GOING TO COLLEGE

It seems like just yesterday you stood proudly in your cap and gown, high school diploma in hand. But today, a scuffed dorm room floor has replaced the waxed commencement stage.

Yup. You've made it to college. You, and you . . . alone.

Wait a minute! Just because you're on your own doesn't mean you're alone. With so many of your high school peers beside you, there's no reason to worry. Read on to beef up on your college survival skills. Before you know it, you'll be feeling more at ease in your new surroundings.

Taking the Stress Out of College

Sure, there are things you've never dealt with before: living away from home, dealing with roommates, washing your own clothes . . . but with a little preparation, you can build enough confidence to tackle any stress that comes your way.

Living away from home tends to be the toughest adjustment for first-year students. You've had a job description that clearly tells you your role within your family all of your life. The family comedian? The mediator? Maybe the translator? Whichever role you fulfilled at home, when you're gone, you're not sure where you fit in. It may seem like your family is doing fine without you, and you may feel uncomfortable or sad about these changes.

You may also feel homesick in your first weeks and months. The first thing you should know if you're longing for your old scene, friends, or even your bratty brother, is that homesickness is very common. In fact, just about everyone experiences it at some point in his or her life. But you still may feel lonely or left out.

Some students turn to alcohol, heavy partying, excessive sleep, smoking, or drugs to deal with these sorts of problems. Don't resort to getting wasted all the time to cope with your new situation - too much partying can result in lots more problems and can seriously interfere with your ability to keep up with all your assignments, papers, and exams, and that will only make matters worse.

Try to identify your feelings and fears, and talk about what you're going through. The sooner you deal with these issues, the sooner you'll feel better. If you are homesick, it can help to call, write, or email your parents, other family members, and friends from home to let them know how you're doing and to tell them you miss them.

Who else can you talk to? For starters, that person sharing the dorm room with you. Roommates are great built-in buddies, and as first-year students themselves, they're probably experiencing many of the same fears and worries that you're dealing with.

But what if you don't get along with your roommate?

Your roommate might be as unlike you as the cafeteria's mystery meat is from your mom's pot roast. In some cases, that's a good thing; opposites sometimes attract. And a different perspective may be what you need. But if you just don't get along, there's no reason to freak out. You'll still have to spend the year together, so try to respect your differences.

It can help to find someone you do feel understands you. On a campus with plenty of people your age, chances are great you'll find someone with whom you click. And if you can't wait for that, make a stop at the school counseling center. All universities have one, and first-year fears are something the counselors know well.

Staying Healthy Away From Home

Sore throats, sprained ankles, and pesky wisdom teeth are as common among college students as homesickness. And who has time to hightail it home to the family doctor when you get sick?

With this in mind, universities have created health centers that act as mini-hospitals, staffed with doctors, nurses, and dentists ready to tend to your needs. Check out your student orientation packet or your school's website to find out more information about the health center and where it's located.

Insurance Plans

What about insurance? Some schools require all students to have nonemergency health care insurance. In these cases, the school usually offers a low-cost insurance plan that can be paid for at the time of registration and used worldwide. These plans often cover basic health care and injuries sustained in intercollegiate or club sports as well.

At other schools, however, health insurance is optional and not necessary to receive treatment at the health center. But there is a charge for medical services.

In any case, before you go to school, be aware if your school requires health insurance and discuss with your parents what kind of health insurance, if any, you have.

Emergency Care

Knowing about the health insurance you carry or the location of the health center isn't all you need to stay well, however. You might need to get a prescription filled, or you might become injured and need emergency treatment.

Upon arrival at school, check to see if your health center offers 24-hour medical attention. If not, make a point to learn how to access emergency medical care through a local emergency department or urgent care clinic. Write this information and any important phone numbers somewhere you can easily find them if necessary.

You should also find a pharmacy. Although some schools offer a pharmacy on campus, other students may need to venture off campus to find one. Don't wait until you're sick to go searching!

