Self-Care: Helping College Students Navigate Anxiety

Carl O'Quin, MSN, PMHNP-BC, APRN

Self-care is often associated with spas, facials, and massages, but more pragmatic routines, such as dietary changes, exercise, and scheduled rest, are frequently overlooked. Anxiety can prevent individuals from fully relaxing into their daily lives, making pampering a source of momentary relief rather than sustained benefit. Diet, exercise, and rest, by contrast, offer meaningful support for mental health and promote self-care to help college students navigate anxiety.

Dietary Interventions

Emerging research supports dietary interventions for anxiety. One study found that low-methoxy (LM) pectin, a compound found in citrus peels, lowered anxiety scores by as much as four points compared to control groups (Vijay et al., 2024). Probiotics also show promise in supporting both depression and anxiety, with limited studies focusing on foods containing live cultures that support gut microbiota (Hu et al., 2025). While LM pectin may require supplementation to reach therapeutic levels, probiotic-rich foods — including kimchi, yogurt, sauerkraut, and commercially available supplements — are widely accessible. Fatty fish have long been associated with brain health and mood, with research suggesting benefits from supplements higher in EPA or from consuming the equivalent of three fatty fish meals per week (Mischoulon, 2020).

Beyond specific compounds, foundational dietary habits also matter. Magnesium, found in leafy greens, nuts, and seeds, has been associated with reduced anxiety symptoms, as deficiency in this mineral is linked to heightened stress responses. Stabilizing blood sugar through regular meals and limiting refined sugars can reduce mood fluctuations that worsen anxiety. Reducing caffeine and alcohol intake is also worth considering, as both substances can elevate physiological arousal and interfere with sleep, compounding anxiety over time. As with any supplement, individuals should consult their physician before making changes, particularly when medication is already part of their treatment plan.

Exercise

Physical activity is one of the most well-researched non-pharmacological interventions for anxiety. Regular aerobic exercise has been shown to reduce symptoms by regulating stress hormones such as cortisol and supporting the release of endorphins. Even moderate activity, such as a 30-minute walk several times per week, can produce meaningful benefits. For individuals whose anxiety makes structured exercise feel overwhelming, gentle movement such as yoga or stretching offers a lower-barrier entry point while also incorporating breath awareness and body regulation.

Sleep and Rest

Rest is not simply the absence of activity, it is an active component of mental health maintenance. Poor sleep and anxiety exist in a cyclical relationship, with each worsening the other. Establishing consistent sleep and wake times, limiting screen exposure before bed, and creating a wind-down routine can meaningfully improve sleep quality. Brief, scheduled rest periods throughout the day can also reduce cumulative stress. Mindfulness and breathwork practices are particularly useful here, bridging the immediate relief of pampering self-care with the deeper regulation supported by clinical treatment.

An Important Note

Although research has explored supplementation and dietary changes as standalone treatments, these approaches should not replace professional evaluation or monitoring. The interventions discussed are intended to complement mental health treatment, not substitute for it. That said, dietary support used alongside counseling and medication may help alleviate acute distress and could potentially reduce some risk factors associated with suicidal ideation (Mischoulon, 2020).

It is important to remember that individuals experiencing anxiety, as well as those with depression, may present with suicidal thoughts. If anxiety interferes with daily functioning, or if thoughts of self-harm or suicide occur, please encourage professional support. The Suicide and Crisis Lifeline is available by calling or texting 988.

For more information:

Blackwelder, A., Hoskins, M., & Huber, L. Effect of inadequate sleep on frequent mental distress. Preventing Chronic Disease, 18. http://dx.doi.org/10.5888/pcd18.200573

Hu, J., Zhang, Y., Liu, C., Gkaravella, A., & Yu, J. (2025). Effects of microbiota-based interventions on depression and anxiety in children and adolescents — A systematic review. Journal of Pediatric Gastroenterology and Nutrition, 81(2), 404–416. https://pubmed.ncbi.nlm.nih.gov/40420533/

Mischoulon, D. (2020). Omega-3 fatty acids for mood disorders. Harvard Health Publishing. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

Stonerock, G., Gupta, R., & Blumenthal, J. Is exercise a viable therapy for anxiety? Systematic review of recent literature and critical analysis. Progress in Cardiovascular Diseases, 83, 97–115. https://doi.org/10.1016/j.pcad.2023.05.006

Vijay, A., Kelly, A., Miller, S., Marshall, M., Alonso, A., Kouraki, A., Probert, C., Simpson, E. J., & Valdes, A. M. (2024). Supplementation with citrus low-methoxy pectin reduces levels of inflammation and anxiety in healthy volunteers: A pilot controlled dietary intervention study. Nutrients, 16 (19), 3326. https://pubmed.ncbi.nlm.nih.gov/39408292/

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April 15, 2026