your mental wellbeing

School, clubs, extracurriculars, work, sports, social life, sleep, friends, family, relationships- it's easy to be overwhelmed and stressed.

what is anxiety?

It is important to distinguish daily anxiety, which is a universal experience, from excessive worry and fear that can be categorized as an anxiety disorder. Oftentimes, an excessive amount of worrying can lead to sudden or severe panic attacks or long-lasting anxiety attacks. Stress is a universal experience, and anxiety is oftentimes a response to that stress, which can be used as a catalyst or motivator to complete a task; however, at the point where the anxious reaction to stress becomes chronic or excessive, then there is a possibility of the experience being labeled as an anxiety disorder. Anxiety disorders are reported to be the most common mental illness in the U.S., recording about 40 million adults being affected by an anxiety disorder yearly (Mayo Clinic, 2018 & ADAA, 2021).

There are many different types of anxiety disorders including generalized anxiety disorder, social anxiety disorder, and a number of specific phobias (ie. claustrophobia, acrophobia, pteromerhanophobia, etc.). Additionally, all anxiety disorders can manifest and present themselves differently in every individual (Cherry, 2022).

where does anxiety come from?

There are many reasons as to why or how someone can develop an anxiety disorder. Additionally, as previously mentioned, anxiety disorders can manifest differently in every individual. A few potential causes of anxiety disorders could be genetics, chemical imbalance in the brain, aspects of one’s personality, serious life events, medical problems, societal pressure, or familial pressure (Medline Plus, 2022).

panic attack vs. anxiety attack

Panic attacks often come on rapidly and possess characteristics that can be very disruptive, both mentally and physically. It may also be difficult to decipher exactly what triggered the panic attack. Some symptoms of a panic attack could be: feeling dizzy, sweating, heart palpitations, shaking, nausea, chills or hot flashes, fear of losing control, irrational fears, and shortness of breath that could lead to a fear or feeling of choking. Of course, a panic attack will lend a personal experience to each individual, however, these are some of the common symptoms (VeryWell Mind, 2021 & Ankrom, 2021).

Anxiety attacks develop more over a period of time, as opposed to as rapidly and randomly as panic attacks, and they can often be attributed to a current state of intense anxiety or a specific event or circumstance. Anxiety attacks can also vary in intensity from mild, moderate, or severe. Similar to panic attacks, the experience of an anxiety attack is personal to each individual, however, there are some common symptoms that may suggest one is having an anxiety attack. Some of the common symptoms include dizziness, shortness of breath, mind fog, difficulty concentrating, irritability, irregular sleep patterns (oversleeping or not sleeping enough), tense muscles, and being on edge or jumpy (VeryWell Mind, 2021 & Ankrom, 2021).

how can i cope with anxiety?

There are many ways in which people can cope with anxiety, including ways that are habitual and can be worked into a routine, and ways that can be applied to a moment of crisis when you are experiencing extreme anxiety. Some ways to cope with or treat anxiety are (Happier Human, 2022):

Mindfulness
Relaxation techniques
Breathing techniques
Exercise
Dietary adjustments
Medication
Support groups
Journaling
Structured problem solving
Counseling services
- Cognitive therapy
- Behavioral therapy

progressive muscle relaxation

Progressive Muscle Relaxation (PMR) has also been suggested to support those suffering from anxiety. Feel free to use the steps outlined below to work through PMR (Anxiety Canada, 2022 & Stöppler, 2022):

STEP 1: GET COMFORTABLE
1. Try to find a place that is free of distractions, where you can sit or lie comfortably, and just be with yourself and your mind.

STEP 2: BREATH
1. Practice controlled breathing as you inhale through your nose, filling your diaphragm with air. Then slowly exhale from your mouth, feeling your diaphragm lower. Repeat this process a few times to calm yourself.

TIGHTEN & RELEASE YOUR MUSCLES
1. Begin with your feet, clench your toes with your heels pressing into the ground. Squeeze tightly, then release. Flex your feet, point your toes towards the sky, hold for a few seconds, and release. Repeat this step throughout your whole body.

WORK YOUR WAY UP YOUR BODY
1. Tighten and release each muscle group, working your way up in this order: legs, glutes, abdomen, back, hands, arms, shoulders, neck, and finishing with the face. Tighten each muscle group for a few seconds, and then release and relax. Focus the majority of your attention on the areas that are carrying the majority of your stress.

FINISH WITH A FEW MORE DEEP BREATHS
1. Acknowledging how much calmer and relaxed you feel, take a few more deep breaths, and try to center yourself.

sources:

Ankrom, Sheryl. “What Is the Difference Between Panic and Anxiety Attacks?” Verywell Mind, Verywell Mind, 2 Dec. 2021, https://www.verywellmind.com/anxiety-attacks-versus-panic-attacks-2584396.

Anxiety Canada. “How to Do Progressive Muscle Relaxation.” Anxiety Canada, 9 Apr. 2022, https://www.anxietycanada.com/articles/how-to-do-progressive-muscle-relaxation/.

“Anxiety Disorders and Depression Research & Treatment.” Anxiety and Depression Association of America, ADAA, 2021, http://adaa.org/.

“Anxiety Disorders.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 4 May 2018, https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961.

“Anxiety.” MedlinePlus, U.S. National Library of Medicine, 7 Apr. 2022, https://medlineplus.gov/anxiety.html#:~:text=Anxiety%20is%20a%20feeling%20of,before%20making%20an%20important%20decision.

Cherry, Kendra. “The Most Common Phobias from A to Z.” Verywell Mind, Verywell Mind, 11 Feb. 2022, https://www.verywellmind.com/list-of-phobias-2795453.

Cherry, Kendra. “What Is Gratitude?” Verywell Mind, Verywell Mind, 29 Oct. 2021, https://www.verywellmind.com/what-is-gratitude-5206817.

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