How Students Can Manage Stress While Awaiting A College Decision

After months of studying for standardized tests, compiling application materials, and editing essays, students can breathe a sigh of relief after the January 1st college application deadline. However, with the additional free time and the impending admissions decisions, many students experience a fresh wave of anxiety and stress. Although the pressure to build a competitive college admissions profile has largely passed, students still face the unique stress of awaiting an admissions decision that is now wholly outside of their control.

Decision season exacerbates stress that has already been heightened for many of this year’s applicants who have spent years of their high school career in the disruption and isolation caused by the Covid-19 pandemic. The 2020 American Psychological Association (APA) Stress in America study found that 43 percent of teens (ages 13-17) reported experiencing higher levels of stress, a large part of which has been attributed to the effects of the pandemic. Even prior to the pandemic, however, getting into a competitive college was one of the most significant stressors on high school students.

Stress is a natural part of the college admissions process—college decisions can have important and lasting consequences for students’ futures, and it is normal to feel anxiety about the outcome. While feeling stress is not unhealthy in and of itself, students can engage in unhealthy ways of dealing with that stress. It is therefore important that students implement strategies to identify and manage stress as they await college decisions. Here are three steps students can take to minimize the detrimental effects of stress on their mental health in the coming months:

1. Prioritize rest.

Rest is an active discipline rather than a passive pastime. Many high school students assume that mindlessly scrolling through social media or binge-watching their favorite show are activities which constitute rest, but this is not necessarily the case. While these activities can be restful for students in a limited capacity, they are largely counterproductive to true, rejuvenating rest. A 2017 study found that rather than facilitating sleep, smartphone usage can tax cognitive functioning, even when the phone is not actively being used (for instance, when it is powered on and laying on the bedside table throughout the night). In addition, social media usage and smartphone use has more generally been shown to have a negative impact on a range of cognitive functions in teenagers, including sleep, socioemotional regulation, and mental health.

While students may be inclined to seek out mindless entertainment, they should strive to pursue activities that help quiet their mind and help them get in touch with their bodies so that they can better identify and manage the physical manifestations of anxiety. This could include engaging in some kind of physical activity a few times a week, meditating (perhaps with the help of an app if they aren’t sure where to begin), or turning off their phone and doing an activity that interests and relaxes them—whether baking, going for a hike, or doing something artistic. The application process is arduous, and reconnecting with hobbies and activities that center them and capture their imagination can help students feel more grounded while they await a decision.

2. Engage in positive self-reflection.

Amidst the stress of the college admissions process, it can be challenging for students to remember that their worth and merits are not determined by the decision they receive from their top school(s). Without the tools to respond to intrusive thoughts with positive self-regard, anxieties about the decision they will receive can quickly morph into negative thoughts about themselves, their capabilities, or their future prospects. One way for students to arm themselves against these anxieties is by building confidence in their skills and accomplishments. Applying to college is an enormous feat in and of itself, and they should take the time to celebrate their achievements and reflect on their high school journey. While receiving words of encouragement from family members and other significant people in their lives is impactful, it is important for students to also take an inventory of what they believe about themselves and their capabilities. Parents can help facilitate this by asking their student (over dinner or in another shared moment) what they feel most proud of about their application, what challenges they overcame, or what accomplishment from their time in high school they are most excited about. Rather than staging these conversations as in-depth reflections on their students’ high school experience, parents can weave questions and positive affirmations into casual conversations throughout the week to make discussions about students’ feelings and self-perceptions less intimidating and more comfortable for them.

Students can also keep a journal to write down things that they are proud of and grateful for, so they can reposition their inner dialogue when they begin to experience catastrophizing feelings. Catastrophizing feelings lead students to believe in or imagine the worst—about themselves, their situation, and the future. While these thoughts can be difficult to respond to in the moment, having written reflections about their positive qualities and their ability to overcome obstacles can help students keep their negative thoughts at bay as they await admissions decisions.

3. Keep communication channels open.

Facing the uncertainty of college decisions can feel agonizing, and students should not do it alone. Getting together with friends, mentors, and close family members can help keep students’ spirits up and also provide a safe space to share their feelings and discuss things that may be triggering their anxiety. In particular, an older sibling, friend, or someone who is a near-peer source of support can be an ideal figure to help students navigate this season, as they have likely experienced the same mix of emotions in the not-too-distant past. Whomever they choose to seek support from, students should practice getting comfortable discussing their worries and concerns, triggers that cause anxious responses, and what they need from others in order to thrive during decision season. While this may not feel comfortable or natural to students, having an open dialogue with their support system is integral to their success in dealing with whatever outcome they may receive.