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?

Exams are the top stressor for students, according to Inside Higher Ed's Student Voice survey, 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."

Over half of the 3,000 surveyed students reported issues with chronic stress in college, Inside Higher Ed noted. 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.

How Are College Students Affected by Stress?

You feel stress because it's 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: headaches, muscle pain, fatigue, and stomach and sleep problems
• Mood symptoms: anxiety, irritability or anger, depression, lack of motivation and feeling overwhelmed
• Behavioral symptoms: 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."

4 Ways to Deal With Stress in College

Experiencing the beginnings of burnout doesn't mean that you won't be successful in college. The key to managing college stress as a student is similar to that of anyone else. There are specific steps you can take to reduce stress and improve your overall well-being.

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 the 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 said 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're feeling. "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 recommended meditation, yoga or taking mindful breaks to reset and clear your mind.

He also suggested 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.

Candace Boyer '25 said her academic advisor, Samantha Savory, called regularly while she earned her bachelor's in psychology with a concentration in child and adolescent development online at SNHU.

"There were some times where my grades were slipping a little bit, and she would always check in and just say, 'Hey, what's going on? Is there anything you need from me?'" Boyer said. "So, I definitely felt super, super supported by my advisors here."

When questions or stressful situations arise during your journey to a degree, communication is key. Boyer appreciated being able to speak with her instructors, advisors and members of the Student Financial Services whenever she needed to.

"It's easy to reach out to somebody. It's easy to talk to them," she said. "Even if you don't have family to support you, you have a whole team behind you if you decide to go to SNHU."

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 familiarize yourself with a new 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 offers a comprehensive set of resources from emergency chat and text hotlines to advice on finding a healthcare provider.

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.