Study Stress 101: Managing Anxiety During Your College Years

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College life is undeniably an exciting adventure, but it often comes with a side of study stress that can feel unbearably overwhelming at times. From constantly-looming deadlines to endless exams to study for, plus the responsibilities at work or at home, the pressure can quickly build up. It’s no surprise that more than 1/3rd of college students are diagnosed with an anxiety disorder ¹, be it generalized anxiety, social anxiety or another type. When left untreated, this can negatively impact both your mental health, social life and academic performance. The good news: anxiety is treatable, study stress can be managed and you can learn how to navigate the challenges of college life with less anxiety and mental health struggles. Whether you’re feeling the weight of midterms or struggling to balance your social life with coursework, this article has you covered with expert advice to help reduce stress and regain your peace of mind. Let’s tackle study stress together and make your college journey a little smoother!

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The Importance of Managing Stress and Anxiety for Students

Managing stress and anxiety is crucial for students, especially as academic pressures continue to rise. From heavy course loads to social expectations, the demands of student life can easily lead to feelings of overwhelm. However, by actively managing stress, students can improve not only their mental health but also their academic performance and overall well-being. Here’s why stress management is so essential:

1. Enhances Academic Performance
   High levels of stress can interfere with memory, focus, and problem-solving abilities—all of which are essential for academic success. By managing stress effectively, students can improve concentration, enhance productivity, and retain information better. When stress is managed, students are more likely to achieve their academic goals.
2. Promotes Better Mental Health
   Chronic stress can increase the risk of anxiety disorders, depression, and burnout. Learning to manage stress early on equips students with the coping tools they need to protect their mental health during college and beyond. Regular stress management helps students maintain a positive mindset and builds resilience.
3. Improves Physical Health
   Stress doesn’t only affect the mind, as it impacts the body too. Common physical anxiety symptoms include headaches, fatigue, stomach issues, and even a weakened immune system. By managing stress and anxiety, students can reduce these physical symptoms, allowing their bodies to stay healthier and more resilient against illness.
4. Builds Emotional Resilience
   Facing and overcoming stress helps students build resilience, an invaluable life skill. Students who learn to cope with stress effectively are better prepared for future challenges, whether in their careers, personal lives, or social relationships. Resilience enables students to bounce back from setbacks, fostering long-term emotional strength.
5. Strengthens Social Connections
   Stress and anxiety can lead to isolation, as students may withdraw from social activities to focus on studies or simply because they feel overwhelmed. However, social connections are crucial for emotional support and well-being. Managing stress can help students stay engaged in their social lives, allowing them to maintain and build supportive friendships.
6. Encourages Better Decision-Making
   Under stress, students may make impulsive or short-sighted decisions, whether in academics or personal life. Effective stress management promotes a calmer, clearer mindset, allowing students to make thoughtful choices aligned with their long-term goals. When students manage their stress, they’re more likely to make decisions that benefit them academically and personally.
7. Prepares for Life Beyond School
   Stress doesn’t end after graduation; life will continue to present challenges. Learning how to manage stress as a student sets the foundation for future stress management. This skill is invaluable, helping individuals navigate professional demands, personal responsibilities, and any unexpected curveballs life may throw.

Ultimately, managing stress and anxiety empowers students to perform at their best, feel their best, and set a strong foundation for a healthy, balanced life.

Tips for Managing Study Stress

College life can feel like a whirlwind, with exams, deadlines, and endless assignments piling up. It’s easy to feel overwhelmed, but with the right strategies, you can manage stress and keep anxiety in check. Here are some practical tips to help you handle study stress and make the most of your college years:

1. Seek Support if Needed

Whether you’re studying online or on campus, your college should have some kind of supportive framework designed to assist students who are experiencing some form of study stress or anxiety. This can include counseling, study groups, administrative support, and other mental health resources are there to help. If your stress feels unmanageable, consider reaching out for support.

Additionally, if you feel that you’re getting overwhelmed by your course workload then it may be worth speaking to either your lecturer, course coordinator, or your College administration. They will be able to point you in the direction of the best resources the campus has for you. 

If you’re not ready to open up about your feelings or experiences, an AI therapist can be a great option. It’s available anytime, anywhere, and there’s no judgment. Designed to act like a human therapist, it uses natural language processing and machine learning to offer meaningful mental health support.  

2. Use Fidget Rings to Calm Anxious Thoughts

A fidget ring can be a powerful tool for students experiencing anxiety. These rings, sometimes called spinner rings or worry rings, allow students to channel their nervous energy into a calming, repetitive motion. Simply spinning or twisting the ring helps to ground you in the present moment, which can be especially helpful during exams or when tackling a big project.

Many fidget rings for women and men are available in different styles, including rings crystal fidget rings, gold fidget rings and even multiple spinner rings on one.

Ready to find your calm? Shop our collection of high-quality spinner rings designed to ease anxiety and bring a touch of calmness and anxiety relief to your day. Explore styles that fit your vibe and discover the perfect ring to keep stress at bay!

