How To Navigate Back To School Anxiety After The Winter Break

I dealt with extreme school-related anxiety during my first two years of college. Imagine you’re 18 and just spent the last six months at home because of the COVID-19 pandemic, and then you’re moving out of state and expected to live entirely on your own. I was shocked and extremely anxious about adjusting to college life and catching COVID-19, to say the least.

I was extremely anxious during my sophomore year; I was struggling socially and academically and wanted to go home every weekend. Home felt like a getaway from all of my stress, and my parents were always there for me. It was extremely difficult for me to go back to school after a weekend home or a long break. 

Homesickness might not be something that most college students talk about, but it’s not entirely uncommon either. About 30% of all students and 70% of first-year students experience homesickness in college, U.S. World & News Report reported. Anxiety leading up to the start of a semester is something completely normal and should be talked about. 

I spoke with two experts — Niloufar Esmaeilpour and Nick Bach  — about coping with back-to-school anxiety after winter break, and here’s what I learned about adjusting before the semester and coping during it.

Prepare yourself before you go back to school.

The weeks leading up to the start of a new semester can seem like an overwhelming rush, you’re packing all of your clothes and belongings, trying to see your friends one last time, and you’re trying to enjoy the last few days with your family. 

It’s important to start preparing yourself before you go back to school instead of just ignoring the inevitable. The first thing to do is to start your semester routine early by doing things like waking up earlier and organizing your work-life schedule. 

It’s also important to set realistic goals for the semester, says Niloufar Esmaeilpour, an MSc, RCC, and SEP from Lotus Therapy & Counseling Center.

“Identify what you are looking forward to and set achievable goals for the school year,” Esmaeilpour says. “This can provide a sense of purpose and control.” 

Things like nightly meditation can also be useful if you feel anxious once all your work and classes are done for the day. While I’m not the biggest fan of meditation, I like to read a little bit every night to help me wind down for the night before I go to bed, it’s like a little reward at the end of the day. 

Your anxiety may not completely subside, but there are ways to cope.

The beginning of the semester might be the worst for your anxiety, and it’s important to seek support early on if needed. 

“Reach out to trusted teachers, friends, or school counselors who can provide guidance and reassurance,” says Nick Bach, a psychologist. “They can offer strategies to cope with anxiety or simply lend a listening ear.” Universities always make their information about mental health services extremely accessible to students, so you shouldn’t hesitate to find a professional if needed. 

Sometimes you’ll realize that you made your goals for the semester nearly impossible, and it might be time to revisit how much you can actually get done. I had multiple internships and leadership positions in clubs this past semester, and I realized the only way I could get things done was by breaking assignments into smaller pieces. My method is something that mental health experts like Bach agree with too, and it’s something any college student can do. 

“If you feel overwhelmed by schoolwork or social situations, break them down into smaller tasks,” Bach says. “Focus on one task at a time, celebrating small accomplishments along the way.”

College can feel like an extremely isolating place sometimes, but it’s important to remember you’re not alone in what you’re feeling. Homesickness and anxiety are completely normal — my roommates and I complain at least once a day about both of those feelings. 

In addition to professional support, some universities also have group programs to help connect you with other students who might be facing similar struggles. 

“Connecting with others who share similar anxieties about going back to school can be beneficial,” Bach says. “This can help create a support system where individuals can share their experiences, coping strategies, and offer each other empathy and understanding. You can seek out support groups within the school or online communities focused on mental health and anxiety.”

Although it might not seem like it, not every single moment of college is spent at a cool bar or party with a million friends. Sometimes you’ll spend your nights stressing out over assignments or missing home more than you realized you would, and you won’t be alone in feeling like that. Anxiety isn’t something that should be ignored in college, it’s something that you should be able to talk to with close friends or roommates and be able to cope with in your own way. 

• anxiety
• Holiday Szn 2023
• mental health
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