How to Cope if You Fail Your First Year at University

Co-authored by Chloe Carmichael, PhD and Amber Crain

Last Updated: January 23, 2024 References

If you've failed your first year of college, you're probably trying to work through some pretty difficult emotions right now. We understand and we want to help! We've put together a list of helpful tips you can use to get through this tough time. There's light at the end of this tunnel, even if it doesn't feel like it right now, and you can come out on the other side stronger and more capable than ever.

1

Remind yourself that first-year struggles are normal.

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You might be feeling embarrassed or guilty about failing freshman year, but the truth is, it’s not that uncommon. In fact, studies show that anxiety, stress, and depression are at an all-time high during a student’s first year of college. ^{[1]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} When you’re feeling overwhelmed, just remember that you’re not alone. Other students struggle through their first year and still go on to have successful college careers.

2

Take care of yourself as you process your emotions.

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A good self-care routine can help you through trying times. It’s normal to feel depressed in the face of failure. Don’t give up or punish yourself because of this, though! You deserve to feel healthy and well, no matter what. If you establish a good self-care routine, your overall mood and outlook will be a lot better. ^{[2]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Good self-care includes:
- Plenty of rest. Set a consistent bedtime and wake-up time each day.
- A healthy diet. Choose healthy foods and don’t skip meals.
- Regular exercise. Try to get moving for at least 30 minutes a day.

3

Be honest with yourself about what went wrong.

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It’s important to acknowledge and accept the mistakes you made. Deep down you probably know how or why you got off track. For most people, it’s a combination of things. Having a clear idea about why you failed can help you avoid making those same mistakes in the future. The sooner you accept what went wrong and forgive yourself, the better. ^{[3]
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Research source}
- Did you skip class often or forget to study? It happens to lots of students!
- Did you get sick or have a family emergency? That could throw anyone off their game.
- Are you struggling with your mental health? If so, don’t be ashamed. Lots of other students are in the same boat.

4

Talk to your professors about why you failed.

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It might feel a bit awkward, but reach out to your professors via email or visit them during their office hours to discuss what happened.

Ask them what aspects of their class you struggled with the most and find out if they have any recommendations or strategies to help you succeed next time. ^{[4]
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Take notes during your meeting! You can look at them later to help you decide on a realistic course of action. ^{[5]
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Expert Source

Chloe Carmichael, PhD
Licensed Clinical Psychologist

Expert Interview. 29 May 2019.} Next year, don’t be afraid to start a dialogue with your professor early on, especially if you start struggling. Your teachers want you to succeed and they can give you tips for getting back on track before it’s too late.

5

Seek out resources on campus to help you cope.

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Struggling in college is not uncommon! In fact, because it’s so common, most colleges offer resources like academic advising, study support, peer counseling, and mental health support to help students cope with the problems they're experiencing.

Don’t hesitate to explore your school's options and get the help you need. ^{[6]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} For example, visit the health and wellness clinic on campus if you’re struggling with anxiety. ^{[7]
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American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source}

6

Talk to your parents when you’re ready.

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No college student wants to disappoint their parents with this news, especially if their parents paid their tuition. It has to be done, though, and the longer you wait, the harder it will be.

Yes, your parents will probably be upset at first, but they love you. They’ll want to help you any way they can. ^{[8]
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Research source} You might say something like, “Dad, I want to be upfront with you. I felt really overwhelmed at school last year. I struggled with studying and getting to class on time, and I ended up failing the whole year. I know you’re going to be upset, but I want to get back on track and I hope you’ll help me do that.”

7

Reach out to friends for support.

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Getting your feelings off your chest can be a huge relief. Don’t be afraid or embarrassed to share your struggles with your friends. Chances are, they can relate to the problems you’re experiencing and may even have some good advice for you. Having a shoulder to lean on can make a world of difference when you’re feeling down. ^{[9]
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- If your friends are fellow students, ask them to share any tips they have that got them through freshman year.
- If you don’t feel comfortable discussing your issues with friends or family, set up an appointment with a counselor. Almost all universities offer free mental health services to their students.

8

Meet with your advisor to figure out a game plan.

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Don’t let this failure determine the rest of your academic career! Make an appointment with your academic advisor to discuss your next steps. Your advisor will be able to tell you what classes you need to repeat, give you helpful advice on moving forward, and recommend additional resources you can take advantage of. They can also help guide you if you’re thinking about switching majors or exploring other academic options. ^{[10]
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Association for Psychological Science
Nonprofit organization devoted promoting trustworthy research and education in the psychological sciences
Go to source}
- Ask your advisor to help you set clear goals for next year.
- Find out if individual tutoring is available on campus.

9

Try taking classes closer to home for a while.

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Enrolling in community college can help you regain your footing. If you moved away from home for school and felt overwhelmed, or if you just didn’t feel prepared for the workload, switching to a community college for a few semesters might be beneficial. This can give you a chance to adjust to the workload in a low-key environment and mentally prepare before returning to university.
- Don't worry—most community colleges have open admission policies. Failing your freshman year won’t prevent you from getting in.

10

Talk to a therapist if you’re still struggling.

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Don’t struggle in silence or internalize your emotions. It's 100% normal to experience social, emotional, and mental hurdles in college, especially after experiencing a setback like failure. Seeking professional help can help you feel less alone and get you back on your feet. ^{[11]
X
Expert Source

Chloe Carmichael, PhD
Licensed Clinical Psychologist

Expert Interview. 29 May 2019.}

Expert Q&A

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Question

How can I cope with stress if I am overwhelmed with school work?

Chloe Carmichael, PhD
Clinical Psychologist, Author of Dr. Chloe's 10 Commandments of Dating
Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”

Chloe Carmichael, PhD

Clinical Psychologist, Author of Dr. Chloe's 10 Commandments of Dating

Expert Answer

When you are feeling stressed or anxious, it's either a sign that you need to improve your coping skills or that you need to take action to change your situation. If you are looking to improve your coping skills, start by managing your expectations of yourself. Sometimes being overwhelmed is actually a really healthy demonstration that you are aware of when you need to take a break.

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How to Cope if You Fail Your First Year at University

Steps

Remind yourself that first-year struggles are normal.

Take care of yourself as you process your emotions.

Be honest with yourself about what went wrong.

Talk to your professors about why you failed.

Seek out resources on campus to help you cope.

Talk to your parents when you’re ready.

Reach out to friends for support.

Meet with your advisor to figure out a game plan.

Try taking classes closer to home for a while.

Talk to a therapist if you’re still struggling.

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