Don’t panic
How to get a hold of your anxiety
Got a lot on your plate? Feeling overwhelmed? Some worry is normal, but if your anxiety is persistent, overwhelming, and includes a dread of everyday situations, it’s time to take action. If anxiety interferes with your daily routine, you may have an anxiety disorder.
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The anxious student:
Schools are reporting increases in the rate and severity of emotional health problems, according to the National Alliance on Mental Illness (NAMI). The most common issue for students is anxiety. That’s partly about demographics: Of the forty million adults in the US who have an anxiety disorder, three out of four experienced their first episode by age 22, according to the Anxiety and Depression Association of America (ADAA).
What anxiety can mean for students:
- Emotional health issues are linked to lower GPAs and a higher risk of dropping out, according to Active Minds, a non-profit organization that encourages students to speak out about mental health.
- In 2011, 62 percent of students who withdrew from college with emotional health problems did so because of anxiety, reports NAMI.
- Concerns about stigma are the primary reason for not seeking help, says NAMI.
What's the difference?
Stress:
Your challenges exceed your resources
Situation: Your exam is in two hours
Fear: “I need another day to study”
Anxiety:
Your thinking becomes catastrophic and less rational
Situation: Your significant other is losing interest
Fear: “I’ll be alone for the rest of my life.”
Anxiety disorder:
Your life becomes impacted by this ‘brain noise’
Situation: Your academic and social life take a serious hit
Fear: “I can’t function—I feel like I’m dying.”
Examples from Dr. Eric Goodman, clinical psychologist
A student’s story: unresolved anxiety in graduate school
Cynthia, 55, Empire State College, The State University of New York, Saratoga Springs
How it started
“I vividly remember experiencing waves of panic and anxiety for the first time when I was six years old. It continued to be a problem throughout childhood and adolescence. I realize now that I was responding to abuse that was taking place, but at the time, I just felt worried and scared constantly.”
How it manifested
“It felt like panic, like losing my balance and being without a center of gravity.” Cynthia even quit her job due to anxiety. “It became increasingly difficult in graduate school. If I went out at night, I would suddenly have vertigo, as though I were falling upward. I also developed odd fears of things. For example, I was terrified to go into our student lounge by myself at night.”
What helped
When Cynthia started having flashbacks to childhood abuse, she sought professional help. She experimented with various ways to manage her anxiety, such as medication, until she found the combination that worked for her: counseling and social support through a prayer group. “I made a lot of progress in my prayer group and also in counseling. We are not intended to be ‘lone rangers,’” she says.
Where she’s at
Through therapy and her religious beliefs, Cynthia is able to effectively manage her anxiety. “When I recognize the familiar feeling of panic, I try to take some time to unwind and do something creative,” she says. “I am grateful for what I have now. Since learning how to manage my anxiety, I have been on mission trips to places like India and Cambodia. I live a very rich life.”
A student’s story: panic strikes
Sam, 23, University of Mary, Bismarck, North Dakota
How it started
Sam experienced his first panic attack while giving a speech upon his arrival at college. “I just completely broke down. I froze up; I couldn’t talk; I was shaking. My heart was beating so fast. I felt like my life was coming to an end.”
How it manifested
“I avoided taking classes where I had to speak in front of people. I couldn’t control the panic attacks—it was a whole other world of fear.”
How it panned out
“I decided to see a professional and try medication, which worked well,” he says. Sam now uses anxiety medication periodically, whenever he feels particularly anxious. “The panic attacks were scary, and I wanted to find a way to deal with them.” He also revamped his preparation for classroom speeches, practicing with family and friends and giving himself pep talks.
Where he’s at
After finishing his degree, Sam enrolled in a graduate program. He rarely has panic attacks any more. “I still feel anxious sometimes, but nothing like the panic attacks. The feelings have become less extreme with time.”
How to tell if you or a friend might need help
What you can do about anxiety
- Maintain a healthy lifestyle
A nutritious diet, enough sleep, and exercise are central to preventing and handling anxiety. “Due to the discomfort that anxiety brings, it’s important to address it with actions that focus on breathing, such as meditation, deep breathing exercises, and yoga,” says Patricia Spurling, sexual assault victim advocate for Morongo Basin Sexual Assault Services in Yucca Valley, California. - Identify the nature of your anxiety, its triggers, and appropriate strategies for alleviating it
For example: Establish realistic goals, monitor and challenge your thinking patterns, and minimize some of the activities that feel overwhelming. For info. - Seek support from personal or professional contacts Seek out help at your school or in your community. More.
What’s happening in your head & mind when you’re anxious?
- A danger or threat generates physical sensations: faster heartbeat and breathing, tense muscles, sweaty palms, queasy stomach, and/or trembling hands or legs. These are signs of the fight or flight response.
- A rush of adrenaline and other chemicals prepare you for a quick getaway. This can be mild or extreme.
- It takes a little longer for the evaluative brain, the cortex, to process the situation: Is the threat real?
- If the threat is not real, the fight or flight response is deactivated.
- If the threat is real, the anxiety sensations will linger, keeping the person alert and on edge.
- These lingering feelings can bring a sense of doom and foreboding.
What type of anxiety are you dealing with?
Generalized anxiety disorder (GAD)
Difficulty tolerating uncertainty, worrying about everyday issues, and fearing the worst. More.
Obsessive-compulsive disorder (OCD)
Ritualistic behaviors to avoid unwelcome thoughts or feelings. More.
Panic disorder
Panic attacks triggered by stress and certain behaviors (e.g., skipping meals, inadequate sleep, and consuming alcohol and caffeine). More.
Post-traumatic stress disorder (PTSD)
Attempts to push away or numb thoughts and feelings associated with trauma, and long-term severe depression and anxiety. More.
Social anxiety disorder
Extreme fear of being scrutinized and judged by others in social or performance situations. More.
Specific phobias
Strong, irrational reactions to fear that can arise unexpectedly in situations that didn’t used to bother you. More.
How to manage your anxiety
Treating anxiety involves facing the triggers and resisting the urge to retreat. “Anxiety disorders are treatable,” says Dr. Goodman, clinical psychologist at the Coastal Center for Anxiety Treatment in San Luis Obispo, California.
“Often, avoiding the problem feels better in the short-term. However, in the long-term you get more stuck, miss out on valued activities, and inevitably suffer more over time. Facing the problem head on is much scarier and uncomfortable, but you get to reclaim your life and well-being. You become free.”
How common is anxiety among students?
Here’s what college students say about their anxiety and stress within the last 12 months:
- Just over half have felt overwhelming anxiety.
- The vast majority have felt overwhelmed by responsibilities.
- Almost half have found academics traumatic or very difficult to handle.
In a recent Student Health 101 survey:
- 1 in 4 students said they had been diagnosed or treated for anxiety or trauma by a health care provider.
- 1 in 5 said they had experienced anxiety or trauma, but it had not been diagnosed or treated.
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