Balancing Life and Learning: Mental Health Tips for Adults Heading Back to School
Back-to-school season isn’t just for kids. In my work with patients every day, I see how college students are among the most vulnerable populations when it comes to mental health concerns, and how today’s generation faces bigger challenges than ever before. Nearly half of all college students have experienced a psychiatric disorder in the past year, yet fewer than one in four sought treatment (National Library of Medicine).In the 2023–24 academic year, the American Council on Education found that 47% of students screened positive for anxiety or depression, 76% experienced moderate to high stress in the past 30 days, and 13% reported serious suicidal thoughts. Fewer than half of those in need received any therapy or counseling.
Adult Students Face a Different Set of Demands
For adults returning to school, the experience can be exciting but also uniquely demanding. I often hear from students about the pressures they face like rising costs of living, heavier workloads, constant digital distractions, concerns about public safety, and the need to juggle academics with jobs, family, and other responsibilities. These demands can take a serious toll on mental health, especially as a new semester approaches.In this post, I’m sharing some of the strategies I recommend most often to patients. I even use many of them myself when it comes to managing pre-semester anxiety, staying organized, preventing burnout to reduce stress and improve mental well-being throughout the academic year.
Mental Health Pressures on Today’s Students
Certain mental health conditions often intersect with the challenges of going back to school, especially for adult learners balancing multiple responsibilities. In my role at Keta Medical Center, I frequently help patients navigate:Depression
Depression, also known as major depressive disorder, is a common and serious mental health condition that affects how you feel, think and act.I’ve seen how, in students, depression can make it difficult to focus during lessons, complete assignments on time, or maintain motivation. It can also reduce energy and interest in connecting with classmates or participating in activities that help build a positive support network.
Anxiety
Anxiety is a persistent feeling of tension, worry, or unease. In many cases, it can also cause physical symptoms like sweating, hyperventilating (rapid breathing), upset stomach, and increased blood pressure.From my experience, anxiety often spikes for students around deadlines, presentations, or exams. It can interfere with concentration, cause avoidance of group participation, and lead to overstudying or procrastination, which results in more stress over time.
Post Traumatic Stress Disorder (PTSD)
Post-traumatic stress disorder (PTSD) causes traumatic memories to resurface regularly and can impact a patient’s daily living.For students I’ve worked with, PTSD can be triggered by high-pressure environments, certain subjects, bullying, or sudden changes in routine. These triggers can make it harder to engage fully with coursework or collaborative projects, whether in-person, hybrid, or fully remote.
These conditions can be intensified by the ongoing pressures of the academic calendar—tight assignment deadlines, safety concerns, financial strain, and competing demands from work and family. Recognizing their impact is a first step toward building strategies that protect your mental health as the semester approaches.
Navigating Pre-Semester Anxiety
Feeling the nerves as a new semester approaches? Here’s how I recommend starting refreshed and ready:
- Get plenty of rest. Sleep supports memory, concentration, and mood regulation. I encourage patients to set a consistent bedtime routine, as it can make a big difference in both academic performance and managing anxiety.
- Set goals. Decide what you want to achieve this semester and break it into smaller steps. A journal can help you track assignments, measure progress, and stay motivated. At Keta Medical Center, I provide journals for patients to use as reflection tools during treatment, and I’ve seen how they can also be incredibly useful for academic life. Writing things down, reflecting on progress, and staying organized can help you approach the semester with clarity and focus.
- Create your game plan. A well-structured plan can reduce stress and keep you on track when the semester gets busy. Use a calendar, planner, or digital scheduling tool to track deadlines, assignments, and commitments. Even a simple notebook works. If you’re already using one of our journals for reflection, I suggest adapting it to also track your school priorities.
- Stay connected with family and friends. Regular check-ins with your support system can help you stay grounded throughout the semester. Whether it’s a quick call, text, or video chat, especially if you’re studying far from home, make an effort to keep in touch with the people who matter most.
- Remain present. It’s easy to get caught up in deadlines and what’s next, but staying present can reduce stress and improve focus. I recommend taking a few moments each day to pause, breathe, and notice your surroundings. Whether it’s a short walk, mindful breathing, or any self-care activity, these small moments can boost your well-being and help you stay grounded throughout the semester.
Preventing Burnout
Even high academic achievers can burn out without balance. I often remind our students to schedule regular breaks, take short walks, and make time for exercise and quality sleep. Try enhancing your study methods by spreading your sessions out over several days instead of cramming, and change up how you review coursework. Read, write, talk through the material, and quiz yourself in different ways.Keeping your brain engaged in multiple formats helps you retain more and feel more confident. These habits not only protect your mental health but also help you sustain your performance throughout the semester. I follow these same practices myself by planning study time in smaller blocks, taking a walk between sessions, and using my journal to track what I have accomplished. It has worked for me and made a noticeable difference in how I manage stress.
How Keta Medical Center Can Help
At Keta Medical Center, my commitment is making mental health care accessible, supportive, and effective, so you can focus on your goals without added stress.For those students coping with severe depression and anxiety, we offer ketamine treatments, including Spravato®️ and IV infusions, tailored to your individual needs. We accept and work with most insurance plans, and my colleagues in the insurance department handle the complex and often frustrating approval process, taking that burden off your shoulders.
Our team includes psychiatrists who provide comprehensive psychiatric care, and psychotherapists who can offer therapeutic support throughout your treatment journey. You’ll also have a dedicated patient liaison, like me, serving as your advocate, ensuring you feel supported every step of the way.
With multiple locations across the NYC metro area and beyond, you can choose the setting that works best for you. Our spa-like treatment rooms create a calm, comfortable environment, and our flexible hours make it easier to fit treatment into your busy schedule.
From your first call to your last session, we provide well-rounded support designed to help you manage stress, protect your mental health, and stay on track with your academic goals.
One patient recently shared:
“I have noticed so much improvement and it’s sustainable. I know that all my insight and progress will help me for the rest of my life – not just this moment in time. The ketamine treatments have definitely helped me more than anything else has in the past. Hands down this has been the most effective way to address my depression and anxiety – getting to the root causes and understanding how to overcome it.”
Their story reflects what many students experience, finding the right support can make all the difference in managing stress, overcoming challenges, and staying focused on your academic and personal goals.
Schedule your free consultation with us today and take the first step toward feeling more balanced, focused, and ready for the semester ahead.
