Stress is the body’s natural response to a challenge or demand, innately designed to prepare us for action, avoid danger, or adapt to new situations. In this sense, stress is actually quite positive—it’s a short burst of hormones that help us feel more alert and prepared. Think about crunching for an exam or deadline—it’s often stress that motivates us to get the job done.

Of course, stress can take a toll on the body over time. Frequent, chronic, and long-term stress can pose a number of risks to our health, including making a person more vulnerable to mental health conditions.

College students are extremely susceptible to chronic stress, as well as the negative effects it can stir. According to the American Psychological Association (APA), college-age individuals (between the ages of 18 and 34) are most significantly impacted by stress, with 46% revealing they are so stressed they can’t function. This aligns with findings from the American Institute of Stress, which found that 45% of US college students report higher-than-average stress levels. 

What’s more, less than 10% of college students report “no stress” or “less than average” stress, meaning that the overwhelming majority of college students are shaken by stress in some way.

So, what are the effects of stress in college students?

With chronic stress comes other physical and emotional consequences. Research shows that prolonged stress can negatively impact the brain, the immune system, and people’s ability to function or carry out daily tasks. It can make a person more susceptible to physical illness as well as mental illness.

It’s no surprise, then, that there is a clear connection between chronic stress and poor mental health. Among college students, an astounding 86% of those under chronic stress rate their mental health as “poor.”  Cited by Inside Higher Ed, studies also show that half of students who face chronic stress and poor mental health do not seek proper help.

When the body does not get the respite it needs after a stressful situation, or when the feelings of stress and overwhelm begin to pile up, students run the risk of developing issues with anxiety and depression. On top of these mental health conditions, chronic stress can lead to:

• Sleep disturbances
• Muscle tension and pain
• Digestive issues and weight changes
• High blood pressure
• Suppressed immune system
• Irritability and fatigue
• Impaired cognitive function (including memory and concentration issues)
• Higher risk of heart disease and heart attack
• Lack of interest in once-loved activities/hobbies
• Inability to carry out day-to-day tasks
• Substance abuse problems/addiction

It’s also worth noting that stress can significantly impact college students’ academic status and success. On top of causing issues with memory, concentration, and productivity, frequent or prolonged stress can also cause students to miss school entirely. According to the 2022 State of Higher Education study, emotional stress was a top reason why enrolled college students considered dropping out.

How can college students overcome or cope with stress?

Stress will always be present on college campuses and our lives more generally. However, there are steps we can take to mitigate the effects of stress and shift our ways of dealing with it. By establishing positive ways of thinking, healthy coping techniques, and strong social connections, college students can significantly ease the burden of stress in their day-to-day lives. Here are our top tips for managing stress in college:

1. Prioritize your physical health and wellness.

We know how hard this can be for college students, but we mean it when we say: Prioritize good sleep, eat well, and exercise regularly. Carry out acts of self-care and make yourself feel good. These acts, and taking care of your body in general, is essential to managing stress in college and in life.

Let’s start with the basics of sleeping and eating well. When you get enough sleep, your body is afforded the chance to recover from the exhaustion that stress causes. It’s almost like a reset. But when you aren’t meeting the proper threshold for shut-eye, you run the risk of developing stress-related mental health issues, academic struggles, and physical illnesses. Adults, including young adults, require at least seven hours of sleep at night. College students who get six or less hours of sleep, statistically, have lower GPAs compared to those who get eight hours or more. Individuals with six or less hours of sleep are also about 2.5 times more likely to experience frequent mental distress, according to the CDC.  

Eating nutritiously is also important to fuel your body and help it recover from the effects of stress. Different foods offer specific nutrients that can help to reduce cortisol (the stress hormone) in the body, mitigate inflammation, support the immune system, and increase serotonin levels, leading to a happier and calmer state of being. So, as a college student, do your best to stay away from sugary or processed foods—instead, stick to whole foods like whole grains, proteins, vegetables, and fruits. For added benefit, reach for foods loaded with omegas, vitamin C, magnesium, and vitamin D to fight off stress.

And do not forget to move your body! Walk to your classes, bike ride around campus, go for a morning run, or hit the fitness center to reap the mental health benefits of exercise. This will also help to reduce your time spent on screens, which can help mitigate stress. And while any movement is encouraged, getting outside has an array of advantages. Nature is healing—so much so that studies have found it decreases our stress response in the brain.

2. Build a supportive, social network.

Socialization has long been linked to a healthy mental state and can reduce stress. As explained by U.S. News, having fun and finding joy in life also keeps stress levels manageable for young adults. So, as a college student, it’s important to find connection and enjoyment on campus. This might mean participating in extracurricular activities, joining clubs, or scheduling coffee dates with friends. It might mean speaking with a school counselor or finding a mentor on campus to help guide you along the way. For some, it might be as simple as putting down the phone to engage with others around them. No matter the approach, it’s essential for students to have a supportive social network to call on when they are feeling stressed and overwhelmed. Otherwise, negative emotions can emerge, like feelings of loneliness and low self-esteem, which can ultimately hurt one’s mental health.

3. Know when stress becomes too much. 

While stress can be a normal part of college life, it should not be an overwhelming or persistent part. If you are noticing changes in yourself or your habits as a result of stress, this should always raise a red flag. For example, problematic or chronic stress might cause you to:

• Struggle with sleep (i.e. sleeping too much or too little)
• Isolate from friends and family
• Avoid once-loved activities and hobbies
• Skip classes or fall behind on assignments
• Seek escape mechanisms like drugs and alcohol
• Forego self-care and personal hygiene
• Feel more irritable, with this affecting your relationships
• Feel more lonely, sad, and/or hopeless
• Experience more anxiety, fear, and panic
• Feel physically sick for periods of time

If you have fallen susceptible to any of the above, consider it a tell-tale sign that your stress levels have become too much. In these circumstances, do not hesitate to seek help. Even if you are not outwardly struggling with a mental illness, you can still benefit from counseling or therapy to help manage and cope with your stress. Consider speaking with a professional, whether that’s a school counselor, a doctor, a telehealth therapist, or another mental health professional. You may contact Turnbridge for support.

Turnbridge is a recognized mental health treatment provider for young adults struggling with anxiety, depression, stress, substance use, and other mental health conditions. If you are need of support, or simply need someone to call, do not hesitate to contact us. Call 877-581-1793 to learn more.