Exciting possibilities, challenging academics and a whirlwind of new faces are what some people may think of when they think of college. For some college students, amid the thrill of this new chapter in life, anxiety can creep in and leave them feeling overwhelmed and out of control. If you feel this way, you can rest assured that you’re not alone. Anxiety affects approximately 44% of college students. The good news is that there are effective ways to help you manage it and reclaim your academic journey. 

Tools that can help you tackle anxiety

Here are some practical strategies to help empower you to thrive in college:

• Practice mindfulness — Imagine yourself standing in a raging storm. Mindfulness can be like stepping into a calm space within that storm, where you can observe your thoughts and emotions without getting swept away. Techniques like meditation and mindful breathing can be anchors in this storm of anxiety: 
• Meditation — You can dedicate a few minutes each day to focusing on your breath. There are a variety of apps available that can be fantastic guides. Close your eyes, inhale deeply and feel your belly expand. Exhale slowly and release any tension. Focus on the present moment. Acknowledge any thoughts or worries that come to mind without judgment.
• Mindful breathing — When anxiety strikes, you can take a few deep breaths. Count to four as you inhale, hold for four seconds and exhale slowly for eight seconds. You can continue to repeat this breathing strategy until you feel calmer.

• Challenge your anxious thoughts — You don’t have to believe everything you think. Our brains are wired to prioritize threats, which can lead to anxious thoughts. However, you can challenge them:
• Identify your triggers — What situation or thoughts typically trigger your anxiety? Is it a looming presentation, exam stress or social interactions? Identifying your triggers can be the first step toward managing them. 
• Challenge negative thoughts — When an anxious thought pops up, question its validity. Is it based on evidence, or is it a “what if” scenario? You can take steps to replace negative thoughts with more realistic and empowering ones. 
• Prioritize self-care — To fight anxiety, you need to be well rested, healthy and energized. Here are some ways you can ramp up your self-care routine:
• Get good sleep — You want to establish a regular sleep schedule to help you get quality sleep. Create a calming bedtime routine and avoid screens before bed to help promote good sleep habits.
• Nourish your body — Eating nutritious meals can help keep your brain fueled and your mood balanced. A balanced and nutritious diet should include plenty of fruits, vegetables and whole grains. Don’t forget to stay hydrated too!
• Move your body — Exercise can be a powerful stress reliever. Go for a brisk walk, join a campus gym, or find an activity you enjoy, like dancing or yoga.
• Build your support system — Human beings are social creatures. Reaching out for support can help boost your well-being. Here are some ways you can build your support system:
• Talk to friends and family — Sharing your struggles can be incredibly freeing. Talk to a trusted friend, family member or confidant about your anxiety. Their understanding and encouragement can make a world of difference.
• Seek professional help — Don’t hesitate to use campus counseling services or a therapist. They can provide you with personalized strategies and equip you with tools to manage anxiety long-term.
• Embrace growth — Anxiety can stem from the fear of failure. Here’s a secret! Failure is an inevitable part of growth. To help embrace the chance of failure and grow from challenges, you can:
• Reframe mistakes — Instead of seeing a mistake as a setback, you can see it as an opportunity to learn and improve. Analyze what went wrong, learn from it and move forward with a more positive attitude.
• Celebrate small victories — Acknowledge your achievements no matter how small. Did you finish a tough assignment on time? Did you participate in class despite feeling nervous? Celebrating these wins can help boost your confidence and motivate you to keep going. 
• Practice self-compassion — College is a time of immense learning and growth. Be kind to yourself as you navigate challenges. Acknowledge your efforts, celebrate your achievements and forgive yourself for occasional slip-ups. 
• Develop effective time management skills — Procrastination and feeling overwhelmed can make anxiety worse. Here’s how you can conquer that feeling:
• Break down tasks — You can divide large projects into smaller, more manageable steps. This can make them feel less daunting and allows you to track your progress.
• Prioritize ruthlessly — Not all tasks are created equally. Identify the most important ones and tackle them first. 
• Create a realistic schedule — Be honest about how long things will take. Don’t overload your schedule — leave room for unexpected events and relaxation. However, it’s also important to embrace flexibility when life throws you a curveball! Be prepared to adjust when necessary. Juggling classes, extracurricular activities and your social life and leaving time for enough sleep can be overwhelming, but there are tools that can help you, including:
• Digital calendars
• Task management apps
• Student planner apps
• Time blocking apps
• Plan for breaks — Schedule time for activities that you enjoy. Studying doesn’t have to be a marathon. Taking breaks can help you stay focused and energized. 
• Find a healthy balance — College is full of endless opportunities. It’s important to keep a healthy balance between academics, social life and your personal well-being. Schedule time for studying, socializing, relaxation and activities you enjoy. 

College is a transformative experience. Don’t let anxiety hold you back. Use these strategies to help transform your college experience from anxiety filled to enriching and empowering. You can graduate not only with the knowledge and skills from your degree, but also with the confidence and resilience to tackle any challenge life throws your way. 

Lightfully U can help empower you to overcome anxiety

At Lightfully U, we understand the unique challenges college students can face, including experiencing anxiety. We can help you navigate through the ups and downs by providing you with whole-person-centered care through a framework of evidence-based techniques. Our deeply compassionate experts will create a customized treatment plan tailored to your specific needs and concerns. We offer a variety of levels of care that ensure that you get the support you deserve. For our college students, we offer a Short-Term Option that can be beneficial to choose during summer or winter break for a mental health boost so you can be ready to take on a new semester. We also offer a Virtual Intensive Outpatient Program, which offers flexible sessions around your busy schedule without sacrificing the most effective treatments. Reaching out for help is a sign of strength and self-awareness. Lightfully U can help you take charge of your well-being, embrace the journey of college and conquer your academic adventure. 

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.