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College is often the most memorable time of your life. You meet people who will be prominent figures for the rest of your life. You learn about subjects you wouldn’t typically discover on your own, taught by expert professors. Amidst all the positive aspects, however, some negative aspects of college can affect your physical and mental health. Notably, academic stress and social pressure can turn you toward alcohol abuse and substance addiction.
Unfortunately, this phenomenon has primarily been normalized due to the widespread use among universities and colleges across the U.S. According to a 2023 study, 49.6% of college students regularly drank alcohol, and 29.3% participated in binge drinking behaviors in the past month. Likewise, nearly 50% of the college students surveyed in a different study had at least one substance use disorder.
This behavior can put college students at risk of overdose, motor vehicle accidents, sexual assault, and other injuries. More importantly, this kind of behavior can affect college students years after they graduate, leading to a debilitating addiction and even death.
However, as a college student, you have time to recognize these harmful behaviors, identify reasons why you may turn to substances, and train yourself to turn to healthier coping mechanisms. In this guide, we’ll show you exactly how to do that.
There’s a reason why substance use disorders are so prevalent among college students. College is a high-pressure environment, naturally, and many students will bend backward to ace exams, turn in lengthy papers, and raise their GPA to graduate and pursue other academic or career goals. Students may have a fear of failure that can take an emotional toll. To handle the stress, they may turn toward substances to “let go” and numb themselves from the stress. However, when college students use substances to cope with the stress, they can quickly develop a substance use disorder. Staying sober will feel even more stressful, which may cause students to turn to substance use even more.
While substance abuse is common among all college students, it’s even more common for students with mental health disorders. More than one out of four people suffer from a substance use problem and a mental illness simultaneously. This is mainly because students may try to self-medicate with substances or prolong a diagnosis with substances as a way to keep their academic performance up. However, those who abuse substances, such as alcohol, may find their mental health symptoms worsen the more they use the substance.
This is because substances like alcohol will react with your brain’s gamma-aminobutyric acid receptor, causing your brain to produce less glutamate and making you feel more relaxed. However, as soon as you sober up, your brain will recalibrate the chemical imbalance by producing even more glutamate, making you feel more anxious and depressed than you felt before drinking.
Because of the combination of self-medication and the stressful environment, it’s no surprise that mental health conditions are so common among college students. According to a 2023 review, 32% of college and university students across the world have anxiety, while a 2023 Statista report found that 41% of college students have either moderate or severe depression. With this many college students coping with mental illnesses, it can be easy to fall into the rhetoric of pushing off today’s troubles for tomorrow, as so many others believe it as well. While many college students share this belief — intentionally or unintentionally — it isn’t healthy and can lead to a lifelong struggle with addiction.
College students may also be at risk of developing a substance use disorder by frequently using “study drugs” like Adderall and Ritalin to stay awake or focus on their studies and increase their productivity. While these drugs are prescription medications for those with ADHD, many students will misuse them, leading to long-term health effects such as increased heart rate, insomnia, and headaches, as well as psychological issues like heightened anxiety and paranoia. Over time, regular misuse can create dependency, where the body relies on the substance to function, leading to severe withdrawal symptoms and long-term burnout.
Beyond the health risks, the legal and academic consequences of substance misuse are severe. Possessing or using prescription medications without a prescription is illegal and can lead to fines, criminal charges, or even expulsion from college. Many universities have strict policies against substance misuse, and a violation can harm your academic record and future career prospects.
Perhaps most troubling is the false sense of productivity that study drugs provide. While they may temporarily boost energy or focus, they do not enhance actual learning or memory retention. Instead, they often exacerbate mental health challenges, leaving students feeling more overwhelmed, anxious, and depleted after the effects wear off.
Social pressure can be just as influential in influencing college students toward substance use disorders. Whether you’re drinking alcohol at parties or taking party drugs due to peer pressure, there are many avenues in which you might develop a substance use disorder. The important thing is to recognize the risk and adjust your behavior afterward.
Peer pressure in college often manifests subtly and overtly, especially at parties and social gatherings. It can be as understated as a friend raising an eyebrow at your refusal to drink or as direct as someone handing you a drink and insisting, “It’s just one — it won’t hurt.” These moments, while seemingly minor, can create significant internal conflict, especially when you’re striving to maintain sobriety in a culture where participation often feels expected.
At these events, a wide range of substances may be around, such as:
While college students may partake in these substances, among others, alcohol is the most prevalent, as college students will use it as a social lubricant at any event — from themed parties to tailgates. However, for students who don’t partake in drinking, it may feel isolating to refuse to socially conform.
Likewise, social media can perpetuate the social norm of drinking and using other substances, as any college student can take photos or videos of risky behaviors that may be applauded online by their peers. Students already grappling with peer pressure may feel even more compelled to join in when faced with these idealized portrayals online.
While there is immense pressure to fit into the party scene by drinking and using other substances, you can still have a healthy social life while avoiding risky behaviors. The best way to do this is by:
Ultimately, you don’t have to be alone to protect your well-being. Saying no and building your sober lifestyle can be an empowering experience that will make your college journey even more worthwhile.
Your sobriety journey is often a lifelong commitment, but one that will benefit your health forever. You can also make your journey easier by surrounding yourself with loved ones and communities that support your health decisions. Here are some tips on how to get started.
Addiction isn’t a disease that affects you alone. It’s a disease that can affect everyone around you. Because of this, your family and friends may have just as much of a vested interest in your sobriety journey as you do, so it’s crucial to involve them when possible. Doing so will bolster your social circle. That said, your social circle can be equally detrimental to your sobriety journey if you don’t prioritize clear communication and boundaries. As such, follow these tips to foster a healthy support system:
Whether providing practical or emotional assistance, your support system can be a lifeline as you navigate sobriety in college.
