5 Ways to Manage Stress During the Back-to-School Transition

Heading back to campus in Boulder, whether you’re starting at CU Boulder for the first time or returning after summer break, can bring a mix of excitement and stress. New classes, unfamiliar professors, shifting schedules, and adjusting to life away from home (or back into the campus routine) can feel like a lot to handle at once.

As a Boulder-based therapist who works closely with college students, I’ve seen that small, intentional habits can make this transition far less overwhelming. These strategies are simple, realistic, and designed to fit into a busy student’s life.

1. Keep a Grounded Morning Routine

How you start your day sets the tone for everything that follows. If the first thing you do is roll over and check your phone, you’re starting with someone else’s priorities before your own. Instead, give yourself a few minutes to be intentional.

Try:

• Stretching or light movement to wake your body up

• Journaling to clear your mind or set intentions

• Breathing exercises like the 5-4-3-2-1 grounding method (name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste)

Even 10–15 minutes can reduce stress hormones and help you feel more in control before diving into the day.

2. Break Your Week Into “Manageable Chunks”

When you think about the whole semester, every assignment, exam, and project, it would make sense that your stress levels spike. Instead, focus on smaller time frames you can control.

Practical tips:

• Map out one week at a time in your planner or calendar app.

• Break assignments into smaller steps and schedule those steps instead of the full task.

• Pair deadlines with self-care breaks so rest feels built-in, not like a guilty indulgence.

Students who chunk their work this way often feel more confident and less paralyzed by the size of their workload. And remember, if you’re at CU Boulder, your professors are used to students asking for clarification and it’s always okay to check in if expectations aren’t clear.

3. Protect Your Sleep Like It’s a Class You Can’t Miss

It’s tempting to stay up late to finish work or hang out with friends, especially early in the semester. But research shows that poor sleep impacts memory, focus, and mood, all of which matter for your academic performance.

To protect your rest:

• Keep a consistent bedtime and wake-up time.

• Avoid screens 30 minutes before bed (try reading, stretching, or listening to calming music instead).

• If noise is an issue in dorms or apartments, invest in earplugs or a white noise app.

In Boulder’s busy student life, late nights are inevitable sometimes. Just remember: one all-nighter can throw off your body’s rhythm for several days. Have fun, but be mindful of how you’re feeling!

4. Learn the Art of “Micro-Breaks”

You don’t have to wait for a long weekend to recharge. Short, intentional breaks throughout the day can reset your focus and help your brain absorb what you’re learning.

Ideas for micro-breaks:

• A quick walk on campus

• Standing up and stretching between study sessions

• Stepping outside to breathe deeply and notice your surroundings

• Talking to a friend for a few minutes instead of scrolling

If you’re on the CU Boulder campus, just walking to the UMC or grabbing coffee on the Hill can serve as a brain reset. Movement is especially powerful because it lowers stress hormones and boosts endorphins.

5. Ask for Help Before You’re in Crisis

One of the biggest mistakes students make is waiting until they’re completely overwhelmed to ask for help. Stress is normal, but support can make it manageable before it turns into burnout.

On-campus resources to explore early:

• CU Boulder Counseling and Psychiatric Services (CAPS) — short-term therapy and workshops

• Academic Success and Achievement Program (ASAP) — free tutoring and study skills

• Peer mentoring programs through student organizations

• Disability Services for academic accommodations

It’s also worth letting a friend or roommate know you’re open to checking in on each other’s mental health. Sometimes just having someone ask, “How’s your week going?” can make a big difference.

Final Takeaway

The back-to-school transition is a big shift, but it doesn’t have to be overwhelming. With the right strategies, from grounding your mornings to taking micro-breaks and seeking help early, you can start the semester feeling steady, focused, and ready to make the most of your time in Boulder.