By: Shantal Placido, LCSW

If you’re a high school senior, you’re probably working on college applications this semester. College applications can be stressful, especially if you’re the first person in your family going to college. Maybe you’re struggling to choose which colleges to apply to, your grades aren’t where you’d like them to be or you still need extracurriculars. Perhaps you’re trying to perfect your personal statement or you don’t know where to start. Whatever challenge you may be facing, feeling overwhelmed is normal! But you can still effectively deal with stress and get through college applications with confidence! Let’s start by understanding what stress is.

Stress is a reaction

Stress is a reaction to life’s challenges and can present in many different ways including physically, emotionally and mentally. Take a moment to check in with yourself and see how stress is showing up for you. Do you notice tension in your body? Muscle tension is common with stress, but there are other ways it can show up in your body.

Stress can also impact how you think, feel and act. Negative thinking can lead to unpleasant emotions such as anxiety, sadness, and anger. These kind of emotions can lead us to act in ways that are unhelpful such as neglecting self-care and other responsibilities, or isolating from or lashing out at the people we care about the most. It’s important to address stress before it grows and causes trouble. 

Dealing with college applications stress

Tackle unpleasant thoughts and feelings. Take a moment to observe your thoughts. Are they negative, self-defeating or worst-case-scenarios? That’s okay! Take a moment to write them down so you can gain distance from them. When you’re ready, take some time to check how true or realistic they are. Come up with new thoughts that are flexible, positive and move you towards your goals. 

Emotions tell us what we need. Frustration, anxiety and anger can sometimes mean we need a break, to be kinder to ourselves and/or a need for help. Remember, emotions do not last forever; they come and go like the weather. Managing emotions includes noticing what you’re feeling without judgment as well as labeling your emotions. And remember, you’re not alone. Speak to someone you trust like a parent, teacher, school counselor or therapist for support. 

Get enough sleep. Sleep is the body’s way to recharge. If you don’t get enough sleep (typically 8-10 hours for teens) your body isn’t able to function properly. This can lead to drowsiness, feeling on edge, difficulty concentrating and learning.

For better sleep try to relax before bed, clearing your mind and making sure to avoid using electronics. It’s also important to make your room comfortable for sleep such as darkness, comfortable temperature, and reducing noise. 

Eat well. Food is like the body’s fuel. For teens, it’s what generates energy for thinking, growing, and physically moving.

In general, it’s important to eat nutritional meals throughout the day such as breakfast, lunch, and dinner. For specific information on eating you can speak to a parent and a doctor about your nutrition. Check out this resource for general information about health nutrition for teens.

Get active. Physical activity is a great way to relieve stress. It releases hormones in our brain called endorphins which help regulate our mood and relax our bodies. Walking, running, dancing or playing a sport are just some ways to get active and relieve stress.

Take Deep Breaths. Deep breathing can help the body release any tension and stress. There are many techniques for deep breathing, but it’s as simple as inhaling slowly through your nose and exhaling slowly through your mouth.

By breathing slowly, you trigger your body’s stress-relief response letting your body know that you’re safe. 

Release tension. A way to relax your body is to deliberately notice tension and release it. Progressive muscle relaxation is a technique that makes you intentionally control the tension in your body’s muscles.

Once you are relaxed, your brain is ready to be creative and problem-solve. Write down a list of problems, and then brainstorm a list of possible solutions. Weigh each solutions’ pros-and-cons to determine the best course of action.

It’s always okay to ask for help! A school counselor, college counselor, or a teacher can help guide you through the application process. Remember, mistakes are expected. It is about what you do afterwards that matters the most. You got this!

If you or someone you know is struggling with college applications stress our therapists Shantal Placido, LCSW; Spencer McCauley, LCSW; and Teresa Giolitto, LMFT are here to help you navigate this new chapter with confidence and support. 

Please email us at spencerstherapypractice@gmail.com or click the green “Contact Us” button at the upper right hand corner of the page.

Author: Shantal Placido, LCSW