As the daughter of a high school guidance counselor, I knew all about the ins and outs of applying to college when the time came. Still, that did not make me immune to the elevated stresses and responsibilities that accompanied the process.
The college application time can be one of the busiest and most stressful times in one’s life. There are applications, essays and school visits, in addition to the constant pressure for good grades for an impressive transcript.
In fact, 76% of students surveyed by the National Association for College Admission Counseling (NACAC) consider the college application process a life-defining moment, and more than half named it is the single most stressful academic experience they had faced thus far.
This is why students must do everything they can to protect themselves during this hectic time, so they can put their best foot forward when preparing for their future.
Strategies to Preserve Your Well-Being When Applying for College
We talked to the experts to determine the best strategies that will help preserve your well-being when applying for college.
Begin Early
It is critical that you begin the college application process as early as possible to allow sufficient time.
Today, Danneil Mubbala is a student at the University of Pittsburgh, but she recalls the college application process all too clearly. “When I reflect on my experience as a high school senior, one of the most effective things I did was spread the work out over time,” she says. “Instead of cramming everything into the fall, I began writing my essays in the summer, requested letters of recommendation early, and applied to scholarships throughout the entire year.”
Sergio Pantoja Torres of Education World Wide works with students applying to international schools and offers his advice. “Applications to foreign universities, particularly in Europe, follow distinct systems like UCAS in the UK with earlier deadlines for competitive programs,” he warns.
Preparing early is especially important if you are a student athlete, Torres says. “Student-athletes pursuing NCAA programs should register early with the Eligibility Center and track core course progress, GPA thresholds and amateur status separately for Division I and II, as requirements like course counts and timelines differ,” he explains. “While NCAA eligibility no longer mandates test scores, always verify if target schools require SAT/ACT for admission or scholarships.”
Torres lists some tips to help you stay focused:
- “Focus on academic passion and subject-related pursuits rather than broad extracurriculars, secure relevant references and confirm transcript handling or language tests directly with each institution.”
- “Wherever you apply, organize deadlines in a central tracker, customize every component to reflect the school's priorities, gather strong targeted recommendations and quantify your impacts clearly.”
- “Submit early when options allow, proofread thoroughly, and present challenges as evidence of your resilience to maximize appeal.”
Don’t Delay Visits
Also, schedule your college visits as early as possible, says Rasetti of IvyWise.
“When you visit colleges, you may have certain preconceived notions about what a college will be like or where it ranks on your list,” she explains. “I have worked with students who have loved colleges based on what they’ve heard, and then after they’ve visited, they realize that it’s not the dream school they thought it was.”
Therefore, it is important to schedule visits as soon as possible to give yourself the most time to make your choice.
“There are so many places that will offer a great college experience, so be open to exploring and try not to pin your hopes on one dream school,” urges Rasetti.
Communicate
Communication can also play a big role in lowering stress levels.
"When the college process ramps up, we encourage families to put guardrails in place so it doesn't take over daily life,” says Lindsay Tanne Howe, Founder and CEO of LogicPrep. “Our advisors suggest designating a specific time to talk about college so it doesn't bleed into every interaction. Maybe it is Thursday night dinner or car rides to soccer practice. Outside of that window, college talk is off limits.”
Dr. Stacy Haynes, Ed.D., LPC, ACS, is a Counseling Psychologist and the proud mom of two college students. She shares her experience. “With my two children, we used a spreadsheet and had weekly check-in for the process on Sundays to make sure not to overload anyone and not to miss any applications. This weekly check-in allowed for honest conversations about schools, how many applications were needed that week and our expectations of each other in the process.”
She had great success with this approach, saying, “I am glad to say I survived two college application seasons, and both of my children are in their dream schools.”
Protect Your Wellbeing
There may also be external stressors you face when applying to college. For example, divorce is a common theme for many high school students. More than 1.8 million households experienced divorce in 2023, indicating that it is a common occurrence for many high school students.
Still, says Claire Law of Custody X Change, “When family divorce or custody battles disrupt life, college applications can feel overwhelming. Students can protect their well-being by carving out emotional boundaries and routines. Break the process into micro-steps, such as drafting one essay section per evening in a dedicated ‘college zone’ free of family tension.”
It is also important to communicate your needs. “To stay on track, communicate openly but briefly with both parents about your application timeline, asking them to handle disputes away from you, perhaps using a shared parenting app to track deadlines without involving you directly,” Law suggests.
“Over time, these habits not only preserve your momentum but foster long-term coping skills for any challenge.”
Leverage Resources
Several resources can help students with the college application process.
- SAT/ ACT preparation courses
- College workshops
- Coalition for College
- National Association for College Admission Counseling (NACAC)
- College Navigator
- BigFuture
- EducationPlanner.org
- College Scorecard
The College Board and Magoosh also offer free or affordable resources you can use.
