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How to Deal with Anxiety During College Admissions (Especially Now)

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If you’re a high school student going through the college admissions process right now, you’ve probably had this thought at least once (or, let’s be honest, a dozen times):

“This is too much.”

And you’re not wrong. The college admissions landscape is shifting so fast it can make your head spin. Test-optional policies are still in flux. AI-written essays are being debated in admission offices. Legacy admissions are being challenged. Some colleges are bringing back standardized tests, others are doubling down on holistic review. Financial aid packages seem less generous than before, and deadlines keep creeping earlier. It’s no wonder students are overwhelmed.

So first, let’s take a breath together. Deep inhale. Deep exhale.

Now let’s talk about how to actually manage the anxiety that comes with all of this. Because you can manage it. It won’t be perfect. It might still feel messy at times. But if you give yourself the time to plan, prepare, and take care of your mental well-being, you’ll not only survive this process — you’ll grow through it.

First: Acknowledge That This Is Hard

Let’s not sugarcoat it. Applying to college has always been stressful, but it’s more complicated now than it used to be.

You’re expected to juggle classes, extracurriculars, jobs, family responsibilities, friendships, and your mental health — all while trying to craft the perfect application narrative that captures “who you are” in just 650 words. That’s a tall order.

So if you’re feeling anxious, overwhelmed, or like you’re falling behind, don’t beat yourself up for it. You’re having a very normal human response to a very high-pressure situation. Give yourself permission to feel what you’re feeling.

This isn’t a weakness. It’s awareness. And awareness is the first step toward getting through it.

Understand What You Can Control (And What You Can’t)

One of the biggest sources of anxiety is trying to control things that are out of your hands. Admissions decisions? Out of your control. Whether another applicant has a Nobel Prize? Also out of your control.

But here’s what is in your control:

  • How much time you dedicate to researching colleges that actually fit you
  • How early you start on your personal statement and supplements
  • How open you are to feedback on your essays
  • How well you plan out your application timeline
  • How you manage your sleep, screen time, and self-talk

Focusing on what you can control grounds you in reality. It keeps you from spiraling. You’re no longer trying to predict the unpredictable — you’re making the most of your own effort, and that’s powerful.

Start Earlier Than You Think You Need To

There’s a saying in marathon training: “If you wait until you’re ready, you’re already behind.”

The same applies to college applications. Anxiety spikes when everything feels last-minute. But when you spread out the workload — brainstorming essays in the summer, finalizing your list early fall, getting rec letters by September — it gives your brain space to breathe.

And honestly? That’s half the battle. So if you’re reading this in spring or early summer: amazing. Start now. Even something small, like journaling what you want in a college or jotting down ideas for your personal statement, is progress.

Preparedness doesn’t mean perfection. It just means giving yourself the best shot at success by staying ahead of the chaos.

Break the Process Into Tiny Pieces

When we look at college admissions as one giant mountain, it’s terrifying. But when we turn it into smaller steps, it becomes more manageable — and less anxiety-inducing.

Instead of thinking:

  • “I have to apply to 10 colleges by December and write 20 essays and get straight As this semester or I’ll never get in anywhere…”

Try this:

  • “Today, I’ll draft the intro to my Common App essay.”
  • “This week, I’ll research three schools I haven’t looked at yet.”
  • “This month, I’ll ask my teacher for a recommendation.”

Every little win builds momentum. And every time you check something off the list, you quiet that inner voice that says you’re not doing enough.

Build a Support Team (Seriously)

You’re not meant to go through this alone. And no, that doesn’t mean you need to have it all figured out or have a private college counselor on speed dial. But you do need people.

That might be:

  • A parent or guardian who helps you stay on track with deadlines
  • A teacher who’s willing to give you essay feedback
  • A friend who’s also applying and gets the stress you’re under
  • A school counselor who knows the admissions landscape
  • A mentor, neighbor, coach, or even an older sibling

Build your circle. Talk to them. Lean on them when you’re stuck or discouraged. Even just saying, “Hey, I’m feeling really anxious about college stuff right now,” can take a huge weight off your chest.

And if you feel like you don’t have that support yet? Seek it out. Start by having one honest conversation with someone you trust. You might be surprised how willing people are to show up for yollu.

Don’t Let Rankings Run Your Life

This might be controversial, but it needs to be said: chasing a school because of its ranking alone is a fast track to burnout and disappointment.

Rankings are based on weird formulas that don’t account for what you actually want. They won’t tell you whether a school is a good fit. They won’t tell you if you’ll thrive there emotionally, socially, or academically. And they certainly won’t tell you if you’ll be happy.

So ask yourself:

  • What kind of environment do I want?
  • What type of professors do I learn best from?
  • What’s my ideal class size?
  • Do I care more about prestige or belonging?
  • Do I want to be close to home, or far away?

