Anxiety
Anxiety is a mental health disorder presenting as mental symptoms (debilitating worry, dread, fear, panic, etc.) and physical symptoms (diaphoresis, tachycardia, headache, etc.). Anxiety can range in severity and can hinder quality of life. There are several types of anxiety disorders:
Generalized anxiety disorder, or GAD, affects about 3.1 percent of the U.S population. According to the ADAA, this is defined as experiencing excessive anxiety and worry, often expecting the worst even when there is no apparent reason for concern (ADAA). The most common anxiety disorders are phobias, where a memory has caused you to avoid interaction with something in your life. Anxiety is often brought on by the stresses or experiences of everyday life. It can be diagnosed by having severe symptoms lasting more than a few days or even up to six months. The onset of this disorder can be gradual, as well as sudden. When GAD is mild, people can function at a social capacity; however, at its peak, the simplest tasks become increasingly difficult to perform. Possible factors contributing could be socioeconomic status, gender, race, and family.
Agoraphobia presents as a fear of settings or circumstances that could cause anxiety, panic, or feelings of embarrassment or entrapment. Someone with agoraphobia will avoid new places or unfamiliar situations.
Panic disorder presents as several unanticipated panic attacks. Panic attacks are sudden, crippling feelings of anxiety and panic accompanied by physical symptoms.
Social anxiety disorder presents as an overwhelming fear of being thought of negatively by others.
Separation anxiety disorder is a condition that causes overwhelming worry when you are separated from someone. It is normal for toddlers to have SAD when separated from their caregiver, but it can continue to affect adults.
Specific phobias presents as a debilitating fear of one particular thing. To be diagnosed with a specific phobia, the fear must be so severe that it disrupts daily living and becomes detrimental to quality of life.
Selective mutism presents as an avoidance to speaking in certain situations due to anxiety.
Symptoms: nervousness, social isolation, irritability, headaches, accelerated heart rate, heavy breathing, trembling, trouble sleeping, problems concentrating, weakness, difficulty controlling worry, and avoiding situations that could trigger your anxiety. When it’s time to notify your doctor:
When it’s time to notify your doctor:
- Your worrying affects your work or relationships
- Your inability to control the symptoms upsets you emotionally
- It has caused depression, leading to substance abuse
- You experience suicidal thoughts or behaviors
When considering whether it’s time to seek help, acknowledge that this issue may not resolve on its own. If that’s the case, know that it’s ok to ask for help. Support in these situations is a must!
The Women’s Resource Center welcomes any student who needs a helping hand, someone to talk to, or simply a quiet place to sit for a while.
There are also resources on campus! Counselors are available if you want to seek professional help. Click here for more information on on-campus counseling.
Tips to cope with anxiety disorder:
- Identify triggers: this can take some time and personal reflection. If you are feeling anxiety symptoms, ask yourself: why? what am I doing or not doing? what am I about to do? what about the situation I am (in right now, just left, or am about to be in) is causing these feelings? Journaling can help reflect. Once you can identify what is triggering anxious symptoms, you can create prevention strategies.
- Practice relaxation techniques: meditation, deep breathing, yoga, journaling, listening to music, and massage are great ways to slow your mind down and manage symptoms.
- Build healthy habits: drinking, smoking, isolation, unhealthy eating, and a sedentary lifestyle can all increase the severity of anxiety symptoms. Stick to prescribed medications and avoid recreational drug use. Numbing your feelings with illicit substances can delay the attainment of treatment. Spend time with friends and family. Develop a routine to stay physically active throughout the week, and incorporate activities you like! Join a pickleball club or take a kickboxing class if that’s your fancy.
- Prioritize sleep: getting adequate rest is essential in managing both physical and mental health. Create a bedtime routine. Whether it’s sleepy time tea, a wind-down playlist, meditation/journaling, or night-time skin care, repeat the same habits so your mind and body knows it’s time to rest. Only lie in your bed when you are falling asleep. Avoid screens in your bed or right before sleep. Speak to your health care provider if you are having difficulty getting adequate sleep.
- Stay consistent with the treatment routine: if you have a treatment plan, prioritize it. Taking medications every so often will not yield results.
For more information on anxiety, here are some links:
The Anxiety and Depression Association of America
The Mayo Clinic on Anxiety