College has always been a stressful time for young adults: many are living on their own for the first time, schedules become more burdened than ever, students are sometimes far from home, and academic rigors reach a zenith. Anxiety in college students has been climbing for decades, for a variety of reasons, but that trend has accelerated since 2020.
The good news is that anxiety itself has not evolved. More college students are experiencing anxiety and depression, but more students are also open to getting help. And the resources exist to help students find hope and healing.
Anxiety in College Students: Facts and Stats (Updated 2021)
College students in the U.S. are suffering from mental health issues in far greater numbers than our society has seen in a long time—maybe in greater numbers than we’ve ever seen.
47% of college students in the U.S. screened positive for anxiety and/or depression in the fall of 2020.
It was the highest level ever recorded. Only 40% of those students were receiving any kind of mental health therapy or counseling.
Traditionally, when college students do get counseling, 42% are there to deal with anxiety.
Anxiety is a serious mental health concern that, like other mental health issues, touches every other facet of a person’s life. So it’s no surprise that by the fall of 2020, 83% of U.S. college students reported that their academic performance had been negatively affected by their mental health.
What Causes Anxiety in College Students?
Anxiety is often the result of a combination of factors, and college students—especially post-2020—have a lot of stressors against them. What’s worse is that at least some of the negative behaviors inspired by anxiety can also cause or deepen anxiety themselves.
Loneliness
Loneliness is a common feeling for people suffering from depression, which commonly co-occurs with anxiety, and can be a factor for transforming stress into anxiety. When life becomes overwhelming or the future seems unsure, we need relationships with friends and mentors to help us make sense of circumstances.
But isolation and loneliness leave struggling students with fewer outlets and less support. Where those conversations may have happened naturally, isolation requires a proactive effort to create those opportunities. Most of us are not familiar with how to do that yet.
The same study from the fall of 2020 found that two-thirds of college students struggle with feelings of isolation or loneliness.
Student Debt
In 2020, the average amount of student debt, per student, was over $37,000. The idea of graduating into the workforce with that kind of deficit is actually keeping college students up at night: 46% of U.S. college students report losing sleep over their fears of what their college debt may mean.
While student debt has always been a consideration for many college students, it’s an especially stressful prospect in economically uncertain times.
A Global Pandemic
Anxiety is on the rise among Americans in general, in the wake of a global pandemic, and college students are no different. In fact, 91% of U.S. college students reported that their levels of stress and anxiety have increased during the pandemic.
Closures, cancellations, and academic uncertainties have made most aspects of college life even more stressful than normal. About half of U.S. college students, for example, answered that they did not feel their college instructors could teach effectively online.
Unhealthy Habits Related to Stress
When not managed carefully, stress and anxiety can push people into unhealthy habits that, in turn, make anxiety worse.
Lack of sleep - College students are often up late studying (or worrying) and don’t get adequate sleep.
Excess caffeine intake - Because, see above.
Poor nutrition - College students famously survive on meager rations, but stress eating and job loss have left many young adults with even worse habits and fewer healthy options.
Substance abuse - College is a time where it is often socially accepted or even encouraged to drink alcohol or use drugs. These habits can worsen anxiety symptoms if the student begins to rely on substances to cope with social or general anxiety.
Lack of self-care - It can be difficult for any busy adult to make time for self-care, but stress and anxiety can be extremely paralyzing. Self-care is proactive, and can help calm anxiety, but getting started is very difficult.
Social Media
Studies continue to link social media to increased incidences of anxiety, isolation, and depression. Social media has been linked to feelings of inadequacy and/or loneliness, self-absorption, and cyberbullying.
How College Students Can Start to Overcome Anxiety
The first step in learning how to manage any mental health issue is to give yourself grace. If you’re suffering from anxiety, know that what you’re experiencing is very, very normal. But also know that healing is available for you, and you don’t have to live with this forever.
1. Start creating healthy habits.
It’s hard to step into self-care, but it’s not nearly as hard as what you will need to work through in a decade or two if you ignore self-care in college. It’s hard and at times it even feels wrong—it seems like you really should stay up late to study for that test—but it’s the best choice in the long-run.
Start creating healthy routines around diet, sleep, and regular exercise. Set boundaries for yourself, your time, and your relationships. Budget time and money to treat yourself once in a while, and identify the simple things that make you feel relaxed and calm.
2. Take small steps toward the hard things.
Anxiety makes people want to run and hide from activities and responsibilities that they find stressful, but that’s not how you grow and heal. Instead, start taking small steps toward the things that scare you.
Are you avoiding a particular class or instructor, for example? Find a classmate or mentor who can help you study or check out NeemaStudy, a program designed to support students to achieve their academic goals.
3. Learn how to slow down.
Talk to a therapist or do some research and learn some strategies for helping you stay calm and focused—either during a particularly stressful situation or just in general.
Learn some good breathing exercises that you can use when your heart starts to race or take up yoga to help you find a calm moment each day. Maybe you can create a quiet bedtime routine that gets your mind and body ready for a good night’s sleep.
4. Talk to someone.
Most of us are not used to reaching out to friends or family when we just need to talk, but it’s a skill we’re all learning now. Make sure you have regular contact with friends and family, and if you want to talk to someone else—find a good counselor or therapist.
A licensed counselor will have lots of strategies to help you manage anxiety and stress. They will also be an empathetic ear.
Resources for College Students with Anxiety
Anxiety among college students is definitely on the rise, but it’s the same old anxiety that therapists have been dealing with for years. There are a lot of resources available to you.
Campus resources — Most college campuses (physical or, now, digital) have resources dedicated to helping students through stress and anxiety. You may be able to speak with a campus counselor or get involved with a student group focused on mental health concerns.
Support groups — The ADAA keeps a list of anxiety and depression support groups, so you may be able to find one in your area.
Local therapist — Did you know that 94% of college students reported that they wouldn’t judge someone for seeking professional help regarding a mental illness? If you don’t know where to start, talk to a counselor.
How Parents and College Administrators Can Help
If you’re not a college student yourself, there are still several ways you can help your student(s). First, remember that anxiety is a real problem, and many college students are really suffering.
Parents, check in on your college students. Ask them specifically about stress and anxiety, and listen if they choose to speak. Help them create a healthy schedule (and hold them to it) or healthy eating habits. If you think it’s not enough, encourage your student to find a counselor they can talk to.
Administrators, take a fresh look at your campus and your academic plans. What can you do to expand mental health resources available to students? To advertise those resources? To expand awareness of anxiety among the student body? How might you encourage a mental health class for undergrads, for example?
College Anxiety is Real
Anxiety is on the rise among college students, but it doesn’t have to dictate your experience with school. When you understand what causes stress and anxiety, what makes it worse, how to create and maintain healthy habits, and how to get help when you need it, you can start to get healing.
One of the best first steps is to find someone to talk to. It can be a family member, trusted friend, or a licensed therapist, as long as it is someone who will listen well and someone you will allow to help you with healthy habits or small steps.
If you’re in Texas and need someone to talk to, the team at Neema would be honored to listen. We are based in Austin and Houston, but are currently holding teletherapy sessions across the state. Our team believes that healing and hope are available to everyone, and we want to help you get there.
You can schedule a free consultation online to meet one of our staff and determine for yourself if we might be the right team to help you.