How to Cope with Anxiety in College:

  • Don’t Avoid. Practice taking small steps to approach anxiety-provoking situations. If you’re struggling in a class, try emailing the professor for help. If you’re feeling lonely, try introducing yourself to someone in the dining hall.
  • Practice Self-Care. Establish your own self-care routine. Good sleep hygiene is key. Set a consistent bedtime and wake-up time each day. Avoid using your bed for activities other than sleep, like studying. Limit caffeine in the evening and limit alcohol altogether, as it interferes with restful sleep.
  • Get Physical. Hit the gym and work it out. Working out release’s good hormones. This might also help you sleep better, help with digestion, and make you feel better overall.
  • Talk it Out. Discuss what is bothering you. If you don’t want to talk to someone at that moment, write it all down on a piece of paper.
    • Visit Student Health & Counseling Center:
      • Visit our website
      • Email:
      • Call Us: (503) 838-8313
      • Stop By! Our hours are Monday through Thursday: 8:00am to 5:00pm; Friday 9:00am-5:00pm
    • Abby’s House
  • Find Resources on Campus. Investigate campus resources for academic advising, study support, peer counseling, and student mental health.
    • Student Health & Counseling Center
  • Meditation and Mental Health Apps. Studies have shown that meditation reduces anxiety by as much as 39%.1 These resources will get you started.
    • Insight Timer: has it all—meditation music, guided meditation, and a customizable meditation timer.
    • Aura: provides three-minute daily meditations and allows you to track your mood and help you figure out optimal times to meditate.
    • Stop, Breathe, & Think: a guided meditation option. Practice breathing and learn mindfulness with this helpful app.
    • Mind Shift: stresses the importance of changing how you think about anxiety. Think of this app as the cheerleader in your pocket, encouraging you to take charge of your life, ride out intense emotions, and face challenging situations.
    • Self-Help for Anxiety Management: Users are prompted to build their own 24-hour anxiety toolkit that allows you to track anxious thoughts and behavior over time, and learn 25 different self-help techniques.