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 to live 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. 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 living space 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, try
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
groups, so you can meet people with the same interests as you. You'll also
meet tons of people in your classes and 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 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 binge a bit at first,
sampling everything and snacking late at night. Eventually, many gain
weight (the "freshman 15"). But is it so horrible?
Both girls and guys do more maturing during
their college years, so some weight gain is to be expected. Unless a
person gains a lot of weight, the problem is less about the weight gain
than what may happen as a result: excessive dieting, which tends to bring
about a seesaw effect of dieting and binge eating.
How to avoid this roller-coaster food ride?
Eat normally and at regular intervals - usually three meals with one or
two healthy snacks - at the same times each day. That way, you'll train
your body to be hungry at those times and then you will be responding to
your inner signals. Eating only when you're hungry and only until you're
full is eating in a natural way.
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? Pay attention to that food pyramid you've been seeing. 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 a 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. Experts suggest limiting your
caffeine intake to 100 milligrams or less per day - this will help you to
prevent becoming a caffeine fiend (caffeine is addictive) and to avoid
withdrawal symptoms like headaches and irritability. Most people think
caffeine is only in coffee, but watch out for it in soft drinks, iced
teas, chocolate, 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 from 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 nearby excursions like
horseback riding, yoga at sunrise, a ski/snowboard trip, 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: June 2005
Originally reviewed by: Jonathan A. Schneider,
DO