Applying to college can be an exciting time. But for a lot of teens, this can be a stressful experience too. Constant essays and assignments, maintaining grades, keeping track of deadlines, sitting for the SAT or ACT – it’s a lot of pressure. And this is aside from choosing colleges and submitting multiple applications.
If you’re experiencing college application stress, know that you’re not alone. One study shows that academic stress can be especially common during the final years of high school, with one in six student participants experiencing excessive distress.[1]
If going through the college application process feels overwhelming, the good news is that there’s a range of effective coping strategies that can support you and help prevent stress from getting worse. To help, this page can work as a useful guide, as it explores:
High school seniors already have it tough. During the high school transition period, most students are dealing with a demanding academic year, extracurricular activities, identity issues, and peer relationships. Add important decisions about future planning and the college application process into the mix, and the final year of school can become an overwhelming time.
Many students can handle this time without any long-term impacts to their well-being. However, it’s good to be aware of application stress, as well as the signs and symptoms that indicate it’s overlapping into more serious mental health conditions like anxiety and depression.
In the following sections, we break down some of the mental health impacts of college application stress.
Stress is common when we’re presented with a challenge. It’s sometimes referred to as the “stress response” or “fight or flight” as the body goes into a high alert state to prepare us to react quickly.
It was once useful for our ancient ancestors when faced with real physical threats like predators, but typically not ideal nowadays. For instance, you might feel your heart racing when faced with an approaching deadline or the thought of choosing a particular college.
Unfortunately, while short-term stress can be motivating, long-term college application stress can impact both mental and physical well-being.
College decision anxiety is characterized by persistent or excessive worry that becomes difficult to control.[2] So during application season, this might look like repeatedly checking your applications, constantly worrying if your essay is good enough, or dwelling on what happens in the event your application is rejected.
It can cause symptoms like:
Depression is a condition characterized by feelings of being persistently sad or hopeless, as well as symptoms such as low self-worth, social withdrawal, sleep disturbances, and fatigue.[3]
While college application stress may more commonly lead to issues like persistent worry, studies do show that academic pressure has been linked to depression.[4] You might have felt some of these symptoms after a setback relating to grades or getting into college, but if they persist for longer than a couple of weeks, it’s important to seek support.
If you’re feeling consistently stressed, anxious, or depressed when applying to colleges, speaking to a trusted adult could mean you can access important support during this time. There are also some healthy coping strategies you can use to make college application stress easier to manage.
The following strategies could help make the college admissions process a little easier to cope with. However, if you’ve been experiencing issues that impact your ability to function day-to-day, it may be worth speaking to someone about how you’re feeling. For instance, a parent, school counselor, or trusted teacher might be able to help you access the support you need.
In the meantime, to help manage college application stress, you could try:
If you were to write “Apply to college” as one task on your to-do list, it might seem like too big a hurdle to climb. Instead, try thinking about it in parts, treating each part as an individual goal.
For instance, one task could be “Research colleges,” and another could be “Get a letter of recommendation.” It’s all about taking baby steps, one at a time. This can make the whole process much more manageable and less overwhelming.
Trying to keep multiple deadlines in your head can create a lot of unnecessary stress and overwhelm. But by putting them down on a planner or in a diary, you’re removing them from solely being in your mind. As a result, there’s less second-guessing and pressure to remember any dates off the top of your head.
This means you’re also less likely to forget or miss an important deadline. So try putting all application deadlines, tests, essay submission dates, and so on in one calendar. Moreover, set your own deadlines comfortably before the required dates to give yourself some extra breathing space and reduce pressure.
It’s understandable to want to make your application as strong as possible. But there’s no such thing as perfect, and trying to get there can be painstaking when you’re endlessly re-reading and tweaking every sentence.
If anything, doing so can just make the process harder and even more stressful. In fact, one study found that perfectionistic behavior is associated with symptoms of anxiety and depression.[5] So remind yourself to aim for thoughtful and accurate, but not flawless.
When possible, it’s important not to let college applications and academic life interfere with your downtime. Managing your workload and deadlines appropriately allows you some breathing room to unwind. Whether you choose to spend this time pursuing hobbies and interests, exercising, seeing friends, or even just getting enough rest, it’s an important form of stress relief.
However, it can be difficult to prioritize yourself when you feel constantly worried or anxious. In this case, it might be a good idea to practice mindfulness.
Mindfulness might sound complex, but it just involves actions that help you feel more “present” in the here and now, rather than getting swept away by worries about the future. In fact, research shows that mindfulness-based interventions could help reduce stress in adolescents.[6][7]
Controlled breathing exercises, mindful walking, or even taking a few moments to notice what you can see, smell, and touch around you are great ways to ground yourself in the moment. Further, activities such as journaling, playing music, or reading may also give you a welcome break from thinking about college applications.
But remember, stress management doesn’t need to be another assignment. Keep it simple. Even an hour away from future planning can give you some mental distance from college applications.
Sometimes, college application season can feel competitive. You may hear classmates talking about their SAT scores, applications, or when they get their acceptance letters. If you compare yourself to others’ successes and feel like you’re coming up short, this could compound college application stress.
And, in the digital age, social media can often make this seem worse, causing further distress.
If the comparison effect is making you feel more anxious, it may be a good idea to take some distance. You might not be able to avoid classmates, but taking a break from social media or keeping your own application process private could help give you some mental space.
Mission Prep is here to help you or your loved one take the next steps towards an improved mental well-being.
Practicing coping strategies can be a great way to manage college application stress. But for students who are experiencing more severe issues, such as persistent anxiety and depression, more structured support may be necessary. The good news is that effective treatment is within reach, and recovery is possible.
Talk therapy is a great place to start. One option widely backed by research is cognitive behavioral therapy (CBT), and it’s commonly used for managing anxiety.[8] A therapist helps identify unhelpful thoughts like If I don’t get into this college, I’m a failure and works to reframe these statements into something more helpful, balanced, and accurate.
For instance, that thought can become: If I don’t get into this college, I’ve done my best, and other opportunities will follow.
Depression relating to college application stress is also treatable. Depending on needs and symptoms, an approach may involve talk therapy, medication, holistic methods, or a combination of all of these.[3] If you or your teen has symptoms of depression, then it’s worth speaking with your medical provider to assess symptoms and discuss options.
In any case, if your mental health has started to dip during your college application process, it’s a great idea to talk to a trusted adult, like a parent, teacher, or counselor. You don’t have to carry around worries and stress on your own.
Mission Prep provides treatment for teens experiencing various mental health conditions. Mental Health support is a phone call away – call 866-901-4047 to learn about your treatment options.
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When you’re a high school senior, college admissions can feel as though they determine the rest of your life. Remember, while being turned down by your desired college may be highly disappointing, it doesn’t determine your worth, intelligence, or future success. There are other options available to you, whether that’s a different college, changing majors, transferring colleges, taking a gap year, or exploring other careers.
At Mission Prep Teen Treatment, we understand that applying to college can be an important but stressful time when planning your future. That’s why our experienced team is available to provide mental health support designed around student stress. We offer a range of evidence-based therapy options that can help you work through some of this anxiety, develop healthier ways of coping with uncertainty, and approach major life transitions with more confidence.
We also offer treatment programs for social and academic challenges. If you or a loved one wants to seek support from our team but can’t make it to one of our locations in person, we have telehealth services so you can access treatment from the comfort of your home.
Mission Prep Teen Treatment accepts insurance and is in-network with most major providers. We are happy to help you check your insurance coverage for mental health care.
Start the admissions process online or call 866-901-4047 to speak with a caring member of our team who can answer any questions you might have. Reach out for a free, no-obligation conversation.
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