Cause of Stress in College Students Guide
Experiencing college life as an adult and acclimating to the numerous and varied types of demands can be a truly overwhelming experience.
November 11, 2021

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What Causes Stress in College Students
In the guide that follows, students will learn about common forms of stress encountered in college, what causes stress in the first place, how stress manifests itself in college students, meditation and mindfulness, and what to look for if a student feels he/she or a friend may be in over their head. The guide also provides a comprehensive list of resources to help students navigate this time of transition and graduate as happy and healthy adults.
As an incoming college freshman, experiencing life as an adult and acclimating to the numerous and varied types of demands placed on them can be a truly overwhelming experience. It can also lead to unhealthy amounts of stress. A report by the Anxiety and Depression Association of America found that 80 percent of college students frequently or sometimes experience daily stress. With a growing pressure to do it all and be successful, students must learn how to healthfully identify and manage stress points to maintain balance throughout their collegiate career. Thankfully, this guide was designed to provide insight on how to do just that.
Identifying and Understanding Stressors
Once reaching college, students may encounter a multitude of stressors, some of which they may have dealt with in high school and others that may be a new experience for them. With so many new experiences, responsibilities, social settings, and demands on their time, it’s normal and expected to feel overwhelmed and anxious at times; the key component is knowing how to alleviate stress in a healthful manner. In his groundbreaking 1979 book Stress and the Manager, Dr. Karl Albrect identified four main types of stress. Each of these will be delved into in further detail below.
Time Stress
This type of stress revolves around concerns about time – most frequently the lack of time to accomplish all that needs to be done in a given timeframe. Students, especially early in their collegiate careers, often experience time stress as they adjust to a larger workload and more significant demands from their professors and classes. This type of stress may also manifest in a concern for being places on time. Especially for students who attend a large college, navigating a new campus during their first few months can often leave them racing around and worrying they’ll be late to classes or meetings with advisors.
Anticipatory Stress
Usually felt in conjunction with concerns about the future, anticipatory stress appears in both specific and vague manifestations. For some students, anticipatory stress is brought about when thinking about an upcoming test or presentation; for others, it can be an overall feeling of trepidation about what’s coming next. This form of stress is often triggered by a lack of confidence or an overall sense of fear about failing in some way. Many students may experience anticipatory stress during their final year of college as they begin to look for jobs or plan their next move after graduation.
Situational Stress
While the two preceding forms of stress may be prolonged over a long stretch of time, situational stress tends to be sudden and overwhelming. The common thread amongst all forms of this type of stress is feeling a lack of control. Whether manifesting as an emergency, a sudden conflict, or making a mistake in front of peers, it happens quickly and students will feel they have no power to change what is happening. Other common examples in college could be failing a test, fighting with a roommate, receiving a scary call from home, or getting in a wreck.
Encounter Stress
Stress of this nature is unique in its trigger points being specific to seeing people. Students experiencing encounter stress frequently identify as introverts, but extroverts may also share in these feelings. Moments of stress are likely to come out when being required to interact with a certain person or group of people, be it unfriendly classmates, hostile roommates, or intimidating professors. Students who work during their studies may also feel stress over interacting with a large number of customers while also trying to balance their studies. This type of encounter stress is often known as “contact overload” and originates from feelings of being drained from being in contact with too many people over a set amount of time.
Interview with a College Stress Expert
Dr. Traci Lowenthal
Dr. Traci Lowenthal has extensive experience working with college students to manage their stress levels and understand trigger points. She currently serves as the owner and Creative Insights Counseling.
Q. What are the main causes of stress that you've seen in college students?
The main stressors I’ve witnessed in first year students are: New living environment, first time living independently from family, and difficulty making decisions independently. Being required to manage sleep and hygiene on their own can sometimes create stress. Students are attempting to balance a heavier academic load than high school while trying to connect socially with an entirely new group of individuals as well as being in charge of their own care. The availability of alcohol, drugs and sexual freedom is often a struggle for students too. For students who have previous mental health concerns, college can be the first time they need to manage their own medication schedules as well.
Do points of stress change as students move through college, and if so, in what ways?
They can. Some students struggle the first semester and begin to really blossom and enjoy the process of college after that, while others do less well for the first couple of years. Stress can be re-experienced as each year brings new housing issues and academic changes. Also, changes in family outside of the school environment can impact students. Divorce, illness, death, changes in residence, pet loss are all things that students may experience during their time in school.
