College can be a fun and exciting time, but it is often also a stressful time for many students. When students have difficulty managing stress, they are at risk of experiencing anxiety or depression. A recent article in the American Psychological Association’s Monitor on Psychology magazine highlights the impact that stress has on many college students’ mental health. According to the article, half of all college students reported experiencing overwhelming anxiety within the past year and one third of students experienced challenges with depression during that same time. These numbers are concerning not only because of the personal distress that anxiety and depression cause, but also because of the impact that such difficulties have on a student’s ability to perform well in college. College students who experience difficulties with anxiety and depression are not able to devote their full energy to focusing in the classroom, completing assignments, or achieving their potential. Further, students who are experiencing overwhelming stress or depression are more likely than other students to take leave from school or drop out.
College students can use many strategies to cope with stress so that they can continue performing their best in their classes and enjoy their time in college. The following is a quick list of coping strategies, and many more are available.
1. Figure out the source of your stress. Are you stressed because of too much work, looming due dates, high expectations for yourself, or conflicts with friends? Identifying the causes of your stress is one of the first steps in managing stress. Once you have figured out the cause you can create a plan to help you cope with your stress, whether it is by developing an organizational system so you’re better able to manage heavy workloads, working through arguments with friends, or adjusting your expectations for yourself if they are unrealistic.
2. Keep a journal. A journal can be an excellent way to deal with stress. Write down everything you are stressed about and how you plan to manage these concerns. This can help stop stressful thoughts from dominating your attention. After writing down everything that is causing you stress, you may find that your mind is clearer and you are better prepared to tackle your source(s) of stress.
3. Stay connected with family and friends. Keeping in touch with family and friends back home, as well as with new friends in college, is a great way of managing stress and improving your overall mood.
4. Exercise. Although it can be hard to find time for exercise when you are feeling stressed and overextended, fitting in time for exercise can calm your mind, give you extra energy, improve your mood, and help you focus better.
5. Talk with a counselor/therapist. For students who are experiencing overwhelming anxiety or depression, it is often most helpful to speak with a trained professional. College counseling centers often provide short-term treatment to help you manage stress and anxiety and improve your mood. You can also find an off-campus psychologist who specializes in working with college students.
Christine Rothwell, Psy.D.
Licensed Clinical Psychologist