Coping Strategies for University Students: Managing Stress and Anxiety
The university experience, while offering opportunities for growth and independence, can also be a period of significant stress and anxiety for students. Balancing academics, social life, and personal responsibilities can be overwhelming, leading to mental health challenges. This article explores various coping strategies to help university students effectively manage stress and anxiety, reclaim their well-being, and thrive in their academic journey.
The Prevalence of Stress and Anxiety in College
Stress among college students isn’t just common - it’s overwhelming. In the American College Health Association Data Report, it was determined that 1 in 5 college students experienced serious psychological distress. TimelyCare research shows that students experienced mental health challenges - including stress - and more than half said their stress only intensified as the semester progressed. Even more alarming, TimelyCare’s most recent survey on barriers to success in education found that more than half of current college and university students have considered taking a break from school, and a notable percentage thought about dropping out entirely. The main student stressor reported is their mental health.
According to the American College Health Association Fall National College Health Assessment, a significant percentage of college students in the US felt overwhelming anxiety in the past year. The sharpest increase in anxiety occurs during the initial transition to college. A recent study demonstrated that psychological distress among college students - that is, their levels of anxiety, depression, and stress - rises steadily during the first semester of college and remains elevated throughout the second semester.
College students today appear to be more stressed and anxious than ever before. A recent study in Sweden showed that anxiety levels have increased in recent years, especially among young adults. In the US, some research shows a decrease in psychological well-being among adolescents over the past several years. It's not entirely clear what is causing this trend, though research shows a strong association between time spent on electronic communication (social media, smartphones) and reduced well-being among adolescents.
Common Stressors for College Students
Several factors contribute to the heightened risk for stress and anxiety among college students. According to Transforming Education, college students’ stress levels have increased significantly over the last few decades. Academic demands and student responsibilities all contribute to the overwhelm. However, when stress disrupts daily activities, one needs to determine the cause of their stress and learn how to manage it.
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These are some of the most common college student stressors:
- Living away from home: Transitioning from high school to college is exciting for many students because it’s their first time living away from home. However, with independence comes new responsibilities and taking accountability for their actions. It can be overwhelming adapting to a new environment and learning how to take care of yourself. It’s normal for students to experience sadness and high stress levels when they realize how far away they are from their support system of family and friends.
- Financial struggles: The rising cost of college and general economic inflation is a significant source of stress for students, many of whom put themselves through school while working. A new TimelyCare survey found that a large percentage of incoming college students plan to work part- or full-time in school, and a significant percentage receive some type of aid to pay for college. Additionally, stress comes from working out how to manage college expenses, including tuition, textbook costs, meal plans and general expenses, on top of a full course load. For many students, this additional stress increases the chance of dropping out of school.
- Academic pressure: One of the most common stressors for students in college is academic performance. In fact, a majority of students feel overwhelmed by their studies. There is enormous pressure placed on students’ academic performance, which can negatively affect mental health. This pressure can stem from maintaining certain grades to keep a scholarship, not wanting to disappoint parents, or personal expectations. If academic stress isn’t managed, it can lead to mental health issues such as anxiety, depression, substance use, burnout, and declining health and well-being.
- Conflict with a roommate: While some colleges provide the option to choose a private room in a residence hall, most schools only offer shared living spaces. Putting a group of strangers together in a small room can easily lead to tension and conflict if the individuals don’t get along or become friends. Research has shown that roommate conflict impacts grades and increases the chance of a student dropping out.
- Relationship issues: College is an excellent place for students to form new relationships while still maintaining relationships that existed before leaving for school. Connections with family, friends, and partners can be a great stress reliever. But, if these connections go awry, a student may experience significant stress and anxiety. Stressful relationships can impact academic performance and mental health if a healthy solution can’t be found.
- Post-graduation plans: It’s inevitable for students preparing to graduate to start thinking about what comes next, but it can also be stressful and scary. Post-graduation stress disorder can make you feel emotionally and mentally drained when making decisions on the next chapter of your life. It can be daunting to think about leaving behind the life you created in college and taking your first steps into the real world. For students dealing with this type of stress, it’s important to find coping mechanisms before symptoms get worse.
The Impact of Stress on Mental Health
Stress is our automatic response to demands, pressures, and/or competing priorities in our life. Not all stress is bad. Some stress can motivate us and help us focus on achieving our goals. But too much stress, or stress carried too long, can activate our “fight or flight” response, which, if left unchecked, can decrease our ability to function in one or more areas of our life.
Stress can have detrimental effects if left unmanaged. The effects of stress are, well, stressful themselves. Stress can cause short- and long-term physical symptoms such as headaches, a rapid pulse, elevated blood pressure, stomach pain, an upset stomach, and even chronic pain. Stress also negatively impacts your immune system, disrupts sleep, and can leave you exhausted and depressed. Some people turn to drugs, alcohol, tobacco, and food to deal with stress, but overindulging in these habits leads right back to - you guessed it - more stress.