When you choose schools based on what feels right for you, not just what looks good on paper, the process becomes less stressful — and way more exciting.

Watch Your Mental Habits

Here’s something no one talks about enough: the way you think about college can either fuel your anxiety or help you manage it.

If your self-talk sounds like this:

  • “If I don’t get into [dream school], I’m a failure.”
  • “Everyone else has better grades than me.”
  • “I’m not unique enough. My story isn’t special.”
  • “I’ll never be good enough for this.”

…then it’s no wonder you feel anxious. That inner dialogue is like carrying a backpack full of bricks.

So let’s reframe:

  • “College admissions is unpredictable, but I’m giving this my best effort.”
  • “I have strengths that matter, even if they’re not traditional.”
  • “There are hundreds of colleges where I can succeed.”
  • “This doesn’t define me. It’s just one part of my story.”

Train your brain to talk to yourself like you would to a friend. Gentle. Encouraging. Realistic. Over time, this rewiring can genuinely reduce anxiety.

Have a Plan B (And C, and D)

Let’s be real. Not every outcome will go your way. And part of what makes this process so nerve-wracking is the fear of what if.

What if I don’t get in anywhere? What if I don’t get financial aid? What if everything goes wrong?

So — what’s the antidote? Have a Plan B. And a Plan C. Not because you’re giving up on your dreams, but because you’re smart enough to prepare for multiple outcomes.

Maybe that means:

  • Including some financial safeties on your list
  • Exploring community college-to-transfer pathways
  • Looking at gap year programs or internships
  • Being open to colleges you hadn’t considered before

There’s power in being flexible. And knowing that your success isn’t tied to just one outcome takes the pressure off. You’re not failing if you pivot — you’re adapting. That’s real resilience.

Take Care of Yourself (Yes, Even During Application Season)

We get it. The essays feel more important than sleep right now. But hear this: a well-rested, emotionally stable version of you will write better essays, interview more confidently, and manage setbacks more calmly.

So please:

  • Get 7–8 hours of sleep a night, even during crunch time
  • Eat actual meals, not just snacks and caffeine
  • Move your body — walk, run, stretch, anything
  • Take intentional breaks (phone down, brain off)
  • Talk to someone if the stress feels like too much

You’re not a machine. You’re a human being. And the best applications come from students who are functioning like humans — not robots in panic mode.

Remember: You Are More Than Your Application

At the end of the day, your worth is not based on whether a college says yes.

You are not your GPA. You are not your SAT score. You are not your rejection letters.

You are a whole person with stories, strengths, values, and potential. The college process doesn’t define you — you define you.

So go into this season with that truth in your back pocket. Yes, do your best. Yes, aim high. But don’t lose yourself in the process. You’ve got so much more to offer than what fits on a college application.

Final Thought

If no one’s told you this today: you’re doing great. Even if you’re behind. Even if you’re confused. Even if you’re scared. You’re taking steps toward your future, and that matters.

This process is hard, but you’re not alone. Keep going. Keep asking questions. Keep being kind to yourself. And remember — preparation is your best friend. The more you plan, the more confident you’ll feel.

The future is still yours to shape.

You’ve got this.

Work and Mental Health: Finding the Right Balance in College

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You have an essay due for Contemporary American Fiction, and there’s an upcoming exam for Environmental Biology. Plus, you are on the schedule for work three days this week, and your co-worker asked you to cover their weekend shift. Then, your roommate begs you to go with them to a concert, and you haven’t done anything besides school or work in months. Thinking about it all, you feel like screaming — or maybe giving up on everything and going to sleep.

Balancing school, work, and social life during college isn’t easy, and most college students are feeling the strain on their mental health. In fact, the rates of mental illness on college campuses are so high that many experts have suggested that American universities are experiencing a mental health crisis.

Whether you are already recognizing symptoms of mental illness or you are eager to avoid concerns like anxiety and depression during your college years, here are a few strategies you can use to find a better balance between work, school, and life during higher education.

Become a Time Management Expert

Effective time management is one of the most valuable skills you can develop during your college years. By taking control of how you spend your time, you can maintain a balance between your responsibilities and achieve all your goals. You should take advantage of time management tools, like digital calendars and schedulers, which can help you visualize and track your time. You should also ditch time-wasting habits like procrastinating, scrolling social media, or multitasking.

Enroll in More Online Courses

Online courses are increasingly popular, even among traditional college students. Most online university courses are asynchronous, meaning you can engage with lectures and complete assignments when you have the time, as long as you meet deadlines outlined in the course syllabus. If a larger portion of your courses are online, you have more flexibility in how you spend your days, which means you can entertain a wider variety of work options to meet your financial needs.

Of course, it is a mistake to believe that online courses are easier than courses in traditional classrooms. In choosing to study online, you will assume more responsibility for ingesting and understanding information and staying on top of assignments and exams. However, for most students, the advantages of online classes far outweigh the disadvantages.

