fter a summer of sleeping in or doing things on your time, the alarm bell announcing that first day of school can be a rude awakening. Whether you're an anxious new freshman or a confident senior, heading back to school signals a time of transition: new classes, new teachers, new schedules, and a new social scene.

Dread it or love it, you gotta go to school. Here are some ways to make the transition from summer to school a little easier.

First-Day Mania

There's no escaping the fact that the first day of school can be crazy. New kids wander around in circles. Lockers won't open. The school nurse needs your medical records. You forgot your gym shorts. Freshmen are running in all directions, looking for their homerooms.

How can you combat first-day chaos? If you're headed to a new school, try to arrange a visit before classes begin. Explore any areas that are of particular interest, such as the gymnasium, library, or science labs. Some schools offer maps. Get one and give it a read before school starts — then keep it in your backpack until you're familiar with your new surroundings.

Your first day is also the time to bring in school supplies and paperwork. It can help to pack your the night before school starts so you're not scrambling around at the last minute looking for what you need. In addition to packing basic supplies (such as notebooks, pens, pencils, and a calculator), hunt down any of the school forms that were mailed to your family over the summer: immunization (shot) records, permission slips, and class schedules.

Healthy Self-Esteem

If you have a positive body image, you probably like and accept yourself the way you are. This healthy attitude allows you to explore other aspects of growing up, such as developing good friendships, growing more independent from your parents, and challenging yourself physically and mentally. Developing these parts of yourself can help boost your self-esteem.

A positive, optimistic attitude can help people develop strong self-esteem — for example, saying, "Hey, I'm human" instead of "Wow, I'm such a loser" when you've made a mistake, or not blaming others when things don't go as expected.

Knowing what makes you happy and how to meet your goals can help you feel capable, strong, and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating right) are a great combination for building good self-esteem.

Tips for Improving Your Body Image

Some people think they need to change how they look or act to feel good about themselves. But actually all you need to do is change the way you see your body and how you think about yourself.

The first thing to do is recognize that your body is your own, no matter what shape, size, or color it comes in. If you're very worried about your weight or size, check with your doctor to verify that things are OK. But it's no one's business but your own what your body is like — ultimately, you have

How Do I See the Counselor?

You may have been assigned a counselor when you started the school year. Or your school may leave it up to you to go to the counseling office on your own. A counselor might also visit your class to talk about certain subjects and let you know when he or she is available. In some schools, teachers or school nurses refer students to counselors if they think there's something the student needs to work through. Different schools have different policies on putting students in touch with counselors.

Your school's website, administrator's office, or a trusted teacher can also tell you how to contact the counselor for an appointment. In many schools, there's a guidance secretary who coordinates appointments. Many counselors are willing to meet with students at times that fit into the student's schedule — such as before or after school or during lunch.

It's probably a good idea to visit your counselor and get to know him or her even if you don't have a problem. This helps you feel comfortable with the counselor in case you ever do need to meet in a time of crisis. It's usually easier to talk about a tough issue or a problem when you already feel comfortable with the counselor. Meeting your counselor when you're not in the middle of a crisis also gives you a chance to discuss such issues as what the counselor will keep confidential and how he or she works with a student to resolve a problem.

Student-Counselor Meetings

Counselors meet with students individually or in small groups. The most common setting for most students is a private meeting just between the student and the counselor. Most school counselors have offices where you can sit down and talk.

First-Year Fitness

Staying fit is easier than ever at college — a good thing, because students should aim to get 60 minutes of moderate-to-vigorous exercise every day. You don't have to go out for a sport to enjoy an hour of Frisbee in the quad, a morning jog around campus, or a game of soccer with people in the dorm after class.

Get started by checking out what's offered at your campus recreation center. Many rec centers rent equipment and offer classes in everything from aerobics to yoga to self-defense. You'll probably have access to a school gym, which may include exercise equipment, a pool, or a track. If you're lucky, your school might have amenities like a rock-climbing wall! And if indoor exercise doesn't appeal to you, some colleges and universities offer excursions within the area like horseback riding, yoga at sunrise, a ski/snowboard trip to a nearby mountain, or even white-water rafting.

First-Year Food

You've landed in a buffet-style eating universe and there's unlimited double-decker chocolate cake. Many college campuses have lots of fast-food restaurants within easy reach of dorms or classes. Why not have pizza for dinner every night? Plus, you'll probably find that ordering Chinese food or cheese bread with friends at 2 AM is a common activity after a night out.

Most students tend to eat more than they did when living at home, sampling everything and snacking late at night. Eventually, many gain weight (the "freshman 15").

Studies show that students on average gain 3 to 10 pounds during their first 2 years of college. Both girls and guys do more maturing during their college years, so some weight gain is to be expected. But people who really pack on the pounds may become overweight or obese, increasing their risk of developing weight-related medical problems like high blood pressure and diabetes. And some students may resort to excessive dieting or other unhealthy eating behaviors when they see the number on the scale creeping up, or because they feel stressed.

To help you maintain a healthy weight, eat normally and at regular intervals — usually three well-balanced meals and maybe one or two healthy snacks — at the same times each day. That way, your body knows what to expect. Pay attention to your inner signals and eat when you're hungry and stop when you feel full. Watch portion sizes and try to resist trips back to the buffet for additional servings.

But chowing down when you're bored, munching because your roommate has pizza (even though you've already had dinner), 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 and weight gain.

What to Do if You Don't Get Along

Before you try to get out of a class to escape a teacher you don't like, here are a few things you can try to make a difficult relationship work:

• Meet with the teacher and try to communicate what you're feeling. Tell him or her what's on your mind, using statements such as, "It embarrasses me in class when I feel like my intelligence is being put down" or "I can't learn in class when I feel like only a few people ever get called on to participate." See if you can work it out between the two of you.
• Ask yourself, "What can I learn from this teacher?" Even if you don't worship his or her personality or lectures, dig deep until you find a subject in which your teacher is very knowledgeable. Focus on that part of the teacher's personality, and use it as a tool for learning. Not only will you gain more knowledge in that subject, but a closer relationship with your teacher may help you understand one another better.
• Talk to students who are doing well in the class and ask them for tips, tools, and a plan of action to get along with the teacher better. Sometimes having a second set of notes can be helpful, so asking a classmate who is willing to share them with you is a great idea. If you're too shy to talk to other students, study their actions and behavior in the classroom and try to follow that lead.
• If you still can't get along, make an appointment with the school guidance counselor, who can offer many tips and suggestions for getting more out of difficult teacher relationships. Sometimes a guidance counselor can act as a mediator between you and the teacher.

Emergency Care

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

When you get to 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. It's no fun to go hunting around for these things when you're sick — being prepared can really help!

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, like washing your hands frequently, also apply at college. But you'll also have to think about community bathrooms, shared computer terminals, and cramped living quarters, all of which make germs way too happy.