Long-term stress can affect your mental and physical health, as well as grades and relationships. Identifying and understanding where your stress comes from can help you better manage it.
Coping Strategies for Managing Stress and Anxiety
As you return to campus this fall and begin managing a new classload, schedule and relationships, you may feel stress, anxiety, fear, uncertainty or other feelings. Students can reclaim their well-being through proven coping strategies, like structured time management, regular sleep routines, mindfulness techniques, and campus-provided mental health resources. With the right tools, they’re regaining focus, boosting their grades and finding balance.
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Here are several strategies for managing stress when you feel anxious or overwhelmed:
- Practice self-care and self-compassion: Check-in with your body and what you need. Is it more sleep? Less stress? More energy? Try creating a routine before going to sleep to foster restful sleep, eat things that fuel your body, and take breaks to do things you enjoy. Be gentle with yourself and practice compassionate self-talk by talking to yourself how you would talk to someone you love. Self-care is defined as the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress. Practicing self-care helps us value and love ourselves, ultimately resulting in a more full and vibrant life.
- Connect with others: Find meaningful ways to connect with others - handwrite and send a letter to a loved one, call a friend or join a new group. It may be helpful to think of one person you can intentionally reach out to or connect with each day. Having a strong support system is vital to weathering stressful times and living a joyful life. Surround yourself with family or friends who lift you up, encourage you, listen without judgment, and provide sound perspective. Those with strong social support networks (friends, family, teammates, etc.) report less stress and overall improved mental health.
- Acknowledge what you can and cannot control: It is common to focus on circumstances outside of your control. Intentionally take time each day to name what is within your control such as how you respond to a situation, whether you choose to engage with someone, how much you prioritize self-care, or the amount of social media you absorb.
- Get physical activity: Even if it is just for a short amount of time, make a point to move. Regular physical activity is one of the most important things you can do for your health and can improve your mental health. Exercise produces endorphins, the feel-good chemicals in the brain that act as natural painkillers and that can lower stress levels. Try walking outside, practice yoga and stretch. Try taking a walk around a natural area, or attending a free fitness class.
- Eat a healthy diet and drink plenty of water: The connection between what we eat and how we feel mentally cannot be ignored. Just as our bodies need nourishment to thrive, our minds also require proper fuel to function optimally. Our diets not only impact our physical well-being but also play a significant role in our mental health. Combat stress and anxiety to boost mood and cognitive function, nourishing our bodies properly can become a cornerstone for cultivating inner balance, resilience and emotional vitality. Equip your body with the nutrition it needs to fight stress. Avoid high-fat, high-sugar foods, and go easy on the caffeine.
- Minimize substance use: College students may turn to drugs and alcohol to cope with the stresses of their reality. Addiction can be devastating for college students.
- Engage in a creative activity: Whether doing or viewing, enjoy artwork, music or dance. Get creative and try something new or tap into areas of creativity you used to enjoy.
- Consider journaling to express feelings: Journaling can help clarify thoughts and feelings and alleviate worries. It can also provide an outlet and help clear our minds so we can be present. Journaling can help you process life's problems and deal with everyday stress. This type of self-reflection can help you find a pattern of regular stress in your life and examine how you deal with it.
- Find ways to relax your mind and body: Take a shower or bath. Listen to calming music. Meditate or practice deep breathing.
- Create a structure for your day and follow it: Create a workspace and a daily routine. Routines can help motivate, energize, and ground us. Get organized, make a plan, and stick to it. Prioritize your obligations each week, and then schedule time for each - time for studying, working, family and friends, and yourself. Cornell’s Learning Strategies Center is an excellent resource for learning to be more organized and efficient with the time you have every week. Be sure to speak with your professors if you need extra help, or anticipate difficulty meeting deadlines.
- Practice positive thinking: Positive thoughts can improve physical well-being and provide a clear mind. When you feel yourself thinking negatively, counteract these thoughts by giving yourself positive encouragement. Positive reinforcement during stressful times can lessen the chance of developing chronic stress.
- Try mindfulness exercises: Mindfulness helps to drown out the background noise and increase awareness. Meditation is a great way to practice mindfulness, but you can also incorporate it into daily activities. Meditation is a simple way to lower stress that you can do anywhere and at any time. Begin with a simple technique such as deep breathing, do a guided meditation, or repeat a mantra. Research shows that spending even short periods of time in nature can improve memory and ability to concentrate, as well as reduce overall stress and improve your sense of well-being. You can learn to meditate through a free program.
Additional Self-Care Practices
- Go for a walk: Walking can also be a great way to clear the mind. Try going for a walk around campus, finding a nearby hiking trail, or exploring a nearby city.
