How to deal with Depression and Anxiety as a Student?

Exam time is coming up, and the pressure of expectations is mounting. Parents, society, friends and top-ranking colleges where you wish to get enrolled add up to your already tense mind.

A recent 2025 report states that 70% students are facing anxiety and 50% are dealing with depression. Mostly, this anxiety is driven by academic factors. Intense academic pressure and competition, and social media influence are the top contributing factors.

You need a cure and a way out of these. As a career counsellor, I have dealt with anxious students and also students facing depression due to parental expectations. So, I know what it is at this stage of your academics.

Let’s understand the factors in detail.

How to deal with Depression and Anxiety as a student?

Soon, 10th and 12th graders will have board tests. You might not be ready, not be sure of yourself, or believe that the issue at hand is too big for you to handle. A lot of kids your age have been through this.

It might be hard to handle everything if you already have a lot to do at school and are worried about tests. Why do you worry and feel lost when things are this bad?

The WHO says that 14.3% of kids around the world have a mental health issue, such as depression, worry, or changes in the way they act. More teens and young adults (15–29 years old) are killing themselves now than at any other time. This is really scary.

That’s really great, right? New data shows that the mental health of students is getting better for the first time in years. More and more teens and young adults are getting help in different ways.

If you are a student who is stressed out or depressed, this full guide will tell you why, what to look out for, and most importantly, how to deal with depression and anxiety.

Why do kids feel anxious and depressed?

Find out why kids have mental health issues. This is the first thing that needs to be done to fix them. Teens can have a lot of problems with their mental health and worry, and these problems are all connected.

Students are mostly worried because of stress from school

Dealing with Depression and Anxiety as a student is difficult. Kids are often sad and worried because they are under a lot of stress at school. Having to do well in school, get good grades, and pass hard tests causes a lot of stress.

A lot of kids believe that how well they do in school and on tests will determine their future. A lot of studies have shown that stress over tests makes people more likely to become depressed.

Having to deal with tests, projects, and high standards all at the same time is very bad for students’ mental health. A lot of people say they always feel like they fall short, no matter what they do.

#1: What social media does to the mental health of kids?

Social media influence makes it worse for teens to be sad and tense. A study by the National Centre for Health Research found that teens (12–17 years old) who use social media say they are:

• Sad: 13% of the time
• Angry: 32% of the time

When they look at other people’s highlight reels, they feel like they’re missing out (FOMO) and not good enough.

Students who spent just one hour more each day on social media were much more likely to be sad and nervous, according to a study from UNC-Chapel Hill. Spending too much time in front of a computer screen keeps you from doing good things like going to the gym, sleeping, and talking to real people.

Getting alerts and reading all the time can also make it hard to fall asleep. The blue light makes your melatonin levels drop, which makes it hard to fall asleep and stay asleep.

What family members expect and money problems?

A lot of kids feel like they need to do what their parents tell them, like follow family rules, get good grades, or go to a certain school. This is too much if your interests and goals don’t go together.

These fears get worse when you have money problems. 41% of college students are stressed out because they don’t have enough money, new polls show. Worries about things like tuition, loans, living costs, and finding a job after college are all part of this.

Students who are lonely and can’t sleep?

There are still lots of kids who are alone. In 2025, 52% of college students said they were really lonely. In 2022, it was less than 58%, but more than half of all college students were still hurt.

Because of COVID-19, it was hard for people to get in touch with each other. After the summer break, many kids are still having trouble making friends.

The same goes for not getting enough sleep. It can be hard to get enough sleep if you have bad habits, have homework that keeps you up late, or use social media. Not getting enough sleep makes mental health issues worse, which makes the loop worse.

How to Figure Out If a Student Is Depressed or Anxious?

You can help teens right away if you can tell when they are feeling sad or worried. These are some common warning signs:

What to Look for When You’re Having Emotional Problems

• Constant stress and worry: worrying about small things that get in the way of daily life
• Mood swings and irritability: getting mad or upset over small things all the time
• Not having any hope or value in life; thinking that things won’t get better or that life is pointless
• Things like hobbies, friends, and activities that used to make you happy become less important to you, and you can’t enjoy them anymore
• crying for no reason: crying a lot or feeling like you need to cry all the time

What are the signs of being bad?

