Common Concerns

Learn more about eating disorders through the National Institute of Mental Health website.

Academic Accommodations:

If you are diagnosed with ADHD, you may be eligible for disability services under the Americans with Disabilities Act (ADA) of 1990 and the Rehabilitation Act of 1973. The USAO Disability Services Office is responsible for coordinating the provision of reasonable academic accommodations for the documented manifestations of cognitive and/or psychiatric disabilities.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305). 

Attending college is one of the first major life transitions for many young adults. Some students are excited to take on the new experiences of campus life, while others feel apprehensive about making this change. Regardless of your outlook when beginning your first year of college, you may benefit from talking with others who have already made that transition.

Making the Transition:

What are some of the most common changes you can expect in the first year on campus?

• New environment and relationships.  First year students must adapt to an unfamiliar environment, adjust to different living arrangements, and develop new relationships. Living with roommates may be the first ‘test’ freshmen experience. Students face the challenge of adjusting to roommates who may have very different boundaries and individual needs than family and friends from home. Roommates may or may not develop close friendships, but communication and compromise can build a smoother transition. College brings a unique opportunity to interact and live with students from various backgrounds and cultures. Expanding your worldview by learning about each other’s differences and similarities will likely enhance your college experience.

• Greater personal freedom.  Living on your own for the first time means that you will gain independence and take charge of the many choices and decisions that your parents and teachers made for you in the past. While this new found freedom can be exciting, it may also feel overwhelming and less predictable than what you are accustomed to. The freedom to manage your daily life is a learning process, but one that can be very satisfying.

• Added responsibility.  First-year students must manage the important daily responsibilities that accompany their increased personal freedom. Students must manage basic tasks such as eating, sleeping, exercising, and going to class. New students must also address more complex responsibilities such as balancing studying and socializing, participating in clubs and activities, and handling finances. Managing time is a demand that all first-year students experience. A typical day in college is less structured than high school, and there is more reading and studying that is required outside of class. Some students may feel as if they have no free time to do anything but schoolwork, while others feel like they have too much free time outside of the classroom.
• Changing relationships.  While there are many changes occurring in your new campus life, there will also be changes in your relationships. New students often face challenges such as best friends going to other universities, beginning new romantic relationships or maintaining existing ones, and juggling newly formed relationships with already established ones. Students must balance a sense of connectedness and separation while at college. Some freshmen feel the need to call or e-mail home several times a week in the first few months away, while others require less frequent communication with their family and friends.

Common Stressors:

The first year of college is a new and exciting adventure, but one that may come with a few challenges along the way. What are some of the most common stressors that first-year students experience?

• Time Management. Now that you are in college, there are no more eight hour school days like those in many high schools. You may have class for six, three, or even zero hours a day. The rest of your time must be negotiated between homework, clubs and activities, work, socializing, and self-care. College students often feel as if there is just not enough time to do everything that needs to be done. Using a schedule and some organizational skills will help you to effectively manage your hectic and changing life.

• Academic Performance. By nature, college coursework is challenging, and it can be hard to keep up with the increased academic demands. Some students undergo pressure from both themselves and their parents. In order to manage the increased demands and expectations, it is important to attend class regularly, keep up with readings and assignments, and ask for help when you need it. Professors are there to assist you, and want you to succeed. If you need additional help, tutoring services are available at no additional cost.

• Roommate Conflict. Learning to live with someone new can be one of the most challenging aspects of going to college. Different living habits are the most common source of roommate conflict (i.e. neat vs. messy; quiet vs. noisy; early-to-bed vs. up-all-night). Failure to communicate your expectations about living together can lead to tension and eventually conflict. To avoid “roommate fallout” you should communicate your needs and expectations respectfully, while recognizing your own habits and quirks that might affect your relationship. If conflict does escalate you should take it to a Resident Assistant, Resident Director, or the Counselor to determine a course of action.

• Long Distance Dating Relationships. It is not uncommon for first-year students to begin college in a long distance dating relationship. Where at one time this relationship may have helped you cope with everyday stress, it could now be a source of distress due to the distance between you and your partner. Uncertainty in what the future holds for the relationship is one of the most common stressors experienced by college students in long distance dating relationships. There are a few key efforts that each partner can make to lessen the sting of separation. Verbal communication, openness, and assurance of one another can reduce stress associated with being separated. It is also essential for each partner to seek social support from others and remain active in their individual lives while apart.

