How to manage stress in College: 13 actionable Tips
Is college stressing you out? College can be one of the most stressful times in your life, and I have some tips to help!
College is an exciting time for young adults, full of new experiences, challenges, and opportunities for personal and academic growth.
It may seem like you are the only one wondering how to handle all the stress of college, but you’re not alone. Stress levels are very high among college students.
However, with all the demands and pressures of college life, stress is almost inevitable.
From looming deadlines to social pressures, stress can feel overwhelming. Stress can have a negative impact on mental health and academic performance.
So, it’s important for college students to learn how to effectively manage stress in order to stay healthy and succeed academically.
I know from my own personal experience how stressful college can be, and I want to give you some ideas to make your college experience less stressful.
In this blog post, I’ll give you some practical tips and strategies for managing stress in college so you can minimize stress and enjoy a more balanced and fulfilling college experience.
What is stress?
Feeling like you’ll never get it all done?
On the verge of tears…all the time?
Having stomachaches from anxiety?
Are you exhausted?
Feeling cranky?
Having dramatic mood swings?
Yeah, that’s stress.
Stress is your body’s physical and emotional reaction to a condition or event that is a challenge. It’s a normal reaction to being unable to cope with mental or emotional pressures.
What causes stress in college students?
In college, the most common causes of stress are coursework, exams, and the pressure to get good grades. Other common causes for stress are related to relationships and finances.
College students worry about their academic performance, because their scholarships or financial aid might depend on maintaining a certain GPA.
College is much more challenging than high school. Navigating the academic challenges of college for the first time is bound to induce stress.
Stress in college could also come from trying to work and go to college. Worrying about how to pay for tuition, room and board, and other expenses is a huge source of stress college students face.
Students may experience stress from relationships with family members and friends, roommate issues, feeling homesick, or feeling lonely among strangers.
New levels of responsibility and independence can also cause stress in college. Romantic relationships, loss, or other factors can also cause stress for college students.
What are the three types of stress?
Acute stress is short-term. It’s the feeling you get when a deadline is looming or you’re late for class.
Episodic acute stress is when acute stress happens regularly. This can be when you’re repeatedly behind on coursework or constantly juggling bills.
Chronic stress is when stressors continue over a long period of time.
This can be caused by any situation that seems like it is never-ending and impossible to improve. Small amounts of stress over time lead to chronic stress.
What are the Symptoms of stress?
Knowing the symptoms of stress will help you manage stress in college. When you are stressed, you may experience these symptoms:
Physical symptoms of stress
- An increased heart rate
- Breathing faster and heavier or having shortness of breath
- Muscle tension
- Headaches or jaw tension
- Stomachaches
- Shakiness and increased sweating
- Panic attacks
- Digestive issues
Emotional symptoms of stress
- Depression
- Anxiety
- Mood swings
- Irritability or anger
- Feelings of being overwhelmed, helplessness, or hopeless
- Emotional exhaustion
Behavioral symptoms of stress
- Loss of or increase in appetite
- Procrastinating
- Having trouble sleeping and feeling exhausted
- Increased use of caffeine
- Increased use of alcohol, smoking/vaping, or drugs
- Fidgeting/inability to sit still
- Compulsive shopping
Cognitive symptoms of stress
- Being unable to stop worrying
- Forgetting
- Being disorganized
- Not being able to concentrate or focus
- Thinking about too many things at once
Stress Management Techniques for College students
How to manage anxiety and stress in college
Here are 13 ideas for how to deal with stress at college.
Managing stress as a student is a challenge all college students face. Try these techniques for learning how to deal with college stress.
1. Take a deep breath
In fact, take lots of deep breaths. Meditation and mindfulness are easy-to-practice relaxation techniques that you can do anywhere.
You can meditate in your room with an app or in a meditation class. Deep breathing will help calm your mind and allow you to focus.
Try yoga to help you engage with your breathing and slow your mind.
2. Make a plan
Evaluate what you have to do to meet all of your responsibilities, and prioritize your most important tasks.
What are your assignments and deadlines for your classes? What are your job obligations? What else are you committed to doing?
Keep track of everything you have to do and make a step-by-step plan to get it all done.
Just start by looking at this week (or even just today). Divide your to-do list into smaller tasks that feel more manageable.
Having a great planner will help you manage all your assignments and plan your life.
3. Set realistic expectations
You may have to scale back on the hours you work, social activities, or extracurricular activities.
If you’re really struggling in a class, use a final exam calculator to determine what grade you need to get on your final exam to get the overall course grade you want.
If you’re doing really poorly in a class, you may need to drop it so you can focus on the ones you’re going to pass.
If you’re planning your courses for next semester, choose a course load that you can handle without feeling overwhelmed.
Don’t be afraid to say no to opportunities you just don’t have the time or bandwidth for.
