Quick Summary

• A psychotic break is a mental health crisis where someone loses touch with reality, often experiencing hallucinations or delusions, and typically needs immediate medical care.
• A nervous breakdown is an emotional collapse that disrupts daily life but does not cause detachment from reality.
• The main difference is that psychosis changes how reality is perceived, while a nervous breakdown is about being unable to cope despite still knowing what’s real.
• Both require professional support: psychosis often involves hospitalization and ongoing psychiatric care, while nervous breakdowns may improve with therapy, rest, and stress management.

Facing a severe mental health crisis can feel frightening and overwhelming. In those moments, it’s not always easy to understand what’s really going on. You might hear the terms “psychotic break” and “nervous breakdown” to describe what happens in a mental health crisis. Although these terms are often used as if they mean the same thing, they’re actually very different experiences. 

Understanding the differences between a psychotic break vs. a nervous breakdown can make a real difference in your ability to recognize the warning signs and get the right type of support. 

In this article, we’ll explore what each experience looks like, how they differ, and when to seek professional help. You’ll also learn practical ways to support someone going through a mental health crisis and how therapy can help.

What Is a Psychotic Break?

The term psychotic break isn’t a medical term, but it’s a common term used to describe someone experiencing psychosis. During an episode of psychosis, a person temporarily loses touch with reality. Psychosis affects how a person feels, thinks, and experiences the world, making it difficult to tell the difference between what’s real and what isn’t. 

If you or a loved one is experiencing a psychotic break, it’s often a medical emergency, and care in a hospital is usually needed.

“If a loved one is experiencing delusional thinking or hallucinations, practice grounding techniques to help reconnect them to reality. If they have a known mental health disorder that can include delusions and hallucinations and requires medication, ask if they have been keeping up with the prescribed medications. Prioritize this person getting behavioral health care. If they are presenting a danger to themselves or anyone else, contact 911 and let them know someone is experiencing a mental health crisis and request a crisis intervention team or mental health office be sent to assist.”

– Talkspace therapist Jay Swedlow, LPC, LMHC

Psychotic break causes

Psychosis can appear on its own or as part of another mental health condition. For example, most people with schizophrenia will experience at least one psychotic episode in their lives. It can also occur in some people with bipolar disorder or severe depression.

The most common time to experience an episode of psychosis is in the late teens or 20s. However, it can occur at any point in a person’s life. A psychotic episode or break can also be caused by other factors or medical problems, including:

• Substance use
• Parkinson’s disease
• Dementia 
• Brain tumors
• Stroke 
• Epilepsy 
• Traumatic experiences 
• Extreme stress or anxiety 
• Medications, such as steroids or stimulants 

Since so many different factors can cause an episode of psychosis, it’s important for a mental health professional to do a full evaluation to understand the cause of the psychotic break

Psychotic break symptoms

The main symptoms of a psychotic episode are hallucinations and delusions.

Hallucinations involve seeing, hearing, or feeling things that aren’t really there. For example, someone with psychosis may hear voices telling them to do things that others don’t hear. 

A delusion is a strongly held false belief. Someone experiencing a delusion may believe there are people watching them or trying to harm them. 

Other symptoms of psychosis may include:

• Difficulty thinking clearly and logically
• Confused speech or difficulty communicating
• Jumping from one topic to the next in conversation
• Paranoia 
• Neglecting your self-care routine or personal hygiene 
• Withdrawing from others  
• Sudden difficulty at work or school 
• Sleep changes 

In rare cases, someone experiencing an episode of psychosis may act in unsafe or unpredictable ways. It’s important to seek professional help to reduce the risk of harm. 

What Is a Nervous Breakdown?

A nervous breakdown or mental breakdown is a non-medical term for a period of extreme emotional or mental collapse. Someone might use this term to describe a time when overwhelming stress makes it difficult to function in daily life. Healthcare providers might refer to a nervous breakdown as nervous prostration or a mental health crisis. People experiencing a nervous breakdown often require professional mental health support.

“There are several things that can trigger a nervous breakdown such as a romantic break up or divorce, financial troubles, unemployment, family discord or even politics as all of these can cause significant duress.”

– Talkspace therapist Jay Swedlow, LPC, LMHC

Nervous breakdown causes

Someone might experience a nervous breakdown if ongoing stress or anxiety becomes too much to handle. While it isn’t a mental health diagnosis, a nervous breakdown might occur alongside mental health conditions such as depression or anxiety.

Common causes of a nervous breakdown include:

• Long-term, unmanaged stress
• Burnout from work or school
• Family problems, such as divorce or relationship problems
• Major life changes, such as career transitions or financial strain
• Traumatic events, such as the death of a loved one
• Chronic medical conditions 
• Lack of sleep 

It’s often not just one factor that leads someone to a nervous breakdown. Instead, a combination of several stressful factors may drive a person to their breaking point. 

Nervous breakdown symptoms

Symptoms of a nervous breakdown will look different for everyone, but they usually include emotional and behavioral changes that make it difficult to cope with daily life. Common symptoms of a nervous breakdown include:

• Intense feelings of anxiety
• Mood swings or irritability
• Panic attacks
• Inability to function
• Feeling emotionally overwhelmed
• Withdrawing from friends or social responsibilities 
• Difficulty concentrating or making decisions
• Neglecting self-care 
• Extreme tiredness
• Appetite changes 
• Upset stomach

In some cases, a person having a nervous breakdown may have thoughts of self-harm. If you or a loved one is having these thoughts, seek immediate help from a mental health professional. 

Key Differences Between a Psychotic Break & a Nervous Breakdown

It’s important to recognize the key signs and symptoms of a mental health crisis so you can get the right type of support. The following table helps summarize the main characteristics of a psychotic break vs. a nervous breakdown.