• Body Image. Many college students also struggle with body image. Our culture pays a great deal of attention to the appearance of our bodies, particularly during young adulthood. Media representations of the ideal body, messages from peers, and other cultural factors shape what we perceive as “normal” or “good”. It can be difficult to have a clear, healthy perspective on ourselves and our bodies when our culture sends so many confusing, conflicting, and sometimes unhealthy messages. This can be stressful at a time when many are trying to “fit in” with others and make new, exciting relationships. If you find yourself preoccupied with how you look or become distressed about your body, discussing your concerns and ideas with someone can be extremely helpful in creating, developing, and maintaining a body image that is healthful and fulfilling.

Reccommendations for First-Year Students:

What steps can you take to have a great first year of college?

• Be patient. While campus may seem new and overwhelming for new students, it becomes more familiar with time. Refer to the many resources available to assist you in navigating your surroundings. Your R.A., upper-level students, and the university Website are all useful tools to get you through the initial transition to campus.

• Connect with other students. If you talk to other students, you are likely to discover that they share similar questions and concerns. Your R.A. is an excellent person to go to when issues arise. She or he is equipped to help you solve problems and refer you to appropriate resources.

• Get involved. Student organizations are a fun way to interact with other students and faculty. Meeting people with similar interests and goals is an exciting way to make friends and participate in social activities.

• Utilize resources. There are numerous resources on campus designed to create a rewarding college experience. There are numerous sources of support such as the Office of Dean of Students, the Counseling Center, the Career Center, your Academic Advisor, financial aid programs, and mentoring/tutoring programs offered to address various student needs.

• Care for yourself. The foundation for a productive college career is a healthy lifestyle. Take the necessary steps for nurturance, getting adequate rest, socializing, and physical activity. The Nobbs Wellness Center is an example of just one campus facility that strives to promote healthy practices and to educate the campus community on various health topics.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305). 

Learn about Alcohol Abuse and Addiction through the Addiction Center website. 

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305). 

Learn more about eating disorders through the National Institute of Mental Health website.

How to Get Help:

The Counseling Center provides counseling for these and related issues, as well as information about, and referral to, other community resources. For more information come by the 3rd floor of the Student Center (Room 305), call 405-574-1326, or email counseling@usao.edu. 

There are many reasons why students choose to come to study in the United States. Some of the most common reasons are to obtain a degree, play a sport, to gain professional and academic training, to learn about another culture, or to enhance personal growth. Often it is some combination of these. Some international students know a lot about the United States before arriving while others know much less. Whatever the reasons for coming to the United States, and regardless of how much is known about the culture, nearly all international students go through a period of adjustment.

Common Stages of Adapting to a New Culture:

Adaptation to a new culture is a normal process. A number of stages in this process have been identified and are useful as guidelines. However, due to individual differences, not all people experience each stage, and the stages can last different lengths of time for different people.

• The honeymoon stage: In this stage everything seems exciting and new; people often feel energetic and enthusiastic during this period.
• The culture shock stage: In this stage people become very aware of the differences and conflicts in values and customs between their home culture and the new culture. Culture shock increases especially when one has difficulties with a new language and/or when one experiences prejudice. Common feelings during this stage include confusion, anxiety, homesickness, and/or anger.
• The recovery stage: In this stage people begin to resolve the stress of stage 2. One learns more about the new culture, finds more understanding, and manages better than before. The common feelings during this stage are a mixture of those felt in Stages 1 and 2.
• The adaptation stage: In this stage people come to accept and appreciate the similarities as well as the differences between cultures. There is room to develop a realistic view of both and have clearer ideas about one’s likes and dislikes in each.

Why a New Culture Can Be Challenging: 

Many factors can make the process of adapting to a new culture challenging. Some common factors include:

• Change: All changes, whether positive or negative, can be stressful, because change brings the unknown and unfamiliar with it. Certainly, coming to a new culture involves many changes.
• Loss: Coming to a new culture can mean having some losses to grieve: loss of contact with family and friends; loss of the status one is used to in the home culture; loss of familiar and favorite places, foods, climate, etc.
• Value differences: The differences in values between the U.S. culture and one’s home culture can be challenging. These can include moral, social, political, educational, and work-related value differences. Generally, the greater the differences between the cultures, the more challenging the adaptation process.
• Expectations: One’s experiences in the U.S. may be affected by the expectations one has beforehand. Difficulties can arise when high expectations are not met.
• Social skills: The social skills necessary to be successful, both interpersonally and academically, vary from culture to culture. Many international students have very effective social skills in their home culture and language, but may find it hard to learn the different ones needed for success in the U.S.
• Host country receptivity: The way people in the U.S. treat international students also affects the adaptation process. If one encounters people who express discrimination and prejudice, and who expect everyone to conform to the U.S. way of life, adaptation can be more difficult.

