How College Students and Young Adults Can Manage Anxiety

While parents may want to help, that can bring its own stressors for young people. The good news is that a diverse array of management practices can improve coping skills and may lower or prevent anxiety. Mental health experts offer advice on how to navigate this vulnerable period.

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Staying Balanced

Key to managing these challenges is a healthy lifestyle that includes exercise, a nutritious diet, and sleep, as these can significantly affect mental well-being, Tatiana Rivera Cruz, a licensed clinical social worker, told The Epoch Times in an email.

“Seeking support from friends, family, or mental health professionals can provide valuable coping mechanisms and emotional support,” she continued. “Additionally, engaging in hobbies and activities that bring joy and relaxation can offer a necessary break from stressors.”

Rivera Cruz added that developing time management skills can help balance multiple responsibilities with personal life. Integrating these practices into daily life can help young adults better manage anxiety and enhance their overall quality of life.

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Key to Helpful Parenting

Parents may want to offer support, but that isn’t always helpful.

“It can be a fine line, but students with so-called ‘helicopter parents’ could have a more negative view of their relationship with those parents,” she added.

When parents had a more balanced connection with their college-aged students, the benefits were clear. The researchers found that increased communication, discussions about friendships, student honesty, perceived support, and parental advice were associated with positive feelings about the parent-student relationship the next day.

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Sleep

One new resource that may help young adults with their transition to adulthood is an upcoming new book, “Confidently Chill: An Anxiety Workbook for New Adults,” by Duygu Balan, a licensed professional clinical counselor, and Dr. Yener Balan, a distinguished fellow of the American Psychiatric Association. In an email to The Epoch Times, the authors shared some pointers from their book.

Like Rivera Cruz, Yenner and Duygu Balan emphasized the importance of healthy lifestyle practices, especially getting adequate sleep.

“To improve your sleep, consider a comprehensive approach, addressing both physical and behavioral factors,” they wrote. “Ensuring a consistent bedtime routine, optimizing your sleep environment, and managing substances like caffeine and alcohol can greatly enhance your sleep quality.”

Gratitude has been shown to improve self-esteem, promote prosocial behaviors—like empathy and generosity—transform one’s outlook, and deepen connections with others, according to the authors.

To implement these practices, they recommended keeping a gratitude journal to document daily moments of appreciation or creating a gratitude jar to collect notes of specific things that elicit thankfulness.

Enjoyable Activities

The Balans concur with Rivera Cruz’s advice to incorporate activities that bring joy into a weekly schedule. Taking time from study and work to do something fun may feel like a forbidden pleasure, but it promotes mental health.

They suggested picking an immersive activity that requires most of your energy and focus but does not cause stress. It may be reading to your niece or feeding ducks in the park. Other examples may include bird watching, gardening, journaling, listening to music, praying, reading, and spending time with animals.

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Learn to Say ‘No’

Assertiveness is needed when a student is pressured to do something unduly taxing energy and time.

Yenner and Duygu Balan said, “Learning to say no is vital for maintaining boundaries and protecting both mental and physical well-being.”

“While many people fear conflict and disappointing others, setting limits is essential to avoid burnout and to cultivate healthy relationships,” they added.

When deciding whether to consent to a request, they advised examining whether you genuinely want to commit or are acting out of guilt or fear of missing out. Taking time before responding allows you to assess your energy, priorities, and commitments, ensuring a thoughtful, genuine choice.

“When turning down an invitation, being respectful yet clear helps maintain relationships while honoring your boundaries,” said the authors.

“With practice, saying no becomes more natural, leading to greater self-awareness and preservation of your time and energy for what truly matters,” they said.

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Expressive Writing Therapy

Expressive writing—documenting your thoughts and feelings—provides invaluable insights and can serve as a historical record of your emotional and cognitive state at the time of writing, said Yenner and Duygu Balan.

“This reflective practice promotes physiological health, enhances self-understanding, and supports resilience, contributing to better overall life management,” they noted.

Engaging in these techniques not only fosters personal growth but can also lead to improved academic and career outcomes and offers a foundation for assessing personal growth and healing over time, they said.

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Perfectionism

“Perfectionism—especially in areas like academics, sports, and work—often stems from the unrealistic demand for flawlessness, leading to harmful mental health consequences,” said Yenner and Duygu Balan.

“The pressure to compare oneself to others, amplified by social media, can fuel anxiety, self-criticism, and poor performance, while draining energy and focus,” they said.

Additionally, perfectionism fosters an all-or-nothing mindset, where one views themselves or their achievements in extremes, ignoring the nuance and balance of real life, they explained. By embracing self-compassion and rejecting rigid thinking, individuals can find greater confidence and comfort in the imperfect middle ground.

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Compassion vs. Kindness

Yenner and Duygu Balan noted how compassion and kindness are closely related concepts yet differ in meaningful ways.

“Compassion involves empathy, where one deeply connects with another’s suffering, acknowledging their pain with an emotional understanding, and often includes the desire to alleviate their distress,” they said.

“Kindness, on the other hand, is expressed through actions or attitudes, such as offering time or assistance, without necessarily needing an emotional connection or understanding of the other person’s experience,” they stated.

Acts of kindness, like holding a door open, can be simple gestures that uplift others, while compassion delves deeper into the emotional realm.

Both compassion and kindness enhance relationships, create a sense of community, and positively impact both the giver and receiver, spreading happiness and connection, stated the authors.

“Embracing these attributes towards others and ourselves allows for acts of understanding, self-care, and generosity, enriching our lives and the lives of those around us,” the authors summed up.

“It involves both situational and verbal elements, serving as a social tool that brings people together and facilitates bonds.”

“Humor can deflate tension, provide emotional release, and offer a broader perspective on complex topics. When used constructively, it fosters communication, strengthens relationships, and deepens social connections while boosting self-esteem and resilience,” the authors added.

Yenner and Duygu Balan delineate some of the potential problems. “Overstimulation from constant online engagement diminishes creativity and real-life social connections. Additionally, cyberbullying, racial discrimination, and predatory behaviors present serious risks, especially for vulnerable populations, leading to feelings of loneliness, shame, and stress,” they said.

To mitigate these issues, the authors recommend limiting screen time, especially before bed, and prioritizing face-to-face interactions to strengthen social bonds and emotional regulation.

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Time Management

Yenner and Duygu Balan suggested creating a schedule to plan daily tasks and goals, allowing individuals to control their time and reduce uncertainty.

“By organizing responsibilities, anticipating commitments, and allowing for moments of calm, one can foster a sense of balance, increasing both productivity and emotional well-being,” they said.

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Setting Goals and Systems

Focusing on personal and professional growth through setting goals and aligning them with your values leads to resilience and helps navigate challenges, said Yenner and Duygu Balan.

“Goals are specific, measurable tasks and something that you can accomplish,” they defined. “An example of a goal may be ‘completing college,’ it is defined and is clear when it is completed.”

Systems, on the other hand, are the routines and processes that ensure you stay on track with your goals, minimizing stress and optimizing time, they said. Goals and systems create a framework for managing anxiety, helping people stay grounded and focused.

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Wrap-Up

Coping with anxiety may begin with healthy lifestyle practices, including regular exercise, eating a nutritious diet, and getting adequate sleep, which help promote the energy and stamina necessary for coping with stress. Frequent parental communication—that the parent doesn’t always initiate—helps foster positive feelings and deepen parent-child bonds, a benefit that can counter anxiety.

Such measures are complemented by techniques involving creativity, such as expressive writing, and practical approaches, such as learning to say no. A completely stress-free life may not be possible, but when anxiety starts to build, consider trying some of the above strategies to keep it manageable.

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