• “Avoiding school” means not going to class, staying away from campus, or making up reasons not to go
• Not being able to concentrate, not finishing schoolwork, and getting lower test scores are all signs that you are not doing well in school
• To do this, you need to spend less time with family and friends and not answer calls or texts
• A big difference in how much you eat at night or during the day
• Drug abuse, careless driving, or putting yourself in danger to avoid problems are all examples of risky behaviours

Body Language That Means Something Is Wrong

At least one-third of kids who are anxious or depressed show physical signs like:

• Being chronically tired means being tired all the time, even when you get enough sleep
• Trouble sleeping: not being able to sleep or sleeping too much
• Headaches, stomachaches, or muscle pain that science can’t explain
• Big changes in weight that don’t happen because of what you eat
• Restlessness: Can’t keep still and is always moving around

Important: If you or someone you know has been sick with more than one thing for more than two weeks, you should see a doctor. You’re not weak if you show these signs; they just mean you need to take care of your thoughts.

How to deal with depression and anxiety as a student?

Where Does My Schoolwork Go?

You can’t learn as well when you have mental health problems. When kids are upset or worried, they say:

• Being unable to concentrate in school
• Having trouble remembering things and your back
• I missed due dates and didn’t finish my work
• Not as many good grades and test scores
• More likely to drop out

68% of students who took part in the Healthy Minds Study from 2024–2025 said that mental health problems got in the way of their schoolwork at least once a month. One out of every seventeen kids had this problem at least six days a month.

What Does Society Do?

Getting along with other people is hard when you’re stressed or sad:

• Pulling away makes relationships weaker, which makes friendships worse
• There is trouble and debate in the family
• When you feel alone, even when you’re with a lot of people, you’re isolated
• When you have social anxiety, you’re afraid to go to school, events, or meet new people

In the long run, what will happen?

If kids don’t get help, their mental health problems can get worse:

• A mental illness that a person has their whole life
• Not as many job opportunities and not as many chances to make money
• More likely to take drugs
• Bad things about partnerships
• Problems with health
• More likely to hurt yourself

Mental health problems usually start between the ages of 14 and 24. In fact, 75% of them start before they turn 24. Getting involved early will pay off in the long run.

The good news? You can get better if you are depressed or anxious. Most kids can do well in school and in life if they get the right help.

How to deal with depression and anxiety in healthy ways?

Tips for Students on How to Do Better

Start sleeping well:

• Go to bed and wake up at the same times every day, even on the weekends
• Every night, do something that makes you feel better
• Keep the room quiet, dark, and cool
• An hour before bed, don’t look at a screen

Work out often:

Getting some exercise and moving around are great ways to deal with mild to moderate stress and sadness. A 20-minute walk every day is good for you. When you work out, chemicals that make you feel good and chemicals that make you feel stressed are released.

Spend less time on social media:

• Do not use your tools too much every day
• Turn off alerts that you don’t need
• Do not read before bed
• Stop following accounts that make you feel bad
• Remember that social media only shows the best parts of real life

Think and pay attention:

You can feel less stressed if you do an hour of deep breathing or meditation every day. People who have never meditated before can learn how to do it with apps like Calm, Headspace, and Insight Timer.

Keep in touch with people:

Spend time with friends and family who care about you. Join groups or clubs that deal with things you like. If you can’t meet in person, plan to talk on video calls a lot.

Make a plan and stick to it:

Setting daily times to eat, study, sleep, and wake up can help you feel less stressed and more stable.

Eat healthy foods:

When you eat regular, well-balanced meals, your blood sugar and energy both stay stable. Don’t drink too much coffee; it can make you feel more tense.

Set attainable goals:

Break up big chores into smaller ones. Do not say “finish my paper,” but rather “write one paragraph.” Get pleasure from small wins.

These things can help kids and their parents in dealing with depression and anxiety:

• Make spaces where people can talk about their feelings without worrying about being judged
• Something is wrong if you notice changes in your mood, behaviour, or schoolwork
• Help them make dates for therapy and encourage them to get professional help
• To heal, be patient. It won’t happen all at once, and some days will be great and some days will be terrible
• “Less stress about school”: Your health is more important than your grades
• Do healthy things like show others how to handle worry and ask for help
• Connect kids with resources: Teach them how to use the help services that are out there

A study found that 47% of teachers and staff have talked to a child one-on-one about their mental health in the past year. These talks are very important.