4. Ask for help
If you’re struggling in your courses, communicate with your professors. Be sure to go to office hours and tutoring sessions to get extra help.
Ask for extensions if you need them.
Check out tutoring services, writing centers, and other resources on campus that can help you catch up.
5. Don’t procrastinate
Follow your plan. Procrastination might feel like stress relief in the moment, but it comes with a cost.
Manage your time wisely so you aren’t pulling all-nighters and feeling worse about your situation. Good time management will help alleviate stress.
6. Spend time with friends and family
Yes, you’ve got SO MUCH to do, but spending time with your friends will give you perspective and support. If you’re lucky, you’ll have a good laugh too.
If your family is a good support system, give them a call or text to catch up.
Social isolation or relying mainly on social media for connections isn’t a great way to deal with stress.
Getting emotional support from your family and friends will go a long way toward alleviating your stress.
Spending time with people you care about is an effective way to cope with stress. Social support is a very important part of stress management.
7. Get some exercise
Even if you do lots of walking around campus, you might need more hard-core exercise to beat stress.
Go for a long run or try lifting weights. Take a spin class. Sign up for an intermural team (bonus—you will also get to socialize!)
Try to find the time for at least thirty minutes of physical activity five days a week.
When you exercise, your body releases endorphins, natural mood-boosting chemicals that help reduce stress and anxiety.
Additionally, regular exercise can help improve sleep quality, increase energy levels, and reduce muscle tension, all of which can help reduce stress levels and improve your overall health.
If you run at night, take these precautions to stay safe.
8. Eat healthy food
Your physical health is essential to fighting stress, and a healthy diet is a great way to start.
Your body needs a healthy, balanced diet with nutritious foods and plenty of water to stay well. Try to avoid fast food, especially fried foods. Eat fresh fruits and vegetables instead.
Feeling stressed may make you forget to eat, or it might make you stress-eat, but eating healthy foods will help you handle stress and feel better.
9. Limit caffeine and avoid alcohol
You might think you need another coffee or energy drink to manage all your work, but too much caffeine will make you feel worse when the effects wear off.
And you may want alcohol to destress, but it won’t make you feel better in the long run.
10. Use mental health resources
Every college has mental health services, usually both online and in person.
Connect with these resources as soon as possible if you are feeling overwhelmed. Colleges have trained professionals who want to help you!
You can also get help from off-campus counseling centers or therapists. If you are struggling with stress, reach out for professional medical advice.
If you are feeling emotional distress or are having a mental health crisis, please call the suicide and crisis lifeline by dialing 988 in the United States. The suicide and crisis lifeline (formerly known as the suicide prevention lifeline) is staffed 24/7 and you can talk to someone for free.
11. Spend some time in nature
Spending time in nature is a great way to feel less stress.
Take a minute to walk through your favorite part of campus or explore a nearby garden or park.
Getting some fresh air and looking nature will do wonders to help you destress.
The sights, smells, and sounds of nature can soothe your senses and promote a sense of calm. Even just 10 minutes outside can reduce college students’ levels of stress.
12. Treat yourself to self-care
Take a break and relax.
Get a massage to relax knotted muscles. A massage can also help you reset emotionally and get better sleep.
Try aromatherapy or put a heat pack on sore muscles.
Listen to your favorite music.
Take time to do something you love to do, like playing an instrument or watching a favorite movie with a friend.
Make taking care of yourself part of your daily routine.
13. Get plenty of sleep
Getting enough sleep so important to combatting stress. College students should aim to get at least 7-9 hours of sleep per night.
Make sure your bedroom is quiet and conducive to sleep. Go to bed at a reasonable time.
If you share your dorm room with a roommate, talk to them about trying to get more sleep. Try to go to bed and wake up at the same time each day.
Sleep is essential for overall physical and mental health, including memory consolidation, mood regulation, and immune system function.
You need need adequate rest to stay alert and focused during classes and study sessions
Final Thoughts
Stress is an unavoidable aspect of college life, whether you’re working on a bachelor’s or master’s degree.
While stress is a normal part of the college experience, there are several practical strategies that students can use to minimize its negative effects.
These include practicing self-care, such as getting enough sleep, eating well, and exercising regularly; managing time effectively by prioritizing tasks and taking breaks; seeking support from friends, family, or mental health professionals; and spending time in nature or engaging in other stress-reducing activities.
Learning stress management techniques to reduce stress in college will help you succeed in college and prepare you for life after college.
Managing stress in college is essential for maintaining good mental and physical health, and for achieving academic success.
Remember that everyone’s experience with stress is different, and what works for one person may not work for another. Experiment with different strategies and find what works best for you.
Know that you’re not in it alone and you can find solutions for managing stress in college! You got this!
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