College can be exciting, but it also comes with its fair share of stress and anxiety. Between juggling multiple classes, exams, extracurriculars, and social commitments, it’s easy to feel overwhelmed. Are you tired of screaming into your pillow, begging the world to slow down and give you a break? Emma Munson, a full-time student, remembers one particularly hectic week: “When I had a week to do a 10-page research paper while taking four other classes, it was very stressful.” Anxiety can affect focus, sleep, and social interactions, making even everyday tasks feel impossible. In fact, more than 60% of college students say they’ve felt overwhelming anxiety at some point during the school year. Feeling constantly behind or stretched too thin is more common than many students realize.

This post shares practical strategies, student experiences, and expert advice to help manage anxiety and feel more in control. These suggestions aren’t a one-size-fits-all solution—they're meant to give you ideas and inspiration so you can find what works best for you.

What College Anxiety Feels Like

Anxiety shows up differently for everyone, and recognizing your own patterns is an important first step. Common signs include:

• Racing thoughts or trouble concentrating

• Mood swings or irritability

• Avoiding social situations or schoolwork

Munson explains, “I can’t focus when I’m anxious because I’m constantly thinking about one thing and all the what-ifs. I usually get stressed out because so many thoughts are racing through my head.”

• Common triggers often include:

• Academic pressure and tight deadlines

• Balancing multiple responsibilities

• Navigating new social situations

Dr. Jennifer Payne, a psychiatrist at Johns Hopkins Medicine, points out that anxiety can “impair concentration and working memory, making even routine tasks feel overwhelming.” Understanding these triggers helps students take a more holistic view of their anxiety and start addressing it in manageable ways.

For additional guidance, the Mayo Clinic offers a guide to coping with anxiety and the CDC provides a College Student Mental Health page.

How Experts Suggest You Handle Stress

Small routines can make a big difference in managing anxiety. Experts suggest:

• Consistent sleep: Going to bed and waking up at the same time each day can improve mood, focus, and overall mental health.

• Exercise: Moving your body releases stress and helps regulate mood. Dr. Michael Bishop, a licensed psychologist at Northwestern University, explains, “Regular exercise can help regulate mood and decrease feelings of anxiety. Even short daily workouts can make a noticeable difference.” He adds, “Pairing exercise with mindfulness techniques maximizes the mental health benefits.”

• Balanced nutrition: Eating well-fueled meals keeps energy steady and stress manageable.

• Mindfulness practices: Guided meditations, breathing exercises, or apps like Headspace and Calm can help students relax and stay focused.

Other practical strategies that work for students include journaling and breaking assignments into smaller steps. Emma Munson shares, “Writing down my thoughts helps me focus on what I can control, and dividing big assignments into smaller tasks makes them less overwhelming.” Short study breaks, even five minutes away from your desk, can refresh your brain and improve productivity.

Sometimes self-help isn’t enough. Dr. Payne emphasizes, “Seeking help early is crucial, especially when anxiety starts to interfere with daily life and academic performance.” Additional resources include:

• NIMH Anxiety Disorders Guide

• WHO Mental Health and Well-Being

• American College Health Association – Mental Health Resources

Experimenting to Find What Works

Finding strategies that work is often a personal journey. Emma describes her approach:

“I try suggestions that are given to me. If one works, I keep it; if it doesn’t, I go back to what I know works. Listening to music helps me a lot, but calendars don’t.”

Students can experiment with:

• Different study routines, mindfulness exercises, or stress-reducing techniques

• Adjusting methods depending on deadlines, workload, and personal habits

• Tracking what helps and refining approaches over time, like using a planner or productivity app

This way, students can create strategies that actually fit their lifestyle instead of copying what works for someone else.

Building a Support System

Having people to turn to makes stress easier to handle. Emma Munson says, “I go to my mom when I’m feeling anxious. Professors and peers are always there if I have questions, and tutoring centers help when I’m stuck on a topic.”

Ways to strengthen your support system include:

• Connecting with classmates, mentors, and academic advisors

• Leaning on professors or campus services when needed

• Checking out organizations like NAMI or Active Minds for additional mental health support

Support networks provide reassurance and guidance, making stressful times more manageable.

Self-Compassion and Mindfulness Practices

Being kind to yourself matters, especially during stressful times. Mindfulness helps students stay grounded and calm. Techniques include:

• Deep breathing or guided meditation

• Taking mindful breaks during study sessions

• Observing thoughts without judgment

Other small, manageable exercises:

• Listening to calming music while studying

• Spending a few minutes outside to reset focus

• Writing a gratitude list at the start or end of the day

Dr. Payne notes, “Mindfulness practices help students observe their thoughts without judgment, reducing anxiety and promoting emotional regulation.” Incorporating these habits into your daily routine can help you feel more balanced and in control.

Conclusion

Anxiety is a common part of college life, but it doesn’t have to control your experience. By building consistent daily routines, experimenting with coping strategies, seeking help when needed, and leaning on friends, family, and mentors, students can manage stress and succeed academically. Emma Munson encourages, “Take a deep breath and focus on the present, not what’s coming next.” Remember, you’re not alone in feeling anxious. With the right strategies and support, college can be both manageable and even enjoyable.