College Student Mental Health and the Spring Semester: Why It Can Feel So Heavy (and What to Do About It)

Stephanie Dunn, LPC, NBCC

Spring semester has a reputation for being the “fresh start” semester.

New classes. Longer days. A sense that things should feel lighter. Although, for many college students and young adults, spring doesn’t feel light at all.

If you’re heading back to campus after winter break, you might be carrying more than just your backpack and laundry bags. Leaving home again can stir up sadness, anxiety, or guilt, especially if the holidays brought rest, connection, or a sense of safety you didn’t realize you needed. Going back to school often means returning to pressure, expectations, and a pace that doesn’t always leave room to breathe.

And that’s just the beginning!

The Academic Pressure is Real.

Spring coursework can feel intense right from the start. Professors will move quickly with clear (high) expectations. For many students, spring classes are tied to long-term goals: prerequisites, internships, graduate school plans, or maintaining a GPA that feels tied to your worth.

If you’re preparing for spring graduation, the pressure can feel even heavier. You may be balancing final projects, capstones, or exams while quietly asking yourself: What comes next? The excitement of graduating can exist right alongside fear, grief, and uncertainty.

It’s common to feel like everyone else has a plan while you’re still trying to figure things out. Spoiler Alert: most people are figuring it out as they go.

The Emotional Weight of Transition

Transitions, even positive ones, can be stressful.

Spring semester brings changes in routines, relationships, and roles. Maybe your friendships shifted over break. Maybe a relationship feels uncertain. Maybe you’re questioning whether the path you’re on still fits who you are becoming.

College is a time when identities are forming and reforming. You’re learning who you are, what matters to you, and where you want to go. That kind of growth can feel exciting and overwhelming.

Add in financial stress, part-time jobs, student loans, or family expectations, and it’s no wonder many students feel stretched thin.

You’re Not “Falling Behind” You’re Human

The most common things I hear from young adults is: “I feel like I should be handling this better” or “I don’t know how to handle this”.

But stress during this season doesn’t mean you’re weak or failing. It means you’re navigating real life changes while trying to meet high demands, often without much space to slow down or check in with yourself.

Feeling anxious, unmotivated, overwhelmed, or emotionally exhausted doesn’t mean something is wrong with you. It means your nervous system might be asking for support.

Why College Student Mental Health Support Can Help Right Now

Therapy isn’t just for moments of crisis. It can be especially helpful during times of transition.

Times when you’re adjusting, questioning, and carrying a lot internally.

Talking to a therapist can help you:

• Manage academic and performance-related stress

• Navigate relationships and communication challenges

• Process the emotions that come with leaving home or preparing for graduation

• Build coping tools for anxiety, burnout, or low motivation

• Explore questions about identity, purpose, and “what’s next”

Having a consistent space to talk things through can help you feel more grounded, clear, and supported when everything else feels uncertain.

How I Support Young Adults During Times of Stress and Change

I work with college students and young adults who are navigating stress, transitions, and the pressure to “have it all together.” My approach is warm, collaborative, and focused on the whole person, not just symptoms.

Together, we slow things down. We make space for what you’re feeling. We work on practical tools for managing stress while also exploring deeper patterns, beliefs, and expectations that may be weighing you down.

Whether you’re feeling anxious, burned out, disconnected, or unsure of your next steps, you don’t have to figure it out alone.

A Gentle Reminder as the Semester Begins

If this spring feels heavy, you’re not behind. You’re not broken. You’re not the only one feeling this way.

College student mental health support is allowed. Rest is allowed. Asking for help is allowed.

If you’re ready to prioritize your mental wellness this semester—or even just curious about what support could look like, I invite you to reach out. Taking care of your mental health is not a distraction from your goals. It’s part of how you sustain yourself through them.

Frequently Asked Questions (FAQ)

As a college student, is it normal to struggle with my mental health when I go back to school after a break?

Yes, absolutely. Winter break often gives you a chance to slow down, reconnect with people who know you well, and step away from constant demands. When you head back to campus, you're not just leaving physical comfort. You're leaving behind that sense of ease and support. It's completely normal to feel sad, anxious, or even a little grieved about that shift. Your body and mind are adjusting to a big change in environment and pace.

How do I know if what I'm feeling is "just stress" or something that needs professional support?

If stress is affecting your sleep, your ability to focus, your relationships, or how you feel about yourself, that's worth paying attention to. You don't need to wait until you're in crisis to reach out for help. Therapy can be useful when you're just feeling stuck, tired, or like you're going through the motions. If you're wondering whether you should talk to someone, that question itself is often a good indicator that support could be helpful.

I feel guilty about struggling when other people seem fine. What's wrong with me?

Nothing is wrong with you. What you see on the surface rarely tells the full story. Most people are dealing with more than they show, and comparing your internal experience to someone else's external appearance will always leave you feeling like you're falling short. Struggling doesn't mean you're weak or doing something wrong. It means you're human and you're carrying a lot right now.

What if I don't have time for therapy during the semester?

I get it. Your schedule is already packed. But here's the thing: when you make space to process what you're feeling and build better coping tools, you actually function better in all the other areas of your life. Therapy doesn't have to be one more thing adding to your stress. It can be the thing that helps you manage everything else with more clarity and less burnout. Even meeting every other week can make a real difference.

What are signs that a man might be struggling emotionally, even if he doesn’t say so?

Men may not always verbalize their struggles. Signs can include irritability, overworking, withdrawal, substance use, physical tension, or a sense of disconnection from purpose or relationships. Holistic therapy can help uncover what’s beneath these surface behaviors.

How is holistic therapy different from traditional talk therapy for men?

Holistic therapy goes beyond talk. It includes somatic practices, mindfulness, energy work, and body awareness—meeting men where they are emotionally, physically, and spiritually. It also honors the masculine experience without pathologizing it.

How does Stef Dunn support men in working with vulnerability and emotional healing?

Stef creates a grounded, nonjudgmental space where men can safely explore emotions, identity, and personal growth. Her approach honors the masculine experience while gently inviting deeper self-awareness, emotional resilience, and inner alignment through body-based practices, mindfulness, and holistic therapy.

What types of therapy does Stef offer for men who are ready to begin healing?

Stef offers individual therapy sessions for adult men seeking a more intuitive, integrated approach to mental health. Her work includes somatic therapy, energy-based tools, and mindfulness to support clients in moving through stress, grief, trauma, or burnout. You can reach out for a discovery call to explore what feels right for you.

Where is Stef Dunn located?

Stef provides holistic mental health support from 2 Village Square, New Hope, Bucks County, Pennsylvania. Services are available virtually, making them accessible to clients across the region and beyond.

Ready to Discover Your Ikigai?

Finding your ikigai isn’t about making drastic life changes—it’s about small, intentional steps toward a life filled with purpose, joy, and balance.

Join us in the Mindful Pages Book Club, where we’ll be diving into Ikigai: The Japanese Secret to a Long and Happy Life and exploring ways to cultivate a meaningful existence.

Sign up today and get your FREE Ikigai Workbook—a guided resource to help you uncover your true passions, strengths, and purpose.

Your journey to a more fulfilling life starts now. We can’t wait to explore it with you!