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The following is a news article you can adapt and submit to a campus paper, newsletter or other news media, with your name and organization on the byline. Make sure to include any local information at the end of the article.

This school year, don’t let stress get the best of you

College can be a time of change and excitement, but for many students this next step in life can be stressful and confusing. If you’re a freshman, you may be away from home, and everything familiar, for the first time. For returning students, re-adjusting to a new school year after a long summer break can be challenging. If you’re feeling stressed, you’re not alone. In the last year, over 30 percent of college students were so stressed out that their school work suffered1. Whether you’re new to campus or starting your senior year, here are some tips to help you settle in to the semester.

Carefully plan your day. Only three hours of class a day? It can be hard to budget all your time to get assignments done, especially with added responsibilities such as jobs. Study habits that may have worked in high school most likely will need to be adapted to fit the academic demands of college. Make time each week to prioritize your schoolwork, and set realistic goals for yourself. If you feel stressed out, take a break and stretch, exercise, or visit with a friend.

Practice healthy living. Sleep, exercise and eating habits all play a role in your physical health and wellness. For instance, too many students wait until the last minute to study and sacrifice much needed sleep, which is known to take an immediate toll on your mood. In fact, a recent national survey found that people who got seven or more hours of sleep a night were more likely to report their mood as excellent, compared with those who only got six hours of sleep or less2. It also is no myth that people can gain weight during their freshman year. In fact, freshmen gain an average of four pounds in the first 12 weeks of school3. Excessive weight gain can affect your body image and self-esteem, and lead to depression, anxiety and other mental health problems4. To stay healthy, check out your campus recreational center for a schedule of athletic activities you enjoy, and your dorm cafeteria or student union for healthier dining options.

Avoid excessive drinking. You may think that drinking is just part of the college experience. The reality is that most college students overestimate the amount that other students drink5. If you’re not into drinking or the party scene, campus life organizations offer plenty of alternative activities. These activities—whether a dance party, cultural event, concert, or comedy night—will help you meet other students that share your interests. If you do decide to drink, know your limits, never accept a drink from a stranger, never drive or be a passenger in the car of someone who has been drinking, and stick with your friends.

Manage stress. College students are turning to unhealthy activities such as binge drinking or improper prescription drug use to cope with stress associated with homesickness, loneliness, exams, constant deadlines, social pressures to fit in, family expectations, and fatigue, among other things. If you’re stressed out, there are healthy steps you can take to feel better. Go for a walk, exercise, take up a hobby, participate in an extracurricular activity, and/or talk to a friend.

Stay connected. Freshmen struggle with homesickness whether half an hour away from home, or at a campus across the country. Keep in touch with your family and old friends, but make sure not to isolate yourself from making new friends at school. While socializing may come easier to some more than others, you can meet people by participating in extracurricular activities like sports and clubs, or by joining study groups. Check your student union for a schedule of upcoming events and club meetings.

Communicate. Many freshmen have never had to share such a small space with someone before—let alone a perfect stranger! Living with another person can be challenging. Work through conflicts before they blow up. Regularly communicate with your roommate(s), and set rules for the room that you both can agree on. And remember, you don’t have to be best friends.

Watch your spending. Many college students are on a tight budget. Fortunately, restaurants, movie theaters, and museums often offer student discounts. Be creative—it is possible to have fun without spending money. If you’re having a hard time paying for school, visit your campus career center for help finding scholarships and managing your money wisely. Be careful with credit cards. It is very easy to get into debt, so spend wisely and avoid impulse purchases.

Seek support from other people. This may be a roommate, a friend, your parents, or your Resident Advisor if you live in a dorm. Sharing your feelings reduces isolation and helps you realize that you are not alone. If you are constantly feeling overwhelmed, stressed or depressed, talk to someone at your student health center.

For more information, contact your local Mental Health Association or the National Mental Health Association at 1-800-969-NMHA (6642).

1. American College Health Association. American College Health Association - National College Health Assessment (ACHA-NCHA) Web Summary. Updated April 2006. Available at http://www.acha.org/projects_programs/ncha_sampledata.cfm. 2006.
2. Better Sleep Council 2006 Consumer Survey.
3. Levitsky DA, Halbmaier CA, Mrdjenovic G. The freshman weight gain: a model for the study of the epidemic of obesity. Int J Obes Relat Metab Disord. 2004 Nov;28(11):1435-42.
4. Simon GE, Von Korff M, Saunders K, Miglioretti DL, Crane PK, van Belle G, Kessler R. Association Between Obesity and Psychiatric Disorders in the U.S. Adult Population. Arch Gen Psychiatry. 2006;63: 824-830.
5. Borsari BB, Carey KB. Descriptive and injunctive norms in college drinking: A meta-analytic integration. J Stud Alcohol. 2003;64:331-341.