6 Pro Tips for Crushing Anxiety This Semester

A Back to School Primer on Mental Health

As the new semester kicks off, it's common to feel a mix of excitement and anxiety. Juggling classes, social commitments, and self-care can sometimes feel overwhelming. However, with a few practical strategies, you can effectively manage anxiety and stay on top of your game. Here are six evidence-based tips to help you maintain your mental well-being this semester.

1. Prioritize Sleep Hygiene

Ever notice how everything feels ten times worse when you’re tired? That’s because lack of sleep is basically like pouring gasoline on the anxiety fire. Sleep is crucial for emotional regulation, and poor sleep can exacerbate anxiety. According to a study published in Sleep Medicine Reviews, consistent sleep patterns significantly reduce anxiety and improve overall mental health . Establishing a regular sleep routine—going to bed at the same time each night, keeping your room cool and dark, and minimizing screen time before bed—can make a big difference in how you feel day-to-day.

2. Maintain Regular and Balanced Meals

Food is fuel for both your body and your mind, and keeping your meals regular is key to managing anxiety. Skipping meals, particularly breakfast, can lead to fluctuations in blood sugar levels, which may contribute to increased anxiety. Whether it’s a hearty breakfast or something quick and easy, the goal is to keep your energy steady throughout the day. Balance is the name of the game—mix in your favorite foods with a variety of others. Whether it’s cereal or avocado toast, what matters most is that you’re nourishing yourself consistently. Want to level up in your nutrition game? Aim to include a mix of proteins, carbohydrates, and fats in your meals to keep your energy steady throughout the day. And don't forget some snacks sprinkled in between meals!

3. Spend Time Outdoors

Nature is basically a free therapy session waiting for you outside your door. Even if it's just a quick walk around campus, spending time outdoors can seriously lower your anxiety levels, according to a study in Frontiers in Psychology. Time in the fresh air, sunlight, and sounds of nature work wonders on a stressed-out brain. Whether it’s a walk around campus or a study session in the park, incorporating time outside into your daily routine can help you feel more grounded and relaxed. Bonus points if you get some good, old fashioned Vitamin D-producing sunshine (AND, it's a legit excuse to take a break from studying)!

4. Practice Effective Time Management

Say it with me: Calendar blocking is your new best friend. Instead of juggling everything in your head, map out your day, week, or even month on a calendar. Include time for classes, study sessions, work, and yes, even downtime. Learn to say “no” to things that don’t serve you or that leave you too little margin—your time is precious, and it’s okay to prioritize yourself.

Effective time management is linked to reduced stress and better academic performance. According to research published in the Journal of Educational Psychology, students who practice time management techniques, like calendar blocking and prioritizing tasks, report lower levels of anxiety . By planning your day, week, or month in advance, you can create a balanced schedule that includes both work and downtime, helping you stay organized and focused. Flexibility is key, however. You own your schedule…not the other way around.

5. Engage in Regular Physical Activity

You don’t have to join a gym or start any regimented exercise protocol to benefit from movement. Physical activity is one of the most effective ways to combat anxiety. Exercise releases endorphins, which are natural mood boosters. A study in the Journal of Clinical Psychiatry found that even moderate physical activity, such as a 20-minute walk, can significantly reduce anxiety symptoms . Find an activity you enjoy, whether it’s yoga, jogging, or a dance class, and make it a regular part of your routine. One caveat on this recommendation, however: if you have medical reasons for abstaining from exercise (i.e. stress fracture, acute eating disorder, high blood pressure, etc.), do not increase your movement without oversight from your medical provider!

6. Incorporate Relaxation Techniques

Relaxation techniques like deep breathing (otherwise known as diaphragmatic breathing), mindfulness, and progressive muscle relaxation have been shown to reduce anxiety by activating the body’s relaxation response, according to a meta-analysis published in the Journal of Clinical Psychology. Think of it like brushing and flossing your teeth daily — they’re simple practices that don't take much time or effort, but they can go a long way to prevent bigger issues down the road. By lowering your baseline anxiety level, people who regularly use relaxation strategies — even when they’re not anxious at the time — are better able to notice and then intervene when anxiety starts to escalate. Need some guidance on learning how to do some of these exercises but aren't ready to start seeing a professional counselor? YouTube is a great place to find tutorials on diaphragmatic and other breath work exercises; there are also many mental health apps available that provide guidance such as MindShift, Calm, Headspace, and Mindfulness (note that many of these are available at a cost).

These six strategies are simple, effective and backed by science and can make a meaningful impact on your mental health. Before deciding whether professional intervention is necessary to treat your anxiety, evaluate how you’re doing in each of these six areas and begin taking steps to prioritize and improve in each area. What small steps can you take to better balance your sleep, nutrition, time outdoors, time management, movement and overall use of relaxation strategies? One small step in the right direction might make all the difference and help you thrive this semester!

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Sources:

1. Sleep Medicine Reviews: The impact of sleep on mental health.

2. Frontiers in Psychology: Nutrition and mental health.

3. Frontiers in Psychology: The benefits of nature on mental well-being.

4. Journal of Educational Psychology: Time management and student stress.

5. Journal of Clinical Psychiatry: The role of physical activity in anxiety reduction.

6. Journal of Clinical Psychology: Effectiveness of relaxation techniques on anxiety.