How to Reduce Stress in College: 7 Effective Tips for 2025

by Imed Bouchrika, Phd

Co-Founder and Chief Data Scientist

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Stress is inevitable. Coming at different levels, stress can range from dealing with just your everyday schedule to experiencing a major life event. However, for college students, facing the pressure of college life itself to juggling their new responsibilities as a result of living on their own for the first time can make their stress levels more intimidating. This can take a toll on their academic performance or worse, their mental well-being.

Luckily, there are plenty of proven ways to curb this problem. In this article, we will tackle how to reduce stress for college students. Hopefully, with these, you can find a strategy that works best for you and allow you to be in tip-top shape to meet your academic goals.

Ways to Reduce Stress in College for 2025 Table of Contents

1. Declutter Your Study Space
2. Watch Your Nutrition
3. Get Regular Exercise
4. Find a Hobby
5. Give Yourself a Break
6. Socialize With Fellow Students
7. See a Counselor

The idea of being stressed is never really thought of as a positive thing. However, stress itself is not all bad. “Good" stress can serve as a motivation factor that allows students to rise to challenges, exert more effort in studying, and generally do better in class. The only problem is, when it is left unchecked, stress can lead to significant disruptions to daily life. These can range anywhere from poor concentration and fatigue to anxiety and depression (Stress Management Society).

Student stress statistics show that students today generally experience more stress and pressure than students their age a few years prior. For starters, in a survey conducted by the American College Health Association, 45.1% of college students said they experience more than average stress levels while 12.7% say they undergo a tremendous amount of stress. (ACHA, 2018).

The same survey reveals that this level of stress is often triggered not only by the heavy class load but also by other factors, such as social pressure or even bullying and harassment. With all these concerns at play, it is important now more than ever for modern students to develop healthy ways to cope with stress. Among the most effective ways to reduce stress in college can be as simple as dedicating a few minutes each day for self-care and grabbing coffee with friends to pursuing passions and talking to a professional, which will be discussed in detail below.

1. Declutter Your Study Space

The desk is a student’s sanctum. It is perhaps the place you spend the most time in the duration of your college life, save for the classroom and the library. That said, it is also the place that gets the most untidy in the smallest amount of time. Not only can it get unsightly but studies also show that having a constant stream of clutter for your eyes to look at can make you anxious.

According to research published in the Journal of Neuroscience, having multiple stimuli within a person’s visual field at the same time can overload the visual cortex. They essentially compete for neural representation and consequently interfere with one’s ability to process information (McMains & Kastner, 2011). Meaning, when you have a cluttered desk, it can continually pull your focus away as you do your schoolwork and unnecessarily stress you out.

On the other hand, students who study in a neat environment kept their focus on a task for an average of 1,117 seconds before getting distracted (Chae & Zhu, 2015). This is over 1.5 times as long compared to students doing the same task in a messier space (669 seconds).

These go to show that a decluttered desk space can translate to a decluttered headspace, allowing you to focus better on your studies. That said, it might be good to make it a habit to clean your desktop—both your digital and physical ones—as frequently as possible.

2. Watch Your Nutrition

As cliché as it may sound, having a healthy body makes for a healthy mind. Research shows that roughly 95% of serotonin, the hormone responsible for stabilizing our mood, is produced within the gastrointestinal tract (Kim & Camilleri, 2000). This part of the digestive system is lined with millions of neurons, which make it responsible not only for helping us digest food but also for guiding our emotions. Meaning, eating properly is among the simplest things you can do to manage stress.

Opting for fruits, vegetables, lean meats, and other whole foods over fast food, processed meats, and refined sugars can allow you to maintain a better mood and energy level throughout the day. This can, in turn, help you process stress in a more healthy manner. Of course, while there is nothing wrong with the occasional comfort food, you might want to think twice about how frequently you reach for your favorite candy bar or order a burger during a study session.

Aside from eating properly, another way to watch your nutrition is to avoid turning to alcohol to beat stress. According to college drug abuse statistics, alcohol is the most commonly abused substance among college students, alongside marijuana, Adderall, MDMA, and cocaine (Schulenberg, et al, 2019).

Alcohol consumption forces your body to release more cortisol (Badrick, et al, 2007), a steroid hormone produced when your body perceives high levels of stress so that it can cope with the situation. While it may help for short-term relaxation, it can cause you to be unable to cope with stress without alcohol in the long run. Moreover, this chronic release of cortisol can eventually lead to long-term problems such as chronic fatigue, hypertension, or even an impaired immune system (Lupien, et al, 2009).

3. Get Regular Exercise

In line with our discussion on nutrition, exercise also plays a significant role in stress management. Exercise has the capability to reduce adrenaline and cortisol, also known as “stress hormones," making it an effective way to curb stress. Moreover, it stimulates the production of endorphins, which are chemicals produced by the body to relieve pain and boost the mood (Harvard Heath Publishing, 2020). This is why it comes as no surprise that it is the second most common way to cope with stress among college students (American Addiction Centers, n.d.).