When to Ask a Professional for Help

What do you need help with right away

Get help right away with:

• Think about or plan to kill yourself? Need help right away? Call a number or go to the emergency room closest to you
• Self-harm: You need help if you cut, burn, or hurt yourself in other ways
• For a few days, I can’t do anything. I am not able to get up, eat, or go to school
• Abusing drugs or alcohol: using drugs or alcohol to deal with mental pain
• If you have a severe panic attack, it will happen a lot, be very strong, and make you feel like you can’t stop it

These signs show that treatment might be helpful:

If you choose to get professional help,

• Sickness and signs last longer than two weeks
• Feelings get in the way of work, school, and relationships
• Some ways of helping yourself aren’t working
• Friends and family show they care
• You always have too much to do
• You don’t look like yourself

How can Indian students deal with anxiety and depression?

There are helplines for you. And, they are free.

Service	Hours	How to Get in Touch
AASRA	7 days a week, 24 hours a day	9820466726
Call 9152987821	8 AM and 10 PM, Monday through Saturday
Vandrevala Foundation	7 days a week	1860-2661-345 or 1800-2333-330
NIMHANS (Bangalore)	Open 24 hours a day, seven days a week	080 4611 0007
Sneha Foundation (Chennai)	24 hours a day, seven days a week	044 2464 0050
Sumaitri (Delhi)	2 PM to 10 PM	011 2338 9090
Government toll-free	24-hour, seven-day-a-week	14416 or 1800 891 4416

Different Ways to Get Professional Help

Teenagers and adults: Most schools offer therapy for free or a small fee. In 2024 and 2025, 55% of students knew where on campus to find classes for mental health.

Help groups, group therapy, online coaching, and therapy in person are all good types of treatment.

Psychiatrists and psychologists: To find out if the drugs are working, if therapy isn’t. Pros can be found in places like Practo and Tata 1mg, as well as in schools and hospitals.

• Peer support programs: Many colleges have trained student volunteers who talk to other people about mental health and help them

What to Look Forward to in Therapy

A lot of kids aren’t sure if they want to seek help. This is what happens most of the time:

1. Symptoms and medical background were discussed during the first exam
2. A health care plan made just for you
3. Regular meetings (at first, once a week was the norm)
4. Things to do or tasks to do between sessions
5. Over weeks or months, getting better little by little

Questions that many people ask

How often are college students upset or scared?

14.3% of teens (ages 10–19) around the world have a mental health problem every year. A lot of college students say they have mild to serious depression or anxiety. 37% of those surveyed say they have mild to serious depression or anxiety. About one-third of college students deal with these problems.

Rates going down is good news. As more people learn about and can get help, student mental health is slowly getting better.

Can kids get down when they use Facebook?

Researchers have found a link between spending too much time on social media and being more likely to be sad. It took a lot longer for students to feel better when they spent just one hour more a day on social media.

Adults and teens who use social media may be bullied there, have trouble sleeping, and have less free time to do fun things. But if you use social media sensibly and not too much, it can also help you learn about mental health and connect with other people who can help you.

Which of these is the most important clue that a student is depressed?

These are some very important red flags:

• Feeling sad or empty all the time
• Want to do things you used to enjoy
• Staying away from people
• Always tired
• (not getting enough or too much sleep)
• Changes in hunger and weight
• Having trouble deciding what to do or clearing your mind
• Not as many good grades
• Getting angry or grumpy
• Feeling bad about not being good enough
• Health problems that aren’t brought on by medicine
• Thoughts of committing suicide or putting yourself down

If these signs last longer than two weeks, you should see a doctor.

Does it make sense for kids to be scared or sad?

Kids can feel sad, worried, or stressed out sometimes. Tests, relationships, and making plans for the future are real things that they need to deal with. Mood swings that don’t last long don’t always mean you have a virus.

But you should get help from a professional if the feelings are too much for you to handle, last for weeks or months, or make it hard to do regular things. Having problems is not a sign of weakness; one in three college students has major sadness or anxiety. There is help out there.

Take care of your mental health

A lot of young people around the world are having real, big problems, like sadness and worry. But these diseases can be cured. Kids can learn and do well if they get the right help.

If you’re having trouble:

• The way you feel is real
• You’re not broken or weak
• Help is out there
• Things will get better
• You should feel better now

Do something or talk to a trusted person today. Talk to your school’s guidance office. Talk to a friend or family member. Help is only a phone call away if you need it.

If you want to help a struggling student, do the following:

• Say what you think
• Do not judge as you listen
• Give them the tools they need
• Keep going and wait
• Don’t give up on them

Last Thoughts

From what we know, it looks like we’re going in the right direction. The students’ mental health is getting better. More people are getting help. Not as much shame now. There’s still more to do.

Everyone in the school can get the mental health care they need and deserve. A lot of people think it’s brave to ask for help, and young people can do great in this world.