The transition that no one really prepares you for

College is exciting and disorienting at the same time. New freedom, new schedules, new relationships, and new pressures arrive all at once. In the Triad, campuses like UNC Greensboro, NC A&T, Wake Forest, and High Point University buzz with opportunity. That energy can hide rising anxiety, isolation, perfectionism, or burnout. Use this practical guide to protect your mental health whether you are a first-year finding your footing or a senior eyeing what is next.

Build a routine that respects your brain

Sleep is your superpower. Aim for a consistent 7 to 9 hours. Anchor your wake time, even on weekends, and your bedtime will follow. If you can, keep screens out of bed and stop caffeine eight hours before sleep.

Design your day with focus blocks. Two 50-minute study blocks between classes beat a six-hour cramming session at midnight. Put them on your calendar as real appointments.

Move your body, even briefly. Ten minutes of walking before a tough class can lower anxiety and sharpen attention. Campus rec centers count. A loop around the quad does too.

Tame perfectionism without lowering your standards

Perfectionism masquerades as motivation but often triggers paralysis. Try the 80 percent rule. Aim for “good enough to submit” first, then polish if you have time. Break big projects into daily “minimum viable actions,” such as opening the document, writing a messy outline, or drafting one paragraph. Progress beats pressure.

Manage social anxiety and loneliness

Name the awkward. Everyone is improvising. Start with low-stakes reps. Ask one classmate a question after lecture, or join a small club where showing up equals belonging.

Host micro-hangs. Two people and tea in a dorm common area counts as a social life. Big parties are optional. Consistent small connections protect your mood.

Digital check: If scrolling leaves you feeling worse, set app limits and move icons off your home screen. Replace doomscrolling with a 10-minute ritual where you text three people you like.

Study skills that actually work

• Active recall: Quiz yourself rather than re-reading notes.
• Spaced repetition: Review smaller chunks over several days.
• Teach it: Explain a concept to a friend or out loud. If you can teach it simply, you understand it.

Substance use reality check

Campus culture can nudge you toward a version of “normal” that is not normal for your body. If alcohol or cannabis shifts from social to stress relief, that is useful data. Try a two-week reset. If stopping is harder than you expect, reach out. We can help you sort habit from coping.

Relationship health 101

Healthy relationships are reciprocal, respectful, and energizing. If you feel consistently smaller, more anxious, or isolated, take that seriously. Boundaries are not walls. They are doors with knobs you control. A counselor can help you practice saying no, identify green flags, and repair conflict without losing yourself.

Recognize when stress is becoming something more

• Persistent low mood or irritability
• Changes in sleep or appetite
• Panic attacks or constant worry
• Thoughts of self-harm or suicide. This is an emergency. Seek help now by calling or texting 988.

Using campus and community support

Campus counseling centers offer short-term services, groups, and crisis support. Those slots fill fast, so get on the schedule early. If you want ongoing therapy, we provide private, weekly counseling, both in person and via secure telehealth, so you do not have to retell your story each semester. We can also coordinate care if you are returning home on breaks.

What a first session at Triad Counseling looks like

• Zero judgment. Bring the messy middle and we will meet you there.
• Clear goals. Together we choose one or two targets such as sleep, panic reduction, study routines, or relationship boundaries.
• Tools you will actually use. Expect practical skills such as breathing techniques, thought reframes, and experiment-based homework, along with a plan for the week ahead.
• Flexible scheduling. Evening appointments and telehealth reduce friction with class and work.

A note for parents

If you are reading this, you care. Encourage your student to book an initial session even if things are not that bad. Early support prevents crises and builds lifelong skills. We are happy to talk through options and privacy questions.

You are allowed to ask for help

College is growth under pressure. Support does not make you weaker. It helps you find your footing faster. If you are in Greensboro, Winston-Salem, or High Point, or anywhere in North Carolina via telehealth, Triad Counseling is here to help you thrive on campus and beyond.