Syllabus for Success: Tips for Managing Anxiety Returning to School
By: Brittany Gilpin, M.A., LPC, LMFT, NCC
Transitioning from summer back into school mode can be full of emotions. I remember feeling sad that the summer was over, and also excited, overwhelmed, as well as nervous. I didn't know what to expect. It was more intense when I was leaving home for the first time and going off to college. It was the start of something new, and change can be scary sometimes. Whether it is your first year in college, or you are a returning student, these tools may help you to have a successful school year.
Have A Clean Space
The goal is to create an environment where you can succeed. Some students may be living in a dorm, living off-campus, or you may be commuting from home. The space you call “home”, you want to make sure it’s clean. After class, it’s nice to be able to go home to relax, and decompress after a long day. For me, it is like a breath of fresh air when I have a clean, organized room. I am able to focus better, and I feel more at peace.
Establish a Routine
Creating a routine is essential. Let’s start with the foundational things: eating, drinking water, and getting enough hours of sleep. It is important to have a well-balanced diet. It can be easy to rely on doordash or skip meals because you don’t feel like cooking. But, let’s be proactive. Make a plan for what your meals will look like for the week. Check the schedules for the dining hall if you’re eating on campus, or grocery shop for the things you need that week. Make sure you’re drinking enough water. Get a nice water bottle to carry around to help get your water intake for the day. And I know, in college you have a lot more freedom with creating your own schedule. You might not have someone forcing you to go to bed at a certain time. Try to be disciplined and get 7-9 hours of sleep. Sleep can help improve your mental health, focus in the classroom, and overall functioning. You might even try to squeeze a quick nap into your schedule, if you need an extra boost.
How can we make mornings easier? First, set an alarm…maybe 2. I know I’ve had days where I have pressed snooze, one too many times. It’s okay to have a backup alarm. If you’re not a morning person, lay out clothes beforehand. That can save you time and less stress in the mornings. Give yourself TIME. The more at ease you feel in the morning, the more success and peace you may feel throughout the day.
Reduce 1st Day Anxiety
In the days before classes start, walk and explore the campus. Review your class schedule and locate your classes. Try to walk through what a normal day would be like. That will give you more awareness on where you need to go, and how much time you need to give yourself. Know the resources you have on campus such as your college building, the rec center, dining halls, restrooms, tutoring center, counseling center, and the student advising center.
Get to school and class early. If you’re driving to campus, you never know how parking may be. Or when walking to class from your dorm, sometimes it can be a hike. The first week of school, you want to set yourself up for success. So, let’s start by attending class. If you get distracted easily, sit in the first couple of rows. After or before class, you could introduce yourself to your teachers. Form a relationship with them. You never know when you might need their direct support.
Find a good study spot. If you need a break from studying in your room, or your roommate is too loud and you need a place to go. Try going to the library, coffee shops, or sometimes buildings on campus have cool work areas inside. This may take a few attempts to find the place right for you, it's okay if it's not what others are comfortable with. You can be creative with where you go to study. Go explore.
Make a few routines, in case plan A doesn’t work. Sometimes we’re not always feeling 100%, so listen to your body and honor what you need.
Get Organized
Get new school supplies. I was that girl that needed a new backpack and new colorful pens at the start of the semester. Do what you need to do to feel prepared. Depending on what is allowed in your class, bring your laptop, or ipad to take notes and follow along. Don’t forget to charge your electronics beforehand. There may or may not be plugs in the classroom. Also, bring a notebook and spare pens/pencils just in case your teacher has a no electronics rule, or your computer dies in the middle of the lecture.
Now, activate those great time-management skills you have. Agenda’s aren’t for everyone, but they are a good way to keep track of assignments and to-do’s. I personally would color code each of my classes and the assignments, and I thought it was a visual masterpiece. But again, not for everyone. My recommendation would be to review your syllabus/syllabi and write down important dates: quizzes, exams, homework due dates, project deadlines, deadlines for dropping a class, or deadlines for making housing changes. Set calendar reminders in your phone. Review the things you need to do for the week beforehand, and make a plan. Prioritize what needs to get done first. Find what works best for you.
Make a budget. Determine how much you want to spend towards your essentials, rent, groceries, transportation, books, cellphone, workout classes, or social activities. You may have to get your parents participation in this if they are providing an allowance. It's great to get an understanding of when it’s time to ask for help.
When going back to college, all of your feelings are valid. This is an exciting time in your life. If things start to feel difficult or challenging, go back to the basics. Are you getting enough sleep, are you eating and what are you eating, are you drinking enough water? Be proactive. Be mindful. Create a plan. Preparation helps. Check in with yourself after the first couple of weeks, and see if you need to make any adjustments. Sometimes it is difficult to make this transition without help. I am here to offer therapeutic support in a virtual setting. Reach out and let's schedule some time to talk. You do not have to go through this alone! Be patient and give yourself grace as you are navigating changes. More tips coming soon…