Studies show that having 60- to 90-minute sessions of Yoga or Tai Chi thrice a week is effective for stress reduction (Jackson, 2013). The same calming effect can be reaped in 20- to 30-minute sessions of aerobic exercise.

However, in case squeezing in this amount of time for exercise in your already busy schedule proves difficult, experts also say that one need not spend hours at the gym for physical activity to work for stress management (helpguide.org, n.d.). Exercising in short bursts, such as 15-minute walks twice a day or 90 seconds of interval training several times a day can effectively boost your mood and help you combat stress throughout your day.

4. Find a Hobby

Sometimes, the best way to stave off stress is to find a distraction to keep your mind occupied. A study has shown that four in five people found that taking some time for hobbies can be moderately to highly effective when it comes to stress management (Australian Psychological Society, 2015). As such, finding a hobby that suits your interests, be it creative, athletic, outdoorsy, or something very personal to you, is a great way to unwind. This will help you catch a break from the stress of keeping up with schoolwork and help you lift your mood.

For some, this may mean listening to music, watching a movie, or reading a book in their downtime. For others who prefer physical activity, taking up dancing classes or engaging in team sports are good ideas. Meanwhile, for those who want to exercise their creativity, learning how to play a new musical instrument, painting, knitting, and origami are great options. There are also those who prefer getting their hands dirty by taking up gardening, woodwork, cooking and baking, or even camping.

In case these feel too time-consuming for you to fit into your schedule, you may even try journaling or other types of writing. Simply taking a few minutes each day to write about how you feel will allow you to digest and manage emotions better. Alternatively, you can choose to write about positive experiences and the goals you want to accomplish. Doing so can help you refocus yourself and increase your psychological well-being (King, 2001).

5. Give Yourself a Break

Sleep and academic performance are related. Hence, taking breaks is just as important as being productive. And sleep is necessary for one to function properly as it is what allows the mind and body to recharge.

Lack of sleep, on the other hand, can reduce mental clarity and take a toll on one’s mood. It also alters the level of hormones that you need for stress response (Meier-Ewert, et al, 2003), which makes it more difficult to cope with negative emotions. A more recent study also shows that individuals, particularly teenagers, who get less than eight hours of sleep tend to show symptoms of stress. These include irritability (50%), anxiety (46%), depression (43%), and the feeling of being overwhelmed (American Psychological Association, 2013).

Of course, while getting enough sleep is important, the quality of rest should also be taken into consideration. You can ensure the best sleep quality through simple habits such as avoiding the consumption of caffeine and alcohol in the evening as well as limiting the use of electronic devices at night. Preparing your bedroom by keeping it cool and dark before bedtime will also allow your body to produce melatonin, a hormone that regulates the sleep-wake cycle, and help you fall asleep faster (Blume, Garbazza, & Spitschan, 2019).

It may be good to note, however, that stress and sleep have a tricky relationship. Sleep is vital to stress management but stress may just be what keeps you awake at night. One way to remedy this is by keeping a strict sleep schedule and by conditioning yourself for sleep each night. This can be done through relaxing activities, such as meditation, reading, or listening to music a few minutes before the time you intend to sleep. Keep in mind though that these sleep practices often take some time to get used to. So, do not feel discouraged if you do not feel its effects right away.

Symptoms of Stress Among Teens Who Get Less than 8 Hours of Sleep

Source: Source: American Psychological Association

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6. Socialize With Fellow Students

As the old saying goes, “no man is an island." Humans are social creatures by nature and, as such, require socialization for overall well-being regardless of how introverted or extroverted they may be. In fact, our brain rewards us for social interaction.

Socialization, be it speaking with other people or reading different types of body language, prompts the brain to secrete oxytocin and dopamine, also known as “happy hormones." These are the same hormones responsible for making us feel good when we eat delicious food, play with our pets, as well as hug the people we love (Stanford University Medical Center, 2017). As a result, socialization can decrease anxiety levels and allow one to efficiently cope with stressors. This is why college students should try to socialize with friends and family every once in a while, whether it be by grabbing coffee with a classmate or even just talking with parents over a video call.

Alternatively, you may choose to join student organizations based on your interests. After all, no matter what college or university you are in, there is bound to be a handful of fellow students who share your passions, be it video games and anime or sports and arts. In this way, you not only get to socialize with your fellow students but perhaps also hone skills and learn about new things together.

Lastly, another way to increase socialization is by joining or organizing study groups. This can be beneficial to you academically as well so that you can make studying a more collaborative activity and make it more fun.

