6 Ways to Manage Anxiety in University Students

Between balancing academic responsibilities, participating in social events, and preparing for the future, university can sometimes feel overwhelming. Anxiety in university students is very common. However, it can become problematic when it starts interfering with your life. 

If left untreated, anxiety can affect your academic success and mental and physical well-being. Here are six strategies to help you manage your anxiety in university.

Managing Academic Anxiety In University Students

1. Identify Your Triggers

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The first step towards managing your anxiety is identifying potential triggers. Think about what situations tend to overwhelm you. If you constantly feel stressed about completing assignments on time, this might be a sign of academic anxiety. If you’re fearful of exams or class discussions, this could be related to performance anxiety in school. If you tense up at the thought of chatting with classmates or joining a club, you may be experiencing social anxiety.

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Try to be conscious of your feelings and emotions throughout your days and weeks. This can help you better understand what sorts of situations are triggering your anxiety so you can develop specific coping strategies.

2. Face Your Stressors

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When you’re dealing with university stress, it can be tempting to simply avoid situations that make you anxious. But avoidance can make your anxiety worse. Facing your fears will help you better adjust to stress-inducing situations and reduce your anxiety in the long run. 

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Take small steps when approaching stressful situations. For example, if you’re struggling in a course, try attending office hours or forming a study group. In some situations, you may have to develop new skills to tackle situations that scare you, but this will ultimately better prepare you for the future. Remember that facing your stressors will get easier over time as you gain confidence.

3. Plan Ahead

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If you struggle to meet deadlines, it can be helpful to create a plan early on in your semester. Create a calendar that lists the dates for every one of your assignments and exams. This will give you insight into which weeks will be particularly busy. 

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Avoid leaving things to the last minute, especially if you have academic anxiety or performance anxiety. Make a schedule that gives you plenty of time to complete assignments or study for exams. Try breaking tasks into more manageable chunks so you can feel in control of your workload.

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In some cases, you may need to scale back on your course load or extracurricular activities. Be realistic about your commitments, and don’t forget to add in time to rest.

4. Practice Self-Care

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When life gets busy, we often neglect taking care of ourselves mentally and physically. Rest, physical activity, nutrition, and self-care are key to staying healthy. Self-care looks different for everyone. Engage in activities and hobbies that you find enjoyable and calming. This may be:

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• Taking a walk around campus
• Listening to music or watching TV
• Writing, colouring, painting, or other ways to channel your creativity
• Going to the movies with friends
• Joining a campus club or intramural team
• Volunteering at a local organization
• Practicing mindfulness through meditation, yoga, or journaling 

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It may also be helpful to develop a daily routine so you can allocate time for all your tasks and activities, including self-care. Remember to be kind to yourself and take breaks so that your mind and body can reset. 

5. Build a Support Network 

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Chances are most of your classmates are also dealing with university stress. One study of Canadian university students reported that more than 80% of respondents felt overwhelming anxiety. Friends and peers are a great source of support because they can likely relate to how you are feeling. 

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If you are looking to build a support network, try joining different clubs, organizations, or events. This can help you meet people with similar interests and values. Having a supportive community to lean on during tough times can make a huge difference.

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Remember to also continue to connect with your existing support systems, even if they’re not nearby. Don’t be afraid to reach out to your family and friends back home and ask for help when you need it.

6. Seek Professional Support

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When feelings of anxiety are prolonged or prevent you from functioning day to day, it may be time to seek professional help. Many universities have resources on how to help students with performance anxiety at school. Look into what mental health support and resources are located on your campus. This may include counselling services, academic advising, peer counselling, support groups, and workshops/seminars. 

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A counsellor or therapist can help you understand your symptoms, process underlying issues that may be contributing to your anxiety, and develop coping strategies to move forward.

Manage Academic Anxiety with Phare Counselling

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Phare Counselling is here to help you on your mental well-being journey. Our team includes specialized clinical counsellors who know how to help students with anxiety.

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We offer online and in-person sessions with sliding scale rates to help university students manage anxiety, and we accept many student healthcare plans. We’ll help you find the right counsellor who fits your needs and budget. Get started with Phare Counselling.

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Author Bio:

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Wendy Chan is a writer and editor who is passionate about health, wellness, and self-care. She has worked in marketing and communications for nearly a decade, creating educational content for brands and companies across Canada. Since 2020, she has been a writer and researcher for Phare Counselling.

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Wendy specializes in authoring informative and accessible content on mental health, wellbeing, higher education, and technology. She holds a BFA in Creative Writing from the University of British Columbia. You can find her in Vancouver or Toronto, depending on the weather.

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