Reality vs. overwhelm

One of the key differences between a psychotic break vs. a nervous breakdown is the connection to reality. People experiencing an episode of psychosis are detached from reality. A person experiencing a nervous breakdown can experience emotional collapse and overwhelm, but is still aware of what’s real and what isn’t. In some cases, severe stress and anxiety associated with a nervous breakdown may cause an episode of psychosis.

Symptom intensity

Although both a psychotic break and a nervous breakdown make it difficult to manage daily life, the symptoms of a psychotic break are typically more severe than a mental breakdown. An episode of psychosis involves intense symptoms, like hallucinations, delusions, and disorganized thinking. In a nervous breakdown, severe stress and emotional collapse lead to an inability to cope.

Duration & aftermath

Someone experiencing an episode of psychosis usually requires immediate medical intervention and a stay in a hospital for treatment. Recovery from an episode of psychosis can take time and usually involves ongoing care from a team of healthcare professionals and social workers.

While a nervous breakdown is very serious, it doesn’t always require urgent medical attention. People who have a nervous breakdown may improve with therapy, rest, and lifestyle changes.

When to Seek Help

If you or a loved one is experiencing a mental health crisis, whether it’s a psychotic break or a nervous breakdown, it’s important to know when to seek immediate help. The earlier you seek help, the better the outcomes.

If you suspect a psychotic break, it usually requires urgent medical attention. If there are any safety concerns, call 911 or your local emergency number or go to a local emergency room.

Experiencing a nervous breakdown is a sign that a person needs additional support. In this case, reaching out to supportive friends and family when you need someone to talk to, and getting therapy, can help. If symptoms don’t improve, a medical consultation for additional support may be necessary.

Whether it’s a psychotic break or nervous breakdown, watch for signs that someone needs urgent help, including:

• Experiencing hallucinations or delusions
• Acting in an unsafe or unpredictable way
• Talking about or attempting self-harm or suicide
• Threats to others or themselves
• Severe withdrawal from others
• Not sleeping or eating for several days

You can reach out to the 988 Suicide & Crisis Lifeline, where trained counselors are available to listen and provide support for people in mental health crisis who aren’t in immediate danger. If the person in crisis isn’t willing to call themselves, you can call for them. 

Supporting Someone in Crisis

When someone you love is experiencing a mental health crisis, your support can make a real difference. Some actionable ways to support someone in a mental health crisis include:

• Stay calm and patient, even if their behavior is confusing or intense
• Avoid judgement
• Listen without minimizing their feelings 
• Don’t argue with delusions or hallucinations by telling them it isn’t real during a psychotic break
• Encourage professional help
• Offer help with daily tasks, such as making meals or cleaning
• Assist with making and getting to appointments 

Remember that you can’t fix the situation on your own, but you can guide your loved one toward the professional care they need. 

Moving Forward With the Right Support

With the right support, recovery and stability are possible after a mental health crisis. While it may not always be possible to prevent a psychotic break or nervous breakdown, it may help to reach out to a mental health professional before things feel out of control. Earlier intervention may be able to help you reduce stress and manage your symptoms before they reach the point of a mental health crisis. 

“Therapy can be an excellent tool when it comes to preventing future mental health issues. It is important to try to be proactive and not reactive. Consistent therapy can provide a healthy outlet by which a person is able to face and work through challenges, as well as work on methods by which to consistently manage life stressors through measures of self care and stress management.”

– Talkspace therapist Jay Swedlow, LPC, LMHC

Sometimes seeking professional help feels like just another stressful task. With Talkspace, you can connect with licensed therapists and psychiatrists from the comfort of your home on your schedule. Online therapists at Talkspace can help, whether you’re recovering from a nervous breakdown, worried about psychotic symptoms, or just looking for self-soothing techniques for when you’re feeling overwhelmed. 

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Quick Summary

• Self-soothing techniques are intentional practices that calm the body and mind without avoiding emotions, helping you ride out distress instead of suppressing it.
• Techniques include deep breathing, grounding with senses, comfort items, creating calming environments, movement, positive self-talk, and creative expression.
• Unlike avoidance, self-soothing honors your feelings while giving you tools to regain control and reduce overwhelm.

Life is full of ups and downs, and sometimes, the emotions that accompany it are nothing short of overwhelming. These moments of distress and anxiety often catch us off guard, and we’re left scrambling to try to deal with a racing heart, a tight chest, or an endless loop of “what ifs.” In times like these, it’s not always easy to know how to calm down and regain control of the present moment. 

That’s where having a few simple self-soothing techniques in your back pocket can make a world of difference. In essence, these are intentional practices that help bring both body and mind back into balance. Unlike avoidance strategies, which push emotions away, self-soothing techniques focus on creating a calmer headspace while still honoring your feelings. They’re meant to be tools that help you ride the emotional waves rather than getting sucked under by them.

These skills can be quickly learned and adapted to fit your life. What works for someone may not be useful for another, so it might take a couple of tries to figure out what clicks with you. The idea is to try a few different methods and, as you do, discover how you can best de-escalate intense moments of stress. 

In this article, we’ll explore seven healthy self-soothing techniques for adults that can help you ground yourself, regain clarity, and learn to move through distress with confidence and self-compassion.

1. Practice Deep, Intentional Breathing

When we find ourselves in emotional distress, our breathing often becomes quick and shallow, reinforcing the message to our bodies that we’re in danger. By intentionally slowing down your breath, you can send the opposite message: I’m safe. This simple act engages the parasympathetic nervous system, which helps the body reset after a fight-or-flight response.

