I FEEL ANXIOUS
I FEEL ANXIOUS
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Why do I feel anxious?
Why do I feel anxious?
Everyone feels anxious, nervous, or scared sometimes. Anxiety is our body's normal reaction to perceived danger or threat around us. It is important that our body has an internal alarm system to tell us when we need to prepare for danger and to start to prepare us to respond to that danger. It motivates us to practice for our soccer game or to study for our exam.
Sometimes though, our alarm system is triggered too often, too quickly, or too intensely when it doesn't need to be, leading to false alarms.
The video on the left gives a bit more information about this.
Can't I just avoid the things I feel nervous about?
Can't I just avoid the things I feel nervous about?
Our first reaction to anxiety is often to avoid whatever thing we're feeling anxious about. We feel immediate relief from anxiety when we avoid, but in the long term, we actually feel more anxious. This is because instead of showing our body that we can get through the difficult thing, we've actually taught our body that the only way to feel better is to avoid.
You might say, "Next time, I promise I'll do it!" But next time, your body will remember how good it felt to avoid, and it will be that much more difficult to do the things you are anxious about. You'll also miss out on the good that can come from things that we might be anxious about at first (like meeting new people, joining a new club, learning a new skill).
What can I do to calm my body?
Diaphragmatic Breathing
Diaphragmatic Breathing
This is a special type of deep breathing that involves focusing on slowing and deepening your breathing. Research shows that it calms the parts of your brain involved in anxiety.
Progressive Muscle Relaxation
Progressive Muscle Relaxation
This strategy involves tensing and relaxing each of your major muscle groups. Research shows that it can help release tension in your body that is associated with anxiety.
Imagery and Visualization
Imagery and Visualization
This strategy involves imagining a peaceful or relaxing scene, describing it to yourself using all of your senses. What do you see? What do you hear? Smell? Feel? Taste?
It can be helpful to write down what you saw, heard, smelled, felt, and tasted in your peaceful place using a worksheet like this (ADD LINK).
There are so many different types of imagery and relaxation. See more examples on this page (ADD LINK).
What can I do to calm my mind?
Breaking Down Large Tasks.pdfGoal Setting: Breaking Down Large Tasks into Smaller Tasks
Goal Setting: Breaking Down Large Tasks into Smaller Tasks
The tips sheet above gives an example of how to break large tasks down into smaller ones, which can make your tasks feel more manageable.
You can do this with your own tasks using a worksheet like this one.
Grounding
Grounding
Sometimes when we're anxious, we have a difficult time being in the present moment. Our anxious thoughts can leave us feeling stuck in the past (e.g., "That was the worst argument I've ever had with my friend this morning. I don't know if they even still want to hang out!") or in the future (e.g., "I'll never be able to get through that test tomorrow!").
This grounding strategy can help us keep us focused and mindful in the present moment, calming our minds and bodies.
Putting Our Thoughts in Perspective
Putting Our Thoughts in Perspective
This video is one that helps us put our thoughts into perspective and see the bigger picture. It's important to acknowledge when we are having difficult thoughts. It can also help us to remember that our worlds are bigger than the difficult thought we are having. You might imagine your thought floating by on a cloud or on a leaf on a river. You acknowledge it and also, you let it float by.
Thought Restructuring
Thought Restructuring
Our minds are so complex! Thought restructuring is a strategy that helps us better understand how we might be getting stuck in anxious feelings and how we might be able to find ways to question the thoughts that pop into our mind throughout the day and lead to anxiety. Below are a few resources to help you learn more about thought restructuring.
Thought restructuring is not easy! A supportive therapist can help you work through especially difficult thoughts when the resources below aren't enough. Talk to your guidance counselor if you're interested in learning more about how to be connected to a therapist that can support you in this way .
A video with some helpful questions to restructure your thoughts
A video with some helpful questions to restructure your thoughts
types-of-thinking-traps.pdfA list of common unhelpful thoughts that students sometimes have. You aren't alone!
A list of common unhelpful thoughts that students sometimes have. You aren't alone!
5-steps-to-untwisting-your-thinking.pdfA worksheet with some helpful questions to restructure your thoughts
A worksheet with some helpful questions to restructure your thoughts
I want to learn more!
These are some great websites with resources to learn more:
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