Campus mental health experts offer students tips for the new year

By Caitlin Fillmore

Not to be a Scrooge, but the first day of classes for the Spring 2026 semester is Jan. 20. 

As students plan to navigate the new year, keeping that date in mind will help them bounce back from a long break, say mental health experts from Cal State Monterey Bay’s Personal Growth and Counseling Center.

“Breaks can be both restorative and disruptive,” said Amy Miller, a licensed clinical psychologist and the PGCC clinical and training lead. “Returning to campus afterward can feel like hitting a reset button; sometimes energizing but sometimes jarring.”

Miller said winter break habits such as staying up late or shifting between structured and unstructured environments can lead to students feeling “off-track” in January and February. She offered these signs someone may be struggling to readjust to campus life:

• Difficulty re-establishing sleep patterns or feeling unusually tired
  
  
• Trouble concentrating or staying organized with academic tasks
  
  
• Feeling overwhelmed, unmotivated or uncharacteristically anxious
  
  
• Withdrawing from friends or activities usually enjoyed
  
  
• Notable changes in appetite or energy
  
  
• Procrastination or avoidance of responsibilities that typically feel manageable

An adjustment period is natural, Miller emphasized. And it applies to more than just students. Many people returning from a holiday break may face some of the same issues. 

“These signs don’t necessarily mean something is wrong,” she said. “But if a student notices these patterns persisting or intensifying, it can be helpful to reach out for support.”

One way to help with the adjustment period is by establishing a routine, Miller said. Routines help provide predictability when academic and social expectations feel unpredictable.

“Having a consistent daily rhythm—whether that’s regular sleep, study times, meals or movement—helps anchor students amid these transitions,” she said. “Routines can reduce stress, improve focus and support overall well-being by creating a sense of stability and control. When students intentionally build habits that align with their values and goals, they often feel more grounded and better able to manage the demands of campus life.”

In addition to a routine, healthy sleep habits make a big difference, said Jessica Lopez, a marriage and family therapist and the PGCC’s clinical and outreach lead.

“Improved sleep can positively impact the body, mind and spirit,” Lopez said. “Students who engage in healthy sleep hygiene will notice improvements in their concentration, mood, energy and health. When we get quality sleep, we are better able to take on the day and respond to challenges and stress.”

The classic New Year’s resolution may seem tempting for students, but it can lead to disappointment, said Lopez. Instead of a classic resolution, Lopez suggested investing more time in favorite hobbies instead.

“I encourage students to engage in an activity they’ve been successful in and do more of it,” Lopez said. “Engage in activities they want to do, rather than what  they think they ‘should’ or ‘ought to’.” 

The Personal Growth and Counseling Center offers special events and ongoing opportunities for students to find mental health support. Lopez encourages students to attend the upcoming RESET for Spring event. Held on the first day of the spring semester, this event will highlight ways to reset through reflection, eating mindfully, sleep hygiene, exercise and talking things out. RESET for Spring takes place from noon to 2 p.m., Jan. 20, at the Otter Student Union.

Students can access the Personal Growth and Counseling Center directly by calling the office at 831-582-3969 or dropping in during walk-in hours, Mondays through Thursdays from 1 -  4 p.m. The PGCC can also be reached via Let’s Talk locations in the Affinity Centers. 

Lopez also mentioned the Otter Student Union’s meditation room, for students seeking reflection or spiritual support. Campus chaplains host community gatherings in the room on Thursdays from noon to 12:30 p.m.

Adjusting from holiday mode can be difficult for anyone, Miller said.

“I’ve worked with students who felt discouraged when productivity dropped during break and they returned feeling behind, even though rest was exactly what they needed,” she said. “These shifts are extremely normal, and with support and a gradual return to routine, most students regain their balance within the first few weeks.”