As a college student myself, I understand how difficult it can feel to balance everything– school, social life, relationships, finances, and still have time to take care of yourself. It can feel really overwhelming at times. If you’ve felt this way too, you’re not alone: anxiety is the leading mental illness in college students today, with about one-third of students reporting symptoms. Whether it’s upcoming finals, social pressures, or uncertainty about the future, these six coping strategies are healthy ways you can start to manage the anxiety you are feeling!

1. Positive Self Talk

Talking kindly to yourself and practicing mindfulness are both associated with wellbeing and decreased amounts of distress. Positive self talk is kindly speaking to yourself and replacing negative thoughts with more encouraging ones. Mindfulness is grounding yourself by focusing your attention on the present moment– ask “what am I thinking and feeling right now?” When the 11:59 PM deadline is creeping up and anxiety kicks in, try reminding yourself that you can do this, step-by-step, and you will get through it!

2. Deep Breathing

Deep or abdominal breathing technique is where you inhale for 6-8 seconds and exhale for 9-12 seconds, keeping your chest still and breathing using the abdomen. This breathing technique is shown to calm the brain and body down and reduce anxiety, while improving mood and increasing sustained attention. This is a simple but effective way to cope with anxiety in the moment!

3. Have a Brief Distraction

Temporarily shifting your attention to something different can reduce feelings of unease, dissatisfaction, or mental discomfort. This can be taking a short walk outside, doing one of your favorite hobbies, or anything that takes you away from the situation for a little while. One of my favorite ways to do this is to get outside and take a walk around campus– even in stressful times, it lifts my spirits and clears my mind, and things don’t feel so heavy. 

4. Practice Relaxation

Practicing relaxation can decrease mental and physical stress and anxiety, and increase positive mood states. It can be difficult in a stressful and busy moment to stop and relax, but even ten minutes can improve your mood and reset your body and mind. Relaxation can be meditation, mindfulness, muscle relaxation, or anything that calms you down!

5. Social Support

Social support is associated with wellbeing, less distress, and is even predictive of resilience during adversity. Social support can be taking a few minutes after class to talk to friends, family members, or others in your community. Feeling supported by others can help you cope with anxiety during tough times!

6. Seek Professional Help

Asking a professional for help is a very healthy coping strategy because there are trained professionals that are ready to help you walk through whatever you are going through or struggling with. Sometimes having someone on the outside to walk with you and give you new perspectives can make a huge difference. Seeking help can improve your quality of life and coping skills!

Many college students face feelings of anxiety– you are not alone! These six strategies are healthy ways a college student can cope with anxiety in an easy and manageable way. Trying one of these next time you feel overwhelmed can flip an anxious spiral into a calmer, more manageable moment!

If you are interested in seeking professional help, Contact us today  to book a free consultation and begin walking through this journey!