Common Signs of Adaptation Stress: 

It is natural for people living in a different culture to feel sad and lonely at times, and to miss their home culture, friends and family. Sometimes, however, the stress of adapting may reach a level that requires special attention. Common signs of this stress can include:

• Feeling homesick most or all of the time
• Feeling lonely much of the time
• Feeling sad or anxious much of the time
• Crying more than usual, often for no particular reason
• Experiencing a marked change in sleeping habits
• Experiencing a marked change in appetite
• Feeling irritable a lot of the time
• Experiencing physical problems or discomfort for which doctors can find no reason
• Having many minor illnesses, such as colds, headaches, or stomach pains
• Having difficulty concentrating
• Experiencing academic difficulties not typically experienced before
• Feeling out-of-control in various aspects of  life
• Feeling tension and pressure much of the time

Ways to Help Cope with Culture Adaptation:

There are many things that can help during the adaptation process. Different things help different people and often, more than one approach is useful. Three areas that are most often helpful to address are academic skills, social skills, and adequate emotional support.

• Academic skills:
  Educational systems and expectations vary from culture to culture. Being unfamiliar with the U.S. system, especially when coupled with the challenges of using a second language, can lead to academic problems. Some ways to overcome these problems include:
  • getting help to improve reading and study skills
  • looking over old exams and papers to see what is expected
  • keeping in close contact with teaching assistants and professors; stating one’s needs and asking about educational norms, suggestions, ideas, and assistance
  • meeting one-on-one with colleagues and teachers if possible to address specific questions and allow sufficient time for clarifications
  • studying with a friend, classmate or a study group
• Social skills:
  While it is important for international students to retain their home country’s cultural identity and beliefs, learning about U.S. culture and becoming familiar with the social customs here can aid in the adaptation process. Ways to do this include:
  • spending time listening and talking with people from the U.S.
  • watching TV and reading newspapers
  • seeking out a supportive person who knows the U.S. culture well and is able to explain behaviors, language and customs.
• Emotional support: 
  Some ways to address emotional issues include:
  • sharing feelings and experiences with others who are understanding and supportive
  • staying connected with the “comforts of home” (special foods, rituals, activities, etc.)
  • balancing academic work with leisure activities
  • seeking professional help if things do not get better over time

It is important to remember that adaptation is a normal process that can take some time and effort.

Positive Outcomes:

While the process of adaptation can be challenging, it also has many positive aspects. International students who go through this process benefit in terms of achieving personal growth, becoming more flexible and insightful, as well as more adaptable to future experiences. Cultural adaptation typically results in a broader and richer worldview that allows a person to draw from the best parts of different cultures.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305). 

Learn more about eating disorders through the National Institute of Mental Health website.

How to Get Help:

Depression is treatable and needless suffering of those who experience it can be alleviated. A mental health professional should be consulted when an individual experiences any of the following circumstances:

• When pain or problems outweigh pleasures much of the time;
• When symptoms are so severe and persistent that day-to-day functioning is impaired; and/or
• When stress seems so overwhelming that suicide seems to be a viable option.

Qualified mental health professionals can help identify the causes and sources of depression and can help the individual find ways to overcome them. For further assistance call the Counseling Center at 405-574-1326 or email counseling@usao.edu. 

Learn about Drug Abuse and Addiction through the Addiction Center website. 

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305). 

Learn more about eating disorders through the National Institute of Mental Health website.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about emotional abuse through the National Domestic Violence Hotline website. 

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about loneliness through the VeryWell Mind website.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about perfectionism through the VeryWell Mind website.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about procrastination through the VeryWell Mind website.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about self-injury through the Mayo Clinic website. 

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about stress management through the VeryWell Mind website.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about suicide prevention through the National Institute of Mental Health website.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Learn more about test anxiety through the VeryWell Mind website.

How to Get Help:

If you or someone you know needs help, contact the USAO Counseling Office at 405-574-1326 or counseling@usao.edu.

Feel free to come by the 3rd floor of the Student Center (Room 305).  