Q. As students transition out of college and into the real world, what stress points do they need to be aware of?
Many of the same points! There is the added stress of needing to know, “what am I doing with the rest of my life?” The end of college can create a significant amount of stress for students particularly if they are uncertain of a career path. I try to remind students that it’s okay to not know – but important to begin exploring what they are interested in. There are sometimes feelings of loss and pressure as graduation nears. Our society puts a lot of pressure on students and suggests that college is “The Best 4 Years of Your Life.” College and the transitions in and out can be a struggle for many. Being patient with yourself, practicing good self-care, and seeking additional support when necessary will go a long way toward reducing the stress of both transitions.
Dr. Steve Langerud
Dr. Steve Langerud has worked with over 15,000 clients on professional and educational transitions while serving as the Dean of a highly selective national liberal arts college, Assistant Dean of a top tier law school, and a Director of Global Development. He now runs his own consulting firm.
Q. What have you identified as the top three points of stress in college students?
In the past 25 years of closely working with college students, I have found key areas of stress: The first is identity, the second is purpose, and the third is finances.
Q. How can students effectively deal with stress throughout their college experience?
1. Identify a purpose.
On the outside students may like to look like they don't care but from my experience, a lack of purpose manifests in many other ways. What do you want your life to look like when you are done with college.2. Your major is often the least important of your decisions!
Focus on skills you will use in the workplace. Any workplace.3. Take care of your brain
Eat, sleep, and exercise well. They all feed your brain.4. Find a contemplative practice to provide quiet time for your brain
Look to high performing business executives, athletes, and celebrities who practice Transcendental Meditation.5. Be clear about who you are as a person and student
Know your values and what lines you will or will not cross.6. Talk about money
Understand how much college costs, how you will pay for it, and what you will get out of it. Engage your family, friends, and college administration in the discussion.7. Create relationships.
You have to succeed in college by yourself, but you don't do it alone. Engage others as friends, mentors, and advisors. It makes it easier when you share the stress.
What Causes Stress Among College Students?
Whether concerned about a tough class, missing a younger sibling, or trying to figure out their next steps after graduation, myriad causes can trigger stress in college students. While they may have experienced stress during earlier years, college stress can be particularly difficult as students are frequently trying to balance many different and new responsibilities and experiences, leaving them feeling stretched thin and moving in an unknown territory. One of the best things students can do is learn how to identify what is causing their stress and develop health ways of dealing with or alleviating pressure points. Some of the most common causes of stress are defined below.
Living away from home/living among strangers
Most college freshman have been anticipating being on their own for what feels like years: finally achieving independence, setting their own rules, and not having a curfew may seem like the ultimate accomplishment while still in high school. Once reaching college and letting the excitement wear off, many students can experience high levels of homesickness. Being away from families for extended amounts of time can bring up many feelings of sadness, while continually sharing space with a new roommate who doesn’t understand a student’s need for space or privacy can quickly elevate levels of anxiety.Academic demands and test anxiety
Concerns about academic performance are one of the most common trigger points of stress for college students. Whether stemming from parental pressures, scholarship requirements, postgraduate demands, or personal expectations, concerns over maintaining a certain grade level or doing well on a test plague countless students. Some students also experience huge amounts of anxiety over taking a test; though they may have studied for hours on end and know the material forwards and backwards, actually sitting down to answer questions about their knowledge can be a massive source of fear.Finances
The exponentially rising cost of college is a topic frequently in the headlines. Crippling amounts of debt can leave even the most industrious and motivated student feeling hopeless and anxious about their finances. Even during college, many students are anxious about the debt they are racking up on everyday costs such as schoolbooks, meal plans, and general living expenses. Some students may try to work either on-campus or nearby while also enrolled full-time to offset some of the costs. While this plan works for some students, particularly those in their later years who have learned to manage other forms of stress, trying to do it all frequently leads to burnout and even more anxiety.Post graduation plans
As graduation looms, many students in their final year of undergraduate studies can feel pressure to figure out what they’re doing after completing their degree. Whether imposed by family, friends, or one’s self, being faced with such a significant decision while also trying to do well in upper-level classes and internships can frequently push students over the edge. Whether planning to move directly into an entry-level role or undertake more education, the decision can feel paralyzing and even irreversible in the moment. Speaking with peers who seem to have effortlessly figured it all out already only adds to anxious feelings.Roommate negotiations and mediation
While some students are lucky enough to either not have a roommate or get on really well with their assigned partner, most will encounter some level of conflict or need for compromise will living together, especially in a dormitory-style room. Many freshman dorms will place two or three students together in one open-floor plan room, with community bathrooms available on each floor. With varied schedules, interests, friend groups, sleep patterns, and expectations of a roommate, it’s more than likely that at some point during the year, tensions will rise.Relationships (family and romantic)
As students enter college, a number of their relationships shift and take on new forms. With parents, it can mean navigating the surrender of power and students subsequent ability to be responsible. If parents are paying for college, talks about finances can be particularly stressful. In romantic relationships, for students who came to college with preexisting partners, learning if they want to do long-distance and how to accomplish that can be a major stress, as both are adjusting to the pressures of different school environments. For the single student, they may often feel stress to find a boyfriend or girlfriend as all of their friends are partnering together.
