Therapy For
College Stress
For a young person, college is often a time of varying emotions, from excitement to anxiety and many feelings in between. A variety of new and first-time experiences will happen during a student’s college years, and the newfound independence can present challenges for even the most organized and motivated teen. The pressure to perform academically, maintain a social life, handle financial responsibilities, and prepare for the future can weigh heavily on students. This phenomenon is widely recognized as “college stress”, and a growing concern that affects millions of students worldwide. In fact, a 2024 update from Transforming Education indicates that 60% of students feel stressed daily, and 1 in 5 college students report feeling stressed most or all of the time.
What Is
College Stress?
College stress refers to the mental, emotional, and physical strain experienced by students due to the demands of higher education. Unlike ordinary stress, which can sometimes serve as a motivator, college stress often becomes chronic, leading to burnout, anxiety, and even depression. The constant need to balance coursework, part-time jobs, extracurricular activities, and personal responsibilities can push students beyond their normal coping limits.
College stress is not just a fleeting emotion but a substantial psychological challenge. The transition from high school to college brings newfound independence and responsibilities, which can be overwhelming. Academic expectations, social pressures, and financial concerns create a trifecta of stressors that students must navigate. Without developing coping skills, college stress can negatively impact mental and physical health, leading to decreased academic performance and an overall decline in well-being.
In fact, at Behaved Brain, we believe that college stress is so ubiquitous that we suggest some form of therapy access for all of our college-bound clients. And since we offer virtual therapy, sessions can be conducted anywhere, helping serve students no matter how far away they attend college from our New Jersey offices.
The Effects of
Stress On College Students
College stress presents itself in various ways, affecting students differently depending on their resilience, coping mechanisms, and support systems. Recognizing the symptoms of college stress early can help students take proactive steps to manage their stress before it leads to more severe mental health issues. The most common symptoms of college stress include:
Psychological Symptoms:
- Anxiety and panic attacks
- Depression and feelings of hopelessness
- Difficulty concentrating
- Persistent worrying
Physical Symptoms:
- Headaches and migraines
- Stomach issues such as nausea and indigestion
- Fatigue and difficulty sleeping (insomnia or oversleeping)
- Weakened immune system leading to frequent illnesses
Behavioral Symptoms:
- Procrastination and avoidance of responsibilities
- Increased reliance on stimulants (caffeine, energy drinks) or substances (alcohol, drugs)
- Withdrawal from social activities
- Changes in eating habits (overeating or undereating)
Clinical Therapies for Treating
College Stress
When stress becomes overwhelming and starts affecting daily life, professional therapy is the best solution. At Behaved Brain, we utilize a variety of clinical therapies to help manage college stress. These include:
Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective treatments for managing college stress, anxiety, and depression. This therapy helps students identify negative thought patterns and replace them with healthier, more constructive ones.
Mindfulness-Based Stress Reduction (MBSR)
MBSR is a structured program that incorporates mindfulness, meditation and yoga to help students develop greater awareness of their stress and learn healthier ways to respond to it.
Biofeedback Therapy
Biofeedback Therapy helps students learn how to control physiological responses to stress, such as heart rate and muscle tension, through relaxation techniques and monitoring devices.
Medication
In severe cases, medication such as antidepressants or anti-anxiety drugs may be prescribed by one of our psychiatrists. These medications can help manage symptoms but may only be used under professional supervision.
Other Ways To
Manage College Stress
When acute symptoms flare up, or when a therapy session isn’t accessible, students should adopt some of these coping mechanisms to help reduce their stress. Managing college stress effectively requires a combination of lifestyle changes, mental health strategies, and time management skills. Here are some proven techniques that we teach at Behaved Brain to help students cope with college stress between therapy sessions:
Time Management Strategies:
- Create a realistic study schedule to avoid last-minute cramming.
- Prioritize tasks using to-do lists or digital planners.
- Break down large projects into smaller, manageable tasks.
- Utilize “time blocking” to better manage tasks
Healthy Lifestyle Choices:
- Maintain a balanced diet rich in fruits, vegetables, and proteins.
- Exercise regularly to reduce stress hormones and improve mood.
- Get at least 7–9 hours of good sleep per night to improve cognitive function.
- Limit or eliminate alcohol consumption
Relaxation and Mindfulness Techniques:
- Practice meditation or deep breathing exercises to calm the mind.
- Engage in hobbies or activities that bring joy and relaxation.
- Limit screen time, especially on social media, to reduce stress-inducing comparisons.
Seeking Support:
- Talk to friends, family, or counselors about stressors.
- Join support groups or student organizations for a sense of belonging.
- Utilize campus resources such as counseling centers and wellness programs.
Who is most likely to suffer from
College Stress?
While all students experience some level of college stress, certain groups are more vulnerable to college stress than others. These include:
First-Year Students:
Adjusting to college life can be overwhelming for first-year students, especially those living away from home for the first time. The unfamiliar environment, new social dynamics, and heightened academic expectations can contribute significantly to stress.
Students with Heavy Course Loads:
Those enrolled in challenging programs such as medicine, law, or engineering often experience higher stress levels due to the demanding coursework and rigorous expectations.
Students Balancing part-time or even full-time Work and Studies:
Many students work part-time or full-time jobs to support themselves financially. Balancing work responsibilities with academic demands can increase stress and reduce the time available for self-care and relaxation.
Perfectionists and Overachievers:
Students who set exceptionally high expectations for themselves are more prone to stress. The fear of failure or not meeting personal and academic goals can lead to burnout.
Students with Limited Support Systems:
Those without strong family or social support networks may find it harder to cope with stress. Having no one to turn to for guidance or emotional support can exacerbate feelings of isolation and anxiety.
frequently asked questions about
College Stress Therapy
w Can I Tell If My College Stress is Normal or a More Serious Mental Health Issue?
If your stress is temporary and manageable with lifestyle adjustments, it is likely a normal response to college pressures. However, if stress leads to chronic anxiety, depression, or suicidal thoughts, seeking professional help is crucial. Persistent feelings of hopelessness, inability to function in daily activities, and self-harm tendencies are signs that intervention is needed.
Can College Stress Affect My Physical Health?
Yes, prolonged college stress can weaken the immune system, leading to frequent colds, headaches, digestive issues, and sleep disturbances. Stress also contributes to high blood pressure and an increased risk of heart disease in the long run.
What Are Some Ways to Relieve College Stress?
- Deep breathing exercises and short meditation sessions.
- Taking short walks or engaging in physical activity to release tension.
- Using positive affirmations and visualization techniques to boost confidence.
- Getting adequate sleep
- Seeking professional help through therapy with Behaved Brain
Start Your Therapy Journey
Behaved Brain Wellness Center is currently accepting new in-person and virtual clients. If you’d like to call to schedule a session at either our Ho-Ho-Kus, NJ or Midland Park, NJ location, click here!