Contact Telephone Helpline 405-848-2273

Reach Out Hotline 800-522-9054

Gambling Helpline 800-522-4700

Teenline 800-522-8336

Suicide Hotline 800-784-2433

National Suicide Prevention 800-273-8255

Oklahoma Safeline 800-522-7233

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Youth Domestic Violence Hotline 888-988-8336

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Grady Memorial Hospital 405-224-2300

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Red Rock Behavioral Health Services 405-222-0622

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Norman Drug Treatment Center 405-321-4880

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Legal Aid of Western Oklahoma 405-521-1302

7+ Tips on How to Find a Job Afer Rehab - If you’re recovering from substance use disorder, chances are you want to create and get into a new routine as fast as possible. This includes regularly attending support programs, rebuilding your social life through healthy habits, and, most importantly, getting re-employed. 

Alcohol Addiction - Causes, Symptoms & Treatments - Alcohol addiction occurs when a person cannot stop misusing alcohol regardless of the detrimental effects it has on your mental and physical health. Treatment options for alcohol abuse include detox, dual diagnosis treatment, and counseling.

Alcoholics Anonymous - Need help with a drinking problem? A.A. has a solution. A.A. has been helping alcoholics recover for more than 80 years. A.A.'s program of recovery is built on the simple foundation of one alcoholic sharing with another.

American Association of Suicidology - The membership of AAS includes mental health and public health professionals, researchers, suicide prevention and crisis intervention centers, school districts, crisis center volunteers, survivors of suicide loss, attempt survivors, and a variety of lay persons who have in interest in suicide prevention.

American Foundation for Suicide Prevention - Whether you have struggled with suicide yourself or have lost a loved one, know you are not alone. Hear about personal experiences from people in your local community whose lives have been impacted by suicide.

College Drinking Prevention - This is your one-stop resource for comprehensive research-based information on issues related to underage drinking and binge drinking among college students.

Detox Local - An extensive list of mental health and substance use resources specifically for the AAPI (American Asian and Pacific Islander) community.

Epocrates (medication review site) - Since 1998, epocrates has served essential, continually researched and updated clinical content to more than a million users. Get to know the app our clinicians have called “my second brain” and “absolutely essential to modern practice.”

Friends Drive Sober - At Friends Drive Sober, we believe that when you go out on the road, your safety should be your primary concern because unless you can keep yourself safe, you cannot ensure safety to others on the road.

Inner Body - Aside from opioid addiction, eating disorders comprise the highest mortality rates of all psychiatric disorders, affecting over 9% of the global population and directly causing 10, 200 deaths yearly.

Jed Foundation - The Jed Foundation (JED) is a nonprofit that protects emotional health and prevents suicide for our nation’s teens and young adults, giving them the skills and support they need to thrive today…and tomorrow.

Live Another Day - Extensive information on mental health and substance use resources for people of color. Their mission is equal access to life-saving resources. They have guides for black, Latinx, Asian, and native people.

Mental Health is Health - Our emotional health can range from thriving to struggling. No matter what you’re experiencing, there are ways to take action to support yourself and those around you.

MentalHelp.net - Mental health difficulties like anxiety, depression, and post-traumatic stress disorder can lead to substance abuse problems and, conversely, using substances can worsen mental health conditions in some people. Dual-diagnosis treatment can help address both issues simultaneously.

Narcotics.com - Dedicated to providing access to quality drug treatment programs that save lives. Getting sober and staying sober might not be easy, but finding good help can be.

Narcotics Anonymous - NA is a nonprofit fellowship or society of men and women for whom drugs had become a major problem. We are recovering addicts who meet regularly to help each other stay clean. This is a program of complete abstinence from all drugs. There is only one requirement for membership, the desire to stop using.

NASPA - NASPA is a member-centered association supporting a diverse and passionate network of 15,000 professionals and 1,200 institutions across the globe.

National Institute of Mental Health - The National Institute of Mental Health (NIMH) is the lead federal agency for research on mental disorders.

National Institute on Drug Abuse (NIDA) - NIDA is the lead federal agency supporting scientific research on drug use and its consequences.

National Suicide Prevention Lifeline - We can all help prevent suicide. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States. 1-800-273-8255

Smart Sex - Private STD testing is both confidential and possible in today’s world. This will allow you to take a test without having the information provided in your medical record, or having to even discuss your name with the lab assistant.

Student Loan Stress & Mental Health - Fairly recent studies have found finances to be one of the greatest stressors among college students. This guide will help the growing number of people dealing with the issues that may result from such overwhelming debt.

The National Alliance for Eating Disorders - The National Alliance for Eating Disorders (formerly The Alliance for Eating Disorders Awareness) is a national non-profit organization dedicated to the outreach, education, early intervention, support, and advocacy for all eating disorders.

ULifeline - ULifeline is an anonymous, confidential, online resource center, where college students can be comfortable searching for the information they need and want regarding emotional health.