Anxiety
Manawapā
Anxiety or Manawapā is our body’s natural response to stress. It is our warning system that tells us when we may need to navigate dangers around us. Anxiety usually takes the form of worry about what is to come eg: the first day of school, presenting to your class, getting an assessment in on time or going to a job interview.
It is normal for feelings of anxiety to come and go. Sometimes though, these feelings can stick around for longer than they should. They can also start to interfere with everyday life. If this is the case for you, some of the tips below may help.
What can help when anxiety is around?
Is this anxiety normal or understandable?
It can be helpful to ask yourself whether the anxious feelings you are experiencing make sense for the situation you are in. For example, is it understandable and even expected that you may be experiencing anxiety about an upcoming exam? Anxious thoughts can let us know that what is coming up is important to us. Whether the anxiety you are experiencing makes sense to you or not, the following may be of help.
"Don't overthink things. Remember that everything will get better soon. Talk it out or express your feelings in some way"
HPSS Student Wisdom
"I talked to my Mum about how I was feeling but she did not believe me. This was very hard to accept but talking about it with a counsellor and accepting it made me feel better".
HPSS Student Wisdom
Just breathe
Breathing slowly and deeply is the best way to calm your body when anxiety or panic is around. This sends a message to your brain that you are safe, OK and to calm down. Your brain then sends this message to your body to turn off the fight/flight response that has been activated. Click here for some great breathing exercises.
Sit with the feelings
It is important to remember that feelings are just that - feelings. Even when these feelings seem big, the best way to deal with is to let yourself feel them. We know that intense feelings do not last forever and if you let yourself experience them when they come up, there is less chance that they might overwhelm you later on. Distraction can be a good way to ride out these feelings until the intensity lessens too.
Distract yourself
Sometimes feelings can be quite big. If you are feeling overwhelmed or worried about the size of the feelings that come up for you, you can use distraction until the intensity passes. Distractions can look like anything safe that you enjoy. Some suggestions: spend some time on YouTube, listen to music, journal, watch a movie or TV series you enjoy, read a book, make a warm drink, learn a new instrument, game, or do some cooking.
Get Outside
Getting some fresh air and spending time in nature can strengthen your wairua. You don't have to go on a hike or a run to do this if walking/running is not your thing. Think of something you enjoy and see if you can do this outside - take your dog around the block, go for a walk to a local park, play cricket with some mates, go skating...
De-Stress
Anxiety can feel much stronger when there is a lot of stress in our lives. Think about what you could do to try and reduce the things that are causing stress for you. Is there someone you can talk to, to try and find some other ways to manage what is feeling stressful? Read more about breathing, stress, sleep and feeling low.
Get some good sleep
Managing anxiety can be exhausting for both the body and the mind. The best way to recharge is to make sure you are getting some good sleep every night. When we feel rested and recharged it can feel much easier to approach what might be contributing to the anxiety we are feeling and see what can be done about it. Read more about sleep.
Eat well
It is very tempting to eat foods that we think will make us feel better - chocolate, fast food, etc. What our body really needs though when not feeling great is a mix of good nutrition. Nourishing your body well will help put you in the best position to start feeling better emotionally too.
Limit drugs/alcohol
When anxiety is around, drugs and alcohol can feel tempting to change how you are feeling but they actually make you feel worse. Stay away from drugs and alcohol when you are not feeling great. If this does not feel possible, limit your use as much as you can and do not drink/use when you are alone. Read more about drugs/alcohol.
Say no to energy drinks/caffiene
When anxiety is around, our bodies and minds are already wired. Our fight/flight/freeze response may be triggered too. Adding caffeine via coffee, energy drinks or any other form will only add to that amped up feeling and make you feel worse. Do you best to avoid all caffeinated drinks including energy drinks when anxiety is present. If you want a hot drink and love coffee, go for a de-caff instead.
Talk about it
It’s so much easier to manage when you let others lend a hand. Talk to your friends, your parents, your Hub coach, your Learning Community Leader or other trusted adult. They may be able to help you find new ways to look at manage what is going on for you. The HPSS counselling team are available to support you too. Click on the button below or email us to make an appointment.