Understand Your Work Needs

Many college students must work during the semester to cover the costs associated with school, like tuition, books, and room and board. You might spend some time calculating how much money you require per month, so you can pursue jobs that cover your needs without infringing on your study time. Ideally, you will look for work that can be flexible to your schedule, like temp jobs, and you should prioritize positions that pay well per hour, so you can devote as much time as possible to your schoolwork.

If you are fortunate enough that you do not need to work to support yourself financially during your college years, you don’t need to worry so much about how a job pays. Instead, you should focus on how any work you take on can augment your studies and improve your prospects after graduation. You might apply for internships in your field, look for work-study opportunities, or consider other unpaid or poorly paid positions that could provide valuable experience.

Schedule Time for Self-Care

All work and no play… you know how the saying goes. While you shouldn’t squander your time in higher education, you should try to make the most of your college experience and give yourself time to blow off steam. Set a routine for self-care, which may involve a few minutes of exercise, meditation or journaling, socializing, or some other satisfying activity every day. You might also commit to talking to a mental health expert every week or two, so you can identify and manage any symptoms of mental illness as they emerge.

Communicate, Communicate, Communicate

Perhaps the most important advice for avoiding mental illness while balancing work and school at university is that you must become adept at communication. Because your time and energy will be so limited by your full schedule, it is vital that you communicate effectively with everyone in your life regarding your responsibilities, your needs, and your experience. For example, you will need to:

  • Communicate with your employer about your commitment to schoolwork. Because you need to arrange your work hours around your courses, you need to be able to talk to your employer about your schedule every semester.
  • Communicate with your professors about your need to work to support your studies. Even strict professors can be more forgiving of class tardiness, absences, and late work if they already know of the extra demands on your time.
  • Communicate with your loved ones about your health and well-being. Friends and family can help pick up the slack when it comes to cleaning the house or preparing meals, and they can provide emotional support when you are feeling overwhelmed.

You can avoid adding to the distressing statistics regarding mental health at college campuses. With the right strategies for balancing school and work, you can survive and thrive as a college student.

Academic Program Options for Those Dedicated to Trauma and Crisis Prevention

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In a world marked by increasing instances of trauma and crisis, the demand for skilled professionals dedicated to prevention and intervention is crucial. Academic programs tailored to address these needs have emerged, offering comprehensive training and expertise in trauma-informed care, crisis management, and prevention strategies.

Passionate individuals have various academic paths, from undergraduate to graduate levels, to make a difference in reducing trauma’s impact and preventing crises.

Let’s explore academic programs for trauma and crisis prevention, from undergraduate psychology to doctoral clinical psychology specializations.

Undergraduate Degree in Psychology

A typical undergraduate degree in psychology in the United States involves a blend of theoretical study, practical application, and research experience.

Core courses cover fundamental topics in psychology, including introductory psychology, abnormal psychology, developmental psychology, social psychology, cognitive psychology, and biological psychology. These courses provide a broad understanding of the field. Yet, psychology majors also typically take Research methods and statistics courses, which teach students how to design experiments, analyze data, and interpret results. This is crucial for understanding and conducting psychological research. Psychology students can often choose from a range of elective courses based on their interests, such as trauma-informed cared, forensic psychology, health psychology, organizational psychology, counseling psychology, and counseling in or after crisis situations.

Many undergrad programs in psychology also require or offer opportunities for practical experience through internships, practicums, or research assistantships. This allows students to apply their knowledge in real-world settings or gain research experience under the supervision of faculty members.

Finally, some undergraduate programs require students to complete a capstone project or thesis, where they conduct original research under the guidance of a faculty member. This provides valuable experience in research design, data collection, analysis, and presentation. Courses or modules on ethics in psychology and professional development are often included to ensure students understand the ethical guidelines governing psychological research and practice and to prepare them for careers in the field.

Overall, a bachelor’s degree in psychology provides students with a solid foundation in the principles, theories, and methods of psychology, which prepares students for various career paths or further study in psychology or related fields.

Master’s Degree in Counseling Psychology

According to Forbes, master’s programs in counseling psychology offer specialized training in therapeutic techniques and interventions tailored to addressing trauma and crisis situations. Coursework typically covers topics such as trauma-focused therapies, crisis intervention strategies, and ethical considerations in counseling practice. 

Students engage in supervised clinical practicum experiences, where they gain hands-on experience working with clients experiencing trauma-related symptoms. These programs emphasize the development of strong therapeutic relationships, cultural competence, and self-awareness, essential for effective trauma counseling. 

Graduates may pursue careers as licensed professional counselors, working in settings such as community mental health centers, private practices, or hospitals.