7. See a Counselor

While the above-mentioned tips are effective in helping students destress and unwind, it is important to note that there are certain levels of stress and certain effects of stress that prove too difficult to tackle on your own. In some cases, seeing a counselor may be the best course of action.

Extreme or chronic stress can have a serious impact on your overall well-being. The American Institute of Stress (2014) reports that a staggering 77% of people experience stress that affects their physical health while 73% of people feel that stress has already impacted their mental health. These often lead to symptoms that range from low energy, lack of motivation, and feeling depressed to feeling anxious, being irritable, as well as having frequent headaches. In turn, it may not only affect your daily life but also harm your relationships with other people.

Luckily, most universities and colleges offer free counseling services. Through these, students get access to various treatments, ranging from cognitive behavioral therapy to mindfulness-based cognitive therapy to help them cope with stress. As of 2018, 20% of college students in the U.S. have utilized these mental health services and facilities.

But of course, one need not wait to experience high levels of stress before consulting a professional. An occasional appointment with your college’s counselor can be beneficial in preventing the symptoms of stress well before you even feel them.

Mental Health Support on Campus

Source: Source: ACHA 2018

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Can Specialized Academic Programs Enhance Your Stress Resilience?

Specialized academic programs not only offer career advancement but also equip students with practical tools for managing stress. Targeted curricula often include modules on mindfulness, behavioral techniques, and time management practices that foster a resilient mindset. These programs provide a structured approach to learning self-regulation skills, further empowering students to cope with academic and personal challenges. For example, pursuing an accelerated associate degree online can offer both quick entry into the workforce and specialized training that emphasizes mental well-being alongside professional development.

Can Simplifying Your Academic Pathway with Online Credentials Reduce Your Stress?

Flexible academic planning can ease college stress by offering alternative pathways tailored to individual needs. For instance, opting for digital programs can streamline course requirements and lower educational expenses while fitting a student’s schedule. Pursuing an associates degree online is one such strategy that provides structured learning, reduced campus-related pressures, and the flexibility to balance academic and personal commitments effectively.

Can Accelerated Degree Programs Help Lower Your College Stress?

Accelerated degree programs offer a streamlined curriculum that shortens the time spent in academia, reducing prolonged exposure to academic pressure and associated stress. These programs enable students to enter the workforce sooner, which can foster a sense of control and clarity regarding their career trajectories. Moreover, the focused pace of study minimizes the uncertainty of extended student debt and lengthy educational commitments. For those looking to rapidly transition into their careers, exploring some of the fastest degrees to get can be an effective strategy to lower overall college stress.

Can Exploring Career Opportunities Reduce Your Stress?

College students often face uncertainty about their future, and clarifying potential career paths can alleviate academic pressure. By dedicating time to career planning and exploring industries with growing opportunities, you can shift your focus from immediate academic demands to long-term professional goals. Investigate programs and fields that offer accessible entry points, such as medical careers with little schooling, which can provide faster avenues to rewarding positions. Evaluating your career options through job fairs, networking, and professional counseling can help reduce anxiety related to post-graduation uncertainty.

Can Alternative Education Options Help Minimize Your Stress?

Alternative education paths offer a strategic way to alleviate academic pressure by providing flexible schedules and customized learning environments. For instance, online programs can reduce commuting time and allow students to manage coursework at their own pace. This flexibility can directly impact stress levels by balancing study demands with personal responsibilities. Moreover, many alternative programs offer financial support, ensuring students have access to quality education without the high costs associated with traditional campuses. Exploring options such as online colleges that accept financial aid can be a prudent decision to manage both academic workload and financial pressure effectively.

Can Improved Financial Planning Alleviate Your College Stress?

Financial challenges are a common source of anxiety for many college students. Creating and adhering to a well-structured budget, tracking expenditures, and planning for unexpected costs can help minimize this stress. Utilize available financial counseling services offered by your institution to gain insights into managing tuition, living expenses, and other obligations. Additionally, consider exploring alternative educational paths that offer quicker and more affordable career entry, such as programs provided by online trade schools, to alleviate long-term financial burdens.

How Time Management Techniques Reduce Stress

Effective time management is a critical skill for college students that can significantly reduce stress by improving productivity and creating a sense of control. Learning to allocate time wisely allows students to complete tasks without the last-minute rush, thus lowering stress and preventing burnout. Here are some time management strategies to consider:

• Prioritize Tasks: List tasks in order of importance and deadlines. Focus on high-priority assignments first to reduce the stress associated with looming deadlines.
• Use a Planner or Digital Calendar: Keep track of classes, assignments, and social activities. Setting reminders for important deadlines helps in staying organized and avoiding last-minute stress.
• Break Down Large Projects: Divide large assignments or study sessions into smaller tasks. Tackling a project step-by-step reduces overwhelm and allows for a steady workflow.
• Set Realistic Goals: Aim to set achievable goals for study sessions and assignments. This creates a sense of accomplishment and helps maintain motivation.
• Allocate Time for Breaks: Avoid continuous studying by incorporating short breaks. Brief breaks between study sessions help recharge and prevent burnout.
• Limit Distractions: Turn off phone notifications and set up a designated study area to minimize interruptions, enabling focused and productive study sessions.
• Plan Ahead for Exams and Assignments: Begin studying early and use a revision schedule. Cramming the night before can increase stress and impact performance negatively.

