Written by Colter Bloxom, LPC

Colter is a licensed psychotherapist and the owner and founder of Thrive Therapy. He specializes in the treatment of anxiety, OCD, anxiety, identity issues, and more.

‍

Severe Anxiety in College Students: Why Does College Make Me So Anxious, and What Can I Do About It?

With our proximity to ASU, we see many college students seeking support for anxiety. Anxiety among college students is growing every year and is currently at an all-time high, with nearly 40% reporting symptoms. There are valid reasons for stress and anxiety to increase in college, but there are also ways to cope. 

Today, we're going to be talking about college anxiety, including why college could be making you so anxious and how to deal with it so that you can enjoy college life.

‍

Why does college make me so anxious?

The causes of college anxiety can depend on each person. College, especially during times of transition (like when you’re just starting college or are about to graduate), can be full of triggers for people who live with anxiety. 

That’s not to say that you can’t manage anxiety symptoms to have a meaningful and fun time in college, but simply to note that it’s common – and valid – to experience anxiety in college due to these triggers.

Some of the main causes of college anxiety include:

• Academic pressure: In college, it can feel like the stakes are a lot higher in terms of your academic performance. The pressure to succeed can become overwhelming, especially in more competitive environments. The constant stress of keeping up with exams and homework can lead to anxiety for some students.
  
  
• Social anxiety in college: Going to college also often means that you’re constantly meeting new people. Many students feel pressure to fill their social calendars in college, and you may even be living with people you didn’t know before. This can trigger worse social anxiety for those who experience this issue.
  
  
• Being away from your support system: First going away to college, especially if you’ve moved away from your hometown, can also be difficult because you’re leaving your social support system behind. This can include your parents, siblings, relatives, and friends from the neighborhood or high school. You’ll build a new social support network in college, but until you do, you could feel more anxious.
  
  
• Partying and other lifestyle habits: College is infamous for being a time of partying. I get it – many college students are independent for the first time, and temptations to imbibe are everywhere. This is understandable, but it can cause anxiety in some young people. You might feel like alcohol helps you cope with anxiety (especially social anxiety), but studies show that drinking too much alcohol actually makes anxiety worse, especially after you sober up – a phenomenon colloquially known as “hangxiety.” Other lifestyle habits, like pulling all-nighters and drinking too much caffeine, can also increase anxiety.
  
  
• Age-related concerns: Lastly, sometimes college anxiety may just have to do with your age when you’re in college, which is an unfortunate coincidence. Teens and young adults (whether they’re college students or not) are at greater risk of developing depression and anxiety. Unfortunately, this means that you may be more vulnerable to anxiety if you’re “college-aged,” especially combined with other factors.
  
  

‍

Dealing with anxiety in college

College is a unique time in life. While having anxiety in college is normal (and more common than ever), it doesn’t need to ruin your college experience. There are ways you can cope with college anxiety, including getting professional help if you need it.

Don’t avoid your feelings

First, it’s important to approach your anxiety rather than trying to avoid it. Anxiety can be uncomfortable, and for many of us, our first instinct is to turn away from it or push it away. But often, this can make these uncomfortable feelings grow even stronger. Anxiety isn’t something that goes away by ignoring it.

 Acknowledge that you’re experiencing anxiety about college. Try to identify specific triggers, and face them head-on. Don’t avoid the triggers – for example, try not to skip class or stay in bed all day because you’re anxious. These avoidance behaviors only make anxiety worse.

‍

Set realistic academic goals

The academic pressure of college can become overwhelming for anyone, even the most dedicated students. While studying is important in college, it’s also critical for your mental health to be realistic about your academic goals and courseload. 

Take a good look at everything you’re taking on in terms of your academics, and whether the pressure could be worsening your anxiety. For example, maybe you’re trying to finish a double-major within 4 years or expect yourself to get a perfect 4.0 every semester.

Although these goals are commendable, goals also need to be achievable – otherwise, they’re not helpful, and they can make your anxiety worse. Take a look at your goals and/or courseload and see if any changes need to be made to reduce overwhelming pressure.

‍

Challenge your social anxiety

Approaching anxiety head-on is especially important for social anxiety. Exposure therapy is one of the most effective treatments for social anxiety disorder. It teaches you to tackle the challenge and intentionally put yourself in social situations that might trigger anxiety. The more you practice doing this, the less powerful social anxiety becomes.

Avoidance, on the other hand – whether you’re avoiding social situations altogether or avoiding anxiety through “safety behaviors” like getting drunk or high to cope – makes anxiety worse. The more you avoid social situations that cause anxiety, the less opportunity you have to both improve your social skills as well as prove to yourself that these situations aren’t as scary as you think.  

Plus, the social bonds you make during college are often one of the most fulfilling parts of these important years. Take baby steps – you don’t need to attend a party with strangers right away- – but make sure you’re challenging yourself in small ways.

‍

Stay connected

Loneliness can be a big part of why so many college students feel anxious. You may have left loved ones, including friends and family members, in your hometown, and you don’t feel like you’ve built a solid community in college yet.

Prioritize connection, and avoid isolating yourself. If you’ve moved away or college, stay in touch with loved ones back home. Don’t just keep tabs on their social media profiles – prioritize connecting with them one-on-one through phone calls and video chats. At the same time, start building a social support system at your college. Join extracurricular activities that reflect your interests. Start a study group with classmates.

‍

Take care of your body

Our bodies and our minds are connected, and part of the reason college students tend to experience such high anxiety could be due to a lack of basic self-care practices. When I talk about self-care here, I don’t mean getting your nails done or buying yourself whatever you want. Instead, get back to the basics – think of self-care as practices and habits that help you meet your fundamental physical and emotional needs.

For example, are you sleeping enough, or are you pulling constant all-nighters fueled by energy drinks? Are you drinking too much alcohol? Are you eating nourishing meals, or have you become over-reliant on instant noodles?

Taking care of your body’s basic needs can go a long way in helping you manage anxiety.

‍

Get mental health support

Sometimes, anxiety comes up as a natural part of a big transition like going away to college – and goes away after you’ve become used to the transition. Other times, anxiety can be a sign of an underlying mental health issue like generalized anxiety disorder, and may not go away unless you seek help.

Living with an anxiety disorder can be so painful – you might long to take full advantage of your college years, but find that the constant worrying and rumination simply don’t allow you to enjoy yourself.

You deserve to have a fulfilling, successful, and happy time in college, without anxiety holding you back. Getting professional mental health support can help you get to the root of college anxiety and learn new ways to manage it.

You can get mental health support by:

• Accessing college campus resources, like the counseling center
  
  
• Connecting with an individual therapist
  
  
• Joining a group therapy program
  
  
• Participating in an IOP for more intensive support
  
  

‍

Anxiety treatment for college students in Phoenix, AZ

At Thrive Therapy, we offer a wide range of mental health services for local college students who struggle with anxiety. Our 8-week Alleviate Anxiety group uses techniques from acceptance and commitment therapy (ACT) to help you learn how to manage your anxiety and stay fully present. 

If college anxiety has become overwhelming or is getting in the way of living the life you want to live, our mental health IOP could be a good option for you – the program is tailored for depression and anxiety and meets 12 hours a week for 9 weeks.

Get in touch with us to learn more about how we can support you.

‍