Master’s Degree in Social Work

Master of Social Work (MSW) programs with a specialization in trauma-informed practice prepare social workers to provide comprehensive support to those affected by trauma. Most MSW programs focus on coursework that covers trauma theory, assessment and intervention strategies, and the impact of trauma on individuals and families. 

Students learn to recognize the signs of trauma, provide trauma-informed interventions, and advocate for trauma-sensitive policies and services. Supervised field placements allow students to apply trauma-informed principles in diverse practice settings, such as mental health clinics, hospitals, schools, or social service agencies. 

After a master’s degree in social work, graduates may pursue careers as clinical social workers, case managers, or trauma specialists.

Master’s Degree in Clinical Mental Health Counseling

Master’s programs in clinical mental health counseling prepare students to address a wide range of mental health issues. This includes those related to trauma and crisis. Coursework typically includes advanced counseling theories and techniques, psychopathology, and assessment and diagnosis of mental disorders. 

Students receive specialized training in evidence-based interventions for trauma survivors, crisis intervention strategies, and trauma-informed care approaches. Supervised clinical experiences provide opportunities for students to apply theoretical knowledge in clinical settings, working with diverse populations across the lifespan. 

Graduates of these programs are eligible for licensure as professional counselors and may pursue careers in various settings. This includes mental health clinics, substance abuse treatment centers, or private practice, where they play critical roles in supporting individuals affected by trauma.

Master’s Degree in Public Health

Fortune reports that even prior to the pandemic, the public health sector experienced significant growth. Between 2000 and 2020, the number of master’s degrees awarded in public health surged from approximately 5,000 to over 18,000. This expansion was attributed in part to the aftermath of the 9/11 attacks and rising apprehensions regarding bioterrorism.

Since the pandemic took hold, the medical field, including public health, has experienced a surge in interest known as the “Fauci effect.” This surge has resulted in the largest year-over-year increase in applications to master’s of public health programs.

Master’s programs in public health with a focus on trauma prevention provide students with skills to address trauma’s root causes and promote resilience. Coursework often covers topics such as epidemiology, biostatistics, health behavior theory, and program planning and evaluation. 

Students learn to identify risk factors for trauma exposure, develop evidence-based prevention strategies, and advocate for policies that support trauma-informed approaches. Practical experiences, such as internships or research projects, allow students to collaborate with community organizations, government agencies, and healthcare providers to implement prevention initiatives. 

Graduates may pursue careers in public health departments, non-profit organizations, or research institutions.

Master’s Degree in Emergency Management

According to BOSS Magazine, master’s programs in emergency management and disaster response prepare students to mitigate the impact of crises and disasters. This includes those caused by natural hazards, technological accidents, or human-made incidents. 

Coursework typically covers emergency preparedness and planning, disaster response and recovery, risk communication, and leadership in crisis situations. Students learn to assess vulnerabilities, develop emergency response plans, and coordinate multi-agency efforts during disasters. 

Practical experiences, such as simulations or field exercises, provide students with hands-on training in managing complex emergencies. Graduates may pursue careers in emergency management agencies, government organizations, or non-profit organizations.

Doctoral Programs in Clinical Psychology

Doctoral programs in clinical psychology offer advanced training in research and clinical practice, with a focus on trauma-related issues. Coursework typically includes advanced topics in psychological assessment, research methods, and trauma theory and intervention. 

Students engage in independent research projects, focusing on topics such as trauma resilience, PTSD treatment outcomes, or cultural factors influencing trauma recovery. Clinical practicum experiences provide opportunities for students to gain supervised experience working with trauma survivors in clinical settings. 

Graduates of these programs are prepared for careers in academia, research institutions, or clinical practice.

FAQs

What is the difference between crisis and trauma counseling?

Crisis counseling typically addresses immediate, short-term interventions to help individuals cope with acute stressors or emergencies. Trauma counseling, on the other hand, focuses on addressing the long-term effects of past traumatic experiences and supporting healing and recovery over time.

What is the role of a social worker in a trauma?

The role of a social worker in trauma involves providing support, advocacy, and resources to individuals affected by traumatic experiences. This may include offering counseling, connecting clients with community services, assisting with coping strategies, and advocating for their rights and needs.

What is the difference between emergency management and crisis management?

Emergency management involves preparing for, responding to, and recovering from disasters or emergencies through systematic planning and coordination. Crisis management focuses on managing unforeseen events or situations that threaten an organization’s reputation, operations, or stakeholders, often requiring rapid decision-making and communication strategies.

In conclusion, the range of academic programs discussed illustrates the growing recognition of the importance of trauma and crisis prevention. These programs provide comprehensive training, emphasizing intervention, prevention strategies, and advocacy. 

As demand for skilled professionals in these fields increases, these pathways offer vital foundations for creating a more resilient society. By equipping individuals with the necessary skills and knowledge, we can better support those affected by trauma and crises.