Effective Strategies for Managing Stress and Anxiety Throughout the Semester

Friday, October 6, 2023
Blog
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As the semester continues to move along, college students are still learning to navigate the exciting and sometimes challenging world of higher education. With newfound freedoms and responsibilities, students must prioritize their mental health and well-being as they adjust to college life. It’s understandable that, at times, situations in your life can become overwhelming. Whether you’re juggling working while taking seven or more credit hours throughout the semester and dealing with academic pressures, financial struggles, relationship and family problems, or post-graduation plans, these pressures can lead to higher-than-normal stress and anxiety levels.

According to the American College Health Association, nearly 45% of college students experience more than average stress levels. In comparison, 33% of college students endure average stress levels, 12.7% experience tremendous stress levels, almost 6.7% have less than average stress, and 2.4% reported having no stress. Furthermore, a 2022 study by the Center for Collegiate Mental Health reports stress and anxiety as college students' top two mental health concerns.

At Maricopa Community Colleges, with 10 campuses and 31 satellite locations, students should not hesitate to ask for help if they struggle with their mental health. If you need support managing changes, stress, overcoming challenges, and managing a crisis, visit Counseling Services on your college campus for free, confidential services. 

Managing Stress and Anxiety

Maintaining good mental health and self-care practices is essential for everyone; however, knowing how to manage stress is also important. You should prioritize your well-being by:

  • Asking for Help – Seeking assistance when you need it is a sign of strength, not weakness. Don't be afraid to contact family, friends, or professionals for support and guidance.
  • Taking Time Off When Necessary – Don’t hesitate to give yourself a break when needed. It’s essential to recharge and rejuvenate.
  • Taking a Break from Social Media – Don’t be afraid to take a much-needed break from social media. Limiting your time on social media platforms and unfollowing sites and profiles that increase your stress or anxiety levels is necessary for your mental health. If someone you know posts something worrisome, don’t hesitate to contact them with the appropriate resources to help. 
  • Getting Enough Sleep – Sleeping is crucial for your mental and physical health. Make it a priority to get adequate sleep each night.
  • Eating a Healthy Diet – Incorporating a well-balanced diet that includes fruits, vegetables, whole grains, and lean proteins can positively impact your mental well-being.
  • Exercising Regularly – Engaging in physical activity regularly has numerous benefits for your mental health. Find an exercise routine that suits you and incorporate it into your daily routine.
  • Recognizing the Risks of Substance Abuse – Be aware of the potential dangers of relying on substances as a coping mechanism. Find healthier alternatives to manage stress and seek help if you feel your substance use is becoming problematic.
  • Connecting with Your Support System – Fostering relationships with your friends and family to build a reliable support network is vital for your mental health and well-being. Surround yourself with people who uplift and encourage you.
  • Finding a Stress Outlet – Discovering activities that help you destress and relax. Find what works best for you: reading, journaling, practicing mindfulness, engaging in hobbies, or spending time in nature.  
  • Practicing Positive Thinking – Cultivating a positive mindset by focusing on gratitude, self-compassion, and optimism. Stay mindful of your thoughts and actively dismiss negative thoughts.
  • Seeking Professional Help When Needed – Reaching out to a mental health professional if you are struggling with your mental health, as they can provide guidance and support to help you cope with problems.

Seeking Professional Help

If you are struggling to cope or your stress and anxiety symptoms last for two or more weeks,  it’s time to make an appointment with your primary care physician or seek treatment from a therapist. You should never wait until your symptoms are unbearable to seek professional assistance. Symptoms may include one or more of the following:

  • Difficulty sleeping
  • Changes in appetite that result in unwanted weight changes
  • Changes in behavior
  • Difficulty concentrating
  • Loss of interest in everyday activities
  • Inability to perform routine daily activities and responsibilities.

Crisis Resources

It’s important to learn the warning signs and risk factors of suicide, share helpful resources, and support and encourage those needing help. If you or someone you know is struggling mentally or emotionally, you should connect with a trained crisis counselor by contacting one of the following confidential, free, 24/7/365 organizations: 

Adjusting to college life may be difficult for some students, and it’s important to know that you’re not alone in your journey. At Maricopa Community Colleges, our staff and faculty help guide, support, and encourage students every step of the way. We also encourage our students to foster healthy practices, stay active, and establish proactive self-care routines. Ultimately, you’ll be better prepared to manage your stress and anxiety during difficult situations by prioritizing your mental health and well-being.