3. Create a Study Schedule

Organization is key to reducing stress. Break down your tasks by creating a study schedule that includes all assignments, tests, and deadlines. Prioritize your tasks and tackle them one at a time, giving yourself specific goals to avoid last-minute cramming.

Similar to a study schedule, creating a study plan is also recommended for managing study stress. A study plan is one of the best ways to avoid being overwhelmed by your academic requirements. It is a written action plan that lists important steps needed to achieve your goals and achievements. It also includes a schedule of what you need to do and when for maximum results.

Of course, not all study plans are the same, with many people requiring differing periods of study and rest depending on circumstances. People with ADHD for example may find that the rigidity of the scheduling of typical study plans directly conflicts with their nervous system’s interest-based functioning. Therefore it is important to understand your needs as a student, how you study best, and design your study plan accordingly.

4. Practice Mindfulness and Meditation

Mindfulness exercises like deep breathing, guided meditation, or even a short daily gratitude practice can help you stay grounded. These techniques can reduce anxiety by calming your mind, making it easier to focus and feel present during your study sessions.

5. Take Regular Breaks

Studying for hours on end without a break can lead to burnout. Use the Pomodoro Technique (studying for 25 minutes, followed by a 5-minute break) to give your brain time to recharge. Taking breaks can help you retain information better and keep stress at bay.

Add some physical exercise into your break periods, and you’ll have a powerful stress-reliever. Whether it’s a quick jog, yoga session, or a gym workout, physical activity releases endorphins that help lift your mood and reduce anxiety. Even a 10-minute walk can do wonders for your mental clarity!

6. Stay Connected with Friends and Family

Socializing is one of the best things we can do for our health. Studies show that regular socializing is proven to increase brain activity, enhance overall happiness, reduce stress and anxiety, and help us feel more restful. So when it comes to study why make it a solo activity? Sure, studying solo means that you can have a little more control over your environment, but studying socially reaps several rewards, too.

Not only do you reap the mental benefits of socialization, such as a more relaxed environment, the ability to bounce ideas off of others, ask questions in a safe and supportive environment, and more, but studying with family, a partner, or group of friends allows you to access an extremely underrated learning technique, the protege effect.

Simply put, the protege effect is when someone learns something best by teaching it to other people. This technique is used by programmers to diagnose issues in their code, however, it can also be used by students to more easily remember, understand, and recall information, and it can also be an incredible method for easily understanding new course material. Your friends can gather and, one by one, deliver a short talk on the course material and then expand on it through question and answer sessions, sharing memory techniques, and comparing notes.

7. Focus on Nutrition and Hydration

What you eat can have a big impact on how you feel. Try to maintain a balanced diet, drink plenty of water, and avoid excessive caffeine. Proper nutrition supports brain function, keeps your energy up, and helps prevent mood swings that can increase stress.

8. Use Study Tools and Resources

Don’t hesitate to use resources like study groups, tutoring, or educational apps to help manage your workload. Learning alongside others or using helpful tools can make studying more manageable and less stressful.

9. Prioritize Sleep

A well-rested brain performs far better than an exhausted one. Aim for 7-9 hours of sleep per night, and avoid all-night study sessions whenever possible. A good night’s sleep will improve your memory, mood, and focus, making study time more effective.

10. Use Credit of Prior Learning

Something as simple as taking advantage of any prior learning you’ve done can help reduce the load. If you have previous experience with college, you may be able to pursue a “Credit for Prior Learning” or CPL. The basic theory behind this scheme is that if units from your previous educational achievements align with units in your current area of study, you can avoid repeating those units based on your previous experience.

Say, for example, that you’re studying an online advanced standing MSW (Masters of Social Work.) If you had completed a minor elective or some other course in an area that was a required unit in the MSW, you could apply for a CPL, citing your previous educational achievement. If successful, you wouldn’t need to study that unit again in the MSW, thereby cutting a portion of your workload and freeing up time for rest and study. It should be noted, however, that a completed study that serves as a prerequisite to a course (such as a Bachelor’s Degree in Social Work is needed to pursue the MSW) can’t be used as a CPL.

Final Thoughts on Managing Study Stress

Managing study stress isn’t just about surviving college—it’s about thriving during one of the most formative times in your life. By incorporating simple, effective techniques like organization, mindfulness, and tools like fidget rings, you can transform your approach to stress. Remember, taking small, consistent steps to care for your mental health will not only improve your academic experience but also set the foundation for a balanced, resilient future. Embrace these strategies, lean on the support around you, and give yourself grace—you’re building skills that will serve you well beyond your college years.

References:

1. Zhou, S. J., Foster, S. L., Faulkner, D., Kotov, R., Waszczuk, M. A., & Reardon, K. W. (2023). Prevalence and predictors of post-COVID mental health symptoms in young adults. Journal of Affective Disorders Reports, 12, 100446. https://doi.org/10.1016/j.jadr.2023.100446