How Stress Affects Students
In 2010, a national survey of college students was conducted to gain insight into stress levels and how those were affecting them both academically and personally. The results were both staggering and grim: one in five participants had considered dropping out of school due to stress and at some point had felt to stressed to study or spend time with friends. While in 1985, 64 percent of incoming freshman considered their emotional health to be above average, today that number has dropped to 52 percent. College students are feeling pressure to succeed on all fronts like never before, and it’s taking a toll on their overall health. Keep reading to learn how stress affects students in various ways.
Physical
Stress affecting the body can take on many forms and quickly accelerate into a serious problem. Some of the most physical symptoms of stress include skin issues such as eczema or psoriasis; heart conditions like hypertension or heart disease; body pains in the back or neck; stomach-related pains such as ulcers, nausea, or digestion problems; sexual dysfunction and lack of sex drive; ulcers or sore gums in the mouth; and sleep issues like insomnia, foggy brain or headaches.Emotional
Emotional stress can sometimes wreak the most havoc on students, as they feel helpless to control their feelings and things begin to spiral. Emotional stress can manifest itself as anxiety, depression, suicidal thoughts, weight gain, substance abuse, sadness, palpitations, headaches, and gastrointestinal problems.Cognitive
Students experiencing stress through cognitive functions may have trouble focusing or remembering things; feel irritable, frustrated, or restless; be easily confused; have an internal dialogue of negative reinforcement about themselves; lose their sense of humor; have trouble sleeping or waking; never have enough energy; or experience lots of mood swings.Behavioral
While behavioral signs tend to be more unique to the person, some of the most common symptoms include being absent or withdrawn; showing up late to class or meetings; being exhausted; eating unhealthily; engaging in risky behavior; being excessive or showing signs of addiction; getting into accidents; or contemplating suicide.
Do’s and Don’ts of Stress in College
As a college student, stress is sometimes inevitable. Whether it’s an assignment you put off until the day before, a pop quiz, or navigating relationships, there will be unavoidable moments of pressure at some point. One of the most important aspects of adequately dealing with moments of stress is to create a healthy balance in your everyday life. By treating yourself well at all times, you won’t be as susceptible to the lingering effects of stress. Here’s a list of some of our best do’s and don’ts when it comes to stress.
DO
DON'T
Where to Find Help on Campus
The good news is that college campuses across the nation are recognizing the damaging effects of stress on academic performance and everyday life and are working to provide resources to alleviate pressure points. Some of the common resources offered at colleges and universities today include:
Counseling
All colleges should have a full time counselor or therapist available to help students identify their points of stress and move toward more healthy habits. In many cases, this is a free resource available to all students and staff.Mental Health Resources
In addition to counseling services, many universities will have a number of mental health services, such as free online screenings, workshops, tips for building healthy coping mechanisms, or relaxation techniques.Exercise Facilities
Colleges almost always have a gym available for student use, including a variety of cardio machines and weights. In some cases, classes such as yoga or Pilates may also be offered.Group Sports
Intramural sports teams are a great way to get away from stress and get your endorphins flowing. Even if it’s just one game a week, it will help to refocus and come back feeling fresh.Substance Abuse Support
Students who find themselves turning to excessive drinking or substance abuse can turn to their school’s support programs. Whether it’s a counselor who specializes in substance abuse or other resources, these programs are free to enrolled students.Meditation Areas
Oregon State University’s Mind Spais a great example of a college providing outlets for mindful relaxation and regeneration. Whether it’s a special room on campus or a more intensive program, ask your school if this is something already available or if it could be considered.
