And you can connect with other students in your classes for study sessions.

Feeling tense or anxious? There are also ways to keep your cool. Take a few minutes for a deep breathing exercise. Or try a mini meditation. (AbleTo’s self-care program includes both.)

Getting organized

There’s a ton to keep track of in college. On top of schoolwork, you have social events. You might also have paid or volunteer work. In the past, parents or teachers might’ve helped wrangle all of that chaos. In college, it’s up to you.

Give some thought to what kind of system will work to manage your time and energy best. Maybe you’re a paper planner person. Maybe you prefer a digital tool like Google Suite or Evernote. Maybe you build in a color or symbol code. Need some guidance? This is another area peer tutors can prove helpful.

You’ve got this

Just like high school, your college career will have peaks and valleys. That’s especially true during freshman year. Just about everything feels huge and new. But you can puzzle out any problem one chunk at a time.

Support from peers and family will help. So will giving yourself time and space to process all of the feelings that come with such a massive life change. And when you need an extra hand, there are mental health pros who can offer guidance and a listening ear.