Whether it’s your first time on campus or you’re a seasoned college student, the start of a new school semester can be exciting, stressful and a little scary all at the same time.

Between finding classes on campus and fitting in with new friends, you may be feeling anxious about the upcoming semester. Keep in mind, new-school-year nerves are normal and there are resources to help you — including your Wellstar primary care physician as well as on-campus counselors.

“Anxiety often goes unrecognized and undiagnosed,” said Wellstar pediatrician Dr. Andrew Doyle. “It’s not always recognized or talked about because people think it’s a normal part of life. But when anxiety interferes with completing homework, socializing or working at your job, it’s not necessarily normal. It’s helpful to have someone check it out.”

Signs of anxiety can also include difficulty sleeping, abdominal pain, headaches, significant changes in appetite or an explosive temper.

“There are effective treatments that make a difference for students including lifestyle changes, medication and therapy,” Dr. Doyle said.

Getting enough sleep, exercise and healthy food are highly important, and Dr. Doyle also recommends planning downtime from social media and life responsibilities.

“Therapy and role-playing can help you recognize your stressors and think through how to handle them ahead of time so you can face those situations,” he said. “For example, on exam day, start with positive self-talk. You can say, ‘I’m feeling nervous. I have a headache and an upset stomach. I know that’s because I’m anxious. I’ve taken many tests before and I can do this so I don’t need to worry about it.’ Breathing exercises before the test can help you stay calm. You can also plan ahead of the test to do something enjoyable afterward and to focus on that instead of the stressor.”

To help you start the semester off feeling mentally strong and physically healthy, here are some wellness tips to get you off to your best school year yet.

Study guide to stay healthy

From medical appointments to personal safety, follow our tips to prepare for college and prioritize your health.

• Take control of your health. Book your annual physical with your primary care physician at the start of the semester.
• Make mental health a priority. Get sufficient sleep, exercise and nutrition. Bring up any questions or concerns about stress, anxiety and depression with your primary care provider.
• Recognize anxiety and manage it. When you recognize a situation that triggers anxiety, start positive self-talk and deep breathing. 
• Schedule in self-care. College can be intense. Make time for yourself to do things you enjoy for your mental and physical well-being.
• Stay organized. Use a planner or calendar to schedule classes, exams and study time to keep yourself on track.
• Set roommate rules. If you’re living with roommates, create clear rules for your space like noise levels, chores and when other friends are allowed over.
• Know your surroundings. Get familiar with the campus layout and where the security station or emergency phones are located.
• Use the buddy system. Stay alert on campus and walk with a friend when possible, especially at night.
• Protect yourself at parties. Never leave drinks unattended, whether you’re hanging out at a bar, party or other gathering with friends.

Get ready for campus life

Heading to college can be a big transition, and you may feel anxiety about the upcoming changes, especially during a pandemic. But don’t be afraid to ask for help if you need help getting ready or adjusting.

Talking to your Wellstar is a great place to start, whether your concerns are about physical, emotional or mental health. Our health partners are here to support you and can connect you with specialists to keep you feeling well.

Book your annual physical today and be sure to bring up any questions or concerns you have with your doctor.

The new school year comes with a lot of change for children — a different classroom, teacher, peers and learning material. That change can cause anxiety in some children, especially if they struggle at school and are dreading the return. 

You can help your child start the school year with confidence by discussing any anxiety they may feel and talking through what they can expect.

“We have to make sure that kids are ready and comfortable,” said Wellstar Pediatrician Dr. Hebah Pranckun. “We should validate their feelings and let them know being nervous and anxious about school is normal.”

• Encourage conversations. Talk with children about the upcoming school year and some changes they can expect so they feel a bit more prepared. Role play any situations they’re nervous about and brainstorm possible solutions.
• Visit the school. If children are new to a school, especially if they are younger, arrange a time to visit the school and see the classroom.
• Plan ahead. After the first few days of school, check in with your child about how the year is going so far. Then, look ahead at what the rest of the year could be like.

Start the year strong with a wellness screening

One way to begin the school year with confidence is to have a healthy start and book a  preventative care check-up. While wellness screenings are important for helping children grow up healthy, going to the doctor can be a stressful or scary experience for some children. 

“I try to do whatever I can to make life better, whether it's treating their acute illness or helping them work through the troubles that they're having, so that when they leave my office, I've given them something to hold onto that is going to make life better for them,” said Wellstar Pediatrician Dr. Andrew Doyle.

Wellstar’s pediatricians will get to know the whole family and ease your child’s fears about their check-up.

“You have to get down on their level, whether that means squatting on the floor or sitting next to them on the table. Let them know that you're not a threat and this should be their comfort zone,” Dr. Pranckun said. “All the attention goes to them, whether it's a high-five or asking what their favorite sport is.”

Find a pediatrician near you and book your child’s back to school check-up so they start the year healthy.