Starting university or college is a big change and having a mix of feelings is completely normal. You might feel excited about having more independence and freedom. At the same time, you may be nervous, wondering how to make friends and how to handle your coursework, finances and everyday student life. You might even feel sad about being away from home. It’s important to learn how to look after your mental health during this time.

In Scotland, approximately 40% of students experience a mental health problem during their first year of university. The transition to university life can be challenging, with new responsibilities and pressures that can take a toll on your wellbeing. The stress of juggling classes and coursework deadlines, managing your own finances, keeping up with your social life and making time for self-care can make it feel like it’s all too much.

In this guide, we’ll give you practical advice on how to manage your stress and take care of your mental health, whether you’re currently enrolled or have already graduated.

myths about student mental health

how does starting university affect mental health?

Starting university is a big life change. It’s often a time when people feel more emotionally vulnerable than usual and it can negatively impact your mental health. So, what can students expect during this transition?

• Independence and lack of structure: Having more freedom can feel exciting, but without a set routine, it’s easy to feel overwhelmed or unmotivated. 
• Money worries: Managing your own finances for the first time, like budgeting for rent, food and social activities, can be stressful. 
• Making new friends: Building a new social circle takes time and feeling lonely at first is completely normal. 
• Homesickness: Missing family, friends and the comfort of home is a common part of adjusting to university life. 
• Academic pressure: University work often comes with higher expectations, which can lead to stress and self-doubt. 
• Discovering neurodivergence: Some students realise they might be neurodivergent (e.g. ADHD or autism) as they face new academic and social challenges. 
• Exploring your identity and interests: University is a time for self-discovery, which can be exciting but also bring uncertainty. 

common mental health challenges faced by students 

Young people attending universities and colleges are in a critical transition period, often associated with various mental health difficulties. Here are some of the most common mental health conditions or challenges students face: 

1. Stress

Stress is a common psychological response to challenging situations or overwhelming demands. It often manifests as feelings of tension, anxiety or unease. For students, stress can result from academic pressures, exams, deadlines and personal issues. While stress can sometimes be a motivator, excessive or chronic stress can harm your mental health.

2. Anxiety

Anxiety is a common issue among students, with around 37% of students experiencing symptoms of anxiety or depression. It’s that uneasy feeling you get when you’re worried or scared about something that might happen soon or in the future. For some, intense anxiety can trigger panic attacks. When anxiety starts affecting your daily life, it becomes a mental health issue that needs attention.

3. Depression

Depression is a prevalent mental health condition among students. It represents a complex emotional state characterised by intense sadness, hopelessness and a loss of interest or pleasure in daily activities. When depressive symptoms persist and significantly impair a student’s functioning and overall quality of life, it is categorised as a mental health condition.

4. Eating disorders

Eating disorders encompass severe mental health conditions such as anorexia and bulimia. Anorexia involves extreme food restriction and distorted body image, often resulting in dangerously low body weight and physical and psychological complications. Bulimia involves binge eating followed by behaviours to control weight, leading to poor health effects and problems with body image.

5. Suicidal thoughts

Almost 1 in 5 students experience suicidal thoughts. These feelings encompass thoughts, urges or intentions related to self-harm or taking one’s own life. They often emerge because of overwhelming emotional distress, psychological pain or a sense of hopelessness. Suicidal feelings are medical emergencies, and anyone experiencing them should seek immediate help.

If these mental health challenges are affecting you, you might find it helpful to talk to a GP or wellbeing support within your university. 

Neurodiversity in students

Some students first realise they might be neurodivergent when they get to university. Being neurodivergent means your brain works differently in areas like focus, learning or social interaction. This can include conditions like autism, ADHD and dyslexia.

While neurodivergent students bring many unique strengths to their academic journeys, they are also at a higher risk of leaving university early and experiencing mental health challenges, such as anxiety or depression. The good news is that most universities offer specialised support for neurodivergent students like specialist mentoring, peer support groups and learning adjustments.

while in education: be SMART

Student life can feel overwhelming, so remember to be SMART.

Study effectively 

Use study techniques that improve focus and retention. Choose a productive environment, limit distractions and screen time, take regular breaks and maintain a healthy balance with technology and social media.

Master your schedule 

Keep track of deadlines and set aside dedicated time for studying. Try the Pomodoro technique: study for 25 minutes, then take a 5-minute break to stay focused and productive.

Achieve balance 

Make time for activities outside your studies, including clubs, friends, family or volunteering. Manage your finances with a budget and savings plan to support your wellbeing.

Refuel mind and body 

Prioritise sleep, healthy food, hydration, exercise and activities that help you recharge. Regular health and dental check-ups can also support your overall wellbeing and help prevent burnout.

Tackle stress 

Manage stress through mindfulness, breathing exercises and support from friends, mentors or trusted adults. Remember to:

• Stay positive: View setbacks as opportunities to learn.
• Keep trying: Set small goals and stay focused on your long-term aims.
• Be flexible: Adapt your plans when needed while staying true to what matters.

If things feel overwhelming, speak to a teacher, wellbeing service or someone you trust. Asking for support is a positive step.

after education: stay CALM  

Life after school, college or university can feel uncertain, but remember to stay CALM.

Cultivate personal growth  

Continue developing your skills, habits and confidence. Small, consistent changes can support your personal and professional growth.

Avoid comparisons  

Everyone’s journey is different. Focus on your own progress rather than comparing yourself with others.

Learn from experiences  

Stay open to opportunities, even if they differ from your original plans. Every experience can help you build skills and move towards your long-term goals.  

Maintain composure  

Finding work and adjusting to life after education can take time. Stay resilient, learn from setbacks and keep working towards your goals.

Young People’s Programmes

If you are an educator or work in student support, our Young People’s Programmes can support 14 to 18 year olds with the transition to higher education. We also educate educators on developing their skills and confidence to have more open conversations about mental health to support young people. Contact our team to find out more.