For help with financial aid and scholarships, check out the Free Application for Federal Student Aid (FAFSA), The College Board's Scholarship Search, Fastweb and Scholarships.com. There may be additional opportunities within your local community.
However, be careful with your social media use. “We also tell our students how important it is to be intentional about what they consume on social media,” says Howe of LogicPrep. “There's a tremendous amount of misinformation and sensationalized content online about college admissions. Doom scrolling advice or even just acceptance videos can distort perspective and increase anxiety. Students should curate their feeds carefully or take breaks altogether."
Catch Your Zzzs
That begins with getting enough sleep.
“High school students gearing up for college applications typically need 8 to 10 hours of sleep each night to support growth, hormone balance and sharp focus, though many fall short due to late-night study marathons,” explains Dr. Helena Fowler of Sleep 365.
Not getting enough sleep can have serious repercussions for the application process. “As a clinical nutrition specialist at Sleep 365, I see how skimping on rest disrupts metabolism and energy, making it harder to power through deadlines,” she warns.
“To build healthy habits, set a consistent wind-down routine,” says Dr. Fowler before making a few suggestions.
- “Dim lights an hour before bed.”
- “Skip screens and caffeine after dinner.”
- “Pair a light snack like nuts or yogurt to stabilize blood sugar overnight.”
- “Keep your bedroom cool, dark, and quiet, aiming for the same bedtime and wake-up [time] daily, even weekends, while sneaking in short daytime walks to boost circadian rhythms.”
“Adequate sleep sharpens memory consolidation for essays and tests, curbs stress-driven emotional eating and sustains motivation during applications,” explains Dr. Fowler. “Poor sleep fogs judgment, spikes cortisol and tanks productivity, turning small tasks into exhausting battles. Prioritizing rest now not only fuels your apps but sets a foundation for college success.”
Build a Support Network
Don't underestimate the power of community. Your high school guidance counselors and coaches can provide invaluable support. If your budget allows, you can also hire a private college counselor.
“Lean on a school counselor for neutral support or to explain circumstances in your applications, framing resilience as your strength,” advises Law of Custody X Change.
“A counselor, mentor, coach, or teacher can provide perspective and normalize the ups and downs,” suggests Howe of IvyWise.
However, Manross of Achieve Test Prep advises being selective about whom you let into your circle. “Another key strategy is limiting outside noise,” he says. “Too many opinions increase anxiety. Identify two or three trusted advisors, and tune out the rest.
“When I reflect on my experience as a high school senior, one of the most effective things I did was spread the work out over time,” she says. “Instead of cramming everything into the fall, I began writing my essays in the summer, requested letters of recommendation early, and applied to scholarships throughout the entire year. Treating the college application process like a separate class with daily homework also helped me stay consistent without burning out,” she shares.
Think Positively
“Applying to college is often treated as a defining moment,” says Michael Manross, Chief Operating Officer of Achieve Test Prep. “For many students, it feels overwhelming.”
However, he says, there are steps you can take to manage high stress levels effectively. “The first step in protecting your well-being is reframing it,” he urges. “College is a path, not your identity. There are multiple ways forward, and no single application determines your future.”
However, he acknowledges that outside stressors can have a significant impact. “For students facing outside stressors such as family changes, sports pressure, or financial concerns, it helps to focus on what is controllable. You cannot control admissions decisions or family dynamics. You can control your preparation, your schedule and how you respond.
“The college application process has a way of magnifying everything,” sympathizes IvyWise college admissions counselor Judy Rasetti. “Normal highs and lows can suddenly feel defining, and it becomes easy to internalize pressure, whether it is real or simply perceived.”
“I often encourage students to look at the big picture and remember that this is a chapter, not a verdict on who they are or who they will become,” she says.
College student Mubbala offers another tip that helped her cope throughout the application process. “I also leaned into romanticizing college by imagining the fun and freedom waiting on the other side, which gave me something positive to look forward to. This mental shift made the workload feel more like a bridge than a barrier.”
“Treating the college application process like a separate class with daily homework also helped me stay consistent without burning out,” she shares.
Bottom Line
At the end of the day, experts agree, it is important to prioritize your well-being so you can give your best to the application process.
“The application process is a season, not a verdict,” Manross reminds us. “Students who protect their health and perspective will not only submit stronger applications, they will arrive at college better prepared to thrive.”
Dr. Heather N. Maietta, BCC, pulls double duty as a certified career coach for Career In Progress and the parent of a high school senior in the throes of the application process. She offers her perspective. “There are over 5K colleges and universities in the US alone,” she reminds us. “Setting expectations around your college application list (target, reach, safety) is necessary, but more importantly, letting yourself believe there is a college for everyone.”
“Having worked in higher education for over 20 years, I can tell you unequivocally, it is not the college you attend, but what you do with the opportunity once you're there that truly matters.”
