College Decision Day: Strategies For Managing Education & College Admission Stress

National College Decision Day is the unofficial admissions deadline for accepting college offers. From the University of Notre Dame to the University of Southern California, colleges across the United States use College Decision Day as a deadline for students to enroll in school for the fall semester. For high school seniors, choosing a college and path for the future can be a time of great excitement and anticipation, but it can also bring stress and anxiety. Here, we'll talk about the feelings of stress and anxiety that can occur leading up to and after College Decision Day and explore strategies to improve mental health when deciding on a school. 

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What is National College Decision Day?

National College Decision Day, which typically takes place on May 1, is the deadline for high school seniors in the United States to commit to the college or university they plan to attend in the fall. By this date, domestic students must usually submit their enrollment deposit to the admissions office to secure their spot at their chosen institution. Although some students may make their admissions decisions during the early action period in late March or early April, others may wait till the deadline to weigh all of their options. 

This day is a significant part of college-going culture because it marks the culmination of months (or even years) of research, college applications, and decision-making. Some schools and communities celebrate the day with events like college gear reveals as students announce their choices. However, this can also be a stressful time for those still weighing their options, facing financial aid concerns, or living with waitlist uncertainty.

Understanding the stress of College Decision Day and college admission for high school students 

The year that a student graduates from high school is often full of excitement and major life changes. It can mark a time of transition, and for many teenagers, choosing a college may be the biggest decision that they have had to make so far in their lives. The magnitude of this choice may cause stress and anxiety, and it can also be challenging to balance ongoing schoolwork and other responsibilities in the present with concerns about the future. Below are some common sources of anxiety for college students during this period.

Stress and anxiety about the unknown after high school

There are often many unknowns for soon-to-be high school graduates, which can cause stress and anxiety about the future. For many, the transition to college will include moving away from home for the first time, which also means making their own decisions and choices in determining a path forward for the future. All of this weight can cause stress and anxiety, which may negatively impact a student’s mental health and well-being.

In some cases, a student may also feel regret or doubt after making a college selection. Feelings related to imposter phenomenon or imposter syndrome are also common. Individuals experiencing imposter syndrome may feel like they’re not up to the challenge of college or like they don’t deserve to be at the college they selected. 

Balancing external pressures related to college admission 

In addition to internal stress and pressure related to college admissions, there may also be external pressures that a student needs to balance. One common example is the pressure to manage expectations from parents, teachers, or peers who may want a student to attend a certain college, even if the student has other ideas. Finances can be another source of stress throughout the college admissions process, as students need to weigh the overall cost of attending a school with potential loans or scholarship money. 

Potential impacts of education-related stress on health

Stress is a natural response to major life changes and challenges like choosing a college. However, when it becomes chronic or overwhelming or is not properly managed, it can have serious consequences for both mental and physical health. Although stress related to College Decision Day may be brief, it can still have a major impact—and it can often be tied to longer-term stressors like financial concerns or stress about moving away from home. 

Some common effects of short-term stress on the body may include physical impacts such as: 

• A weakened immune system
• Elevated heart rate and blood pressure
• Digestion problems (nausea, acid reflux, gastrointestinal distress)
• Sleep disturbances
• Muscle pain and tension

In addition to the physical impacts of stress, individuals may also experience emotional and mental health impacts as well as behavioral changes. Persistent stress can contribute to or worsen mental health conditions such as anxiety disorders and depression. Students may also experience irritability and mood swings as a result of increased stress. In some situations, stress could also cause a person to develop unhealthy coping mechanisms such as over-eating, alcohol consumption, or substance use. 

If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.

Managing stress and anxiety in a healthy way

Whether you’re making an early decision on the same day you find out about admissions or you’re waiting until National College Decision Day, choosing a school and making other decisions about your future can be stressful. Finding healthy, sustainable ways to manage stress—such as the following—during periods like these can be important for your overall well-being. Building these skills now can also help you manage stress that will inevitably arise during college and later in life.

Practicing mindfulness leading up to National College Decision Day

Mindfulness is the practice of becoming aware of one’s thoughts, emotions, and sensations and accepting the present moment without judgment. Common mindfulness strategies for reducing stress include deep breathing techniques, meditation, and reflective journaling. These practices can help put stressful life events, such as choosing a college, into perspective and help a student recognize that college is only one part of a bigger life picture. 

Mindfulness could also help you make a decision about which college to attend. Through mindful reflection, you may be able to identify your core values and long-term goals, which might be useful in deciding which school would be a good fit.

Lifestyle changes to reduce stress

In addition to mindfulness practices, students may also benefit from making positive lifestyle changes, which may help increase stress resilience, reduce anxiety, and improve mental health. Some examples include:

• Exercising regularly
• Eating nutrient-rich foods as often as possible
• Getting enough sleep each night
• Finding a creative outlet you enjoy
• Spending time in nature
• Building a social support network you can lean on

What to do after making your decision

The moments after deciding on a college can be filled with excitement and relief—along with regret and doubt, in some cases. After making a college selection, you might try some of the following strategies to address these complex feelings and give yourself time to process everything and rest.

Celebrate moving forward in education 

Taking a moment to celebrate the accomplishment of almost finishing high school and choosing a college can be a positive way to mark the transition. You might celebrate with friends and family or choose a simpler and more personal route, like writing affirmations in a journal. No matter how you might celebrate, it can be important to recognize the challenges that you’ve overcome while celebrating taking your next step in life. 

Set yourself up for success next year

After taking time to celebrate and rest, it may be beneficial to start setting yourself up for success in the next year. This could include building positive lifestyle habits like those listed above, planning for how you’ll stay in touch with loved ones, or getting familiar with your new campus.

Coping with regret or doubt

In the days and months after selecting a college, some high school graduates may experience feelings of regret or doubt about their choice. This can be a normal part of making a major life choice. Individuals may need to take time to adjust and focus on the positives of their decision. Mindfulness strategies can help a person remember that college is just one step in a lifelong journey, and that they can pivot if needed.

If feelings of regret or doubt persist, it may be helpful to lean on friends, family members, or other people in one’s support network to talk through concerns or receive advice and reassurance if feelings of doubt become overwhelming. It also may be helpful to connect with a mental health professional who can implement therapeutic techniques such as cognitive behavioral therapy (CBT) to help you identify and reframe negative thought patterns related to the transition to college. 

Connecting with a mental health professional

Connecting with a therapist or other mental health professional can be beneficial for students in many different situations, whether they’re struggling with stress, anxiety, or depression or want support building healthy habits for their next phase in life.

For busy students, however, attending therapy sessions in person can sometimes be challenging. Online therapy can be a more convenient alternative in cases like these. Online therapy sessions can take place from anywhere you have a personal device and an internet connection. That means you can attend sessions with a licensed therapist from a location where you’re comfortable and at times that are convenient for you. 

Research suggests that online therapy can often be an effective way to reduce anxiety and stress. Just as an in-person therapist would, a virtual therapist can incorporate a combination of mindfulness techniques and other therapeutic strategies to help improve a patient’s mental health and well-being.