Acknowledge That Transition Is Hard

• It’s normal to feel lonely, anxious, homesick, or unsure.
• You don’t have to have it all figured out – give yourself time to adjust.
• Accept your feelings without judgment. They’re valid.

Build a Support System Early

• Connect with people: roommates, classmates, RA, or club members.
• Stay in touch with friends or family back home – you don’t need to cut ties to grow.
• Don’t be afraid to ask for help – everyone needs it at some point.

Use Campus Resources

• Take advantage of counseling services or student wellness centers.
• Join support groups (many campuses have ones for first-year students, mental health, or identity-based communities).
• Academic advisors and professors can also be surprisingly helpful and empathetic.

Set Healthy Boundaries

• Learn to say no to things that overwhelm you (too many events, toxic people, overcommitting).
• Protect your time for rest, hobbies, and reflection.
• You don’t have to be available 24/7 just because others are.

Develop Healthy Coping Skills

• Try journaling to process your feelings.
• Use breathing exercises, meditation, or mindfulness apps like Headspace or Calm.
• Do something creative (music, art, writing), even if you don’t “feel good at it.”

 Create a Personal Routine

• Predictability helps emotional regulation – regular meals, sleep, and self-care go a long way.
• Even small routines like a morning walk or evening tea help create structure.

Limit Comparison

• It may look like everyone else is thriving, but most people are struggling in their own way.
• Stay focused on your growth and goals – your journey is unique.

Celebrate the Small Wins

• Every step forward counts: getting to class on time, making a new friend, asking a question in class.
• Reflect on what’s going well each week – not just what needs fixing.

Take Breaks from Technology

• Social media can distort reality and fuel FOMO or anxiety.
• Try device-free meals, walks, or journaling time.

 Know When to Reach Out

• If you’re feeling persistently down, anxious, or isolated, you’re not alone.
• A counselor or mental health professional can help you develop coping tools and feel supported.

Don’t be afraid to ask for help  

• Use campus mental health resources, talk to trusted friends, or see a counselor if you’re feeling overwhelmed.
• Practice mindfulness or journaling
  Daily reflection or meditation helps with self-awareness and managing emotions.

Limit comparison
Everyone adjusts at their own pace. Focus on your growth, not others’ highlight reels.

And remember, taking care of yourself can help lead to better outcomes with substance use.

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