How do you or your student plan to manage anxiety when returning to college this year? Millions of college students are getting ready to return to school over the next several weeks. Did you know? The percentage of students who started college in 2022 and returned to any college for a second year was 76.5%, up from 75.7% in 2021.
Retention and persistence rates are improving, and college kids are coming back for a second year at a higher rate than we’ve seen in the last decade. All of this is good news and confirms that we are headed in the right direction. However, the start of school can still be stressful for many students and their families, which you might be feeling personally.
Returning to campus life can be exciting yet anxiety-inducing. The transition back to college after a break often brings a mix of emotions, from anticipation to overwhelming stress. Managing this anxiety is crucial for ensuring a smooth and successful academic experience while also protecting you from substance use and poor mental health.
Here are some strategies to help you (or your student) cope with the anxiety of returning to college and making the most of your time on campus.
Acknowledge Your Feelings
The first step in managing anxiety is acknowledging it. It’s completely normal to feel nervous about returning to college. Whether it’s the fear of academic pressure, making new friends or adjusting to a new environment, recognizing what you’re worried about can help you address the situation more effectively. Share your concerns with your friends, family or a mental health professional. Sometimes, just talking about your feelings can provide relief and perspective. The important thing is that you don’t just push these feelings away as they can resurface in unhealthy ways.
Create a Routine
Establishing a daily routine can bring a sense of normalcy and control back to your life, especially if you had a relaxing and unstructured summer. Start waking up and going to bed at the same time, eat healthy foods, exercise and leave time to do the things you enjoy. This will help you settle into your routine more easily, with planned time for studying, homework and self-care activities.
Set Realistic Goals
Returning to college often comes with high expectations. It’s another year and you may have specific goals you are looking to accomplish, such as securing an internship or getting a part-time job. While it’s great to aim high, unrealistic goals can increase anxiety. Make sure that the goals you have for yourself are achievable, and break them down into smaller steps so that you can celebrate your progress, build confidence, and maintain motivation.
For instance, if you’re looking for an internship, having this as your only goal can leave you feeling disappointed and frustrated if you don’t find something right away. Instead, break down your main objective into smaller goals such as researching places to intern at, filling out applications, and preparing for an interview.
Practice Mindfulness and Meditation
Incorporating meditation and mindfulness practices into your daily routine can help you manage stress and reduce anxiety. Practice deep breathing, meditation, and yoga to calm the mind and body. Even a few minutes of these practices can make a difference, and once you are comfortable with them, you can implement them any time, any place. Also, try downloading an app like Calm or Headspace for on-the-go support.
Stay Connected
Maintaining social connections is vital for emotional support. Reconnect with friends, consider joining clubs or organizations, and participate in campus activities. Even though these events can be anxiety-inducing in themselves, especially if you have social anxiety, all you have to do is show up. Pick smaller events that are less overwhelming and start with the nuts and bolts of making conversation. Building a support network can provide a sense of belonging and reduce feelings of isolation.
Utilize Campus Resources
Most colleges offer a variety of mental health resources, including counseling services, support groups, and wellness workshops. Take advantage of the resources available if you are struggling with anxiety or any other mental health challenges. Taking this proactive step allows you to get ahead of issues before they interfere with your work, school, and relationships. Mental health services on campus can also improve academic performance, reduce the risk of suicide, and increase student retention.
Stay Physically Active
Regular physical activity is a powerful tool for combating anxiety. Exercise releases feel-good endorphins in the brain, which are natural mood lifters. Aim for at least 30 minutes a day most days of the week. This can be anything from working out at the gym to walking the campus with friends. Plus, working physical activity into your day establishes healthy habits while you’re still young.
Prioritize Sleep
Adequate sleep is also crucial for managing anxiety. A lack of sleep can exacerbate stress and anxiety, making it harder to cope with challenges. Aim for 7-9 hours of quality sleep every night. Create a bedtime routine so that your body knows when it’s time to wind down. If you’re having trouble getting sleep, look for solutions. If it’s too loud, use earplugs or noise-canceling headphones, a loud fan, or a white noise machine. Keep your surroundings dark and cool—try cooling pillows, a sleep mask, or blackout curtains. Avoid or reduce naps, maintain a regular sleep schedule, and try relaxing activities before bed such as meditation.
Outpatient Mental Health Treatment in Agoura Hills, CA
If you’re still having trouble managing your anxiety, reach out for professional support. You may benefit from an outpatient program for mental health that can provide meditation, therapy, or a combination of both to help you better manage your anxiety and treat problems with substance use. Outpatient programs are also convenient and accommodate college schedules, ensuring you get the care you need while still being able to continue your academic studies.
Awakenings Treatment Center is a mental health and substance use treatment facility in Agoura Hills. We put together comprehensive, individualized care plans for each client that include a combination of evidence-based therapies and holistic therapies.
Our outpatient programs are designed to be structured yet convenient and flexible, making them a great fit for individuals in college. To learn more about our programs and how they can help with treating anxiety, substance use, and other mental health problems, contact our admissions team today.
