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Starting college is an exciting milestone—but it also brings profound changes. From tougher coursework to making new friends and handling more independence, your first year can feel overwhelming. The good news? There are strategies that can help you not just survive but truly thrive. Before we talk about such strategies, let’s take a moment to understand what makes a new chapter, starting college or graduate school in this case, often challenging.

Getting a Grip on Psychological Adjustment

Psychological adjustment is the process of adapting to new challenges and roles while maintaining your well-being. As a student, you may face this in many ways, whether you are beginning college for the first time, starting graduate school, or returning to school after time away. This can include managing rigorous coursework, meeting new people, coping with homesickness or shifts in your support system, and balancing increased freedom & autonomy with added responsibilities.

Sounds straightforward, but the reality can feel complex. College and graduate-level work is typically more demanding and less structured than what many students have experienced before, which can create new pressure. Finding time to connect with new friends while staying in touch with loved ones is not always easy. On top of that, learning to manage your time, make decisions, and take ownership of your choices can be stressful at first. All the while, you may also be exploring who you are—your values, beliefs, goals, and so on. Exciting? Yes, but also a lot to take in.

So how can you adjust in a healthy way? One powerful tool is adopting a growth mindset— a fascinating concept coined by psychologist Dr. Carol Dweck, which is about believing that your abilities can improve with practice, effort, and learning from mistakes, rather than being set in stone. 

Why a Growth Mindset Helps

How you interpret challenges shapes your experience, including your adjustment process. With a fixed mindset, mistakes feel like proof that you’re “not good enough,” which can then fuel anxiety and procrastination. A growth mindset or the belief that you can improve through effort, strategies, and support, however, frames any challenges or setbacks as learning opportunities for further growth. 

This shift in your mindset can make a big difference. Students with a growth mindset usually bounce back from setbacks more easily, feel less overwhelmed, and often perform better in demanding classes. Instead of fearing failure, they see it as part of the process of learning and growing.

Strategies for Adjustment and Stress Management

With this concept in mind, here are some practical ways to bring a growth mindset into your first year:

• Reframe challenges. Struggling with an assignment? Swap “I’m not smart enough” with “I’ll figure this out” or “What support or additional information do I need?”
• Replace self-criticism with curiosity. Instead of “I’m behind,” try “What small step can I take today?”
• Set small goals. Break big tasks into steps and celebrate wins along the way. Remember, any progress is progress.
• Value effort, not just grades. Consistent effort and growth matter more than perfection. Remember that grades are not the only measure of your learning and growth. 
• Make new connections. Join clubs, attend campus events, or simply reach out to peers, professors, and university staff members. A solid support network makes tough days easier.
• Practice self-compassion. Treat yourself like you’d treat a friend going through a tough time.
• Use campus resources. Know what is available to you and practice reaching out! Consider accessing faculty office hours, academic advising and coaching, tutoring services from the Center for Learning and Student Success, mental health support from the Student Counseling Center, just to name a few. If you don’t know where to start, reach out to the Office of Student Support for guidance.

Adjusting to college is a journey, not a test. Feeling stressed, uncertain, or uncomfortable often means you’re growing one day at a time. By combining self-awareness, a growth mindset, and practical strategies, you can handle your first year with confidence. Remember, it’s not about being perfect. It’s about learning, growing, and becoming the person you hope to be.