“Counting backward from 29 to 0 is a simple grounding exercise someone can do at work or in public. Counting backwards  provides several psychological and physiological benefits, particularly during moments of stress, anxiety, or overwhelm. This practice interrupts negative thought patterns by requiring focused attention, which helps break cycles of racing or intrusive thoughts. The rhythmic, deliberate counting also activates the parasympathetic nervous system, regulating breathing and heart rate while signaling the body that it is safe to relax.”

– Talkspace therapist Famous Erwin LMHC, LPC

There are many types of breathing exercises for anxiety, with some of the most common being:

• Box breathing: Inhale for four counts, hold for four counts, exhale for four counts, hold for four counts. Repeat a few times until you feel your heart rate start to slow down.
• 4-7-8 breathing: Inhale through your nose for four counts, hold for seven counts, then exhale slowly through your mouth for eight counts.

The 4-7-8 strategy can be especially helpful for slowing your heart rate down because of sinus arrhythmia—a natural rhythm in which your heart rate speeds up slightly as you inhale and slows down as you exhale. 

2. Ground Yourself with Your Senses

When racing thoughts start to spiral, it can help to redirect your attention back to your physical body and away from the internal thoughts or external triggers that overwhelmed you in the first place. Sensory grounding is one highly effective way of doing this. By purposefully engaging all five senses, you gently shift your focus to neutral, external stimuli.

Experts often recommend the 5-4-3-2-1 technique. Here’s how it works:

• Notice five things you can see.
• Name four things you can hear.
• Name three things you can feel.
• Name two things you can smell.
• Name one thing you can taste.

You can take this a step further by enhancing your environment with small pleasantries. For example, make a cup of tea and hold the warm mug in your lap, or put on some background music with calming nature sounds. 

3. Use Physical Comfort Items

Sometimes, the deepest comfort can be found in the simplest of objects. Just as a child may feel reassurance from a favorite blanket, adults can also benefit from tactile comforts. Don’t worry—this isn’t a sign of regression or immaturity; it’s a way of giving yourself permission to seek what soothes you. You might try:

• Lying down with a weighted blanket
• Holding a smooth stone or fidget tool
• Wearing your favorite cozy sweater or wrapping up in a soft throw blanket
• Keeping a small sentimental item nearby

4. Create a Safe and Calming Environment

It might sound obvious, but our surroundings play a big role in how we feel day to day. When everything around you feels chaotic, modifying your environment can send the message to your nervous system that it’s okay to relax.

Research shows that spending more time outdoors in nature can improve mood and sleep and lower the risk for serious mental health conditions, like depression. Simple changes, like opening curtains for sunlight, adding plants, or arranging furniture to make your space feel more open, can help you feel more grounded in your space. Dimming lights, lighting a candle, or playing gentle sounds can also help lower tension during stressful moments.

5. Move Your Body to Release Tension

Stress isn’t just in your head. It shows up in your body, too. Maybe your shoulders get tight, you get a stomach ache, or you clench your jaw too tightly. When physical tension builds like this, movement can be an effective self-soothing technique for letting go of stress.

You don’t need an intense, heart-pumping workout to feel better. However, if you prefer rigorous exercise, such as high-intensity interval training (HIIT), research shows that this can be an effective intervention for combating anxiety, too. Gentle, intentional movement can be enough to reset your mind and body. There are ample self-guided videos on YouTube for gentle stretching and yoga. A short walk outside can also help calm your nervous system and bring some relief.

6. Use Positive Self-Talk and Reassurance

When you’re in distress, your inner critic can get loud, fueling feelings of shame, fear, or inadequacy. Gently countering these thoughts with kindness and reassurance might sound silly at first, but it can be transformative. For example, try telling yourself:

• “This feeling is temporary, and I will get through it.”
• “It’s okay to feel what I’m feeling right now.”
• “I’ve managed tough moments before, and I can again.”

If positive self-talk feels awkward or unnatural at first, that’s normal. Try to talk to yourself the way you would a close friend who’s struggling with the same thing. You might also consider creating a list of anxiety affirmations or comforting phrases to keep handy. Saying these out loud or writing them down reinforces self-compassion and shifts your mindset from panic to reassurance.

“One way to recognize negative self-talk when it is happening is to pay attention to your body. It is often the case that critical thoughts and self-judgement are felt physically as tightness, tension, or heavy feelings in the body. A simple question to ask once you are aware of negative self-talk is, “Would I say this to someone I love and care about?” If the answer is no, rephrase the thought in a more positive way. Small changes in the words we use like replacing, “I always make mistakes” with “I had a difficult time but can try again” can be just enough to break the negative thought pattern and make room for self-compassion.”

– Talkspace therapist Famous Erwin LMHC, LPC

7. Engage in Creative Expression

If your emotions start to feel like they’re taking up too much mental real estate, creativity can give them another place to live. Expressing yourself through art, music, writing, or cooking can help you process your feelings and leave you with something tangible to remind you of your strength later.

You might take up journaling for anxiety, sketch a simple drawing, play an instrument, or try a new recipe. It doesn’t have to be challenging, and it’s not about skill. What matters is giving yourself permission to let your inner world flow outward.

Creative expression is arguably one of the most accessible and adaptable self-soothing techniques for adults. By transforming difficult feelings into movement, color, and shape, it becomes easier to learn how to let go of them.

How To Neutralize Emotional Triggers

Emotional triggers are moments, memories, or situations that spark a strong reaction, often before you’ve had a chance to work through them. Maybe it’s a certain tone of voice, a stressful email, or a reminder of a past experience. Triggers can feel overwhelming because they bypass logic and push you straight into fight-or-flight mode.

