Anxiety
Everyone experiences tough days. Being in High School on a comprehensive campus with a large population of students may bring new physical, emotional, and situational challenges that can make coping difficult. People who experience anxiety can sometimes struggle to manage their feelings, thoughts and behaviors when challenges or stressful situations occur. Anxiety can be brought on by a variety of factors. A history of trauma and some health conditions can increase the following symptoms of anxiety:
Panic: Sudden panic attacks, including an inability to breathe, hyperventilation, heart palpitations, and sweating. Extreme fear or worry.
Social anxiety: Excessive worry or rumination over social interactions, avoiding social situations, perception of being judged by others, and general fear of public places and situations.
Avoidance: Making a purposeful effort to avoid situations, public events, public speaking, parties, social situations, or obligations. Not following through with responsibilities or tasks. Excessive procrastination.
Rumination: Extended worry about events that occurred in the past. Pessimistic or negative views of events that may or may not occur in the future. Worrying about things outside of one's control.
Worry: Extended periods of fear and worry. Dwelling on difficulty or troubles. Uncertainty over actual or potential problems.
Foggy brain: Trouble focusing, feeling out of it. Feeling tired and fatigued. Forgetfulness and memory problems.
Physical symptoms: Sweating, nausea, difficulty breathing, increased heart rate, shaking, or muscle tension.
Contributors to an Increase in Symptoms
Lack of sleep: Less than 8 hours of sleep, lacking deep sleep
Junk food: Eating highly processed food
Hormones: Mood swings and hormonal shifts
Stress: From work, school, or personal relationships
Trauma: Can influence the impact of certain triggers and stressors
Drugs/ Alcohol: Mood altering substances and stimulants like caffeine
Tips to help manage anxiety
Breathe: Use deep breathing exercises, 4-7-8 breathing, or mindful breathing
Exercise daily: Try walking the dog, taking a brisk walk, or playing a sport
Maintain a positive attitude: Try writing down and repeating positive affirmations every morning or practicing daily gratefulness
Get enough sleep: Take time to relax from social media and blue light devices at least 30 minutes prior to bed, take a relaxing bath, read a book
Self-reflection: Learn what triggers anxiety and what coping skills alleviate it
Diet: Eat a well-balanced diet with lots of colorful vegetables and fruit, cut down on caffeinated drinks and junk food
Relax: Practice relaxation techniques such as yoga, meditation or mindfulness
Practice Mindfulness
Breathing Exercises
Practice Grounding Techniques
