Understanding and Coping with College Stress
Starting college can be an exciting time for some, but it can also bring up stress and anxiety as you adjust to new responsibilities, environments, and expectations. Whether you’re currently in high school and preparing for college, or a first-year college student navigating this new experience, learning to manage your stress is an important aspect of making the transition.
“Why am I so stressed?”
I hear you. You don’t want to feel so anxious and overwhelmed. You might be frustrated with yourself and wish you could relax. It’s common for people to feel overwhelmed when faced with decisions about college and upcoming changes in day-to-day life. The specific reasons for college-related stress can vary; depending on your circumstances, you might feel stressed about…
upcoming changes and fear of the unknown.
living in and/or going to school in a new environment.
pressure to make a choice about your future.
not knowing what you want to pursue for a career.
living away from your family.
new independence and taking care of yourself.
adjusting to new teachers.
leaving old friends and making new friends.
living with a roommate.
financial responsibilities of living on your own and/or paying for school.
school burnout.
navigating a new schedule.
Journaling Reflection:
Which topics listed above relate to your current stress? Are there others that aren’t listed here?
Signs of Stress
Stress can show up physically, emotionally, and mentally. You might notice that you experience a combination of several signs listed below. That’s okay! Noticing the signs can help you identify what you need and take steps to support yourself.
Physical Signs of Stress:
Tension in your back or shoulders
Difficulty sleeping
Headaches
Difficulty focusing
Changes in appetite
Emotional Signs of Stress:
Feeling overwhelmed
Feeling easily frustrated or irritated
Feeling anxious or on edge
Withdrawing from friends
More difficulty enjoying things you usually enjoy
Mental Signs of Stress:
Difficulty focusing
Poor memory
Difficulty making decisions
Difficulty getting schoolwork done
Avoid thinking about school or college
Journaling Reflection:
Which signs of stress have you noticed in yourself recently? Write them down in a list, without judging yourself for experiencing them.
How to Navigate the Stress
First of all, it’s important to remember that feeling some stress about college is normal. It can feel scary to make big life decisions, and it can be difficult to know what you want to do in your future career. You might choose to try a few of the options listed below, and experiment until you find what works for you. The feeling of stress might not go away completely, but the hope is that you feel more equipped to understand it and experience it.
Use Coping Strategies
Coping skills can be applicable to various levels of stress. It may be useful to intervene when you’re in a state of high stress to decrease the feeling of panic. However, practicing ongoing self-care may also be a valuable skill and may decrease the moments of panic over time.
Strategies for Immediate Relief:
Place an ice pack on your chest or back of your neck for 20 seconds. Take slow deep breaths.
Splash your face with cold water.
Take a cold shower.
Scribble on paper as hard as you can.
Rip up some paper or cardboard.
Eat something sour like War Heads candy.
Try one of these strategies for when you feel overwhelmed.
Ongoing Self-Care Practices:
Slow down, practice mindfulness or slowed breathing daily.
Give yourself time to reflect on how you feel through journaling.
Make time for enjoyable activities.
Practice regular hygiene and physical self-care.
Spend time with the people who bring you joy.
Journaling Reflection:
When do you need coping skills the most? During moments of high stress/panic or throughout your day? Or both?
Which strategies listed above would you be willing to try? Are there others that you know work for you?
Lean on Support System
Asking for help is a skill we all need to learn. Everyone needs support at different points of life, so there’s nothing wrong with needing help now. Your trusted friends and family may be able to support you by:
doing something fun with you (watching a movie, going to a fun event, making art, playing a game, or cooking/baking together).
showing you that you’re not alone by sharing a bit about their own stress experience.
listening and just being with you while you feel overwhelmed.
reminding you of your strengths.
helping you brainstorm potential career paths.
Journaling Reflection:
Make a list of the people in your life that you trust. What would it be like to tell them how you’ve been feeling? How could they support you?
Get Professional Support
When is it time to reach out to a therapist for support? I believe it’s when you’ve tried using the tools you have access to, and you’ve tried leaning on the support system in your life, but you still feel more stressed or anxious than you know how to navigate. Even if you have a strong support system and know how to practice coping skills, adding another layer of support can be an incredible act of self-care.
Mental health therapists can help you dig deeper into the causes of your stress and find ways to work through them. They can work collaboratively with you to set goals and guide you in reaching those goals. If you’re ready to explore options for professional support, you can learn about the steps to finding the right therapist here.
Journaling Reflection:
What would I want to get out of therapy? How do I want to feel? Remind yourself that therapy is for anyone. You’re allowed to reach out to therapists in your area if you want the support.
