5 ways to manage anxiety about going back to university

Returning to university can be both an exciting and daunting prospect. For many students, the pressure to perform well academically, maintain a social life, and look after their health can trigger anxiety, particularly after a holiday period away. But you don't need to struggle without support. 

We've put together five practical strategies to manage your anxiety about going back to university and help you not only survive but thrive in your second term. Armed with these tips, you'll soon be back in the swing of things. 

1. Identify your triggers

Understanding exactly what makes you uncomfortable is the first step to effectively managing your anxiety about returning to university. Reflect on your experiences from the previous term and pinpoint specific situations or activities that triggered stress. This might not be a particularly easy or comfortable experience, but it will be very helpful in the long term. Once you've identified your biggest anxiety triggers, you can develop coping mechanisms to tackle them head-on. 

2. Communicate with your university

Your university is there to support you through your degree, both academically and personally. Your personal tutor should be able to provide necessary pastoral support. If you feel comfortable, start a dialogue with your personal tutor about your mental health and anxiety. They may be able to provide valuable guidance and can even refer you to on-campus counselling services if needed. 

If your degree is a source of anxiety, you can also discuss your concerns about your academic workload with your lecturers and subject tutors. They can offer specific insights and strategies about how to manage each module, help you with your time management, or even offer extensions for coursework in special circumstances. 

3. Set achievable goals and targets 

If you're already feeling anxious, you don't want to put too much pressure on yourself when you return to university. Setting a few realistic goals can help to add structure and routine to your life without overloading you. Keep your targets achievable, and doing so will help you stay motivated. For instance, three goals you could set for your first week back could be: hand in your coursework on time, meet a friend for a coffee, and try out a new recipe. Creating social plans you actually want to go to will also give you something to look forward to as the term progresses.

4. Seek support from friends

Sharing your feelings with trusted friends can be a powerful antidote to anxiety. Talking about your struggles with people who care about you will help you release any pent-up negative emotions and work through your difficulties in a safe space. You might even find that they are experiencing similar worries. Knowing you're not alone in your struggles can be incredibly reassuring. 

5. Practice self-care

Self-care is incredibly important while at university. Try and make sure that you are getting enough sleep, eating well, and taking some regular exercise. You should also think about ways to practice self-care beyond your basic needs. This looks different for everyone. No matter whether you prefer to practice deep breathing exercises, take a relaxing bath, read a good book, or watch a film with friends, identify activities that bring you joy and relaxation. Make self-care a non-negotiable part of your routine to recharge and maintain a healthy balance.

Enter your next term with confidence 

With these strategies, hopefully, you can minimise your anxiety about returning to university and set yourself up for a positive and successful term ahead. If you are really struggling, try and reach out for additional support - whether that be to friends and family, your university, or a mental health professional or charity like Student Minds or Samaritans.

For more advice about how to manage mental health struggles at university, check out our content hub.