Notice your triggers

Awareness is the first step toward neutralizing them. Start by noticing when your reaction feels bigger than the situation at hand, then ask yourself what might be underneath it. Patterns often emerge once you start looking for them.

Practice mindfulness

From there, practice small mindfulness techniques. Instead of pushing the feeling away, pause, name what you’re experiencing, and use grounding or breathing techniques to steady yourself. Try to avoid judging or criticizing yourself for what you’re feeling. It might help to visualize your feelings as a passing cloud by acknowledging them and allowing them to pass on their own time. Over time, these simple self-calming strategies help you respond rather than react.

Lean on your coping skills

Some people also find solace in having a toolkit of coping skills for when triggers appear. That might mean stepping outside for fresh air, calling a supportive friend, or soothing yourself with reminders like, “This is a reaction, not a reflection of my worth.” Sometimes, just knowing you have a plan to lean back on can bring relief, even if you don’t need to use it. 

How Talkspace Can Support Your Emotional Well-being

While self-soothing techniques offer peace of mind during distressing moments, you don’t have to navigate all of life’s big emotions on your own. Talkspace offers flexible, affordable online therapists that can help you identify and understand your anxiety triggers, build healthier coping skills, and fine-tune your emotional toolkit. Whether you’re struggling with the weight of life’s challenges or just need someone to talk to, Talkspace has you covered.

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Academic stress among students is more intense today than it’s ever been. Students at all levels face pressure that causes complex emotional, physical, and mental health problems. Research shows a direct link between academic pressure and mental health conditions like anxiety, burnout, and difficulty maintaining focus. There’s a never-ending, increasing demand to do well—exams, coursework, extracurricular commitments, standardized tests, social circles, and many other stressors overwhelm students every day. 

There is hope, though. Healthy coping strategies for academic stress can help you achieve and maintain mental and physical well-being. Read on to learn practical, science-backed strategies for managing this type of stress in positive, healthy ways.

Understanding the Effects of Academic Stress

Academic stress isn’t just about feeling overwhelmed before a big exam—it can take a serious toll on your mental and physical health. When stress builds up without healthy coping mechanisms, students may begin to show signs like:

• Constant fatigue
• Irritability or mood swings
• Difficulty falling or staying asleep
• Trouble concentrating
• Anxiety
• Depression
• Burnout
• Feeling overwhelmed or helpless
• Changes in appetite or eating habits
• Low energy or motivation
• Headaches and migraines
• Muscle tension
• Weakened immune system (getting sick more often)
• Withdrawing from friends and activities
• A noticeable drop in academic performance

Over time, exposure to academic stress has serious consequences, including the development of anxiety disorders and depression. It can also chip away at self-esteem, reduce motivation, and make even simple tasks feel impossible. Many students find themselves procrastinating, disengaging from their studies, or struggling to keep up.

The good news? Learning effective stress management techniques can make a big difference. 

Positive Ways to Cope with Academic Stress

With the right tools, you can handle high-pressure situations in ways that support, not sabotage, your well-being. Building this skill helps you stay grounded, focused, and better equipped to maintain balance in daily life. The following evidence-based strategies are designed to help you manage stress effectively and push past the barriers holding you back from success.

1. Practice time management and organization

Effective time management is a skill that helps students succeed in every part of life. Mapping out work beforehand lowers stress levels, allowing students to achieve higher academic satisfaction. 

Students who struggle with time management might want to try the following: 

• Using planners 
• Downloading digital tools 
• Structuring study schedules that break assignments into smaller, more manageable tasks 
• Using time-blocking to prevent last-minute cramming

2. Get active and exercise regularly

Physical activity is vital in reducing and managing stress and boosting energy levels. It’s well-documented that working out is an effective and healthy way to relieve stress. Exercise releases endorphins that improve mood and energy levels. Studies indicate that even light to moderate exercise can reduce symptoms of anxiety and depression. 

If keeping up with school is feeling more challenging, students might try these exercises to reduce stress:

• Walking
• Yoga
• Stretching
• Going for a run
• Hiking  

3. Prioritize sleep and rest

Sleep is critical for everything from cognitive function to emotional stability and regulation. While the occasional all-nighter is inevitable for most students, it’s crucial to establish (and prioritize) a consistent sleep routine more nights than not. 

Sleep helps with memory retention and can enhance positive decision-making abilities. While the teenage years can make sleep more challenging due to a natural shift in circadian rhythm, research shows that, ideally, teens should get between 9 and 9 ½ hours of sleep most nights.

4. Engage in mindfulness and relaxation techniques

Mindfulness practices are proven to reduce cortisol, the hormone associated with stress. Several techniques can offer significant improvements in a student’s ability to manage stress. Some fall into the category of meditation and relaxation, while others are everyday mindful living techniques that are easy to incorporate into daily life. 

Consider these mindfulness exercises and relaxation techniques to improve focus and promote a sense of calm:

