A lot of what makes you excited to go to college can also make you anxious AF.
The thing is, you’re not alone. Having anxiety as a college student is actually very common. According to a 2018 assessment by the American College Health Association, 63 percent of college students in the United States reported overwhelming anxiety and 23 percent reported receiving a diagnosis or being treated by a mental health professional for anxiety.
We rounded up eight tips for coping with college-related anxiety, and we tapped NYC neuropsychologist and Columbia University faculty member Dr. Sanam Hafeez for advice.
Reading that you’re not alone is one thing, but finding a friend who’s also experiencing the same emotions can help you feel supported.
That might seem easier said than done, and even intimidating, when you’re a freshman or starting at a new college. But if you’re feeling it, you can bet others are too — even if they don’t advertise it.
“When you feel anxious about your place in a new college or university, remember that you’re not alone. Everyone else is starting anew as well. Although some may put up a front of bravado, most are equally insecure.” Hafeez says.
You could try joining some clubs, volunteering on campus or at school events, or pledging a sorority or fraternity if that’s more your jam.
Just be sure to seek out friends who share your interests and core values to avoid potentially adding to your anxiety.
“Be patient, and take the time to get to know people. Avoid toxic people or users out of desperation to belong,” Hafeez says. “These kinds of people are more harmful than being alone temporarily.”
Finding your crew takes time, so don’t get discouraged if it’s taking longer than you hoped it would.
While you’re working on building a new social circle, remember you can always lean on your family or existing friends.
There’s just something about a parent’s reassurance that can make all the difference, even if you couldn’t wait to get out of the house and live on your own.
Staying in touch with a parent or parental figure might just be the key to helping you cope with the stress of being a college student, according to a 2016 study.
The researchers found that, as students’ daily stress increased, so did their daily loneliness and depression, while their daily happiness decreased. Communication with a parent was found to be an important factor in a student’s well-being during their transition to college.
And if you’re feeling homesick — which is typical BTW —calling home can help, Hafeez says.
“If you need some extra FaceTime calls with family to buoy you in the beginning, there’s no shame in that.”
Being able to retreat to a dorm room or apartment that’s comfortable and familiar can help you unwind after a stressful day. How you set up your surroundings can help you sleep better and even help with homesickness, Hafeez notes.
Here are a few ways you can create a relaxing space that feels like home:
- Display pictures and other items that remind you of home or happy times.
- Set up a designated workspace separate from your chill zone.
- Make sure your bed is comfortable, so you can get a good night’s sleep.
- Avoid clutter, since research suggests it increases feelings of anxiety and stress.
- Stock your mini fridge with a combo of your favorite treats and nourishing snacks.
Self-care isn’t all about avo masks and pedicures. Self-care looks different for everyone.
It can involve anything that helps you feel your best — physically and emotionally — so that you’re able to better cope with life’s stressors.
Self-care doesn’t have to be elaborate or expensive, and, contrary to popular belief, practicing self-care isn’t limited to women. Anyone can do it and benefit from it.
Not sure where to start? Consider making a self-care checklist that’s realistic for you based on your schedule, finances, and habits.
Here are some ideas:
- Exercise regularly. Exercise can help you manage stress and anxiety, improve sleep and mood, and boost confidence and productivity. For quick relief, stepping away — literally! — from a stressful situation for a short walk can stop anxious thoughts.
- Get a good night’s sleep. Not getting enough sleep can contribute to anxiety and depression and affect your concentration, making it harder to stay on top of schoolwork. Create a comforting environment by investing in blackout curtains and a white noise machine if you can. Earplugs can also be helpful in a noisy dorm or apartment with paper-thin walls.
- Watch a funny movie. Laughter really is the best medicine. Studies have shown that laughter induces physical and mental changes that reduce stress and improve health. Watch a funny movie as a quick way to get your mind off stress. Make a point of laughing often, and try finding the humor in situations to cope with anxiety.
Unless the source of your anxiety is having too much on your plate, keeping busy can help with feeling homesick and help you meet new people.
“When we feel sad or depressed, our first tendency might be to isolate. That is the worst thing to do,” Hafeez says. “Throw yourself into campus activities, schoolwork, and evening events. The less time you have on your hands, the less homesick you’ll feel and the more connections you’ll make to help you feel at home.”
College is an entirely different game than high school, and it can be hard to determine just how difficult a class or program will be.
There’s nothing wrong with aiming high and being ambitious. But if your course load is causing you to feel overwhelmed and anxious, it may be time to reevaluate.
“If you made it to college, this isn’t your first rodeo of tests, papers, and pressure. Evaluate the classes you registered for,” Hafeez says.
“You know your capabilities better than anyone. If you really bit off more than is realistic, it might be time to rethink your schedule and see if you need to re-engineer it and perhaps not take quite so many credits in a semester. Talk with a professor on campus, and get some guidance from them.”
When choosing courses, be sure to factor in other time commitments, like work and extracurricular activities. And don’t forget to factor in adequate time for rest.
Identifying what triggers your anxiety can make it easier for you to manage it. Once you know what’s setting off your anxiety, you can begin to find ways to tackle or avoid your triggers, depending on what they are.
Anything from certain lifestyle choices to what’s going at school or home can be triggers.