Find the Ideal Stress Management Techniques for You 

Stress and anxiety may be inevitable, especially among college students. However, this does not mean that it is not manageable. By recognizing how stress is affecting your life and understanding how to manage it, you can make lifestyle changes in the right direction.

Learning various stress management techniques will allow you to reduce the impact of stress and give you better control over your academic performance as well as your social and emotional experiences throughout college. Moreover, practicing these while you are still in college can serve as training for stress management once you enter the workforce, where the pressure from the job and responsibilities at home can pile up quickly.

As you can see on this list, stress management can take many forms, some of which you can try out right at this moment. However, it is important to remember that there is no one-size-fits-all formula for stress management. At the end of the day, you will have to figure out which techniques work best for you. By keeping these tips in mind, hopefully, you’ll be able to find some that meet your preferences.

Key Insights

• Stress Prevalence: College students experience significant stress, with 45.1% reporting above-average stress levels, impacting their academic performance and mental health.
• Impact of Environment: A decluttered study space can significantly improve focus and reduce stress, highlighting the importance of an organized environment for academic success.
• Nutrition and Stress: Proper nutrition plays a crucial role in stress management, with healthy eating habits contributing to better mood and energy levels.
• Exercise Benefits: Regular physical activity reduces stress hormones and boosts mood-enhancing endorphins, making exercise a key component of stress reduction.
• Social Interaction: Socializing with peers and joining student organizations can decrease anxiety levels and provide emotional support, essential for managing stress.
• Professional Help: Utilizing counseling services offered by universities can effectively address chronic stress and its impacts on mental and physical health.

FAQ

1. How can decluttering my study space help reduce stress? A tidy study space can enhance focus and reduce anxiety. Research shows that a cluttered environment can overload the visual cortex, leading to distraction and stress. Keeping your study area organized can help you maintain a clear mind and better concentrate on your tasks.
2. What role does nutrition play in managing stress? Proper nutrition is essential for managing stress as it affects serotonin levels, which regulate mood. Eating a balanced diet with fruits, vegetables, lean meats, and whole foods can stabilize your energy levels and improve your overall mood, making it easier to cope with stress.
3. How does regular exercise contribute to stress reduction? Exercise reduces stress hormones like adrenaline and cortisol while increasing endorphins, which enhance mood. Engaging in physical activities, even in short bursts, can improve your mood and help you manage stress more effectively.
4. What types of hobbies are good for stress management? Hobbies that engage your interests, whether creative, physical, or intellectual, can provide a mental break from academic stress. Activities like reading, playing sports, listening to music, or gardening can help you relax and recharge.
5. Why is taking breaks important for stress management? Taking breaks, especially getting enough sleep, is crucial for mental and physical health. Lack of sleep can impair your ability to cope with stress, reduce mental clarity, and affect your mood. Regular breaks and good sleep hygiene can improve your overall well-being and stress resilience.
6. How can socializing help in reducing stress? Social interaction triggers the release of happy hormones like oxytocin and dopamine, which reduce anxiety and improve mood. Spending time with friends, joining student organizations, or participating in study groups can provide emotional support and reduce feelings of isolation.
7. When should I consider seeing a counselor for stress management? If stress becomes overwhelming and starts to affect your daily life, relationships, or academic performance, it may be time to seek professional help. Counselors can offer various treatments, including cognitive-behavioral therapy and mindfulness-based cognitive therapy, to help you manage stress effectively.
8. What are some quick stress relief techniques I can try right now? Simple techniques like deep breathing exercises, taking short walks, listening to calming music, or practicing mindfulness can provide immediate stress relief. Incorporating these into your daily routine can help manage stress levels consistently.
9. How can I ensure the quality of my sleep to manage stress better? To improve sleep quality, avoid caffeine and alcohol in the evening, limit electronic device use before bed, and create a comfortable sleep environment by keeping your bedroom cool and dark. Establishing a regular sleep schedule and engaging in relaxing activities before bed can also help.
10. What long-term benefits can I gain from learning stress management techniques in college?

Developing effective stress management techniques in college can prepare you for future challenges in the workforce and personal life. These skills can improve your overall well-being, enhance your ability to handle pressure, and contribute to a healthier, more balanced lifestyle.

References:

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