Managing the Stress of College

Starting college can be an exciting time filled with lots of new experiences. It can also be very stressful. Maybe you’re worried about meeting new people or keeping up with your courses. Perhaps you’re simply missing home.

It’s OK if it takes some time to get used to all the changes. Keep in mind, though, high levels of ongoing stress aren’t healthy. Being stressed can leave you irritable, unfocused, and tired. It can give you headaches, an upset stomach, and tense muscles. Too much stress can even raise your risk for developing a mental health problem, like anxiety or depression. Or it can make an existing one worse.

Healthy ways to manage stress

As you adjust to college life, you can do many things to manage your stress. Keep these healthy strategies in mind:

• Start with self-care. Taking good care of yourself can go a long way in easing stress. Getting enough sleep can help regulate your mood and improve your response to stressful events like exams. So, too, can getting regular exercise and eating healthy foods. What’s more, these are things you can control even when other things are out of your control.

• Take time for you. Notice when you need to decompress. Then choose healthy activities to do so, such as listening to your favorite music, playing a sport with friends, or streaming a movie. Stay away from using drugs and alcohol to cope with stress. It can make things worse.

• Hone your time-management skills. Juggling coursework and other responsibilities can be a challenge. Planning ahead can help. For instance, try setting aside small chunks of time over several weeks to work on large projects, like a research paper. Prioritize your work. That will help you decide which tasks to do first. Then you won’t be rushed to get it all done right before the deadline.

• Reframe your perspective. Stressful times don’t last forever. So appreciate the downtime and your day-to-day activities. Be flexible with your goals and expectations. And see problems as challenges to overcome.

• Expand your support network. Take part in campus clubs or other activities to meet new people. It can reduce feelings of loneliness and anxiety.

• Open up to family, friends, and others. When you feel really stressed, confide in those you trust. They can help put things into perspective. Campus counselors, advisors, or chaplains may also be available to talk. Know that conversations about your mental health with college and medical personnel are private. They can’t disclose anything to your parents or other people unless you authorize the release of the information. The only exception to this right of privacy is if they think you may harm yourself or others.

Signs of a mental health problem

Sometimes ongoing stress can lead to a mental health problem like depression or anxiety. Signs of such a problem include:

• Feeling very sad or withdrawn for 2 weeks or more

• Having lots of trouble focusing or concentrating

• Ongoing irritability or anger

• Using drugs or alcohol to cope

• Eating too much or having no appetite

• Having anxiety or worry that makes it hard to get through the day

• Not sleeping enough or sleeping too much

• Thinking about or planning to harm yourself or others

If you notice these symptoms in yourself or another person, seek help right away. Most colleges have mental health services for students. Or they can connect you with a local resource in the community. Your campus may also have a health center or clinic that offers care. Before school starts, it’s a good idea to find out:

• Where to go for mental health services in case you or someone you know needs them

• What services are available, including how to access mental health crisis support

• How to make an appointment, if needed

• If there is a fee

If you or a friend is having a mental health crisis, call or text the 988 Suicide & Crisis Lifeline at 988 or 800-273-TALK (800-273-8255). You will be connected to trained counselors. An online chat option is also available. This service is free, confidential, and available 24 hours a day, 7 days a week.