College is a period of opportunity and self-discovery. But academic life also comes with new challenges and stressors. The buildup of these often results in a debilitating condition: student anxiety.
Anxiety among students has grown into a full-blown mental health epidemic. A 2021 study found that over 80% of students reported that they experienced high stress levels. Of the students surveyed, 44% suffered from moderate to severe anxiety.
Long-term anxiety can seriously affect a student’s ability to succeed in academia. And with nearly half of all students struggling with the condition, finding ways to combat it is vital.
Understanding Academic Stress
The first step in combating academic stress is to understand where it comes from. And for college students, these sources can be wide-ranging.
College is a period of significant change, especially for first-year students. Moving out of your childhood home thrusts you into the adult world, which can be overwhelming. Loneliness can pervade at first — another common factor in conditions like anxiety.
Another common source of stress is homework anxiety. College courses are rigorous and fast-paced, and the pressure to excel can turn even small tasks into a challenge. Late nights and a greater caffeine intake can disturb sleep, leaving you more prone to anxiousness.
Academia is competitive by nature, and many students find it hard to avoid comparing their success to their peers’. This mentality can make mental health less of a priority. And if you fail to perform, your sense of inadequacy only adds to the pressure to improve.
Beyond competition, high expectations are yet another source of stress. College is an investment of both time and money, and perceived failure can be extremely demoralizing. It’s common for students to sacrifice their physical and mental well-being to succeed academically. Unfortunately, this has the unintended effect of adding to the stress.
Anxiety’s Impact on Mental Health
Anxiety can dangerously impact your mental health. Without treatment, the condition can seep into all corners of your life.
Some stress is normal. But feeling anxious all the time can wear the body down. For students, this can lead to physical symptoms like headaches, fatigue, muscle tension and stomachaches. Similarly, a sense of panic or impending doom is common among students with anxiety.
Anxiety can impair concentration, making it difficult to study or complete assignments. Many students also struggle to find the motivation to complete their schoolwork. This can create a vicious cycle: As the assignments pile up, working becomes harder, and the stress only grows.
Without healthy ways to cope, academic performance can actually decrease. This often exacerbates the condition, leaving you feeling like a failure. One study found that nearly 50% of college students experienced symptoms of depression, long thought to go hand-in-hand with student anxiety.
But the effects don’t stop there. Students with anxiety are more likely to neglect their physical well-being by losing sleep, eating poorly and failing to exercise. In some cases, they might turn to destructive habits as a quick source of relief. Some students also lack the energy to maintain close relationships, eliminating an emotional outlet they desperately need.
Coping With Student Anxiety
When it comes to coping with anxiety, tactics can vary.
The most effective way to reduce anxiety is to eliminate stressors at the source. But this may not always be possible in college. When this is the case, the next best thing is to make a plan.
If heavy coursework is causing anxiety, an organized study plan can make it all less overwhelming. Writing out each assignment in a planner and scheduling study time as if it were an appointment prevents you from getting behind and feeling unprepared. An academic advisor is a good resource if you need help organizing your schedule.
Creating a more comfortable environment can also reduce anxiety. This is especially true for first-year students feeling homesick. Displaying personal items and clearing clutter can make new surroundings feel more familiar. Designating separate spaces for work and leisure ensures relaxation time isn’t marred by thoughts of work.
Finding hobbies to enjoy outside of academics is another key way to decompress. This can be anything from joining a club to taking up a sport. Even something as simple as getting coffee with a friend or seeing a movie can be enough to recharge. Making time for self-care reduces anxiety and can prevent it from spiraling out of control in the first place.
Building Resilience Against Anxiety
Effective coping strategies are crucial for those with student anxiety. But building resilience against the condition will keep it from derailing your academic career.
To do this, it’s important to prioritize physical health. This means staying hydrated, exercising regularly and eating nutritious food. Staying healthy makes you less vulnerable to anxiety and gives your bodies more energy to cope when it does arise.
Getting enough sleep also builds anxiety resistance. Many studies have found links between anxiety and lack of sleep, suggesting that adequate rest can combat the condition.
Setting realistic academic goals is another way to prevent anxiety. Many students overload their schedules at the semester’s start and quickly become overwhelmed. A reasonable course load is easier to manage and minimizes unrealistic expectations.
Students with anxiety also benefit from meaningful connections. Positive peer relationships provide much-needed support and prevent feelings of isolation. In many cases, simply knowing you’re not alone is a great source of relief for anxious students.
Seeking Help for Student Anxiety
Academia can be a rewarding pursuit. But for students with anxiety, it’s also an extreme source of stress. And while some stress is impossible to avoid, excessive anxiety will only hinder academic success.
When the anxiety becomes too strong to cope with, seeking help is essential. Many campuses offer their own mental health resources, such as counseling services, to students in need. And if these aren’t enough, it’s never too late to find professional help off-campus.
At Restore Mental Health, we can help you find the resources you need to overcome student anxiety. With our help, you’ll find a community of caring professionals ready to guide you to peace of mind. Reach out today to get started.
