Help for College Students With Anxiety, From a Maryland anxiety Therapist
Tips for reducing anxiety during college, from a Maryland therapist in College Park, MD.
College Students & Mental Health
College can be one of the most exciting and transformative times in a person's life. However, it can also be a period of intense stress and anxiety, never mind the fact that many students may have already come into school with anxiety challenges. As a therapist in College Park, home to the University of Maryland campus, I’ve worked with a lot of college students and have seen how the pressure of academics, social life, and the uncertainty of the future can lead to overwhelming anxiety for many students. On top of that, the isolation around the anxiety can just compound the difficulties, if the student doesn’t feel like they have enough support. Thankfully, there are anxiety management strategies for breaking this cycle.
Anxiety Management Strategies
REcognizE Your Triggers
The first step in managing anxiety in college is to recognize your triggers. What specific situations or thoughts tend to make you anxious? Is it upcoming exams, social interactions, or the fear of the unknown after graduation? Going back home for family holidays? Identifying these triggers can help you understand your anxiety better and work on managing it. If you think it’s “everything”, unpack that a little bit. Is it really EVERYTHING, or does it just feel so overwhelming that everything feels tied up together? Once you know your triggers, you can create more effective strategies for navigating them better.
Time Management
Effective time management is crucial in college. Developing a well-structured schedule can help reduce anxiety by ensuring that you set aside enough time for studying, attending classes, and taking breaks. This will help prevent last-minute cramming and the panic that often goes with that. This may be the first time that you’ve been 100% in charge of managing your time and schedule with no parents/family/teachers setting boundaries or offering assistance. Time management is a skill and can be learned and improved with effort, strategies and support. Some folks struggle more with time management BECAUSE of anxiety, letting perfectionism and paralysis eat up a lot of time. There also may be challenges with executive functioning skills with time management due to ADHD or other issues, which can be improved with support and strategies as well. Skills can always be worked on and improved.
Seek Support
You're not alone in your struggle with anxiety. Many colleges and universities have counseling services that offer support for students dealing with mental health issues, and can refer you to providers in the area. Reach out to them if you need someone to talk to. Additionally, consider seeking support from friends and family; opening up about your anxiety can be a significant step in reducing its hold on you. Warm lines are free support services that you can call for non-emergency support, if you just need someone to listen for a bit and be there with you through a rough patch.
Practice Self-Care
Self-care doesn’t have to be complicated. A leisurely walk outside is a simple option.
Taking care of your physical and emotional well-being is essential in managing anxiety. Regular physical activity, a reasonably balanced diet, and sufficient sleep can significantly improve your mood and reduce anxiety levels. It is hard for anyone to feel well regulated when those basic needs aren’t reasonably met. Nobody functions well on a poor diet and sleep deficit. Nobody is going to tell you that you need to eat some produce, drink some water and get to bed at a decent hour. It’s on you now to make yourself a priority. Make time for activities you enjoy, whether it's reading, drawing, or simply taking a leisurely walk. Eating some more kale and taking a walk aren’t going to “cure” an anxiety disorder but all of those positive self-care efforts add up to better regulation of the body and mind, which can turn down the noise of anxiety and distress.
Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing anxiety. These practices can help you stay present, reduce racing thoughts, and alleviate stress. Consider incorporating mindfulness exercises into your daily routine, even if it's just a few minutes of deep breathing or a short meditation session. Using mindfulness with CBT (Cognitive Behavioral Therapy) can help you get a calmer and clearer mind on your side. Want to be guided along in a short, easy exercise? Check out the recording on this post about the Cylinder Breath Technique. I also have more information about mindfulness based therapy.
Set Realistic Goals
Setting unrealistic goals can lead to excessive stress and anxiety. While ambition is admirable, make sure your academic and personal goals are achievable. Break them down into smaller, manageable tasks, and celebrate your achievements along the way. Also, college is a time to consider which goals are truly yours. It can be stressful and unfulfilling if you feel like you are working towards goals that others have set for you that you don’t really want. Your parents may really want you to go to med school/law school/circus school/whatever, but you’re the one that’s going to have to do the work of that for a lot of years to achieve that goal. Check in with yourself about your goals and see if they truly belong to you.
Utilize Campus Resources
Most colleges offer various resources for students dealing with anxiety, including tutoring services, study groups, and academic advisors. Don't hesitate to use these resources; they exist to help you succeed. Campus resources also include recreational facilities (physical activity is great for helping with mood and anxiety), as well as mental health services and wellness centers. Use whatever is available to you! Your tuition covers most of these great resources so check them out.
Connect with Peers
Having a positive social support system is helpful for managing anxiety.
College is a time for building relationships and connections. Surround yourself with a support network of friends who understand your struggles and can offer emotional support. Attend social events, join clubs, and participate in campus activities to meet like-minded peers. If you are struggling to make connections, seek some support from an advisor, an RA, or campus counselor.
Limit Caffeine and Alcohol
No, seriously. I know this can feel like a pointless thing to say to a college student but I want you to be informed about your choices. Caffeine and alcohol can exacerbate anxiety symptoms. Limit your intake of these substances, and be mindful of how they affect your mood and overall well-being. Please know that substances that many people use to relax, like alcohol or weed, can actually increase anxiety in some folks, especially in higher doses.
Embrace Failure
It's important to understand that failure is a part of life and a part of college. Not every exam will go well, not every project will be perfect, and not every social interaction will be flawless. Embrace failure as a learning opportunity, and don't be too hard on yourself when things don't go as planned. Things will keep going wrong, at times, throughout your whole life. Get better at dealing with it. If you find yourself endlessly beating up on yourself for mistakes, try a bit of self-compassion. If you can’t seem to get self-defeating thoughts out of your head, some Cognitive Behavior Therapy (CBT) techniques might help.
Take time to tend to your mental health while in college. Your wellbeing matters!
A free consultation With A Maryland anxiety Therapist
Ready for some more support to help you reduce and manage anxiety? I offer specialized anxiety therapy appointments in-person, located in College Park, MD. Online anxiety therapy appointments are available anywhere in Maryland. Contact me to schedule a free 15-minute phone consultation and take the first step toward taming your anxiety.
Other services I offer include hypnotherapy, mindfulness-based therapy, life coaching, and support for LGBTQIA+ clients. Additional information is available on my counseling practice home page.
About the author, an anxiety therapist:
Beth Charbonneau, LCSW-C, is a Maryland therapist, specializing in anxiety therapy and treatment. With over 20 years of experience, she brings a holistic approach to calming both the mind and the body, and helping her clients feel empowered to find more joy in their lives. Learn more about her College Park-based counseling practice here.
