Saying that college is a stressful time in a young person’s life is like announcing that the sky is blue. Everyone knows it. No one seems to really think about it anymore. That’s just how things are, right?
Yet, there’s a good reason to talk about stress. Human bodies aren’t equipped to deal with chronic stress, and enduring it can lead to long-term consequences for your health.
Let’s take a closer look at what makes college years so stressful, how it affects students, and how to manage stress in college.
Why Are College Students So Stressed?
An estimated 84% of college students experience stress. What’s more, in the United States, 35.8% call stress an impediment to their academic performance.
And yet, it’s impossible to narrow down its causes to one single factor without gross oversimplification.
Some students feel stressed because of peer pressure or a highly competitive environment. Others worry about their financial situation (41% call it always or often stressful, in fact).
That said, the most common causes of stress in college students span:
- Adapting to a new environment and living on their own
- Managing the academic workload and the pressure to succeed
- Navigating social and political pressure
- Feeling uncertain about their career prospects or the job market
- Balancing a job with studies
- Dealing with financial struggles
- Experiencing homelessness
How Does Stress Affect College Students?
We’ve already mentioned that roughly a third of college students recognize stress as an impediment to their academic performance. But that’s just the ultimate consequence of living under constant stress. The more immediate effects include:
- Difficulties falling and staying asleep
- Concentration and memory problems
- Headaches
- Muscle tension and pain
- Anxiety and depression
- Irritability and mood swings
- Procrastination
- Chronic fatigue and lack of motivation
Chronic stress may also cause students to drop out. The fresh 2026 Gallup survey cites emotional stress as the leading reason why students consider it in the first place.
8 Quick Stress Relief Tips for College Students
It’s not always possible to remove the cause of stress from your life. You can’t just avoid exams if you still want to get that degree. What you can do, however, is take these eight simple steps to college stress relief.
1. Stay physically active
That might be a surprise to you, but moderate physical exercise can help you get into a more zen-like mindset. For example, when 185 students engaged in aerobic exercise twice a week for six weeks, they reported substantially lower levels of perceived stress.
You don’t have to become a marathon runner, either. Just 150 minutes a week of moderate-intensity exercise (brisk walks, cycling) is enough, according to the CDC.
2. Switch to a healthier diet
Yes, nutrition plays a role in your stress resilience. For example, if your diet involves a lot of ultra-processed foods and added sugar, you’re more likely to feel stressed.
When it comes to coping with stress, magnesium and B vitamins help regulate stress and mood. So, pay attention to eating foods like seeds, nuts, beans (magnesium) and salmon and leafy greens (B vitamins). Steer clear of ultra-processed foods and drinks, too.
3. Reduce your screen time
You might have had an inkling that a lot of screen time isn’t that great for your mental health, but studies have also linked it with higher stress levels. So, it’s official: staying off your phone is one way to reduce stress.
If you’ve already tried to reduce your screen time but the sheer willpower wasn’t enough, your phone can help you limit it. iPhones let you set Downtime and App Limits in Screen Time. Android phones offer a similar feature in Digital Wellbeing.
4. Set aside some time for self-care
Self-care is quite a buzzword these days, but don’t discard it just because of that. It’s not a sham. It’s a holistic approach to maintaining balance between studies, work, and personal life — and it has been shown to reduce stress levels.
Self-care encompasses five dimensions: physical, mental, social, emotional, and spiritual activities. They range from spending time with loved ones to engaging in activities that bring you joy.
5. Cut down on caffeine
Our apologies to all the coffee lovers reading this, but there is such a thing as “too much coffee.” One study found a correlation between stress and high caffeine intake in secondary school children, for example.
Of course, it doesn’t mean you have to remove coffee from your morning routine completely. Just try not to go over 400 mg of caffeine a day; that’s roughly four to five cups of coffee.
6. Reach out to your loved ones
Humans are social animals; always have been, always will be. So, having a social support system is crucial. One study showed that it helped Latinx college-age young people cope better with stress, for example.
So, carve out some time in your schedule to touch ground and spend time with your friends, family, or partner. Looking to make new connections? Join a club or start volunteering!
7. Give yoga a try
Yoga isn’t a new-age fad; it’s an ancient practice that also helps relieve stress and manage anxiety and depression symptoms. Plus, if you’ve ever tried to hold the Tree or Lunge pose for a minute, you can attest that it counts as physical activity.
If you’re new to the whole idea, you can probably find a yoga club or class on campus or nearby. It’ll ease you into the practice — and maybe help you make new friends!
8. Know your limits
It may be tempting to take on every extracurricular you’re interested in or enroll in a ton of classes. But an insane load is a recipe for more unnecessary stress.
So, be realistic about how much you can take on and learn to say “no” (or “later”) to some things. Don’t fall into the “feeling obligated” trap: take a rain check or reschedule.
When Should You Ask for Help?
Conversations about stress in college students are never easy. On the one hand, it’s impossible to live a life without any stress whatsoever. On the other hand, prolonged, severe stress is a threat to your mental and physical health, and it should be treated as such.
So, where do you draw the line between harmless, “natural” stress and the kind that poses a threat? Look out for these signs — they may indicate that this bout of stress isn’t that harmless after all:
- Feeling constantly stressed, anxious, or overwhelmed for weeks on end
- Academic performance deteriorating due to stress-related issues
- Often having headaches or other physical symptoms
- Losing interest in previously pleasant activities
- Withdrawing from loved ones
- Abandoning daily responsibilities
- Resorting to substance use to cope with stress
If you recognize yourself in some of these symptoms, don’t hesitate to reach out to a campus counselor. It’s usually free. You can also seek help from:
- Student wellness centers
- Academic advisors
- Peer support programs
- Student health services
Remember: asking for help isn’t a sign of weakness. If anything, it’s a sign of strength.
In Closing
It’s impossible to avoid stress in college 100% of the time. An upcoming exam, a tight deadline, a surprise bill — you can’t magically will all of its causes away.
But human bodies simply didn’t evolve to handle constant stress. That’s why stress is a silent killer.
You can ward it off with the eight tactics we’ve laid out above, however. That said, remember: they’re not a silver bullet. If you’re experiencing severe, prolonged stress, consider seeking help.