How To Cope With The Stress Of College Admissions

Applying for college can be an overwhelming process. The anticipation, competition, and high stakes involved in college admissions can lead to significant stress for students of all ages. This article explores the various aspects of the college admissions process, its potential mental health impacts, and practical strategies for managing college admissions stress and staying motivated. If you’re having trouble managing stress related to college admissions or other concerns, consider scheduling a therapy session to receive professional support and learn healthy coping skills.

Understanding the college admissions process

As students begin to consider pursuing higher education, the college admissions process can seem complex and daunting. Along with the anticipation of entering a new learning environment, applying for college usually involves researching, preparing, and submitting applications, writing personal statements, and taking standardized tests like the SAT or ACT. 

Students may also need to gather letters of recommendation, participate in interviews, and create portfolios. For many, the pressure to get into a good college starts early, especially for those interested in competitive independent schools where the college search and application process is heavily emphasized.

It can be important to note that the college admissions process is not only designed to evaluate a student’s academic ability. It usually aims to consider their potential to contribute to the campus community as well. In most cases, admissions officers at universities and colleges look for well-rounded applicants who perform well academically and align with the institution's values. 

The stress of managing a long list of tasks, compounded by the pressure of choosing a degree that will lead to a lifelong career, can be extremely overwhelming to students, particularly those who are also preparing to graduate from high school. 

The impact on mental health 

Conversations surrounding student mental health and the accessibility of higher education appear to have become more prevalent in recent years. As students become more vocal regarding their experiences with stress, the stress associated with college admissions generally becomes a greater concern. 

The fear of rejection, the pressure to meet high expectations, and the uncertainty of the future can lead to anxiety, depression, and other mental health concerns. In fact, the American College Health Association found that 76% of students reported experiencing mild to severe psychological distress in 2023.

Students may become overwhelmed by the perceived need to maintain high standardized test scores, excel in extracurricular activities, and write compelling personal statements. Additionally, the competitive nature of college admissions can instill a sense of inadequacy and fear of failure, which can be mentally exhausting.

Recent surveys reveal that approximately nine out of 10 students facing academic challenges said their mental health has been affected. Parents and educators often inadvertently contribute to this stress by placing excessive emphasis on making educational choices that adhere to certain cultural, familial, or societal standards. 

Coping with college admissions stress

The college admissions process usually means managing moving parts and making big decisions. Managing this stress tends to require a strategic and mindful approach. Below are some effective ways to cope with the pressure and maintain mental well-being during the college admissions process. 

Choose what works for you

For many students, outside influence can play a significant role in shaping their idea of higher education, with expectations from parents and relatives often contributing heavily to college admissions stress. Many students associate attending a prestigious university with attaining success. However, this path is not necessarily guaranteed. Every student’s situation is unique. It’s important to ask yourself, what works best for you?

For example, some students have a parent pushing them toward a degree that does not interest them. Many students do not have access to financial help from family or relatives, and many others face barriers to attending school in person. In any case, it can be important to choose an educational path that works for you and your goals. This could look like attending community college, exploring trade schools, taking classes online, or waiting to make further education decisions.

Streamline your college search

The college search can be daunting, but narrowing your choices can make the process more manageable. Once you’ve identified what kind of college or university works for you with criteria like location, size, available majors, and campus culture, use college search tools and resources to find schools that match your criteria. Attend college fairs and information sessions in person or online to learn more about your options. Keep an organized list and eliminate choices as you go. This focused approach may save time and reduce stress.

Take low-stress campus visits

Visiting campuses can be an essential part of the college decision-making process, but it doesn't have to be stressful. Plan your visits during less busy times, such as during school breaks or weekends. Schedule guided tours and attend virtual information sessions. If possible, reach out to current students to get a sense of the campus environment. Remember that the goal is generally to gather information and see if the school is a good fit for you, not to impress anyone.

Maintain an academic calendar

One of the best ways to manage stress may be to stay organized. Create an academic calendar that includes important deadlines for applications, standardized test dates, and other critical milestones. Break the application process into smaller, manageable tasks and set realistic goals for each step. This can help you stay on track and reduce overwhelm.

