College is an exciting chapter, but it also comes with pressure, uncertainty, and moments of deep self-doubt. You’re managing so much—classes, deadlines, work, family, and expectations. It’s no surprise if you feel overwhelmed or question whether you can handle it all. These thoughts are common. But they don’t have to control you.
Here’s the truth: thoughts are not facts.
Sometimes, our minds get loud. They whisper things like, “I’m not good enough,” or “Everyone else is doing better than me.” In those moments, it can feel like those thoughts are the truth. But they’re not. They’re just noise. And the good news? You have the power to talk back. This is where coping statements come in.
Think of coping statements as small but powerful phrases that shift the energy in your mind. They’re tools you can use to respond to negative thoughts with compassion and clarity. They don’t erase challenges, but they help you meet those challenges from a grounded, self-supportive place.
Here are some coping statements for Anxiety:
“This is just a feeling. It will pass.”
“I have felt this way before and went through it, so I can do it again.”
“I don’t need to assume the worst.”
“This is uncomfortable, but I can handle it if I take slow and deep breaths.”
Panic Attack Coping Statements:
“This isn’t a heart attack. I’ve had it checked out medically.”
“This is just the fight-or-flight response. There is nothing to fear.”
“This is just a thought. A thought is not a fact.”
“I don’t need to focus on this feeling or try to figure it out.”
“Breathe in relaxation, breathe out tension.”
Anger Coping Statements:
“I can choose my thoughts, I can direct my thinking.”
“This is frustrating, but I can handle it if I take slow and deep breaths.”
“I can be angry without exploding or being disrespectful toward others.”
“I am going to breathe slowly until I know what to do.”
These phrases aren’t magic because they’re perfect. They’re magic because they’re intentional. They interrupt patterns of self-criticism and remind you that you’re human and worthy of kindness. Always remember to breathe, regulate your nervous system.
How to Use Coping Statements:
- Write them down on sticky notes, flashcards, or in a journal.
- Keep them visible—on your desk, mirror, or phone background.
- Repeat them silently or out loud during stressful moments.
- Personalize them so they speak to your own experience.
You might say:
“I am doing the best I can with what I have.”
“This is temporary, I don’t have to let this be permanent.”
“I am allowed to take up space, to rest, to grow.”
Over time, these affirmations become part of your inner dialogue. Not forced positivity—but honest, compassionate reminders that you are capable and resilient. College will challenge you. But you are not powerless in those moments of doubt. You can meet yourself with care, and that matters. So next time, when your thoughts try to tell you a harsh story, pause. Breathe. And reach for one of your statements. Repeat it like a mantra, like a quiet truth you’re choosing to believe in because you deserve that kindness, even and especially from yourself.
Diana Lopez
BS in Social Work and Graduate Student