• Deep breathing: Slow, intentional breathing helps calm your nervous system. Try this before exams or study sessions to reduce anxiety and improve clarity.
• Guided meditation: Apps and online videos can make meditation for stress more approachable. Just a few minutes a day can help reduce stress and sharpen concentration.
• Progressive muscle relaxation: Tense and release one muscle group at a time. This practice helps relieve physical tension and enhances mental focus.
• Body scan meditations: A full-body check-in, often done at the start or end of the day, encourages relaxation and awareness of how stress affects your body.
• Visualization techniques: Picture yourself staying calm, focused, and successful. Visualization can build confidence and reduce performance anxiety.
• Short mindfulness breaks: Even a one-minute pause to breathe, stretch, or notice your surroundings can reset your focus and lower stress levels throughout the day.
• Calming music or nature sounds: Soft instrumental music, ambient soundscapes, or nature sounds like rain or ocean waves can help quiet the mind and create a peaceful study environment.
• Yoga: Combining gentle movement with breathwork, yoga helps release physical tension and calm mental chatter, making it easier to manage stress and stay centered. 
• Mindful walks: When possible, walk between classes or when switching study subjects  
• Journaling thoughts and feelings: Journaling can help you process emotions and let go of stress.
• Mindful eating: Take a break from studying to fully enjoy your meals. Focus on the taste, texture, and smells without distractions, which can improve digestion and help you feel more centered.
• Practicing gratitude: Set aside time each day to write down three things you’re grateful for. This practice shifts your focus away from stress and enhances positive thinking.
• Setting daily intentions: Start each day by setting an intention—whether it’s staying focused, staying calm, or managing stress. This helps guide your actions with purpose and mindfulness.
• Focusing on one task at a time: Avoid multitasking, which can reduce productivity and increase stress. 

5. Take breaks as needed

Taking breaks when studying prevents mental fatigue and enhances productivity. Students should be mindful of how their bodies and minds react during study sessions. If you can’t concentrate or retain information, or you experience physical pain from sitting too long, it’s time to take a break. 

6. Maintain a balanced diet and hydration

Healthy nutrition directly impacts brain function. Eating minimally processed, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains will fuel the brain for study power, and staying hydrated helps prevent fatigue.

7. Reach out for support

It can be challenging to overcome academic pressure without help. When left unchecked, though, the stress can cause severe burnout, anxiety, or depression in students. Seeking professional help when overwhelmed is crucial for maintaining mental health. 

Therapy can offer ongoing benefits by teaching effective coping strategies, emotional regulation, and resilience in the face of challenges. If you’re feeling overwhelmed, platforms like Talkspace can connect you with a licensed therapist anytime, offering flexible support tailored to your needs. In addition to therapy, don’t hesitate to reach out to teachers, professors, or tutors for academic guidance and assistance.

“A counselor or coach can help you develop effective coping strategies for managing stress. When we are stressed, we tend to revert to old habits that can be negative and make matters worse.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Building Healthy Study and Work Habits

Learning healthy study and work habits early on will offer lifelong benefits for students. Efficient and effective study or work routines not only improve focus and reduce unnecessary stress but also provide valuable skills for managing life beyond the classroom as adults.

Using active learning techniques

Active learning methods improve retention rates more than passive study techniques. For example, spending time summarizing material, teaching concepts to peers, or using flashcards is generally more productive for students than simply rereading notes. Active learning is also an effective way to reduce last-minute pressure or cramming sessions.

Taking strategic breaks

Taking breaks might sound counterproductive, but the key to staying focused is knowing when to step away. Try the Pomodoro Technique, which involves working for 25-minute chunks and then taking a 5-minute break. These short pauses help your brain reset, keeping you sharper and less stressed for the long haul.

Creating a supportive study environment

Your study space can make or break your focus. Whether it’s a quiet corner, your favorite coffee shop, or a room decked out with comfy furniture, making the space work for you is essential. Adding small touches like calming colors or an ergonomic chair can create a setting where you’ll actually want to work, not just have to.

Moving Forward with a Healthy Approach to Academic Success

Academic success isn’t defined solely by grades. It also means keeping a healthy mindset toward learning and not letting stress get the best of you. Even minor changes in your daily study routines can significantly reduce stress levels.

Chronic academic stress must be addressed. If it’s not, it can cause anxiety disorders, depression, and more. Early intervention through therapy and counseling is the most effective way to protect student mental health.

“Chronic academic stress can contribute to long-term anxiety and depression. It is important to develop healthy coping strategies early on to maintain good mental health”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

For students seeking professional guidance, platforms like Talkspace offer convenient online access to mental health support tailored to managing academic stress and challenges. By combining the strategies outlined here with expert help, students can build resilience and approach their academic journey with a stronger sense of well-being, mentally, emotionally, and physically. Don’t hesitate to reach out to Talkspace for personalized online therapy and explore additional mental health tips for students to thrive throughout your studies.

College is an exciting chapter — new friends, experiences, and opportunities. However, between course deadlines, social obligations, and personal responsibilities, it can also feel overwhelming. The good news is that college stress doesn’t need to control your life. By learning how to manage stress in college, you can stay focused, maintain your mental health, and actually enjoy this transformative chapter in your life. Managing stress effectively isn’t about eliminating challenges, but about building the skills to navigate them with resilience and confidence.

Consider some of these stress management techniques for college students — from time management to boundary-setting — to start creating a healthier, more balanced routine today.

Why You Should Prioritize Stress Management in College

Managing stress is about more than just getting through the day — it’s an investment in your future health and well-being, too. Research shows that chronic stress can impair memory, concentration, and academic performance. If left unchecked, college stress can also increase the risk of anxiety, depression, and even long-term health issues like heart disease.

On the other hand, learning how to deal with stress in college or early adulthood builds emotional resilience, sharpens problem-solving skills, and can even boost graduation rates. A recent study published in Frontiers in Psychology found that students who practice regular stress management strategies reported higher GPA scores and better overall well-being. In other words, managing stress isn’t a luxury for college students — it’s essential for cultivating sustained success academically, socially, psychologically, and emotionally. 

How To Manage Stress in College

If you’re feeling overwhelmed, take a breath. There are practical ways to make things lighter and manageable. Figuring out how to manage stress in college isn’t about doing everything perfectly. It’s about finding simple, doable strategies that can fit seamlessly into your everyday life.