Prevention Tips

It's great to be prepared if you get sick, but better yet, how can you prevent getting sick in the first place? The usual measures apply - stay out of the way of sneezes and wash your hands frequently. But in college, you have to think about community bathrooms, shared computer terminals, and cramped living quarters, all of which make germs way too happy.

In shared shower stalls, you'll want to guard against warts and athlete's foot by wearing sandals in the shower and drying your feet well afterward. If you spend time in the school computer labs, it's a good idea to carry some antibacterial hand lotion in your backpack. When your roommate gets sick, don't pick up any used tissues left laying around, and use a germ-fighting solvent to occasionally wipe down shared things like doorknobs, telephone receivers, and remote controls. Don't underestimate the power of eating well and getting a good night's sleep. As always, the best defense is a good offense.

The First-Year Food Factor

Another facet to staying well away from home is eating right. Suddenly you're faced with a buffet-style eating environment and there's unlimited double-decker chocolate cake. There's no one there to make sure you're eating the right amount of protein, carbohydrates, and calcium. Why not have pizza for dinner every night? Many college campuses have lots of fast-food restaurants within easy walking distance (or better yet - delivery) of dorms or classes.

Most students tend to binge a bit at first, sampling everything (not to mention snacking late at night) and ultimately overeating. Eventually, many gain weight (you've probably heard this referred to as the "freshman 15"). Is it so horrible?

According to Francie Berg, a licensed nutritionist and adjunct professor at the University of North Dakota, it's to be expected. College is a maturing stage for males and females both mentally and physically, she says, and students need to learn that some weight gain is OK.

The problem is not the weight gain, says Berg, but is what often results from a few pounds: excessive dieting, which tends to bring about a seesaw effect of starving and binge eating. 

How to avoid it? "Eat normally. Eat at regular intervals - usually three meals with one or two healthy snacks - at the same times each day," says Berg. "You will train your body to be hungry at those times and then you will be responding to your inner signals. Eating when you're hungry, only eating until you're full - it's eating in a natural way."

Unnatural eating, which includes chowing down when you're bored, munching because your roommate has pizza, or snacking on chocolate simply because you're stressed, means you are overriding your body's natural signals. This tends to lead to more chaotic eating, binge eating, and weight gain.

So now you know when to eat, but how about what to eat? Pay attention to that food pyramid you've been seeing. You know the one: lots of veggies, fruits, and grains at the bottom; some meats, eggs, and milk in the middle; and a bit of sweets, sugars, and salts at the top. Eating right is all about balance. If each day's meals include too many items from one food group, it's at the cost of nutrients from another. To ensure a well-rounded diet, you'll want to eat foods from each group and that includes the occasional dessert.

"There are no good foods and no bad foods, there are only good diets and bad diets," says Berg. In other words, don't worry about eating a candy bar, just don't use it to replace a well-balanced dinner.

A final note about food: it's tempting to pull all-nighters with the aid of caffeine. Experts suggest limiting your caffeine intake to 100 milligrams or less per day - this will help you to prevent becoming a caffeine fiend (caffeine is addictive) and to avoid withdrawal symptoms like severe headaches and irritability. Most people think caffeine is only in coffee, but watch out for other sources of caffeine like soft drinks, iced teas, and over-the-counter sleep aids.

First-Year Fitness

Obviously, staying healthy isn't only about what you put in your body, it's also about what your body puts out. That means effort, energy, and exercise. And college is the best place for it.

Staying fit is easier than ever at college. You don't have to go out for a sport to enjoy an afternoon of in-line skating, a morning jog around the track, or a Saturday soccer game.

Get started by checking to see if your school offers any club sports. Generally, campus recreation centers are a great place to find information on them. Want to start your own? Post a notice in the dorm or call the school newspaper to place an ad. If you're interested in individual sports, that's great, too. Many rec centers rent equipment and offer classes in everything from aerobics to yoga to self-defense. You'll probably have access to the school gym, which may include exercise equipment, a pool, or a track.

Better yet, make your exercise work for you. Take a sport or fitness class within your school's curriculum. Not only will you gain a course credit, you'll have a time set aside each week that you won't miss.