4 Tips for a Less Stressful First Semester

When’s the last time you checked in with yourself  – honestly  – and asked, how are you doing today? What do you feel in your body? What feelings can you name?  Does it feel like there is no time to process any of these changes because of the fast pace?

how to smooth the transition back to school

Times of transition can heighten our stress response and our emotions, and the internal pressure can build up fast.

Here are 4 quick tips for a smoother and more mindful transition back to school.

(More of a visual learner? Watch  my short video where I show you how to do a mindful body scan and start putting these tips into practice!)

1. check in with your body

Noticing that your shoulders are suddenly tight all the time or that you’re waking up with your jaw sore from clenching your teeth all night? Our brains and bodies are connected and our bodies often give us clues to what we’re feeling internally.

A quick body scan can help us start to get familiar with the tension in our body, since it’s a reflection of what’s happening in our brain.  We often hold the tension of change and overwhelm in our bodies, and taking time to identify this, as well as identifying when it feels most intense, can help us start to get familiar with what’s going on for us emotionally and why. Once we identify it in our bodies, then we can name the emotion. 

2. take time to identify emotions

Even if it's just for 5 minutes before closing the books for the night, checking in with and naming the emotions we feel can help us start to process them. Ignoring uncomfortable emotions might feel useful in the short-term, but the longer we practice avoidance, the more we tend to react in unhelpful ways and get caught up in negative relational cycles. Taking time to sit with and name emotions can help us start to understand what we’re feeling. Once we name the emotion, then we can do something about it. 

3. notice patterns 

Do you always feel exhausted after a particular class or does hanging out with that one friend group leave you feeling anxious and confused for hours afterward? The fact that certain stressors affect our emotions and mood might seem obvious, but when we get busy we often don’t make connections between these patterns and how we’re really doing. Some stressors may not be within our control, but anticipating how we are likely to be affected by them can help us to prepare well and even build our routines to give us some downtime afterward. If we can notice our triggers, we can prepare well for them. 

4. think about what’s worked before 

When things get too overwhelming and it feels like there just are not enough hours in the day to get it all done, fall back on what you know works. It could be hauling out the planner, taking a mental health walk, or processing with your best friend - think about what coping strategies have made you feel more in control in the past, and lean into it. It can be helpful to make a list of your coping strategies before you feel impossibly overwhelmed so you don’t have to think about it when the moment comes (pro tip- add this list into your phone notes for easy accessibility).

next steps

If you can’t think of any coping strategies that work for you, or if you’re having trouble identifying and processing emotions, reaching out to a therapist could be a great option to help you toward a semester of confidence and clarity. 

Before I became a counselor, I swam competitively for more than a decade. I know what it’s like to feel the weight of expectations from professors, coaches, family, friends, and the pressure we put on ourselves to achieve. Asking for help from a professional therapist can help you prioritize your own needs and develop coping skills that you can use long after college.

Shoot us a text or call  Lifeologie Counseling Grand Rapids today at (616) 929-0248 or request an appointment with me to learn how these mindfulness techniques can help you navigate anxiety, change, stress, and major life transitions. Outside Michigan, you can look for Lifeologie Counseling therapists near you who specialize in working with college students and young professionals. 

Here’s to a great semester!