These 12 stress management techniques for college students are designed to help you feel more balanced, more focused, and more like yourself, even when college life gets busy. You don’t need to master them all at once. Think of it like building a toolkit. Take what works for you, leave what doesn’t, and remember that even small changes can have a big impact on your mental health over time.

1. Prioritize time management and organization

Time management can help you work smarter, not harder. Start by using a planner or digital calendar to map out all your assignments, exams, and deadlines. If mapping out the whole semester at once feels like too much, take it week by week. Break big projects into smaller tasks and set mini-deadlines for each step. Consider color-coding each subject or using productivity apps for easier tracking. 

The key is to remember to come back to your planner daily, even if it’s just to quickly review the day ahead. Staying organized helps avoid last-minute stress or the need to pull an all-nighter. It’ll also make it easier to stay calm, focused, and in control, even during the most hectic weeks.

2. Develop a structured study routine

Jumping head-first into a study session without a clear plan can leave you feeling scattered, frustrated, and vulnerable to college burnout. Instead, try setting up a simple routine that helps you focus on the most important material. Consider the Pomodoro technique: work for 25 minutes, then take a 5-minute break. Repeat this cycle 3 or 4 times, then take a longer break to give your brain time to consolidate what you’ve learned. 

Some college students also find it helpful to create a dedicated study zone — whether at a quieter table in the library or a comfy chair in a campus cafe. Establishing a steady and predictable routine trains your brain to associate your study space with uninterrupted focus time. Once you get the hang of it, you might even find it easier to get “in the zone” more quickly. 

3. Seek academic and emotional support when needed

Just because you’re away from home, it doesn’t mean you have to navigate college challenges alone. When you feel stuck with a confusing assignment or get overwhelmed by your emotions, reaching out can make all the difference. 

“College is a huge adjustment. And though it’s an exciting time with so many possibilities in store, it takes time to realize that former creature comforts aren’t as accessible. With that, stress can truly sneak up on you. Mapping out support early, by locating resources, can be a huge relief. It can remind you where to go even before you might need it-just in case! Balancing new friendships and a new workload are not impossible, but having support lined up can minimize perceived stress and help you navigate new social situations.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

You might start by visiting your professors during office hours to clarify the material or guide you toward the right resources for getting additional help. Getting some face time with your professors early on might even make them more likely to give you some leeway later in the semester if you need it.

Many colleges have incredible resources for students, such as writing centers, tutoring centers, or peer study groups. You can also see if free or low-cost counseling services are available at your school. Talking to someone who understands your stressors can help you process stress before it snowballs into bigger issues. Seeking support isn’t a sign that you’re failing — it’s simply a guardrail to keep you on track and empower yourself to succeed.

4. Engage in regular physical activity

When your schedule is packed, exercise might feel like the first thing to cut, but it’s actually one of the best tools you have for managing stress from college, and beyond. Physical activity releases endorphins, the brain’s natural mood boosters, helping you feel more energized and less overwhelmed. 

Aim for at least 30 minutes of active movement most days, whether through a yoga class, a quick jog across campus, or a pitstop at the gym before a meal. Research shows that regular aerobic exercise can have lasting improvements for cognition, attention, and overall well-being. 

5. Get enough sleep and establish a healthy sleep schedule

Sleep might feel like a luxury in college, but it’s not. Proper sleep is absolutely essential for allowing your brain and body to recharge. Aim for 7-9 hours each night by setting a consistent bedtime and limiting late-night screen time. Consider creating a wind-down routine with calming activities like reading or gentle stretching. Students who get enough sleep perform better and have fewer mental health problems in the long run. 

6. Practice mindfulness and relaxation techniques

Mindfulness exercises help you slow down and reconnect with the present moment. When things feel chaotic, start small: try deep breathing for a few minutes before class or following a short, guided meditation when you first wake up. Progressive muscle relaxation (tensing and releasing different muscle groups) helps strengthen the mind–body connection and can relieve physical tension. 

“Living in a new environment inevitably means ‘routines’ are off. But it takes little time to develop a new one. Routines help us stay ahead of stress, and help us feel organized. If you can, incorporate physical exercise to improve clarity, rest and also fun. Without a doubt, routines help us feel more in control especially when adjusting to a new phase of life.”

 – Talkspace therapist Elizabeth Keohan, LCSW-C

7. Use journaling to process thoughts and emotions

When your mind feels cluttered with thoughts and emotions, journaling for mental health can help you untangle them. Spend a few minutes per day writing down what’s stressing you out or reflecting on what you’re grateful for. The physical act of putting thoughts on paper signals to your brain that it’s safe to release them, freeing up precious mental real estate for more important things. 

8. Listen to music to relax and focus

Don’t underestimate the power of music to shift your mood and sharpen your focus. Consider creating playlists for different needs — upbeat tracks for motivation, calming music for relaxation, and instrumental or lo-fi beats for studying. If lyrics feel too distracting, try ambient sounds or classic music. Just a few minutes of listening during your Pomodoro breaks can help reset your focus. 

9. Maintain a balanced diet and stay hydrated

If you’ve heard this one a lot, it’s because it’s really important. What you eat and drink directly affects how you feel, think, and handle stress. Nourish your body with nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains. Try to limit heavy, ultra-processed snacks that leave you feeling sluggish halfway through a lecture. Staying hydrated is just as important. Even mild dehydration can sap your energy and focus, especially when your stress levels are high.

10. Set realistic goals and expectations

Chasing perfection is a vicious cycle that can turn everyday tasks into unnecessary stressors. Instead, focus on realistic and achievable goals. Break larger projects into smaller steps and be intentional about celebrating small wins along the way. It’s okay if everything isn’t perfect — being in college means you’re here to learn, not get it right every time. Mistakes are a natural part of learning, not a sign of failure. 

