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College Stress, Family Expectations, and the Struggle for Independence
When it comes to young adults and stress, the numbers don't lie — 66% of college students experienced stress and 51% indicated feelings of worry during much of the day in a Gallup poll conducted in 2023.
There’s no doubt many stressors collide in the early adult years including college and academics, family dynamics, and learning how to live on one's own. Fortunately, help is available.
Causes of stress
College itself comes with many stressors, ranging from keeping up with the workload and getting good grades to financial concerns about tuition and housing costs.
Often, students are also living on their own for the first time and learning how to juggle life as an adult, including balancing a job with going to school.
Larger concerns can also play a role:
- Climate change
- Racism and discrimination
- Harassment
- Political divisiveness
- Global unrest
- Concerns about the economy
Despite being surrounded by others in person and on social media, many students may also feel lonely and isolated. This — along with academic struggles — may be heightened in some young adults due to the Covid pandemic and a significant amount of time spent with virtual learning, less rigorous coursework, and fewer opportunities for socialization.
Ways to help
The good news is there are a variety of ways college students can reduce their stress levels. They include:
Recognizing the symptoms
Some stress can be good, as it helps you accomplish what you need to do, but it’s not supposed to be 24/7 or at heightened levels.
People react differently to too much stress, but some signs can include:
- Skipping class
- Avoiding assignments
- Sleeping more
- Ignoring self-care
- Lacking focus and concentration
Seeking distraction or ways to escape, such as with substances like drugs or alcohol, is a red flag as well.
Creating social connections
Having meaningful social connections (not just surface interactions on phones) is vital for reducing stress. Finding fun and enjoyment is key too.
Students who feel lonely or like they lack friends can start by seeking out activities or communities on campus where they can meet others and share experiences. Limiting time on social media helps as well.
Practicing self-care
When your body is in the best shape possible with enough sleep, consumption of healthy foods, and physical activity, stress can be more manageable. Routines can aid in this endeavor, as can an early bedtime. Meditation and spending time outdoors are other supportive practices.
Seeking professional help
College students need to know they don't have to struggle with stress alone, and help is available. This can take multiple forms depending on what feels right.
During individual therapy, a student meets one-on-one with a professional to discuss their challenges and work through their fears. The therapist listens closely and helps identify behavioral patterns, including ways to feel less stress. In some cases, medication might be appropriate.
Group therapy is another option. This approach is social and creates an accepting and supportive community. It can also show you that many people have struggles but can make progress.
Some people find success with a combination of individual and group therapy.
If you’re experiencing stress as you struggle to navigate college and your young adult years, join Ann Green and a University Student Life Development Coach, Luke Perone, for their 4-week support group, University Student Support Group: Academics, Relationships, and Campus Culture. This group is online and open to anyone living in the U.S.
Contact us at Psych Options NYC, our New York City private practice located in Midtown Manhattan (near Penn Station) to schedule a virtual or in-person consultation.