Online registration, student academic systems, orientation week, and performance expectations can make the start of the year feel overwhelming. Students often focus on modules, schedules, class attendance, familiarising themselves with the campus, and understanding the curriculum, while mental health often takes last place. Yet student well-being is just as important – because how you think, feel, and cope affects everything else.

Here are five reasons why prioritising your mental health during your studies matters, and how the University of the Free State (UFS) helps you do just that.

1. The earlier, the better: Tackle admin ASAP and speak up soonest 

The start of the year is emotionally demanding. Transitioning into a new academic year can be overwhelming, whether you are a first-time entering student or a returning student. Navigating online registration systems and adjusting to new expectations can feel intimidating, especially when everything happens digitally.

Reaching out early when you start feeling overwhelmed by administrative steps can help prevent stress from escalating and make the adjustment smoother.

2. It’s okay to not feel okay: You are not alone

Many students assume they are alone in feeling overwhelmed, especially when others seem to be coping online. According to Dr Munita Dunn-Coetzee, Director of Student Counselling and Development (SCD) at the UFS, research shows that between one in four and one in two students experience significant mental health challenges.

Normalising these experiences is important. Talking to friends or sharing your feelings can reveal just how many people are struggling in similar ways. Mental health challenges are common and nothing to be ashamed of.

3. You’ve got a friend in us: Peer support matters, on and offline

Peer support networks and peer mentors reduce isolation, challenge stigma, and connect students through shared experiences. They foster a sense of belonging and make it easier to have honest conversations about stress and adjustment.

The SCD has trained students across all three campuses as SCD Influencers. These students help start conversations about mental health, share information about available services, and act as a link between students and support structures. Peer support at the UFS is strengthened through collaboration with Student Affairs, the Centre for Universal Access and Disability Support (CUADS), residence and day residence heads, Kovsie Health, and UFS Protection Services, creating a connected network of care.

4. Set your pace for the race: Academic pressure starts early

University life requires students to manage their own time and responsibilities while navigating online platforms independently. Senior and postgraduate students face added pressure, including graduating on time, working part-time, and supporting their families.

Planning early and aligning your goals with realistic expectations can help manage this pressure. Academic success and mental well-being are closely linked, and the start of the semester is a crucial time to set a sustainable pace.

5. Don’t wait for health breaking points: Early support matters

Many students delay seeking help, but waiting too long can make recovery harder and disrupt academic progress. Signs such as persistent sadness, irritability, difficulty concentrating, changes in sleep or appetite, and withdrawing from others should not be ignored.

The SCD offers individual and group counselling, support groups, developmental programmes, workshops, webinars, self-help resources, career counselling, and a 24-hour toll-free South African Depression and Anxiety Group (SADAG) careline at +27-800-00-6363, SMS 43302, or helpline@sadag.org. These services are available to first-year, senior, and postgraduate students across all three UFS campuses.

“Each one of us has been born with resilience,” Dr Dunn-Coetzee says. “The way you use it can change your life. You choose. Reach out. You can do this.”