11. Take intentional breaks and social time

One of the best mental health tips for college students dealing with stress is to take a step back from your responsibilities. Our brains simply aren’t designed to focus nonstop, and that’s a good thing. Regular breaks actually boost productivity and creativity. 

Step away once in a while to stretch or grab coffee with a friend. Scheduling time for social connection isn’t slacking off; it’s crucial for maintaining the balance our bodies need. By making space for work and play, you’ll overcome college stress with more energy and resilience.

12. Learn to say no and set boundaries

College is all about trying new things, but saying yes to everything can leave you feeling stretched too thin. If you’re feeling overwhelmed by your schedule, practice checking in with yourself before agreeing to additional commitments. Ask yourself, “Do I really have the time and energy for this?” 

It’s okay to politely decline invitations or limit extracurriculars if you simply don’t have the bandwidth. Setting boundaries isn’t selfish — it’s essential for protecting your mental health. 

“College is such an exciting time if afforded the privilege. And with that, it opens up a feeling of excitement and perhaps a little invincibility-it can feel like you can take on anything and everything! I encourage being mindful, and staying committed to your core values, in order to not bottom out as a result of taking on too much. When you honor things you truly love and what you want to explore, it becomes easier to limit, say no to things and embrace the things you actually do want to be involved in. When it’s clear to you internally, it becomes more clear to communicate effectively.”

 – Talkspace therapist Elizabeth Keohan, LCSW-C

Moving Forward: Building Healthy Stress-Relief Habits

Learning to manage stress in college is a journey, not a destination. By exploring different strategies to reduce stress, you’ll discover what works best for you and build a personalized toolkit for resilience in college and beyond your time on campus.

It’s okay to seek additional support when you need it. Talkspace offers flexible and accessible online therapy options that can mesh seamlessly with your busy schedule. Whether you’re dealing with academic stress, personal challenges, or just need someone to talk it all through with, Talkspace is here to help you navigate college life with confidence.

Sources:

1. Almarzouki AF. Stress, working memory, and academic performance: a neuroscience perspective. Stress. 2024;27(1). doi:10.1080/10253890.2024.2364333 https://www.tandfonline.com/doi/full/10.1080/10253890.2024.2364333
2. I’m so stressed out! fact sheet. National Institute of Mental Health. Accessed April 14, 2025. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
3. Barbayannis G, Bandari M, Zheng X, Baquerizo H, Pecor KW, Ming X. Academic stress and mental well-being in college students: correlations, affected groups, and COVID-19. Front Psychol. 2022;13:886344. doi:10.3389/fpsyg.2022.886344 https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.886344/full
4. Lin, Y, Gao, W. The effects of physical exercise on anxiety symptoms of college students: A meta-analysis. Front Psychol. 2023;14:1136900. doi:10.3389/fpsyg.2023.1136900. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.1136900/full

5. Improve your child’s school performance with a good night’s sleep. Sleepfoundation.org website. Updated March 1, 2023. Accessed April 13, 2025. https://www.sleepfoundation.org/children-and-sleep/sleep-and-school-performance

Stress is an undeniable part of life. It’s even healthy in some instances — but for a lot of men, it’s something they struggle silently with. Research estimates that 8 in 10 men experienced moderate to extreme stress in the last year.

Societal expectations and stigmas that exist around mental health prevent some men from even acknowledging they feel stressed at all — and seeking help is out of the question. After all, we live in a culture that promotes toughness in males, which leaves some stressed men resigned to endure pain on their own.

The unspoken and often unnoticed male stress can take a severe toll on these men. Studies show that stress can influence mood, behavior, and physical health — but it doesn’t have to be this way. Here, you’ll learn how stress manifests in men, the long-term consequences of not addressing it, and effective strategies to manage it in healthy ways.

How Stress Manifests in Men

Stress can manifest differently in everyone, regardless of gender, but the signs of stress in men are commonly physical, emotional, or behavioral in nature. Recognizing male stress is a crucial step that empowers you to address it before more severe or complex health-related issues arise.

Physical symptoms of stress in men

Many men experience physical symptoms of stress. If left unaddressed, they can lead to more severe concerns, like heart disease or the development of hypertension. The good news is that the right coping strategies can really help.

Common physical symptoms of stress in men include:

• Headaches
• Muscle tension
• Digestive problems
• Fatigue, unexplained aches or pains
• Difficulty sleeping 

Emotional symptoms of stress in men

Male stress can cause an emotional response, too. Unfortunately, when men internalize their stress, the emotional symptoms can escalate into a more serious mental health condition, like anxiety or depression. 

Common emotional symptoms of stress in men include:

• Feeling overwhelmed
• Being anxious
• Being more irritable than usual
• Feeling disconnected from emotions
• Having mood swings
• Feeling a persistent sense of frustration

Behavioral signs of stress in men

Behavioral changes are yet another indication of a stressed man. Acting out or responding to high levels of stress through behavior can compound the issues stress creates in a man’s life.

Common behavioral symptoms of stress in men include:

• Increased irritability
• Withdrawing from social events or activities
• Using unhealthy coping mechanisms like drinking, doing drugs, or smoking
• Suddenly, being more impatient
• Exhibiting aggression
• Struggling to manage responsibilities

“Stress manifests in men as denial, emotional blunting, displacement of conflict, and unhealthy coping. Overeating, over-indulgence in exercise, heavy drinking or using drugs, and getting addicted to porn are a few ways men [may] address their mental or emotional stress.”