You can also build your support system online. Countless resources, forums, and networks exist specifically for those in similar situations to discuss their sobriety journeys. For example, SMART Recovery offers online support groups where you can meet others on the same journey and stay accountable through online tools. Reddit threads like r/stopdrinking and r/sober are forums where people who are already on sobriety journeys or are sober-curious can discuss their journeys and challenges to find support.
You can also use online tools to stay accountable and motivate yourself. For example, mobile apps like Sober Grid and Loosid include features to track how many days you’ve been sober, offer daily motivation, tips to stay on track, and crisis support when needed. They also feature communities where you can connect with others at any point when you encounter challenges.
With this kind of help, you’ll find your sobriety journey to be a lot easier than if you tackled it alone.
While sobriety is essential during your college years, it can be easy to derail due to external factors, such as stress, chaotic schedules, and social triggers. To withstand these challenges, you must develop habits that foster a long-term commitment to sobriety.
College can easily cause a chaotic schedule. There can be little time to focus on your well-being between classes, endless study hours, extracurricular activities, social events, and jobs. However, neglecting your mental and physical health can make it harder for you to manage the stress that accompanies college life. The best way to prioritize your mental and physical health is to create a routine that includes time for physical activity, healthy eating, relaxation, studying, and socializing.
While you should prioritize your academics, you shouldn’t let it dominate the rest of your time. Instead, find small breaks throughout the day to move your body and release some endorphins, like a morning jog, a 15-minute yoga session, or a quick set of sit-ups between study sessions.
Likewise, nutrition is one of the best ways to stay energized and focused throughout your studies. Even if you don’t have the time to make healthy meals throughout the day, you can frontload the efforts by meal-prepping once a week and including foods with whole grains, lean proteins, fruits, and vegetables to fuel your body and mind.
Most importantly, setting aside quiet moments of mindfulness and exercise can keep you grounded and help you process stressful thoughts, which is a better alternative to substance use. You can use this time to indulge in passionate hobbies like reading, listening to music, or painting, or you can engage in more mindful activities like journaling or meditation. Regardless of what you decide to do with this time, setting aside even 30 minutes of downtime can give you the sense of recovery that college life requires.
Triggers are one of the most influential factors behind a relapse. Unfortunately, a college environment can have plenty of triggers you’ll have to face. Whether you’re stressed about an upcoming exam or deadline, or you’re attending a social gathering where there is alcohol and drugs available, it can be easy to fall into old habits and coping mechanisms. Likewise, if you’re feeling homesick since school is away from home, you may crave a way to fend off the loneliness.
If you’re feeling irritable, skipping healthy habits like exercise, or finding excuses to attend events with substances, it’s essential to act promptly to avoid a relapse. This may include talking to a trusted friend and a counselor or using a hotline to help process your feelings that may be behind the trigger. An outside perspective can help you work through your emotions.
Even better — be proactive about your triggers. If you start to feel overwhelmed, reach out to someone who can help you navigate through any temptation you may feel. Remember, asking for help isn’t a sign of weakness — it’s a proactive step toward protecting your sobriety.
Self-compassion is one of the most important qualities to strive for in your sobriety journey. While setbacks may discourage you along the way, consider them opportunities to grow and adapt your coping mechanisms instead of failures. This shift in perspective reinforces that recovery is a process, not a designation.
On the other hand, you’ll also experience plenty of milestones that deserve recognition. No matter how small, look for ways to congratulate yourself. Celebrate milestones like 30 days, six months, or a year of sobriety with something meaningful to you, whether it’s a dinner with friends, a new book, or simply taking time to reflect on your progress. Sobriety is something to be proud of, and by celebrating, you’ll have the motivation to continue!
Academics can be significant for many college students aiming to stay sober. Instead of relenting to the stress and relapsing, you can find ways to prioritize your mental health while still achieving academic success. These methods include:
With these tactics, you’ll find that your academics are less likely to rule your life, allowing you to prioritize your mental well-being and sobriety.
Even when you feel alone in your sobriety journey at college, there are plenty of people and resources available to help you. Start by researching your college’s counseling or wellness center. Most schools will provide free or low-cost sessions with licensed therapists or graduate interns to process your thoughts and emotions. Likewise, some schools offer crisis hotlines you can call anytime in an emergency. If your campus doesn’t offer one, you can utilize the SAMHSA hotline: 1-800-662-4357.
If you want to seek counseling or a rehab treatment program outside of your school’s resources, check with your and your parent’s insurance plan for the coverage you may receive. According to the American Counseling Association, all insurance plans must provide parity for mental health and substance abuse treatments. This means that health insurance companies aren’t allowed to restrict their coverage to these treatments.
You may also find that countless organizations and student groups on campus focus on sobriety. For example, the Association of Recovery in Higher Education (ARHE) offers resources and community support to campuses nationwide for college students pursuing sobriety. Your college may have an ARHE chapter or its sobriety program that you can join. Your college may also have peer mentoring programs where you can partner with other students trained to guide you through any mental health and sobriety challenges you encounter.
No matter what methods you use for sobriety, pursuing them can make a difference in bettering your mental and physical health. While it may be difficult at first, resist the pressures from school and your social circle, and you’ll find that sobriety is attainable and can enrich your life for the better. As you navigate this pivotal chapter of your life, remember to celebrate yourself, surround yourself with love, and look forward to your future. You deserve it!
If you need more resources to navigate sobriety and social and academic pressure in college, utilize these resources!