Anxiety In College Students: A Student’s Guide To Coping With Anxiety

One’s college years can be as daunting as they are exciting, presenting new challenges, pressures, and experiences. While newfound freedoms may be exhilarating, the responsibilities that can accompany independence may lead to significant stress and anxiety. For some students, anxiety can cause significant life disruption, making meeting obligations, caring for oneself, and thriving socially more challenging.

Exploring the causes of anxiety in college students, examining trends, and finding practical strategies for managing anxiety as a busy student may help you take steps toward coping. You might also look at several helpful resources for accessing affordable mental healthcare. With these proactive measures, students can learn to manage their anxiety effectively, ensuring a healthier, more fulfilling college experience.

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Understanding anxiety in college students

Anxiety in college students is a widespread mental health issue that can stem from various sources, such as academic pressure, financial worries, and social challenges. The college years can also be a time of transition—young people begin to care for themselves independently and navigate unfamiliar situations, potentially contributing to anxiety.

While a certain degree of anxiety may be expected in this phase of life, excessive anxiety may hinder an individual’s ability to function effectively in their personal and academic lives. When anxiety disrupts daily functioning, an individual may be experiencing an anxiety disorder, which may respond best to professional intervention and treatment.

Anxiety disorders: Signs and symptoms

Anxiety most commonly refers to generalized anxiety disorder, a mental health condition that goes beyond temporary worry or fear. For a person with an anxiety disorder, daily life can make anxiety worse without treatment and consistent symptom management, often impacting work or academic performance, relationships, and self-care. Symptoms can include:

• Persistent worry or fear
• Restlessness
• Fatigue
• Difficulty concentrating
• Irritability
• Sleep disturbances
• Muscle tension
• Panic attacks

Anxiety disorders in college students: Trends and statistics

In addition to anxiety disorders, stress, depression, and suicidal ideation are a growing concern among college students. The National Education Association frames recent trends as a “mental health crisis,” advocating for increased efforts by university administrators to expand access to mental health resources. If you’re experiencing symptoms of a mental health disorder in college, you’re not alone, and treatment options are available. 

Nine tips for managing anxiety in college

Though periods of stress and anxiety can be typical of the college experience, taking positive steps to maintain mental and physical health may reduce the risk of debilitating or overwhelming anxiety. Below are eight tips for managing your anxiety. 

Establish a routine

Establish daily and weekly routines to balance academics, social engagements, and other obligations with a regular self-care regimen. Try to build time into each day for exercise, cleaning, personal grooming, and mindfulness to keep anxiety at bay. If you struggle to add these new skills to your life, continue adding one at a time and schedule them in your calendar so you have a specific block of time to dedicate to them. 

Practice mindfulness and relaxation techniques

Researchers have repeatedly validated mindfulness and relaxation techniques as effective methods for reducing stress and improving mental health. These methods may include interventions for managing anxiety in the moment, such as deep breathing and daily practices intended to help maintain a baseline level of mindful awareness so that anxious episodes may be better prevented.

Learn to healthily manage anxiety in therapy

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Stay physically active

Physical exercise can be another effective, evidence-based method for promoting optimal mental, physical, and cognitive function. Research indicates students who exercise regularly tend to have higher grades and improved mental well-being. Find a way to move your body that brings you joy and keeps you motivated, aiming for at least 30 minutes of moderately strenuous daily exercise.  

Maintain nutritious eating 

Healthcare professionals tend to agree that a nutritionally-dense meal plan may maintain mental and emotional stability. Thus, you might regulate your meal schedule and ensure you eat an array of nutritionally dense foods. A dietician or mental health professional may be a positive resource for students learning to navigate this new domain of independence.

Get enough sleep

Extensive research has found that sleep can significantly impact mental health, cognitive function, and overall well-being. Though college life can sometimes be disruptive to your sleep schedule, try to prioritize getting plenty of quality sleep each night. Implement consistent and effective sleep hygiene practices to potentially mitigate sleep issues that may exacerbate anxiety.

Develop effective time management skills

College can place numerous demands on an individual’s academic, social, and personal life, making time management a helpful facet of mental health management. Try to find a schedule and time management system that you can stick with, using strategies like time blocking, the Pomodoro Technique, or bullet journaling to help you.

Build a support network

College can be a dynamic environment for forging new social connections; however, students may experience loneliness. If you’re struggling to make friends in college, consider joining campus clubs, teams, or organizations—meeting people with shared interests may help you build a vibrant and supportive community around yourself.

Limit caffeine and alcohol intake

Though coffee and social engagements may be an integral part of collegiate life, caffeine and alcohol affect the body in ways that can exacerbate stress and anxiety. Try to be mindful of your consumption, paying close attention to how you’re feeling and noticing any impact it may have on your sleeping habits, mood, and anxiety levels.

Seek counseling

If your anxiety is affecting your enjoyment of college or impacting your ability to cope, consider connecting with a mental healthcare professional. A licensed therapist or counselor can help you identify what may be at the root of your anxiety and work with you to develop a comprehensive treatment plan. If you’re experiencing anxiety and depression simultaneously, a counselor can help you find treatment options for both. 

Identifying and addressing depression in college students

Alongside anxiety disorders, depression is a common mental health concern among university-age people—recent studies place the prevalence of depression in college students between 24% and 41%. As such, you might make efforts to be aware of depressive symptoms like low mood, lack of motivation, or excessive fatigue, as these symptoms can indicate the presence of a mood disorder and increased anxiety. 

College students are particularly vulnerable to depression, exhibiting higher rates of suicidal ideation compared to the general population. Thus, those experiencing depressive symptoms may seek support from mental health professionals, utilize campus counseling services, and reach out to trusted peers or family members for help.

Resources for student support

If you’re struggling to manage your anxiety levels on your own, know that help is available. The following resources are available to connect you with practical, evidence-based mental health care:

• Campus health centers: Universities often have health centers offering counseling and mental health services.
• Local mental health providers and authorities: Your public health authority may be able to connect you with appropriate mental healthcare.
• Online therapy platforms: Online therapy services provide affordable, convenient access to licensed therapists.
• Mental health nonprofits: Organizations like the National Alliance on Mental Illness (NAMI) offer mental health resources for students.
• Student mental health support groups: There may be active peer support groups and clubs on campus.
• Crisis hotlines: For immediate support, you can text or call a crisis hotline, such as the 988 Suicide & Crisis Lifeline. 

Finding mental health counseling 

Scheduling can sometimes get in the way of seeking in-person care. For busy college students, online counseling through a platform like BetterHelp may be a worthwhile option. Online therapy is as effective as in-person therapy and may be preferable for its affordability and convenience. Through a platform, you can attend once-a-week sessions with a licensed mental health professional, plus access group sessions, health education webinars, and digital therapy worksheets.