College can be stressful—especially with academic pressure, financial concerns, and societal pressures looming over you at times. Having healthy ways to cope in college can help get you back on track and feel like yourself again when stress and anxiety want to creep in. Use these eight strategies the next time it all feels like too much:
- Get plenty of physical activity.
- Adopt a healthy diet.
- Stick with your routine.
- Set boundaries to avoid burnout.
- Schedule time for you.
- Stay connected with friends and family.
- Seek support when you need it.
- Find calming techniques that work for you.
8 Healthy Ways to Cope With Stress in College
Exercise is a great way for students to reduce stress cope with challenges in college.
Being a young adult is no joke—and then to throw college into the mix? What happens when all the pressure starts to take a toll on you? Stress, and anxiety can start to creep in. This makes it all the more important to know how to navigate the chaos without losing yourself in it. We’ve rounded up eight healthy coping strategies designed to help you get back on track when life feels like a lot.
1. Get Plenty of Physical Activity
Did you know that exercising regularly is linked to healthier mental well-being and social well-being in undergraduate students? On the contrary, low physical activity is linked to increased stress and anxiety. So, why is this? Well, when you exercise—whether it’s joining a sports team, using the campus gym, heading to a fitness class, or even just walking to class—your body releases endorphins, dopamine, and serotonin. Otherwise known as “feel-good” chemicals, these natural components help you leave exercise with a better mood and feel less stressed.
We know college is busy and there’s a lot to juggle, but if you can stick to moving your body just a little each day, you’ll experience a great deal of benefits:
- Lowered cortisol levels help reduce stress and make it easier to relax and recharge.
- More energy throughout the day for focusing in class or meeting up with friends for dinner.
- A mental break from studying and screens can help you return with a fresh focus.
- A confidence boost from feeling physically strong and seeing progress.
- A possible chance to connect with new friends over shared interests in a certain exercise or sport.
2. Adopt a Healthy Diet
College is a time of freedom and independence, especially when it comes to food—there’s no one around to remind you to eat a balanced meal or swap the chips for something healthier. With snacks, dining halls, and campus coffee shops at every turn, it’s tempting to grab whatever is convenient and keep moving.
In fact, a study on college students’ eating habits found that time constraints, easy access to junk food, and the high cost of healthy options are some of the biggest barriers when making nutritious choices. And when the effects of a poor diet catch up, students are left with low energy, brain fog, mood swings, and a weakened immune system that can impact academic performance.
Here are a few ways you can implement a healthy diet to manage your stress and keep your energy up:
- Meal prep simple, nutritious meals or snacks that you can grab when you’re in a rush instead of reaching for unhealthy alternatives.
- Prioritize protein to prevent midday crashes.
- Stay hydrated! While caffeine might feel needed, don’t forget to balance it out with plenty of water.
- Don’t skip meals—especially breakfast. Coffee might seem like it will fuel you through the day, but it won’t provide the lasting fuel your body and brain need. And when that buzz wears off? Well, you’re left feeling drained and unfocused.
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3. Stick With Your Routine
When stress hits hard or anxiety sneaks up on you, it’s easy to feel like hiding under the covers and avoiding the world. You might want to skip class, cancel plans, and ignore deadlines. Take a minute to breathe, let out your frustration, and do whatever helps you reset—whether it’s a long shower, journaling, a walk, or a quick Netflix break. But don’t let it derail your entire day. Stick with your routine by keeping these tips in mind:
- Focus on one small task at a time, like getting dressed or reorganizing your workspace.
- Choose things that you will stick to no matter what, whether it’s a morning walk, a healthy breakfast, or reading a chapter of a book.
- Give yourself permission to temporarily adjust your routine if you’re having a rough day. If it feels impossible to go to the gym, turn on relaxing music and stretch in your room.
- Reward yourself with a treat or activity that brings you joy when you stick to your routine on the hard days.
4. Set Boundaries to Avoid Burnout
You’ve probably heard the importance of setting boundaries but what does that actually mean and how can that help maintain your mental health? If you consider yourself someone who always says “yes,” it might be time to set some healthy boundaries. Here are some tips to help:
- What non-negotiables help you feel balanced? Is it alone time, getting eight hours of sleep, or setting specific study hours? Make your priority list and then stick to it.
- You can say “no.” It doesn’t make you selfish. Let your “yeses” be yes and your “nos” be nos. Don’t overload your schedule or you will spread yourself thin.
- Be open and communicate clearly with friends or roommates. Let them know when you’re free to hang out or when you just need time to recharge.
5. Schedule Time for You
Make time for things that bring you joy and help you decompress. College can be extremely overwhelming and you need things for just you that don’t feel like a chore—whether it’s reading, scrolling through social media, or working out. Do not consider this “wasted time.” Self-care is important for your mental health. Here are some things you could schedule time for:
- Napping
- Trying a new hobby
- Taking a long walk
- Watching your favorite show
- Calling a friend
- Reading for fun
- Ordering your favorite takeout
6. Stay Connected with Friends and Family
It can be easy to retreat into your own bubble when stress and anxiety hit. But just remember, there is so much power in connection. Your friends and family want to know what’s going on in your life—the good and the bad. They care about you and want to support you. Reaching out doesn’t have to be complicated, simply letting them know you’re struggling or that you just want to talk can make all the difference. Here are a few things you could say or even text to stay connected:
- “I’m feeling overwhelmed, and I could use someone to talk to.”
- “I’m going through a tough time—could we grab dinner soon?”
- “Hey, I’m feeling off today. Could you help distract me for a bit?”
- “We haven’t talked in a while, and I miss you! Do you have time to catch up soon?”
7. Seek Support When You Need It
Sometimes, the challenges you face may feel too heavy to handle alone—and that’s okay. If you need someone to talk to, know that there is help available. Here are a few ways to seek support:
- Utilize your campus resources. Many campuses have counselors that are free or low-cost for students.
- Ask a trusted professor or advisor if they can connect you with the resources you need.
- Consider online counseling services that can fit easily into your schedule.
8. Find Calming Techniques That Work for You
When life feels overwhelming and you’re struggling to cope—whether it’s racing thoughts or a pounding heart—having calming techniques to use can help ground you. Here are a few to try when you need a reset:
- Practice meditation using apps like Calm or Headspace.
- Taking a relaxing bath or shower will help soothe and relax the tension you are holding.
- Deep breathing can help slow your heart rate.
- Try yoga or gentle stretching to release tension.
- Repeating positive affirmations like “I am capable” or “I am in control of my emotions” can help reframe your thoughts.
Your well-being isn’t just important—it’s non-negotiable. The demands of college life are no joke, and it’s important to be well-equipped to navigate all the challenges that come with it. Don’t let those challenges scare you off. The bad days don’t last forever—there is beauty on the other side. Just take it one day at a time, lean into the good, and remember: you don’t have to have it all figured out. You’re doing great!
So, now you’ve got your list of healthy ways to cope with the challenges you might face in college—but do you have your list of colleges? College Raptor has a FREE College Match tool that matches you with a list of colleges based on your GPA, location, test scores, and more! Get started today.
