How to Deal With Stress in College

Everyone deals with stress, and college students are no exception. In fact, going to college can present unique stressors that make it vitally important to recognize when your stress level is increasing, what the harmful effects of chronic stress are and techniques you can use to mitigate them.

By recognizing the effects of stress and having coping mechanisms at the ready, it's possible to avoid college burnout.

What Causes Stress for College Students?

According to Inside Higher Ed, over half of 3,000 surveyed students reported issues with chronic stress in college. For certain demographics, the percentage was even higher. The survey found that 69% of students with disabilities or chronic illnesses reported suffering from chronic stress in college, along with 78% of students with mental health conditions.

Exams were the top stressor for students, Inside Higher Ed noted, followed by pressure to succeed and balancing school with other responsibilities. For new adults attending college right after high school, college is also a transitional period associated with higher stress, according to the National Library of Medicine.

"We are still recovering from the effects of the COVID pandemic, and we all experienced extra prolonged stress during this time," said Dr. Rodney E. Pennamon, an academic program director at Southern New Hampshire University (SNHU) with 30 years of experience in higher education and a PhD in Counseling and Student Personnel Services. "However, what remains is the daily stress associated with the rigors of college and what seems like an endless to-do list."

What Are the Effects of Stress?

You feel stress because it is your body’s natural reaction to a threat — or perceived threat. According to the Mayo Clinic, a threat can cause your body to produce a surge of two hormones, cortisol and adrenaline, which increase your heart rate and blood pressure, among other effects. When the threat is over, those hormones return to normal levels. But what if you are always feeling those stressors?

“The long-term activation of the stress response system and too much exposure to cortisol and other stress hormones can disrupt almost all the body's processes,” according to the Mayo Clinic.

There are dozens of ways stress can negatively impact your mental and physical health, as well as your behavior. The Mayo Clinic noted that some of those symptoms include:

• Physical symptoms including headache, muscle pain, fatigue, and stomach and sleep problems.
• Mood symptoms including anxiety, irritability or anger, depression, lack of motivation and feeling overwhelmed.
• Behavioral symptoms including over- or under-eating, drug or alcohol abuse, social isolation and angry outbursts.

Pennamon noted that stress can also affect your academic performance. "High stress levels can cause cognitive overload, making it harder for students to pay attention and retain information during lectures or while studying," he said. "Chronic stress without relief can lead to burnout, where students feel mentally exhausted and lose motivation to engage with their studies."

Everyone experiences a certain amount of stress, according to the World Health Organization (WHO). "For some college students, stress can be a motivator to avoid procrastination. Stress provides that extra push," Pennamon said. "However, too much stress for prolonged periods is not healthy."

According to Pennamon, it’s important to get ahead of stress. "Colleges and universities also have a role in providing resources and creating environments that promote student well-being, including stress management workshops, mental health services, and fostering a supportive community," he said. "By addressing stress proactively, students can enhance their ability to succeed both academically and personally during their college years."

Ways to Deal With Stress in College

Experiencing the beginnings of college burnout doesn't mean that you won't be successful in your studies. The key to managing college stress as a student is similar to anyone else. There are specific steps you can take to be less stressed and feel better.

Pennamon recommended several strategies to prevent stress:

Prioritize and Organize 

If you’re feeling overwhelmed, determine what you must accomplish now and what has to wait. At the end of the day, try to emphasize tasks you have checked off your to-do list rather than what is left to do.

"Don’t aim for perfection in everything," Pennamon said. "Set achievable goals for each day or week and be flexible when things don’t go as planned."

Develop Healthy Habits 

According to the American Psychological Association (APA), stress can cause poor sleep — and poor sleep can also cause stress. This is called the sleep-stress cycle. The APA reports that adults who sleep fewer than eight hours each night are more likely to report stress.

Exercise can improve your mood and overall health and serve as an outlet for the stress you are feeling, too. "Physical activity is a proven stress reliever," Pennamon said. "Even a 15-minute walk or some light stretching can boost your mood and energy levels."

Practice Self-care 

Find a relaxing activity you enjoy. Pennamon recommends meditation, yoga or taking mindful breaks to reset and clear your mind.

He also suggests practicing deep breathing. "Simple breathing exercises (like deep belly breathing) can help calm your nervous system and reduce anxiety," he said.

Reach Out for Support 

Some schools have staff you can connect with if you're feeling stressed. As an online student at SNHU, your academic advisor can offer guidance and connect you with additional support, including peer tutoring and mental health services.

"Sharing what you’re going through can help alleviate stress and provide new perspectives," Pennamon said.

Staying socially connected, especially with friends and family who are your support system, can help reduce stress, too. Getting involved in extracurricular activities can help you meet people and learn new things about what might be an unfamiliar environment. And don’t be afraid to ask for help.

Talking to a doctor or counselor could help you develop coping techniques to reduce your stress. The National Institute of Mental Health also has a comprehensive set of resources from emergency chat and text hotlines to advice on finding a healthcare provider.

Joe Cote is a writer and organic marketer at Southern New Hampshire University (SNHU), where he has worked since 2016. Previously he spent more than a dozen years as a reporter and editor at weekly and daily newspapers in Vermont and New Hampshire. He lives near SNHU's Manchester, New Hampshire campus with his wife and daughter. Connect with him on LinkedIn.