Beat The Back-to-School Blues With These Tips

Whether you're heading off to college for the first time, transferring to a new campus, or just clinging to the last golden days of summer, one thing's for sure: the back-to-school season is here, and with it comes a mix of excitement, nerves, and a touch of anxiety. It's totally normal to feel a little unsettled as routines shift and new chapters begin.

"You are entering a new phase of your life, so you will be anxious, and being anxious is not wrong. That is what life is about," said Smita Majumdar Das, executive director of Counseling and Psychological Services (CAPS) and Behavioral Health.

However, she said, there are a few ways to ease the anxiety one may feel when entering a new school year.

Get Prepared

When you are a new or transfer student, the anxiety is mostly floating to the surface because you are about to enter an unknown. Getting organized and prepared, said Majumdar Das, is going to take a lot of the unnecessary anxiety away.

"The number one step of managing anxiety of any kind is preparation," she said. "Having a mental map of your day eases anxiety and eases that first week."

Tips for this include:

• Using a map to check where buildings are on campus, even mapping out the time it should take you to walk from building to building. (If you live close enough or are moving on to campus before classes start, doing a dry run is also a great option.)
• Locating where food and beverages are so you know where to go between classes to grab a quick bite, if needed.
• Know who your professors are and which classrooms you are assigned to.

Use Your Roadmap

Whether you're a new or returning student, Majumdar Das emphasized that while it might seem obvious, relying on the academic roadmaps provided - especially your syllabus - can significantly reduce anxiety and help you stay on track.

"That is like that is your guidebook for how your semester will look. So again, organize yourself when you get a syllabus, read it and compare it to your others. That way, it will help with time management and scheduling," she said. "I think that's the number one reason for people really having a lot of issues in college - they just don't know how to organize because nobody told them how to do it."

Research Resources

You may not think you need mental health support, math tutoring, or IT help right now, but simply being aware of the many services available at Stony Brook University can ease lingering anxiety. Taking the time to research these resources early is key, because if you wait until you're in a tough spot, stress and anxiety are likely to come rushing back. Being proactive puts you in control and helps you feel more prepared for whatever challenges may arise.

"Know your resource, or the three or four resources that you anticipate needing to use. Do your research. So when you need them, you're not trying to find information; you already have it in your back pocket. This reduces anxiety even further," Majumdar Das added.

For times when it's harder to calm down, there are plenty of resources available on campus. Majumdar Das recommends visiting Stony Brook's Meditation Room, where students can enjoy quiet time alone or participate in a guided meditation class. The university also offers Sensory Rooms, equipped with sensory-friendly seating, fidget toys, earplugs, and earmuffs-ideal for moments that feel overwhelming. Knowing the hours and offerings of these spaces ahead of time can make a big difference when you need a break.

Additionally, the Center for Prevention and Outreach(CPO) and Student Accessibility Support Center(SASC) offer a range of helpful workshops throughout the semester, including sessions on time management and anxiety management.

And, of course, if there is something more serious going on, connect with Counseling and Psychological Services(CAPS) or TimelyCarefor more support.

- Emily Cappiello