Starting college can feel like stepping into a whole new world. Suddenly you’ve got new people to meet, new places to figure out, and new stressors from school. With all of this change, it is completely normal to feel overwhelmed or on edge at times. If you ever caught yourself thinking “Why am I so anxious?”, you’re not alone.
New People, New Places, New Stress: Handling College Anxiety
Written by Amber Haden
Let’s start with what anxiety is and how it can show up. Anxiety is a reaction that can show up in a multitude of ways. Below is a list of how it can show up provided by
Mayo Clinic:
Feeling nervous, restless or tense
Having a sense of impending danger, panic or doom
Having an increased heart rate
Breathing rapidly (hyperventilation)
Sweating
Trembling
Feeling weak or tired
Trouble concentrating or thinking about anything other than the present worry
Having trouble sleeping
Having an upset stomach or other problems with digestion
Having difficulty controlling worry
Having the urge to avoid things that trigger anxiety
(Mayo Clinic, 2025)
No matter how big or small your university’s campus is, you are bound to interact with new people frequently. Interacting with new people can start thoughts like, “What if they don’t like me?” or “What if I say the wrong thing?”. It’s normal to feel this way. But sometimes those thoughts can get in the way of actually connecting with people. The coping mechanism of defusion is a great tool when we notice ourselves getting stuck in these unhelpful thoughts. Defusion is a technique used to separate or get some distance from thoughts and emotions. A few example phrases you can say to yourself in this situation are:
“This is just a thought, not a fact.”
“I don’t have to buy this thought; I can just notice it.”
“I notice I’m having the thought ____. It may or may not be true. I don’t need to know right now”
“Hello, anxiety.”
Rodríguez, 2025)
When it comes to new spaces and places, those are harder to avoid due to classes and dorm room assignments. Being in new spaces can be nerve wracking and full of the unknown. Walking into a lecture hall filled with students, navigating the campus, or just finding a spot to sit in the dining hall can be overwhelming in the beginning. In overwhelming situations, it’s natural for the body to react by having racing thoughts, a pounding heart beat, or the urge to retreat back to a familiar space.
A helpful strategy to use in these situations is the 5-4-3-2-1 grounding technique:
Notice 5 things you can see around you.
Notice 4 things you can feel.
Notice 3 things you can hear.
Notice 2 things you can smell.
Notice 1 thing you can taste.
This grounding technique can help bring you back to the present moment and interrupt the anxious thoughts. Another way to work though the discomfort is to gradually build familiarity with the space. The more time you spend in a space, the less “unknown” it feels. Some examples would be to walk the route to class the day before classes start or spend a few minutes sitting in a common area even if you don’t talk to someone right away. Doing these can help your brain and body realize the space is safe and can lower your anxiety over time.
On top of adjusting to new people and spaces, college brings its own stressors around academics. For a lot of students, the transition from high school to college level work can feel like a big jump. Professors may expect more independence, deadlines are stricter, and homework can pile up quickly.
A common stressor can be time management with balancing classes, homework, jobs, and social activities. A helpful way to reduce the mental load of remembering everything is using tools like a planner, calendar app, or making a list. It can help build structure and allow you to prioritize responsibility and rest in your schedule. One app that I love is the Focus Friend App, where you can set timers to help you focus and stay off your phone.
Another stressor can be the pressure to perform well in classes. It can be easy to slip into comparing yourself to other students or friends in your classes, but it's important to remember that grades don’t define your worth. Reframing your internal dialogue can help take some pressure off your shoulders. For example: “This test is important, but it is not the full picture of who I am.”
If you are entering your first year of college and struggling with anxiety, remember, you are not alone. Many students are going through the same thing, even if they don’t show it. It’s important to give yourself time to adjust, celebrate small wins, and don’t be afraid to reach out for support when you need it. College is a time of growth, and learning to manage anxiety along the way can become one of the most important lessons of all.
Work Cited
Mayo Foundation for Medical Education and Research. (2025, July 29). Anxiety disorders. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
Rodríguez, Dr. G. S. (2025, July 1). Defusion: How to Detangle from thoughts & feelings. The Psychology Group Fort Lauderdale. https://thepsychologygroup.com/defusion/