- Schedule social time: A critical element of mental health and wellbeing is maintaining important social connections. Make an effort to see your friends outside of scheduled classes and extracurricular activities.
- Maintain a healthy sleep schedule: Getting enough sleep is one of the most prominent struggles for college students. Create a consistent night routine that promotes relaxation and aim for sufficient hours of good sleep. This can be a hard goal for many stressed students to accomplish; taking timed naps can also help improve mood and stress levels.
- Keep a journal: Journaling is one of the most beneficial ways to connect with oneself and promote feelings of gratitude. Try writing down things you are grateful for, things you love about yourself, and anything else that makes you feel hopeful and grounded.
- Watch something: Sometimes, the best way to practice self-care is by allowing yourself to tune out of this world and into another one. Try watching a show or movie that brings you joy and peace, allowing yourself to escape the stresses of reality for a couple hours.
- Clean your space: Try putting on a podcast or music and cleaning your room. The act of cleaning can be therapeutic itself, and a clean space makes for a clear mind.
- Make art: Even if art isn’t your forte, spending time doodling or painting is a great way to relax and escape. Try an app to promote relaxation and mindfulness through social coloring and painting.
- Practice breathing exercises: Breathing exercises are a great way to relieve tension and don’t require a lot of time or space. There are many exercises that you can experiment with, such as box breathing, belly breathing, and 4-7-8 breathing.
- Try the Pomodoro Technique: If taking a full break from work and studying isn’t possible, try alternating work sessions with short breaks. During these breaks, you can drink water, eat a quick snack, or stretch for a few minutes.
- Try Aromatherapy: Aromatherapy is the use of essential oils to improve one's physical and emotional well-being. Certain oils are reported to lower stress and anxiety.
Campus Resources and Support
Colleges and universities also have a role in providing resources and creating environments that promote student well-being, including stress management workshops, mental health services and fostering a supportive community. Many colleges offer resources to help students navigate the initial transition to campus and cope with stress. Investigate campus resources for academic advising, study support, peer counseling, and student mental health. If you've been diagnosed with a mental health issue, such as an anxiety disorder, you may also want to find a mental health provider near campus.
Engaging students in conversation does not guarantee that they will seek additional help. A range of other campus resources are often available to students to help alleviate stress and anxiety stemming from academic pressures. Many universities offer courses or workshops on academic skills, study strategies, and time management; different variants of these programs have been shown to promote student performance and retention and lower stress. Some universities also offer peer tutors who can assist with either course content or academic skills.
- Search online for your college’s counseling services, operating hours, and locations
- Confide in a trusted professor, especially if your schoolwork is being affected
- Talk to your dorm’s Resident Advisor (RA) if you have one - they’re there to help
- Reach out to trusted peers about your feelings - they may be going through something similar
Recognizing When to Seek Help
If stress becomes persistent or starts to interfere with daily functioning, students should seek help. Signs that faculty and staff can watch for include:
- Persistent sadness or hopelessness
- Changes in appetite or weight
- Social withdrawal
- Irritability or anger outbursts
- Changes in sleep patterns
Everyone needs help from time to time. If you’re experiencing depression or anxiety, struggling to sleep or enjoy life, or finding yourself turning to alcohol or drugs to cope with stress, it's time to ask for help. A mental health professional can determine your stress triggers, develop a mental health plan, and strategize healthy ways to cope with stress.
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The Role of Instructors in Mitigating Student Stress
While student stress and anxiety are frequently cited as having negative effects on students’ academic performance, the role that instructors can play in mitigating these challenges is often underappreciated. Instructors may employ strategies to address and ameliorate student stress and anxiety.
Instructors can familiarize themselves with various campus resources, such as where to refer students if they need mental health assistance, as well as the campus public safety office and emergency medical services. Similarly, instructors should encourage students to use the resources available on campus. Common resources include counseling services, academic tutoring centers, and disability services. College students consistently report a poor understanding of what mental health resources are available to them, and instructors can play a role in increasing awareness.
Instructors can take steps to connect with students. Establishing these connections increases instructor immediacy, the perception of relational closeness and connection between the student and the instructor. This can make students more comfortable in class and more willing to engage with the instructor both inside and outside class.
One of the simplest steps that instructors can take to connect with students and increase instructor immediacy may be to learn and use their preferred names and pronouns. Instructors can also ask students to write preferred pronouns on their name tents if the students are comfortable doing so; this optional use of pronouns provides an opportunity for LGBTQIA students to convey their preferred pronouns for both the instructor and their classmates if they so wish, thus creating a more inclusive environment and potentially lowering their stress.
In addition to learning and using student names, instructors should work to empathize with students and provide opportunities for interpersonal connection; these attributes have been shown to increase the perception of students that instructors care about them, which has been shown to be associated with increased instructor immediacy.
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