A popular A student in her small high school, Katie started
college expecting to ace her courses and be best friends with her
two roommates. But things didn't turn out that way. Psych 101 -
the course she thought would be a first-semester favorite - turned
out to be a struggle. And her roommates were as different from
Katie as the cafeteria's mystery meat was from her mom's
pot roast.
Katie summed up her first semester as one of "changed
expectations." Some things that she thought would be perfect
turned out to be a bumpy road, but other things turned out to be
much easier. Katie came from a close family and a small school, but
she surprised herself when she adjusted with very little
homesickness. She had been worried about being uninspired by her
required economics course, but she loved how the professor applied
the material to real-life situations.
Katie's advice? Try not to have preconceived expectations of
what college will be like. Be open to surprises.
Taking the Stress Out of College
Katie realized that the things she'd been realistic about
turned out to be the easiest to deal with. She'd expected to
find it hard living away from home, not only in terms of missing
her family but also in dealing with practical stuff like washing
her own clothes. But, because she anticipated these issues, Katie
found them less stressful.
Living away from home tends to be the toughest adjustment for
first-year students. You've had a clear role within your family
all of your life: the family comedian, the mediator, maybe the
translator. Whichever role you filled at home, when you're
gone, you're not sure where you fit in. It may seem like your
family is doing fine without you, and you may feel uncomfortable or
sad about these changes.
You may also feel homesick in your first weeks and months. The
first thing you should know if you're longing for your old
scene, friends, or even your bratty little siblings, is that
homesickness is very common. In fact, just about everyone
experiences it at some point in his or her life. So how do you deal
with feeling lonely or left out?
Try to identify your feelings and fears, and talk about what
you're going through. The sooner you deal with these issues,
the sooner you'll feel better. If you are homesick, it can help
to call, write, or email your parents, other family members, and
friends from home to let them know how you're doing and to tell
them you miss them.
Who else can you talk to? For starters, that person sharing the
dorm room with you. Roommates can be great built-in buddies. As
first-year students themselves, they're probably experiencing
many of the same fears and worries that you're dealing
with.
But what if you don't get along with your roommate?
Meeting Roommates and Making Friends
In some cases, it can be a good thing if you and your roommate
aren't much alike. A different perspective on things may be
helpful. But it's probably wise not to expect that you'll
be best friends with your roommate because it can set you up for
disappointment. Katie came to college expecting to be best buddies
with her roomies. But over time it felt like the two of them made
her the third wheel. With a switch in roommates and a change in
attitude about what to expect, she ended up having a blast.
Not everyone can switch roommates, though. That's why it
helps to start with the idea that you'll respect your
differences no matter what.
If you and your roomie don't get along, it can help to find
someone you do feel understands you - which should be easy on a
campus with plenty of people. Giving new students an opportunity to
meet is one idea behind freshman orientation. And many schools have
student organization nights where all of the campus clubs gather
and promote their organizations, so you can meet people with the
same interests as you. You'll also meet tons of people in class
or in your dorm.
If you're really having roommate or friendship troubles,
make a stop at the school counseling center. All universities have
one, and first-year fears are something the counselors know well.
The counselors will either talk to you one-on-one or if there is a
peer group for students who are feeling like you, you can choose to
join it. Talking to others who are in the same situation can be
comforting. You can also talk to your RA about any adjustment or
roommate problems.
Some students turn to alcohol, heavy partying, excessive
sleeping, smoking, or drugs to deal with their first-year problems.
Unfortunately, students who resort to getting wasted all the time
to cope with their new situation often find that too much partying
brings lots more problems, like interfering with their ability to
keep up with assignments, papers, and exams. In the worst case, it
may mean getting in trouble with the college judicial
department.
Staying Healthy Away From Home
Sore throats, sprained ankles, and wisdom teeth that act up are
as common among college students as homesickness. It's very
easy, especially in a dorm environment, to catch bugs like the flu.
People come in and out of your room all the time, and some of those
who are sick may pass it on. And who has time to go home to the
doctor when they get sick?
With this in mind, universities have created health centers
staffed with doctors, nurses, dentists - even nutritionists and
counselors - ready to tend to your needs. Check out your student
orientation packet or your school's website to find out more
information about the health center and where it's located.
Insurance Plans
Some schools require all students to have nonemergency health
care insurance. In these cases, the school usually offers a
low-cost insurance plan that can be paid for at the time of
registration and used worldwide. These plans often cover basic
health care and injuries sustained in intercollegiate or club
sports as well.
At other schools, however, health insurance is optional and not
necessary to receive treatment at the health center. But there is a
charge for medical services.
