8 Therapist-Backed Tips to Manage Anxiety & Stress in College

College can be exciting—but let’s be honest, it can also be a lot.

Between the academic pressure, social shifts, and figuring out how to “adult” on your own, it’s totally normal to feel anxious. You might be returning after a long break, starting fresh, or somewhere in between—and the transition can bring up a mix of emotions.

If you’ve ever found yourself thinking, “Why does this feel so overwhelming?” or “Is it just me?”—you’re not alone.

Anxiety is incredibly common among college students. But the good news? There are ways to manage it. Here are 8 tips to help you care for your mental health and find your footing.

1. Find support in new friendships

Having people around who get it makes a huge difference. Making new friends can feel intimidating, but it’s also one of the best ways to ease anxiety. Start small—join a club, say hi to someone in your dorm, go to an event that sounds interesting. Look for people who share your values and make you feel like you can exhale. And remember: you're not the only one looking for connection.

2. Stay connected to home base

While building a new community is important, don’t underestimate the grounding power of a familiar voice. Calling a friend from home or FaceTiming with your family can help ease homesickness and offer comfort during stressful times. Just make sure you’re also staying present in your new environment—you’re allowed to hold space for both.

3. Make your space feel like you

Whether you’re in a dorm or off-campus housing, your environment matters. Bring in a few cozy touches—photos, pillows, your favorite blanket, soft lighting, even a small plant. Creating a space that feels safe and comforting can help ease tension and give you a much-needed reset spot after long days.

4. Practice real self-care (not just bubble baths)

Self-care doesn’t have to be fancy. It’s about meeting your needs in simple, sustainable ways:

• Eat regularly (yes, snacks count).

• Drink water and try to limit caffeine overload.

• Move your body in ways that feel good.

• Prioritize sleep when you can.

• Take intentional breaks.

• Let yourself rest without guilt.

These small things add up—and they help keep your mind and body steady during high-stress seasons.

5. Give your energy somewhere to go

Sometimes anxiety comes with a side of restlessness or feeling stuck. Instead of letting it spiral, channel that energy:

• Set small goals

• Join a study group

• Volunteer for something meaningful

• Explore a new interest

• Try a new class or club

• Work a part-time job if it feels manageable

You don’t need to pack your schedule—just find things that spark interest and remind you of who you are outside of school stress.

6. Be honest about your course load

It’s tempting to do all the things, especially when you feel the pressure to perform. But taking on too much can backfire. Check in with yourself:

• Are these classes aligned with your interests and strengths?

• Do you have space to rest and breathe?

• Are you keeping up—or constantly overwhelmed?

It’s okay to adjust. Drop a class if you need to. Ask for help. Your mental health matters more than a perfect transcript.

7. Know your triggers

What tends to spike your anxiety? Social settings? Tests? Homesickness? Being around certain people? Once you start noticing your personal triggers, you can also start noticing how to care for yourself when they show up.
Practice grounding skills, remind yourself you’re safe, use supportive self-talk, or lean on a friend or therapist. Awareness is the first step toward regulation.

8. Reach out for support—really

Sometimes anxiety gets too big to manage on your own. That’s not a failure—that’s your nervous system asking for support.
College campuses often offer free counseling, mental health workshops, or therapy referrals. You can also work with a therapist off-campus (hi, that’s me!), use virtual mental health platforms, or join a support group.

Asking for help doesn’t make you weak. It makes you brave.

Final Thoughts

Anxiety is normal—and manageable. With the right support, you can feel better. You can enjoy this season. You can take up space here, even when it feels hard.

If you’re a college student in Massachusetts looking for someone to talk to, I’d love to help. I offer both in-person and online therapy to help you manage stress, anxiety, and life transitions with more confidence and clarity.

Let’s take the next step together.