As October rolls in, this time of year marks a shift as college students settle into the rhythm of campus life. It’s also when college counseling centers often see a spike in referrals. The newness of college and campus life has worn off and the adjustment to their new workload is taking place. The weather also starts to change and there is less sunshine. For students with mental health challenges, the stress of new routines, academic demands, and social pressures can heighten anxiety, depression, or other mental health concerns. However, this can be a normal part of the transition to college life.
Checking in on your freshman’s well-being during this time can be helpful, but it’s also important to guide them in developing the skills to self-assess their progress. Below I will give you a checklist that you can use with them and then share with them so they can use it for themselves.
Why October is Significant for Freshman Mental Health
By October, the initial excitement of college has typically worn off, and students are faced with midterms, mounting assignments, and homesickness. College counseling centers often report an increase in students seeking mental health support at this point in the semester. This uptick is expected as the stresses of balancing academic, social, and personal responsibilities all come to the surface. October is also when World Mental Health Day typically falls, bringing this topic to the forefront for the whole world.
For freshmen with pre-existing mental health challenges, these transitions can feel overwhelming. Some students may already be connected with on-campus counseling services, while others may hesitate to seek help. It’s important to normalize the experience of feeling overwhelmed and to remind your student that seeking help early can prevent issues from escalating.
A Mental Health Self-Assessment Checklist for College Freshmen
As a parent, you can play a supportive role in helping your freshman assess their mental health and well-being. Encourage them to take a step back and evaluate how they’re really doing. Here’s a self-assessment checklist that can help guide them:
Sleep: Am I getting enough sleep? Am I experiencing difficulty falling or staying asleep?
Mood: Have I felt consistently anxious, sad, or irritable over the past few weeks?
Academic Stress: How am I managing my coursework? Do I feel overwhelmed or behind in my studies?
Social Connections: Do I feel connected to my peers? Am I isolating myself or having difficulty making friends?
Physical Health: Am I taking care of my physical health? Am I eating well, exercising, and attending to any physical ailments?
Support Systems: Do I know where to go for help on campus, and am I comfortable reaching out if I need to?
Balance: Am I balancing academics, social life, and personal time? Or does one area feel like it’s taking over?
Enjoyment: Am I finding moments of enjoyment or joy throughout my day?
Here is a printable version of this checklist to share with your child.
How Parents Can Help Their Students
As your child navigates this challenging time, your role as a parent is to provide support while allowing them to practice independence. Here are a few ways to help:
Encourage Open Conversations: Rather than jumping straight into problem-solving mode, ask open-ended questions like, "How are you feeling about school right now?" or "What’s been the hardest part of adjusting to college life?"
Normalize Seeking Help: If your child is struggling, remind them that visiting the college counseling center or contacting a resident advisor (RA) for support is completely normal. Encourage them to seek help sooner rather than later if they feel off.
Check-in on Their Self-Care: Remind your students that maintaining balance is key. Encourage them to prioritize sleep, socializing, and taking breaks from academic stress. Self-care isn’t a luxury—it’s a necessity.
Suggest a Break: If your student is feeling particularly overwhelmed, encourage them to take a mental health day or plan a weekend visit home if that’s feasible. Sometimes, a change of environment can be a refreshing reset as long as it doesn't become a permanent break.
Don’t Forget About Your Own Self-Care
It’s natural to worry about your child during this major life transition, but it’s equally important to check in on your own mental health. As a parent, watching your child navigate stress and anxiety can trigger your own feelings of worry, helplessness, or even guilt. Be mindful of your own needs—whether that means taking time for yourself, talking to friends, or seeking professional support. Managing your own anxiety will help you be a calmer and more supportive presence for your child.
Parenting a college freshman is a balancing act between letting go and staying connected. By keeping open lines of communication and providing the right tools, you can support your child through this critical adjustment period. Remember, it’s normal for both you and your student to feel anxious during this time. Trust in their ability to adapt, and know that resources are available for both of you to lean on as needed.
Mental Health Resources for College Students:
988 Crisis Line
Phone and text support for crisis, drug and alcohol abuse, or if you need someone to talk to. The 988 Lifeline is available 24/7/365. Your conversations are free and confidential.
Website: https://988lifeline.org/
The Jed Foundation (JED)
Offers resources for mental health, emotional well-being, and suicide prevention among teens and young adults.
Website: jedfoundation.org
National Alliance on Mental Illness (NAMI)
Provides resources on managing mental health during college and offers support for students and families.
Website: nami.org
Active Minds
A national nonprofit dedicated to promoting mental health, particularly among college students, with peer-led programs across campuses.
Website: activeminds.org
ULifeline
An online resource offering confidential mental health support and self-screening tools for college students.
Website: ulifeline.org
American College Health Association (ACHA)
Provides resources on how students can support their health and wellness on campus.
Website: acha.org
Counseling Services Directory
Many colleges offer counseling services; parents and students can locate these resources by visiting their school’s website or checking directories like Psychology Today’s Therapist Finder.
Website: psychologytoday.com/us/therapists
Crisis Text Line
Offers free, confidential support 24/7 for individuals experiencing emotional distress. Students can text "HELLO" to 741741.
Website: crisistextline.org
Substance Abuse and Mental Health Services Administration (SAMHSA)
Provides a helpline and resources for individuals and families dealing with mental health issues.
Website: samhsa.gov
As always, I look forward to your conversations with your students, teens, and young adults. Let's make this journey joyful and transformative for them!
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Disclaimer:
I am not a licensed therapist or mental health professional. The information provided in this blog is for educational purposes only and should not be considered as medical or psychological advice. If you or your child are experiencing a mental health crisis, please contact a healthcare professional or use the resources provided above.
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