Are you drinking a lot of caffeine or alcohol? Are you staying up too late? Does your diet now consist of less nutrient-rich food? These things can also lend to anxiety and make you feel pretty crappy overall.
Along with the new lifestyle habits that often accompany a big life change, like going off to college, other common triggers of anxiety in college students include:
- trouble making new friends
- dating and breakups
- heavy course load
- adjustment to new surroundings
- responsibilities of living on your own
- uncertainty or fear about the future
Occasional anxiety may be something you can manage on your own, but many people find that professional treatment offers major relief. It’s OK to need a little extra help.
Most colleges have resources available to help students cope with stress and navigate the transition to campus and college life. Resources often include study support, peer counselling, and mental health services, such as therapy. Check your college campus health center or website to find out what’s available.
Some off-campus options for getting help:
- Talk with your healthcare team for a referral.
- Find telemedicine mental health services through the Anxiety & Depression Association of America (ADAA).
- Call the National Alliance on Mental Illness (NAMI) helpline at 1-800-950-NAMI (6264).
- Use the American Psychological Association psychologist locator.
Intrigued by online therapy? Here’s a look at our top picks.
Anxiety is common among college students, but that doesn’t mean you have to take it lying down.
Getting involved in school activities, making new friends, and leaning on your loved ones can help. You can also reach out to a campus counselor or local therapist who can suggest coping strategies or treatment.
Adrienne Santos-Longhurst is a Canada-based freelance writer and author who has written extensively on all things health and lifestyle for more than a decade. When she’s not holed-up in her writing shed researching an article or off interviewing health professionals, she can be found frolicking around her beach town with husband and dogs in tow or splashing about the lake trying to master the stand-up paddle board.
For quick relief, stepping away — literally! — from a stressful situation for a short walk can stop anxious thoughts. Get a good night's sleep. Not getting enough sleep can contribute to anxiety and depression and affect your concentration, making it harder to stay on top of schoolwork.How do college students deal with stress and anxiety? ›
For quick relief, stepping away — literally! — from a stressful situation for a short walk can stop anxious thoughts. Get a good night's sleep. Not getting enough sleep can contribute to anxiety and depression and affect your concentration, making it harder to stay on top of schoolwork.What is the 333 rule for anxiety? ›
The 333 rule is a grounding technique that redirects attention from intense and uncomfortable symptoms of anxiety like worry, unwanted thoughts, or even panic to the present by shifting focus to three bodily senses: sight, hearing and touch/movement.What are 5 ways to cope with anxiety? ›
- Talk to someone you trust add. Talking to someone you trust about what's making you anxious could be a relief. ...
- Try to manage your worries add. ...
- Look after your physical health add. ...
- Try breathing exercises add. ...
- Keep a diary add. ...
- Complementary and alternative therapies add.
- Get proper rest and sleep. ...
- Focus on health and nutrition. ...
- Be active. ...
- Have a stress outlet. ...
- Find connections. ...
- Practice self-care. ...
- Manage time effectively. ...
- Stay organized.
- Make Plans. Coordinate a time to meet in person the first week of on-campus classes. ...
- Create a Group Chat. ...
- Join Clubs and Organizations.
By offering myself the three Cs; Curiosity, Courage and Compassion within my Mindfulness practice, I am able to self-manage my levels of anxiety and prevent any unnecessary escalation of panic. Many people experience anxiety on a day-to-day basis.What is the 1 2 3 4 5 anxiety trick? ›
She said: 'Essentially, you tick your way through your five senses and name 5 things you can see at this very moment, 4 things you can hear, 3 things you can feel (like your feet in your shoes, your bum on a chair), 2 things you can smell, and one thing you can taste, even if it's just the inside of your mouth or a sip ...What are the 4 Rs to overcome anxiety? ›
In a series of graphics, Earnshaw breaks down the 4 Rs: relabeling, reattributing, refocusing, and revaluing—a therapy technique developed by psychology Jeffrey Schwartz that's often used in treatment for OCD.What are 3 steps to reduce anxiety? ›
“It is more than okay to not feel 100% all the time or to experience unexplained anxiousness. Take a moment to see it, absorb it, identify it. Accept it,” she added as she talked about the '3-3-3 rule' that “grounds us to the present moment creating mindfulness that helps us depart from unhealthy emotions”.
There are many strategies that can be used for managing anxiety. Guided meditation, positive affirmations or lifestyle changes are just a few things you can try.What are 3 ways to reduce anxiety? ›
- Behavioral therapy.
- Deep breathing.
- Speaking with your health care professional.
Academic demands and test anxiety
Concerns about academic performance are one of the most common trigger points of stress for college students.
College students commonly experience stress because of increased responsibilities, a lack of good time management, changes in eating and sleeping habits, and not taking enough breaks for self-care. Transitioning to college can be a source of stress for most first-year students.Why do college students struggle with anxiety? ›
College students face many new challenges. Often for the first time, they're living away from their families and communities. They're suddenly presented with new surroundings, social situations, and a heavy academic workload. Very often these new challenges can feel overwhelming, leading to depression or anxiety.What is the main cause of anxiety in college students? ›
Stress and anxiety in college students can be caused by several factors. Some common causes of anxiety include transitions, academic pressure, peer pressure, new social settings, and unmet expectations. Knowing what is causing student anxiety makes identifying coping skills easier.