Learning How to Cope with Anxiety
Disclaimer: As with all personal/social topics, some of this content may be sensitive for students and families. Please speak with your parents/guardians for guidance when navigating the public education and support resources below.
Anxiety is normal. Anxiety affects how our bodies feel, how we think and how we behavior. Everyone experiences anxiety at times. For example, it is normal to feel anxious when on a roller coaster, or before a job interview.
Anxiety is a system in our body that helps us to deal with real danger (for example, anxiety allows us to jump out of the way of a speeding car) or to perform at our best (for example, it motivates us to prepare for a big presentation). When you experience anxiety, your body’s “fight-flight-freeze” response (also called the “adrenaline response”) is triggered. This response prepares your body to defend itself.
We experience anxiety when we perceive that we are in danger. This response is great when there is an actual danger (such as encountering a bear), but becomes a problem when the “perceived danger” is not actually dangerous (giving a speech).
When that anxiety becomes excessive, persistent and to severe to handle the individual may have an anxiety disorder. Anxiety disorders are the most common mental health concern in the United States. Anxiety disorders are a group of related conditions, each having unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening. Some of the most common Anxiety disorders are: Generalized Anxiety Disorder, PTSD, Panic Disorder, Social Anxiety Disorder, and Phobias.
What causes anxiety? We know from scientific research that anxiety is caused by a combination of factors related to both “nature” (genetics) and “nurture” (experience). Some of the symptoms of Anxiety Disorders are listed below.
Emotional symptoms: feelings of apprehension or dread, feeling tense or jumpy, restlessness or irritability, anticipating the worst and being watchful for signs of danger
Physical symptoms: pounding or racing heart and shortness of breath/trouble breathing, sweating, tremors and twitches, headaches, fatigue and insomnia, and upset stomach
Anxiety can be visualized like a jug of water!
Everybody’s level is different!
Everyday events can make us feel stressed, for example going to a new school, taking a test , or problems in relationships with friends and family. When we already feel stressed (high water level) it does not take much to trigger off the Anxiety Response (over spill).
We can learn ways to keep the level down by relaxing and doing things we enjoy, it’s like tipping some water out. Even imagining ourselves doing something fun can help. See some ideas below
We can learn to cope better with those things that make us anxious -so our water level doesn’t rise too quickly!
Find a list of 99 healthy coping skills/distraction techniques here: http://www.yourlifeyourvoice.org/pages/tip-99-coping-skills.aspx
Having accurate information about anxiety can reduce confusion, fear, and shame. Anxiety is a common and normal experience, and it CAN be managed successfully. Check out these coping strategies and resources below for more information and techniques to manage anxiety.
Practice Breathing Exercises: Click here for Breathing Exercises
Give yourself a hug-squeeze tight!
Try a breathing story: Click here to try a relaxation breathing story
Squeeze something (play dough, stress ball) or blow bubbles
Try progressive muscle relaxation: Click here for progressive muscle relaxation exercises
Get a cold drink of water
Practice Grounding: Click here to learn more about grounding
Create a clam down spot in our house- a area where you can go to relax
Take a walk and get some fresh air
Try yoga
Journal
Try Star Breathing: directions pictured below.