Dealing With Anxiety: Practical Tips for Students

Anxiety is something many students face, and here’s the thing — you’re definitely not alone. About 1 in 5 teenagers report feeling symptoms of anxiety. Whether it’s the stress of exams, social situations, or something you can’t even explain, anxiety can creep in and make everything feel a little overwhelming. But with a few practical tips, you can learn how to regain control and start feeling like yourself again.

Name It to Tame It

First things first — identify what’s making you feel anxious. Is it a big test? Something that happened with your friendship group? Or maybe it’s a feeling that comes out of nowhere? Whatever it is, acknowledging what’s causing your anxiety is the first step toward managing it. Once you know what's triggering those anxious thoughts, you can start tackling them head-on. It’s like shining a light on a shadow. Suddenly, it’s not as scary anymore.

A strategy to help identify the source of your anxiety is to write out your feelings. Expressing your thoughts by putting pen to paper can help you make sense of what’s swimming around in your head.

Breathe It Out

Sounds simple, right? But it works. When anxiety hits, your body goes into overdrive. Your heart races, and it feels like everything’s closing in. Deep, slow breathing can help calm that panic. Try this: inhale deeply for four counts, hold for four counts, and exhale for four counts. The next time, exhale for five counts. Do this a few times, with a longer exhale each time. You’ll feel your heart rate slow, your mind clear, and a bit more control over your emotions returning. Here are some more guided breathing exercises.

Break It Down

Big tasks are often the root of anxiety. The trick is to break them down. Have an exam coming up? Don’t think of it as one massive challenge. Split your revision into small, manageable chunks. Make a schedule and tackle it piece by piece (it can actually help to cross things off as you go). Suddenly, that overwhelming task seems a lot more achievable, and your anxiety takes a backseat. Small steps = big wins.

Talk It Out

Anxiety can feel really isolating, but it doesn’t have to be. Open up to someone you trust; a friend, teacher, or family member. Sometimes, just saying your worries out loud can lift some weight off your shoulders. The person you talk to can offer advice or help you see things from a different angle. Don’t underestimate the power of a chat. It can work wonders for your mental space. Here are some tips on supporting and celebrating your friends.

Get Moving

Physical movement can be a game-changer for anxiety. Go for a walk, do some stretching or yoga, dance around your room — whatever gets you moving! Exercise boosts your body’s production of endorphins (the feel-good chemicals), which help reduce stress and anxiety. It doesn’t have to be a full workout; even a few minutes of movement can shift your mindset and make you feel more grounded.

Practice Mindfulness

Being present in the moment is easier said than done, but mindfulness can help. Mindfulness is all about focusing on the here and now, what you can see, hear, and feel at this moment. Try this quick exercise: look around and find five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This technique helps pull your focus away from the racing thoughts and brings you back to the present.

Journalling is another great mindfulness exercise. Writing it out can be just as helpful as talking.

Set Realistic Expectations

We all want to do our best, but sometimes perfectionism can fuel anxiety. Be kind to yourself and set realistic expectations. You don’t need to ace every test or be perfect in every situation. Give yourself permission to make mistakes, because that’s how you learn and grow. Remember, progress is better than perfection.

Take Time for You

Anxiety often strikes when you’re running on empty. Make sure you’re carving out time for self-care, whether that’s spending some time alone with a book or journal, or connecting with friends. Doing things that make you happy and relaxed is essential for keeping anxiety in check. Your mental health deserves your attention. Don’t forget to fill up your cup.

You’ve Got This!

Dealing with anxiety isn’t easy, but it’s manageable with the right tools. Remember, it’s okay to feel anxious — what matters is how you handle it. The next time that anxious feeling starts to rise, take a deep breath and remind yourself: you’re stronger than you think.

In the end, managing anxiety is all about taking small, intentional steps to regain control. Talking to someone, practicing mindfulness, and making time for self-care are all essential parts of the process. Most importantly, give yourself grace. Progress, not perfection, is the goal. With the right tools in your pocket, you’ve got what it takes to navigate anxiety and come out stronger on the other side.