Top Tips for Staying Healthy and Stress-Free in College

St. Johns Unviersity Students walking on the Queens, New York campus

January 20, 2025

Let’s be real: college life can feel like a constant juggling act. Between late-night study sessions, back-to-back classes, and trying to have a social life, taking care of yourself might not always make it to the top of your to-do list. But here’s the thing—if you’re running on empty, everything else gets harder.

That’s where health and wellness come in. Staying on top of your mental and physical health isn’t just about surviving—it’s about thriving. At St. John’s University, you’ve got resources like counseling, wellness programs, and health services that are here to back you up. This guide is all about real, practical ways to help you crush your goals without burning out.

Why Health and Wellness Matter in College

Health in college often takes a backseat to classes, assignments, and social events. But here’s the truth—your well-being is the backbone of your success. Focusing on health and wellness now pays dividends in ways you might not even realize. Imagine performing better academically, managing stress effectively, and creating lifelong habits. It all starts with small, consistent actions.

St. John's University student working on a labtop

Improved Academic Performance

When you’re well-rested, nourished, and active, you’re not just surviving—you’re thriving. Sleep helps consolidate memories and maintain focus, while eating healthy in college fuels your brain and body for demanding tasks. Regular exercise enhances your mood and sharpens problem-solving skills. These healthy habits equip you to tackle academic challenges and maintain productivity throughout the semester.

Student Stress Management

Deadlines. Exams. Group projects. College can feel like a pressure cooker—and more than 75 percent of college students experience moderate to high stress. Without effective student stress management, these pressures can lead to burnout. Techniques like time-blocking, taking breaks, and seeking support from friends or counselors can make stress more manageable. Managing stress isn’t just about avoiding breakdowns; it’s about creating space to enjoy your college journey.

Building Lifelong Habits

The habits you develop now extend far beyond campus. Incorporating exercise today sets the stage for staying active as a professional. Learning to cook balanced meals ensures you won’t rely on fast food when life gets busy. Even practicing mindfulness helps you navigate future life transitions with calm and resilience. These healthy habits for college students pave the way for a balanced life beyond graduation.

Common Physical and Mental Health Challenges College Students Face

College life comes with its share of challenges. The good news? You’re not alone, and understanding these hurdles is the first step in overcoming them.

Sleep Deprivation

Pulling all-nighters might feel like a rite of passage, but chronic sleep deprivation can impair memory, focus, and immunity. Studies have even shown a lack of sleep impairs learning ability by up to 40 percent.

Poor Nutrition

Eating healthy in college doesn’t have to be complicated. Skipping meals or relying on sugary snacks can lead to energy crashes and difficulty concentrating.

Academic and Social Pressure.

It’s common to struggle with college student problems like time management or meeting expectations. Recognizing your limits and asking for help—whether from professors or counselors—can alleviate the strain.

Tips for Supporting Your Health and Wellness

Small changes can make a big impact. Here are actionable steps to help you strike a balance and thrive in college:

Prioritize Sleep. Aim for seven or eight hours of quality sleep each night. Create a calming bedtime routine and make your room a sleep-friendly space.
Stay Active. Exercise boosts both physical and mental health—and it doesn’t take much to make a difference. For example, a 15-year study of more than 55,000 Americans found running just five to 10 minutes a day at a slow pace significantly reduced risks for all causes of death and could even extend a person’s life by several years. Find an activity (St. John’s offers many to choose from at our Campus Recreations Center) you enjoy and incorporate it into your week, even if it’s just a 10-minute workout.
Eat a Balanced Diet. Think of food as fuel. It can make a substantial difference in how you perform academically. Preparing meals on Sundays or keeping grab-and-go snacks like nuts and fruit on hand makes eating healthy in college achievable.
Practice Mindfulness. Mindfulness helps reduce stress and keeps you grounded. Apps like Headspace or Calm offer quick meditation sessions perfect for busy students.
Set Boundaries. Protecting your mental health might mean saying “no” to extra commitments. Boundaries are essential for recharging and focusing on what matters most.

Support Services Available at St. John’s University

Whether you’re tackling big challenges or just need a little extra support, we’ve got services to help you stay healthy, balanced, and ready for whatever’s next.

A table with two students representing St. John's University Health Services

Health Services: Whether it’s a quick check-up, vaccinations, or tips on staying healthy, Health Services is here to keep you feeling your best. Think of it as your go-to spot for proactive health care.

Counseling Services: You don’t need to hit a breaking point to talk to someone. Counseling and Psychological Services (CAPS) is all about helping you manage whatever’s on your mind, from stress and anxiety to relationship stuff or just feeling off. They’ve got one-on-one counseling, crisis support, and workshops to help you work through the tough stuff and thrive.

Wellness Programs: Need help balancing everything? Wellness programs at St. John’s are packed with resources to help you build healthy habits. From nutrition tips to stress hacks, these workshops and events are designed to make your life a little easier. Plus, if you’re looking for some extra guidance, Wellness Coaching pairs you with a coach to help you set goals, stay motivated, and figure out what works for you.

St. John's ambassadors speaking to prospective students and parents about the admissions process

Ready to Start Your Journey?

Taking care of your health is one of the best investments you can make in yourself, so take it one step at a time. Learn more about the programs and opportunities that make St. John’s University a place where students grow and succeed or take the next step by applying today. Your future self will thank you!