Anxiety

Overview

Anxiety and anxiety disorders are something very common in high school students and is not something to be ashamed about. According to the National Institutes of Health, nearly 1 in 3 of all adolescents ages 13-18 experience an anxiety disorder. It has also been researched that anxiety affects 30% of all children and adolescents but 80% have never got help. It is important to get help from friends, family, or a wellness specialist when you are starting to feel the symptoms. The information below will help you identify if you have symptoms of anxiety and what you can do to help you or others.


What is anxiety?

Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. It can be a normal reaction to stress. For example, you might feel anxious when faced with a difficult problem at work, before taking a test, or before making an important decision. It can help you to cope. The anxiety may give you a boost of energy or help you focus. But for people with anxiety disorders, the fear is not temporary and can be overwhelming.


What are anxiety disorders?

Anxiety disorders are mental illnesses that have a huge impact on your life. People that have anxiety disorders have conditions in which they have anxiety that does not go away and can get worse over time. The symptoms can interfere with daily activities such as job performance, schoolwork, and relationships. There are several types of anxiety disorders.


For More Illustrative Descriptions: https://www.homage.sg/health/mental-health/

What is the difference between normal anxiety and an anxiety disorder?

A good example to help visualize the difference is flying on a plane. Those with normal anxiety may be nervous to fly but if they have to fly for work they will get on a plane no problem. Someone with an anxiety disorder may not fly ever, even if it puts their job in jeopardy.

What is the difference between anxiety and stress?

  • Anxiety and stress share many of the same emotional and physical symptoms, they have different origins


Determining which one you are experiencing is helpful to find effective ways to make you feel better:

  • Stress is a response to an external cause (argument with a friend, family trouble, school work piling up)

  • Anxiety is a person’s specific reaction to stress (its origin is internal)

  • The feels of anxiety and panic interfere with daily activities and are hard to control

    • Stress where you can go on with your daily activities

  • Unlike stress, anxiety stays after a difficult event has passed

Symptoms of Anxiety:

  • Feeling nervous, restless or tense

  • Having a sense of impending danger, panic, or doom

  • Having an increased heart rate

  • Breathing rapidly (hyperventilation)

  • Sweating

  • Trembling

  • Feeling weak or tired

  • Trouble concentrating or thinking about anything other than the present worry

  • Having trouble sleeping

  • Experiencing gastrointestinal (GI) problems

  • Having difficulty controlling worry

  • Having the urge to avoid things that trigger the symptoms above

Symptoms of an Anxiety Disorder:

  • Anxiety may come up unexpectedly, for seemingly no reason.

  • The anxiety response to a situation or problem may be much stronger that they would expect

  • Anxiety may last for a long time, even when the situation or problem has been resolved

  • They may experience a lot of unrealistic anxiety, such as fear of a situation that likely will never happen

  • Anxiety may feel impossible to control or manage

  • They may avoid situations or things that they believe to trigger anxiety symptom

Tips on How to Cope with Anxiety

  • Get enough sleep

    • Being well resisted can help your body and mind feel energized and ready for the day. This can help you stay motivated and help push you through the day. Doctors recommended 8 hours of sleep.

  • Start A Routine

    • Starting a morning, daily, or night routine can help calm your mind. Having habits that you do dailey can relieve stress and help you stay motivated. You can even add the tips above into your routines.

  • Practice focused deep breathing

    • Breath in 4 counts breath out 4 counts for a total of 5 min

    • You can also follow a youtube video

    • There are also many apps such as the Calm app

  • Exercise

    • This helps to distract your body from your thoughts

    • Trying going for a walk, running, or even weight lifting. Any exercise helps us feel happy

  • Journal

    • Having a notebook or google doc to keep your thoughts is a great way to release some anxiety. Even if it is writing what you did today before you go to bed, it lets you express the little things.

    • There are also many journals that you can purchase at stores that help guide you what to write about if you don’t want to write with no outline.

  • Make a playlist

    • We all love jamming out to our favorite songs so why not make some cool playlists! This can help you relax and get your mind off of things but you can also be the friend who has all the amazing playlist!!

Steps on How to Calm Down During a Panic Attack:

  • Deep Breathing

    • Breath in for 4 seconds hold your breath for 2 and then exhale for 4 seconds

  • Happy Place

    • Go to or picture your happy place. It can be from a good memory or somewhere you have never been. Think about a place that fills your mind with happiness and relaxation

  • Smell a soothing scent

    • Lavender

      • Many studies show that lavender helps bring about a sense of calm

    • Bermont

    • Vetiver

  • The 5-4-3-2-1 Method

    • Look at 5 separate objects

      • Think about each one for a couple seconds

    • Listen for 4 distant sounds

      • Think about where they come from

    • Touch 3 objects

      • Consider their textures, temperatures, and what their uses are

    • Identity 2 different smells

      • Think about where they are coming from and how good they smell

    • Name 1 thing you can taste

      • Notice the taste in your mouth or start chewing gum/candy

How to Help Others with Anxiety

  • Learn To Recognize the Signs of Anxiety

    • The signs of anxiety are listed (below/above). It is good to go over these signs and see if anybody in your life might be struggling with anxiety. It can also help you recognize if you possibly have symptoms of anxiety. Making sure you are doing okay is key before helping others.

  • Match Your support to their preferences

    • Do not guess what support you think they want simply ask! Some people prefer emotional support or concrete practical support. Emotional support is when you reassure someone that you are there for them. Some things you can say are “I am here for you” “We can get through this together and “I will stay with you through these tough times”. Concrete practical support is giving advice to someone based on their situation. For example, you can help break down their task and help make it more manageable for them. You can also talk about specific ways to get through a hard situation or confrontations.

  • Encourage them to temper their thinking

    • Typically people who have anxiety think about the worst-case scenarios. You can help them change this mindset by asking “What is the best thing that can happen?” “What is most realistic or likely to happen” “Why do you feel like that bad thing will happen”.

    • When doing this be patient and polite. You do not want your friend to become more stressed about the situation. If your friend is not responding positively to the questions you are asking reassure them that you are there for them and maybe encourage them to take a couple of breaths

  • Offer support but do NOT take over

    • Supporting someone means that you are helping them to help themselves. You do not need to take over and do everything for them. This is ineffective and will cause problems later on in the future. Your role as a friend, family member, or significant other is to help them find coping mechanisms or help them understand their anxiety better. Sometimes it is hard for someone to take your help and advice and this is where you can encourage them to go to a specialist.

Coronavirus Anxiety

  1. Stay informed

    • Check trustworthy websites and news sources

    • Limit how often you check. This will only fuel your anxiety. Try checking only once or twice a day

  2. Focus on what you CAN control

    • There are so many things out of our control that sometimes we feel overwhelmed. Writing down or thinking about the things we can control is the best way to reflect and relax our minds.