enENG    FR     中文资料
enENG    FR     中文资料

Time for change: thriving through stressful academic transitions

August 31, 2023
By: Dr. Stéphanie Correia, Clinical Psychologist

It’s that time of year again, when summer is winding down, and that sweet mid-summer period during which many young people bask in the « no school, no problems » sunshine is coming to an end. For many, summer represents a stress-free pause before getting back to the regularly scheduled program. However, for some, the summer before a major transition is rife with anticipatory stress.

Academic transitions, whether from elementary to high school and beyond, are both a period of great opportunity and vulnerability. Research findings indicate that, on average, students experience moderate increases in depression and anxiety symptoms in the summer before the transition to post-secondary education[1]. Globally, one-third of college students will experience clinically significant depression or anxiety symptoms in their first year[2]. This is not surprising given that academic transitions include a large dose of the four universal ingredients that generate stress: novelty, unpredictability, threatened self-esteem or self-image and low sense of control[3].

While some degree of anticipatory stress is normal and adaptive, here are a few key points to consider if you are supporting a student or if you are navigating an academic transition yourself:

Do some recon: Getting familiar with a new environment ahead of time can significantly decrease anticipatory stress. Gradually discovering and figuring out for themselves where things are and how things work gives students the sense of security they need before fully immersing themselves.

Make connections: It is only natural that academic transitions force changes in students’ social networks. Social connectedness is a powerful buffer against stress in this context[4]. Challenging unhelpful thoughts about their likability and ability to make friends may aid students in opening up.

Encourage independence: Parenting strategies that encourage autonomy have a positive impact on students’ mental health and well-being in academic transitions[5]. Encouraging the student to take charge in some decisions may help provide a greater sense of control in times of significant change.

Foster self-compassion: Research suggests that the ability to extend kindness, acceptance, understanding and compassion towards oneself is the most consistent predictor of a successful academic transition1. Practising self-compassion may help students reframe critical thoughts that threaten their self-esteem and undermine their ability to adapt.

In truth, anticipatory stress, while normal, does little to promote a successful academic transition. Rather, by taking action and practising self-compassion, all students have the opportunity to effectively level-up academically while also thriving socially and emotionally.


[1] Kroshus, E., Hawrilenko, M., & Browning, A. (2021). Stress, self-compassion, and well-being during the transition to college. Social Science & Medicine269, 113514.

[2] Auerbach, R. P., et al. (2016). Mental disorders among college students in the World Health Organization world mental health surveys. Psychological medicine46(14), 2955-2970.

[3] https://humanstress.ca/stress/understand-your-stress/sources-of-stress/

[4] Evans, D., Borriello, G. A., & Field, A. P. (2018). A review of the academic and psychological impact of the transition to secondary education. Frontiers in psychology9, 1482.

[5] Duineveld, J. J., et al. (2017). The link between perceived maternal and paternal autonomy support and adolescent well-being across three major educational transitions. Developmental psychology53(10), 1978-1994.


About the author

Stéphanie Correia completed her PhD in clinical and research psychology at the Université du Québec à Montréal (UQAM), holds a Bachelor’s degree in Psychology from Concordia University, and is a clinical psychologist at Connecte Montreal Psychology Group. The team at Connecte loves writing about ways to boost our mental health and bring psychology into our everyday lives. For more helpful tips, check out Connecte’s blogs, podcast, follow @connectepsychology on Instagram or like us on Facebook.