Leverage student and campus resources

Most high schools offer resources to assist students with the college application process, such as guidance counselors, college advisors, and workshops. Take advantage of these resources to get advice and support. Additionally, many colleges have programs to help prospective students, including admissions counseling, online resources, and virtual tours. Utilizing these resources can provide valuable insights and reduce the stress of navigating the admissions process alone.

Build a support network

Having a strong support network can be crucial for managing college admissions stress. Seek guidance from trusted friends, family members, and mentors who have your best interests in mind. Joining study groups or clubs can also provide a sense of community. Additionally, seeking help from a therapist can be highly beneficial for students experiencing stress. Overall, it can be important to communicate openly about your unique feelings and situations.

Facing financial stress: Financial aid and scholarships

The financial burden of higher education seems to be an increasing concern for students across America. As the U.S. faces its largest student loan debt burden in history, research often shows more and more students reporting symptoms of anxiety and depression, as well as a persistent sense of dread. The pressure of impending debt can affect academic performance, personal relationships, and overall mental health, making it a multifaceted issue that demands attention.

While the financial aspect of college can be challenging, individuals may find it easier to tackle the financial stress of college admissions by adopting a proactive approach. Start by researching financial aid options early, including scholarships, grants, and loans. Fill out the Free Application for Federal Student Aid (FAFSA) and investigate the specific financial aid programs offered by each school you are considering. Many universities provide resources and advisors to help students navigate the financial aid process. Understanding your options and planning accordingly can alleviate financial worries. 

Scholarships can play a helpful role in reducing the cost of college. They are often available from a variety of sources, including federal and state governments, individual organizations, nonprofits, and educational institutions. Additionally, many local businesses, community organizations, and religious institutions offer scholarships to area students. It can be beneficial to check with your high school’s guidance office for local scholarship opportunities as well.

Furthermore, considering community colleges or trade schools as starting points can significantly reduce costs. Working a part-time job or engaging in work-study programs can be practical ways to manage expenses while gaining valuable work experience. Seeking financial literacy resources and workshops can also empower students to make informed decisions about budgeting and managing debt.

More stress management tips for students

Staying motivated throughout the college admissions process can be challenging, especially when facing excessive stress. Here are some strategies to better manage stress and stay focused on your goals.

Resources for students applying to college

These resources can provide support related to financial aid, mental health, college admissions guidance, financial literacy, and overall college planning to help students manage the stress associated with college admissions.

Financial aid and scholarships

• Free Application for Federal Student Aid (FAFSA)
• The College Board's Scholarship Search
• Fastweb – Scholarships for college and trade school 
• Scholarships.com
• Local community scholarships - Check with your high school guidance office

College admissions guidance

• Common Application
• Coalition for College
• National Association for College Admission Counseling (NACAC)
• College Navigator from the National Center for Education Statistics

Mental health and stress management

• National Alliance on Mental Illness (NAMI)
• Active Minds
• The Jed Foundation
• Suicide & Crisis Lifeline – Visit the linked website or call or text 988
• Mental Health America

Financial literacy and budgeting

• National Endowment for Financial Education (NEFE)
• MyMoney.gov

College searching and planning

• BigFuture by The College Board
• EducationPlanner.org
• College Scorecard from the U.S. Department of Education

Struggling with college admissions stress?

An online therapist can help

How therapy can help

College admissions stress can significantly impact students' mental health, but therapy can be a helpful resource. Cognitive behavioral therapy (CBT) can be particularly effective in addressing college admissions stress, as it may help students identify and challenge negative thought patterns, thereby reducing anxiety.

Additionally, CBT can teach practical coping strategies, including mindfulness, relaxation techniques, and time management skills, which may help students manage their workload and maintain a balanced lifestyle. Therapy can also enhance resilience and self-efficacy, empowering students to believe in their ability to overcome challenges. 

Online therapy can offer significant benefits, providing flexible and cost-effective support. Its accessibility may be particularly valuable for busy students who find it challenging to fit in-person appointments into their schedules. 

Research suggests that online therapy can be as effective as traditional face-to-face therapy for treating a range of mental health conditions, particularly depression and anxiety.