Anxiety and Stress
Stress is your body’s response to a real or imagined threat. When all goes well, stress can protect you from harm. In moderate amounts, it can help you think more clearly, stay focused, and respond quickly. Unfortunately, chronic stress can hurt you and your health. It can affect your sleep, appetite, and ability to concentrate. It’s important to learn how to manage stress so you can cope with the demands of your classes and everyday life.
Stressful situations -- a big test, public speaking, a first date -- might make you feel anxious but that feeling will probably pass once the source of the stress is gone. If you have an anxiety disorder, however, the fear and dread does not go away once the source of the stress is past. Anxiety can affect your mood, body, and behavior.
- Anxious thoughts such as, “What if.. I fail?” “I am never going to get this.” “Everyone else is smarter than me.”
- Stressful thoughts and feelings, feeling overwhelmed, racing thoughts, or feeling “swamped”
- Physical responses (heart palpitations, shortness of breath, upset stomach)
- Behavioral changes (avoiding situations that trigger anxiety, feeling immobilized, not eating)
Adapted from the National Institute of Mental Health
Start Relaxing Now
Relaxation Exercises Audio Series
- Introduction to Mindfulness - 3:08
- Mindful Breathing - 3:29
- Mindful Walking - 2:44 Try pausing the recording as you walk.
- Mindful Cleaning - 2:54
- Mindful Eating - 5:42
- Introduction to Progressive Muscle Relaxation (PMR) - 1:41
- PMR for Rejuvenation - 10:29
- PMR for Sleep - 10:29
- Body Scan - 16:40
- Mindfulness and Meditation for Anxiety - 8:04
National Institute of Mental Health: Anxiety Disorders
Go Ask Alice: College Students Q&A about Stress and Anxiety
ULifeline: Mental Health self-assessment Information and resources pertaining to depression, suicide, and other mental health topics, as well as anonymous, confidential mental health screenings
Too Busy to Relax?
Consider that seven to ten minutes spent each day giving your mind and spirit a break could improve your overall performance and academic success.
Stress management helps to nurture your mind, body, and spirit. Numerous studies suggest that stress management benefits your psychological, physical, and social well-being. The more you practice, the greater the effect.
- Balance your life
- Write in a journal
- Talk to a supportive friend or family member
- Practice relaxation techniques
- Listen to soothing music
- Blow soap bubbles (if you need some, stop by CMHS)
- Watch funny videos online
- Practice mindfulness meditation
- Exercise, preferably outdoors if weather permits
- Take an off-campus break
- Dance
- Take a 10-minute study break each hour
If you’re an RA, you may be the first line of defense for your residents, especially when they’re stressed. We have developed easy, ready-made programming, handouts, and exercises for you to share with your residents during meetings or on bulletin boards.
- Promote Health in Your Residence Hall: A clearinghouse of health education materials and programs to help RAs promote health in their halls.
- Step-by-Step Stress Reduction Workshop: A program to help your residents learn stress-management techniques.
Below you will find a list of apps related to improving mental health and quality of life. Please note that these are not meant to be a substitute for in-person treatment, but rather a supplement.
Getting Help
If you are not feeling like yourself or have any concern, big or small, you are welcome here. We see many students every year for a wide range of concerns. Anything that is a concern to you is enough of a reason to schedule an appointment.
Personal counseling gives you the opportunity to speak with someone who can help you build on your strengths and learn new skills to help you resolve obstacles to getting the most out of your experience at Tufts.
Mindfulness and Stress Reduction: A drop-in group devoted to building mindfulness and coping skills. Learn to better manage stress and practice being more present in the moment.
Pause for Paws: Hang out with therapy dogs and learn relaxation techniques.
Koru Mindfulness: Manage your stress. Learn mindfulness and meditation in a 4 week class.
We provide consultations and training to many individuals and groups on campus who are striving to assist students dealing with the stress of college life.
CMHS offers psychiatric medication evaluations to students who may need combined medication and counseling.
We offer animal-assisted therapy (AAT) by appointment and a weekly drop-in hour.
We offer time-limited counseling services for students. If you would benefit from longer-term or specialized treatment, we may refer you to a provider in the community. This guide will answer many of your questions about referrals and help you with the referral process.