Before you go to school, look into whether your school requires
health insurance and discuss with your parents what kind of health
insurance you have, if any.
Emergency Care
Knowing about the health insurance you carry or the location of
the health center is not all you need to stay well, however. You
might need to get a prescription filled, or you might become
injured and need emergency treatment.
When you get to school, check to see if your health center
offers 24-hour medical attention. If not, make a point to learn how
to access emergency medical care through a local emergency
department or urgent care clinic. Write this information and any
important phone numbers somewhere you can easily find them if
necessary.
You should also find a pharmacy. Although some schools offer a
pharmacy on campus, other students may need to venture off campus
to find one. It's no fun to go hunting around for these things
when you're sick - being prepared can really help!
Prevention Tips
It's great to be prepared if you get sick, but better yet,
how can you prevent getting sick in the first place? The usual
measures, like washing your hands frequently, also apply at
college. But you'll also have to think about community
bathrooms, shared computer terminals, and cramped living quarters,
all of which make germs way too happy.
If you spend time in the school computer labs, it's a good
idea to carry some antibacterial hand lotion in your backpack. When
your roommate gets sick, use a germ-fighting solvent to
occasionally wipe down shared things like doorknobs, telephone
receivers, and remote controls. And don't underestimate the
power of eating well and getting a good night's sleep. As
always, the best defense is a good offense.
First-Year Food
You've landed in a buffet-style eating universe and
there's unlimited double-decker chocolate cake. Many college
campuses have lots of fast-food restaurants within easy reach of
dorms or classes. Why not have pizza for dinner every night? Plus,
you'll probably find that ordering Chinese food or cheese bread
with friends at 2 AM is a common activity after a night out.
Most students tend to eat more than they did when living at
home, sampling everything and snacking late at night. Eventually,
many gain weight (the "freshman 15").
Studies show that students on average gain 3 to 10 pounds during
their first 2 years of college. Both girls and guys do more
maturing during their college years, so some weight gain is to be
expected. But people who really pack on the pounds may become
overweight or obese, increasing their risk of developing
weight-related medical problems like high blood pressure and
diabetes. And some students may resort to excessive dieting or
other unhealthy eating behaviors when they see the number on the
scale creeping up, or because they feel stressed.
To help you maintain a healthy weight, eat normally and at
regular intervals - usually three well-balanced meals and maybe one
or two healthy snacks - at the same times each day. That way, your
body knows what to expect. Pay attention to your inner signals and
eat when you're hungry and stop when you feel full. Watch
portion sizes and try to resist trips back to the buffet for
additional servings.
But chowing down when you're bored, munching because your
roommate has pizza (even though you've already had dinner), or
snacking on chocolate simply because you're stressed, means you
are overriding your body's natural signals. This tends to lead
to more chaotic eating and weight gain.
So now you know when to eat, but how about what to eat? Eating
right is all about balance. You'll want to eat foods from each
group every day. If your meals include too many items from one food
group, it's at the cost of nutrients from another. Eating from
many food groups doesn't just give the body a well-rounded diet
- it satisfies your mind's craving for variety, too. So
don't worry about eating an occasional candy bar, just
don't use it to replace a well-balanced dinner.
A final note about food: It's tempting to pull all-nighters
with the aid of caffeine. But too much caffeine can cause anxiety,
dizziness, headaches, and the jitters. Caffeine can also interfere
with normal sleep. And you can become dependent on caffeine with as
little as 100 milligrams a day, which means you may experience
withdrawal symptoms like headaches and irritability if you
don't get your daily fix. Most people know caffeine is in
coffee, but watch out for it in energy drinks, soft drinks, iced
teas, and over-the-counter medications.
First-Year Fitness
Staying fit is easier than ever at college - a good thing,
because students should aim to get 60 minutes of
moderate-to-vigorous exercise every day. You don't have to go
out for a sport to enjoy an hour of Frisbee in the quad, a morning
jog around campus, or a game of soccer with people in the dorm
after class.
Get started by checking out what's offered at your campus
recreation center. Many rec centers rent equipment and offer
classes in everything from aerobics to yoga to self-defense.
You'll probably have access to a school gym, which may include
exercise equipment, a pool, or a track. If you're lucky, your
school might have amenities like a rock-climbing wall! And if
indoor exercise doesn't appeal to you, some colleges and
universities offer excursions within the area like horseback
riding, yoga at sunrise, a ski/snowboard trip to a nearby mountain,
or even white-water rafting.
Staying healthy isn't only about what you put in your body,
it's also about what your body puts out. That means effort,
energy, and exercise to keep you powered up during college.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: August 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.