Your step-by-step guide to managing anxiety
For many college students, anxiety is a quiet companion—unseen by most, yet constantly present. For Kate Ashley Pedroso, a junior social work major from the Philippines, it shows up in familiar ways: a racing heart, restless nights and thoughts that refuse to quiet down.
“I usually know I’m anxious when I start feeling really nervous or uncomfortable in a situation, or when negative thoughts keep running through my mind,” she said. “It often happens when I feel overwhelmed—my heart starts racing, and I can’t seem to focus.”
Experts remind us that this feeling is not unusual, she said. As Psych Central notes, “When anxiety strikes, turning to your favorite coping skills can help calm your mind and body.” Yet, as Pedroso has learned, the challenge lies in finding which coping skills work best.
The weight of expectations
Like many students, Pedroso said she admits part of her anxiety stems from fear of failure. Coming from a family with high standards, she said she feels the weight of expectations—both her own and others.
“When I don’t meet the expectations, I worry others will be disappointed in me or think I’m not doing well,” she shared. “I still don’t want to let them down. That fear sometimes affects how well I perform.”
Exams and group activities heighten that pressure, Pedroso said, while her part-time work in customer service brings its own challenges. “When customers get upset, I get really nervous. Their satisfaction comes first, but it’s hard when I can’t meet their expectations.”
As BYUH Women’s Services & Resources explains, “There is a difference between feeling anxious and having an anxiety disorder. It is normal to feel nervous when facing a new or challenging experience. These feelings, however, should not disrupt your everyday activities.” Feelings of excessive worry, distorted thinking, excessive perfectionism, excessive niceness, unresolved regret and guilt are all symptoms of anxiety disorders, the website adds.
Understanding that difference, Pedroso said, has helped her acknowledge when she needs to slow down and when she needs to seek support.
Even if you incorporate all of these techniques and tips, you may still experience moments of anxiety—but these coping skills can help you to adapt and better respond.
Coping with care
Despite the challenges, Pedroso said she has built routines that help her keep anxiety from taking over. Prayer anchors her—something her parents remind her never to forget. Journaling is another outlet, she said, where she collects notes, candy wrappers, photos and small mementos that bring her joy.
“I’m very sentimental,” Pedroso laughed, explaining how even little scraps of paper turn into reminders of good moments. Writing her thoughts also has another benefit, she said. As Psych Central points out, “Seeing your anxious thoughts laid out on paper, and outside your head, can help make them seem more manageable.”
Nature, too, provides relief, Pedroso said. “If I stay indoors too long, I tend to overthink. Being outside in a calm, peaceful place, like the beach, helps me clear my mind.”
Pedroso said counseling has also been a turning point. “The therapists don’t just talk to you—they also give activities that keep you engaged and help you feel validated. They’re so kind and professional, and you can genuinely feel their care and love.”
Mental health specialists from BYUH Counselling Services affirmed the value of such strategies: “Different coping skills work for different folks—one person might benefit most from physical methods…another might find that emotional methods are the key.”
Lessons from anxiety
Living with anxiety, Pedroso said, has taught her resilience. “It has taught me to be more independent emotionally. I’ve learned to rely on myself, find solutions to my problems and grow from
the experience.”
Far from holding her back, Pedroso said she believes anxiety has shaped her into a stronger person. “If I can make myself happy, I can also bring happiness to others. The most important lesson for me is this: help yourself first. Learn who you are, recognize your limits and trust in your ability to cope.”
As Psych Central adds, “Even if you incorporate all of these techniques and tips, you may still experience moments of anxiety—but these coping skills can help you to adapt and better respond.”
A word for others
To students walking a similar path, Pedroso said her advice is simple but heartfelt: “Don’t let your worries pile up. Find a circle of good friends—or even just one person you can trust. And don’t keep your feelings bottled up. Your feelings are valid.”
Her story echoes the reminder from Psych Central: “Just knowing you have some coping skills to rely on can provide comfort in times of stress.”
Anxiety may be a heavy weight, but the tools she’s gathered—prayer, journaling, nature, counseling and trusted friendships—help her carry it with grace, Pedroso concluded.