6 Signs a Student Needs Help
When students are in the throes of a heightened season of stress, they may not even recognize how badly, or immediately, they need help. If you recognize some of these signs in yourself or in someone you know, it’s time to take action without delay.
- Ask
If you think someone is struggling with the effects of stress, try to talk to them about it in a kind and open way. Approaching it out of care and concern for their well-being may help them recognize behaviors they may not have picked up on yet.
- Remind them they aren't alone
It’s important for students to remember that everyone feels stressed out at one point or another. It’s normal, and there are plenty of others who can empathize and provide helpful advice.
- Point them in the right direction
College students have access to a number of helpful services, but often may not know they exist. Consider researching available resources and telling them about ways they can seek help. You may even want to offer to go with them if it seems appropriate in the moment.
- Check in
Once approaching them, remember to check in and see how they are doing. Whether it was a one-time event or is a symptom of chronic stress, it will be important for them to know someone is walking alongside them while they move towards balance and health.
Additional Resources for Student Stress
- Stress in College Students
Psychology Today provides an interesting look at the prevalence of stress within today’s students. - 8 Time Management Tips for College Students
One of the biggest stressors of college students can be finding enough time to accomplish everything. This article provides healthy tips. - Stress & College Students
The Counseling and Wellness Center at the University of Florida offers a comprehensive look at stress and common causes. - College Life: 10 Ways to Reduce Stress
Everyday Life has a great list of simple changes students can make to avoid stress. - The 15 Best Anxiety Apps of 2015
Wondering how technology can help you manage and balance life? Look no further than this helpful guide. - 101 Strategies for Coping with Stress
The University of Minnesota’s Counseling and Consulting Services offers this expansive list of tips. - Mind and Body Health
This interactive tool by the American Psychological Association lets you see how stress affects different parts of the body. - Stress Management Blog This up-to-date blog provides everyday advice for keeping stress at bay.
- Nutrition Tips for College Students
Nutrition plays a huge role in keeping your body healthy. U.S. News provides great advice on how to pick foods to aid in this. - Managing Social Anxiety and Making New Friends at College
Williamette University recognizes this common fear amongst students and provides a helpful guide. - How Much Alcohol is Too Much?
Carnegie Mellon answers this question and more on their guide about alcohol consumption.
- Mental Health Screening
Wondering if your episodes of stress are related to an overarching mental health concern? Mental Health America provides a variety of screening services. - Stress in Relationships: 10 Sources and Their Antidotes
Psychology Today uncovers some of the anxiety surrounding romantic relationships and how to deal with it healthfully. - How Parents Can Help Students with End-of-Term Stress
College Parent outlines the underlying issues and provides helpful tips for caring for students. - Suicide on Campus and the Pressure of Perfection
This article by the New York Times is a sobering yet helpful look at the pressure to be perfect and how that can manifest. - The Relationship Between Stress, Fatigue, and Cognitive Functioning
A groundbreaking research study about how these three things work together. - Roommate Conflicts
Sarah Lawrence College’s office of residence life has a helpful guide on how to deal with roommate conflict. - Stress Triggers Eating Disorders
Psych Central explores the connections between starting college and the pressures that cause eating disorders. - High School Graduation Stress: How to Minimize Anxiety
Huffington Posts looks at how to prepare students for college without adding to their levels of stress. - Dealing With Post College Stress and Anxiety
You’ve made the good grades and graduated, but it’s easy to still feel stressed about entering the real world. - Economic Stress
Brown University’s office of health promotion take a deeper look at the financial pressure students frequently feel. - The Mental and Physical Toll of Student Loans
This article by the Atlantic is an illuminating look at the crippling effects of massive student debt. - 5 Reasons College Students Should Make Time for Exercise
American InterContinental University makes a great case for using exercise to minimize stress. - Managing Stress – University of Georgia’s University Health Center
The health center at University of Georgia provides tips for managing stress levels like exercising and time management.
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