6 Tips for College Students to Manage Anxiety
“Back to school, back to school to prove to Dad I’m not a fool.” - Adam Sandler
It’s that time again. Back to school is here.
This time of year can bring stress and anxiety to students, parents, and school staff for many different reasons. The following tips are directed towards college students but may also be helpful for students at any level, parents of students, or staff who are experiencing school-related anxiety.
Although education is necessary, school is a very real pain point and area of struggle for many students. Some students struggle with the social aspect, others with the academic, and still others with both.
On top of the typical back to school anxiety, you may be feeling especially anxious this year because of the continued uncertainty with COVID-19 and this may be your first time back to in-person classes in over one year!
The anxiety you’re feeling is 100% understandable. My hope is that you will find some helpful tips here to make your back to school transition easier.
The “Basics”
In a previous blog, I wrote about our human needs. These needs include physiological needs, sometimes called the basic needs, such as food, water, shelter, and rest. As much as you can, make sure that you are taking care of these basic needs.
As a former student myself, I recognize that this is not possible all the time. You have lots of responsibilities and, sometimes, an unpredictable schedule. You may feel a lack of control over what you have to do and when you have to do it. I get it! However, there are ways to make time for these needs. If I could give former myself advice as a college student, I would tell 18 year old Jordan to “Eat three meals each day, drink water throughout the entire day, and get 7+ hours of sleep every single night that you can.”
Eating an unbalanced diet, not drinking enough water everyday, and staying up late every now and then happens (like I always say - we’re humans, not robots). It is totally normal to live life imperfectly, but when it becomes a regular habit, it will take a toll on your mental and physical health.
Taking care of these basic needs are one way to address your mental health. Anxiety, stress, depression, and more are negatively impacted when we are not hydrated or eating or sleeping well.
Create Structure
Anxiety can be exacerbated by uncertainty and feeling out of control. As a college student, you have more control over your class schedule than you did in high school, but it is still out of your control to some degree. It is not uncommon for schedules to be all over the place. You may have one evening class on Monday and Wednesday, three classes on Tuesday and Thursday (with one only every other week), and two morning classes on Friday - plus, an inconsistent schedule for working on campus. All of that is in-between classes, social life, and whatever other responsibilities you may have. Whew!
It can be hard and overwhelming to keep up with it all, which can add to the anxiety and stress that you feel. However, creating your own structure and staying organized can help you feel more certainty in your day and a greater sense of control. Using a planner or the calendar in your phone can be very helpful with this. It may be helpful to take time each Sunday to create a schedule for each week or, if your schedule is particularly unpredictable, you could even make a schedule each night for the next day or two.
You can create structure and take more control in small ways, such as:
Go to sleep and wake up at approximately the same time each day (ex: bedtime within 10 - 11 pm and wake up between 8 - 9 am).
Eat breakfast, lunch, and dinner each day and at approximately the same time. If this is too much, start by eating one meal at approximately the same time each day and add another when you are ready.
Schedule alone time at least one day each week. Everyone needs different amounts of alone time, so schedule as much as you need, whether that is 5 minutes or 2 hours for you.
Schedule time for self-care each day, even if it is a 5 minute meditation every morning.
Schedule time for studying and completing assignments.
With all of this in mind, it’s also important to note that flexibility within structure is key. If we try to stick to our schedules and routines too rigidly, that can set us up for disappointment, frustration, and negativity towards ourselves.
Check In with Yourself (Daily or Weekly)
With so much going on in your life, sometimes paying attention to yourself and how you feel can fall to the wayside. This is not good! But it happens a lot. Too much really.
If you become more intentional about checking in with yourself daily or weekly, this can help you stay on top of how you feel before unhealthy thoughts and unpleasant emotions build. Those thoughts and emotions can easily pile up when they are not addressed or processed in some way. Checking in with yourself is one way to address how you are thinking and feeling.
Checking in with yourself can include asking yourself a few questions, such as how am I feeling in this moment, what do I need, and what can I do to take better care of myself for the rest of the day / week.
Limit Alcohol
Again, I’ve been there. I was a college student who was excited to take part in as many parties as I could. I get that alcohol is a big part of the college experience for some people. However, there is a healthy way to take part in it by having some limits for yourself. Those limits will look different for everyone, but they may include: limiting the amount that you drink or limiting the frequency (ex. consume alcohol one day per week).
There are many reasons that limiting your alcohol consumption is healthy for you, and it can be especially helpful if you experience anxiety. Alcohol can increase anxiety symptoms while drinking or even the day or two after consuming alcohol.
Relaxation
Be intentional about taking time to relax. After being in school for 12+ years, many of us become conditioned to the life of being a student. This life can be go, go, go with little time for relaxation, but relaxation is an important and helpful way to manage anxiety.
Some ideas of ways to relax:
Nap / sleep
Body scan
Progressive muscle relaxation
Massage
Grounding techniques
Warm bath or shower
Read or write
Color, draw, or paint
Alone time
Do something relaxing with a loved one
Ask for Support
The tips provided here have shown to be helpful in research, my clients’ experiences, and or in my own experience. However, they are general tips that you may or may not feel connected with because anxiety is a very unique experience for every person.
A mental health professional can help you discover useful skills and tools that are specific to your experience. Most colleges have free mental health services on campus that you can access as a student. You can also search directories like Psychology Today, Therapy Den, or Good Therapy to search for a therapist who is in your area, accepts your preferred form of payment, and is a good fit for you.
Back to school can be stressful and bring lots of anxiety. The tips suggested here can be helpful for back to school anxiety, as well as anxiety you may experience during the school year. By taking care of your health and managing the stress or anxiety in your life, you can set yourself up for more success throughout the school year and beyond.