Navigating Your First Year of College

It Is Common to Struggle

Many first-year students feel like everyone else has adjusted quickly while they are still figuring things out. Social media can make that feeling stronger. In reality, homesickness, loneliness and uncertainty are common during the first months. Noticing that these reactions are understandable can take some pressure off. Therapy can help you look at what is hardest for you specifically rather than comparing yourself to others. Many students find the second semester feels different once routines settle.

Build Structure From Scratch

High school often comes with built-in structure: set hours, parents nearby and teachers following up. College removes much of that. Creating your own structure, such as consistent wake times, scheduled study blocks and regular meals, can make a big difference. Marie can help you design a simple routine and adjust it as you learn what your weeks actually look like. The first version rarely sticks perfectly, and that is expected. Each adjustment teaches you something about your own rhythms.

Finding Your People Takes Time

Friendships in college often form slowly through repeated contact: a class, a club, a job or a shared floor. If social situations make you anxious, it can be tempting to stay in your room. CBT can help you take small, manageable steps toward connection and look at the thoughts that make reaching out feel risky. Small steps repeated over time tend to matter more than one big leap. It can help to remember that many others are also looking for connection.

Know Your Support Options

Your campus likely has counseling services, academic advising and tutoring. Using them is a sign of good planning, not weakness. Private therapy can be another option if you want a consistent therapist outside campus systems. If you ever feel unsafe or think about hurting yourself, call or text 988 or contact campus emergency services right away. Knowing these options ahead of time makes it easier to reach for them when a hard week arrives, rather than trying to figure everything out in the middle of stress.

Talk About Your Transition

Marie offers a free 15-minute consultation to talk through what is happening and whether her practical, collaborative CBT approach seems like a fit. Sessions are 50 minutes, and individual sessions are $200. Online therapy is available anywhere in Oregon, and you can ask about current Portland office availability if meeting in person matters to you. Bringing one or two concrete examples to the call is usually more useful than a full history.

Questions You May Have