about the AUTHOR
Dr. Greg Vander Wal is the executive director of The University of Alabama Counseling Center and a licensed psychologist. Vander Wal has over a decade of experience in collegiate mental health services.
As we reach the end of another academic year, many students (and others in our community) will be facing times of transition. Whether you are graduating and taking the next steps in your career or preparing to move home for the summer, the end of the year brings change, which is often accompanied by stress. Additionally, this academic year has been fraught with change, both within and outside our campus community.
Times of change can challenge our desire for control and predictability, especially when they have high stakes or represent uncertainty. Our bodies are designed to rise to the challenge and face stressors, but we have limited resources. Too much stress, or chronic stress, can lead to distress.
So, how do we become more resilient, or effectively cope with change and the stress that comes along with it?
Resilience is adapting well in the face of adversity and increasing our capacity for change. It involves embracing difficulty and change as a learning experience, as well as building a toolbox to cope with a wide range of difficulties in a flexible way. Resilience is NOT about getting rid of negative emotions, taking a “happiness pill,” adopting an all-or-nothing mindset or finding a solution to specific problems.
Resiliency Strategies
Feel free to use the following strategies for yourself or share them with others who are going through a transition.
1. Focus on what you can realistically control (hint: it’s less than you think).
When facing change, much of what creates worry and stress is outside our immediate control. It can be helpful to ask yourself, “Is this something I can control?” If the answer is yes, make a plan or take a step toward resolving the issue. If the answer is no, ask yourself if you can change your attitude or perceptions toward the situation.
2. Practice self-care.
It is important to prioritize your needs. Give yourself space. You are important! Be intentional about checking your approach to time management, organization, problem solving and stress management (sleeping well, eating well, exercising well and socializing).
3. Check your perception.
How we think about things affects how we feel about them, and often, our first impression is not accurate. Here are some helpful ways to think about change and challenges:
- Realistic optimism: “I can persevere” and/or “This too shall pass.”
- Reframe crisis into opportunity: As you think and talk about your issues, use “challenging” instead of “dangerous” and “opportunity,” not “hassle,” for example.
- Foster kind thoughts toward yourself: Be your biggest cheerleader, not your biggest critic.
4. Be present in the moment.
The present moment is the one place where you can take action. If you are living in the past or future in your mind, it steals the opportunity to act in the here and now. If you are thinking about the future, make sure you are focused on planning the next steps rather than worrying. All of these tactics can help you stay present:
- Practice mindfulness and acceptance.
- Use deep breathing exercises.
- Take a moment to pay attention to your five senses.
- Let go of the need to judge experiences as good or bad.
5. Focus on your priorities, goals and values.
Invest in knowing yourself. Understanding your own values and beliefs, and then acting on them daily, is a wonderful way to find contentment in the face of uncertainty and change. Make sure you engage in meaningful activities every day. Consider how you can learn or grow from challenges you face.
6. Be flexible.
A Japanese proverb says, “The bamboo that bends is stronger than the oak that resists.” The ability to be flexible and adaptive can help you navigate and embrace change. It is good to have goals and expectations, but it is also important to know when they need to be adjusted.
7. Find your support — and use it!
No one can navigate this life alone, especially when facing change and stress. Know who’s in your corner and lean on them when you need it. There is considerable strength in asking for help when you need it.
Stress Free Days are coming!
Each spring study week, the Counseling Center and University Programs partner to bring Stress Free Days to campus. This is a week of events that provide opportunities for students to de-stress while preparing for their final exams. There will be events throughout study week, April 21-25. As we get closer to the date, details will be provided through University Programs. We’d love to see you at any of these events!
Counseling Center Summer Services
Did you know that the Counseling Center is open during summer? Students who are actively enrolled in classes can access Counseling Center services. Services are also available for students who are not taking classes but reside in the state of Alabama. To qualify, you must have been enrolled in the Spring 2025 Semester and plan to be enrolled in the Fall 2025 Semester. We are not able to provide services to incoming freshman students until they arrive for the fall semester. We are also not able to provide services for students after they graduate.
Online Resource for Students!
Students have access to an online peer support community called Togetherall.
Togetherall’s online community is clinically moderated by mental health professionals and offers students a safe and anonymous place to express their thoughts, concerns and triumphs. Resources are FREE for UA students (aged 16+) to use and are available 24/7/365. You can give and receive support from others as well as access mental health and well-being courses and resources. To learn more, watch this short explainer video. It’s free, anonymous and available now. Sign up here!