– Talkspace psychiatrist Dr. Muhammad Munir

The Impact of Unaddressed Stress in Men

It’s easy for some men to try and ignore their stress or chalk it up to having a lot on their plate. When stress isn’t addressed, though, it can impact physical health and exacerbate mental health issues. Long-term stress can affect your life, your relationships, and your work environment. Understanding the types of stress and how they manifest is important.

Health consequences

When you don’t learn to manage your stress level, your physical health is at risk. Chronic stress is linked to a range of effects on the body’s systems, including:

• Musculoskeletal
• Respiratory
• Cardiovascular
• Endocrine
• Gastrointestinal
• Nervous
• Reproductive  

Mental health challenges

Stress can become an emotional burden. Because men are less likely to get help, their stress can turn into anxiety, depression, or burnout. When stress builds up, and you don’t have proper coping tools to deal with it, there’s a higher risk of feeling isolated, hopeless, or even having thoughts of suicide.

Effects on relationships and work

One of the most unfortunate parts of stress is that it doesn’t just impact the person experiencing it. Men who feel stressed often see a shift in personal and professional relationships. 

At home, their stress can lead to withdrawal or irritability. It can make it difficult for them to connect with family members and loved ones. Stress can also negatively impact performance and productivity at work, leading to burnout that compounds their stress even further.

How to Cope with Stress as a Man

With men and stress, coping means being intentional and having tools to address both the body and the mind. Adopting healthy habits and finding a strong support system can help you manage your psychological stress effectively so it doesn’t overwhelm your entire life. Here are some stress management techniques that may help.

Decompress with a wind-down routine

Whether you choose to destress after work or before you go to bed, a wind-down routine can help release stress that builds up throughout your day. You can try reading, working out, listening to music, walking, or doing anything that signals to your body and mind it’s time to let go and rest. Consistently reducing stress levels can improve resiliency, sleep quality, and mental preparation for the next day. 

Lean on brotherhood for support 

Keeping an inner circle of trusted male friends or family members can be an effective outlet when you feel stressed and need to vent. However, it’s also important to remember that professional help is always available and can provide valuable support. Knowing you’re not alone in your struggles can help.

Focus on what you can control

Understanding what you can and can’t control is empowering. Stress often comes from feeling overwhelmed and out of control. Focusing on what you can change — like your daily routine, health habits, the people you choose to spend time with, or how you respond to specific challenges — will help you feel calm. Understanding and letting go of things you can’t change helps you better manage the stress you encounter in the future.

Talk it out with a therapist

Therapy is an invaluable tool for learning to effectively manage stress. Working with a therapist means you can identify the sources of your stress and address unresolved issues. You’ll also learn effective coping skills so stress doesn’t take over your life.

“Men are strong, but the real strength is taking care of yourself first before your loved ones. It’s OK to get help. It’s not a sign of weakness.”

– Talkspace psychiatrist Dr. Muhammad Munir

Strengthen your mind with meditation 

Mindfulness and meditation are proven ways to reduce everyday stress and anxiety. Regular practice will help you build mental resilience. At the same time, you’ll learn to stay in the moment and remain calm, even in a stressful situation. Meditating also offers physical health benefits and has been linked to improved emotional and mood regulation, reduced blood pressure, and lower heart rate.

Channel stress through physical activity

Exercise helps stress by releasing endorphins — also known as the body’s feel-good hormones — to help clear the mind and lift the spirit. If you enjoy running, lifting weights, swimming, or any other physical activity, use these outlets to channel stress into movement so you’re physically and mentally stronger.

Get outdoors

Spending time in nature is an excellent way to reset and recharge. It’s also great for stress relief. Nature has a calming effect on the mind, which can help you manage stress and anxiety. Whether hiking or sitting by a creek, being outdoors allows you to step away from stress as you gain clarity and calmness in your life again.

Conquer Stress with Talkspace

Talkspace is an online therapy platform that helps men address stress head-on. Identifying signs of stress in men and using coping tools to manage it can be crucial for maintaining physical and mental health. Talkspace makes therapy accessible by empowering men to take control of their stress and sharing more about their mental health. Licensed and experienced therapists can help you whenever and wherever you’re ready.

Seeking help and learning to manage your stress is a sign of strength. If you’re ready to get started with therapy for stress, reach out to Talkspace today. You don’t have to wait until you’re overwhelmed to get a handle on your stress.

Sources:

1. Gallup. Employee burnout: the causes and cures. Gallup.com. Published August 5, 2024. https://www.gallup.com/workplace/508898/employee-burnout-causes-cures.aspx. Accessed August 11, 2024.
2. John A, Bouillon-Minois JB, Bagheri R, et al. The influence of burnout on cardiovascular disease: a systematic review and meta-analysis. Frontiers in Psychiatry. 2024;15. doi:10.3389/fpsyt.2024.1326745. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10909938. Accessed August 11, 2024. 
3. Kriakous SA, Elliott KA, Lamers C, Owen R. The Effectiveness of Mindfulness-Based Stress Reduction on the Psychological Functioning of Healthcare Professionals: a Systematic Review. Mindfulness. 2020;12(1):1-28. doi:10.1007/s12671-020-01500-9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511255/. Accessed August 11, 2024. 

Sources:

1. Nurse burnout: What is it & how to prevent it | ANA. ANA. Published February 1, 2024. https://www.nursingworld.org/content-hub/resources/workplace/what-is-nurse-burnout-how-to-prevent-it/. Accessed August 13, 2024.
2. Hossain F, Clatty A. Self-care strategies in response to nurses’ moral injury during COVID-19 pandemic. Nursing Ethics. 2020;28(1):23-32. doi:10.1177/0969733020961825. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7604672/. Accessed August 13, 2024.