Don’t panic
How to get a hold of your anxiety
Got a lot on your plate? Feeling overwhelmed? Some worry is normal, but if your anxiety is persistent, overwhelming, and includes a dread of everyday situations, it’s time to take action. If anxiety interferes with your daily routine, you may have an anxiety disorder.
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The anxious campus:
More students are seeking help for emotional health problems, according to a Canadian Association of College and University Student Services (CACUSS) report. The most common issue students experience is anxiety. Fifty-six percent of students reported feeling overwhelming anxiety in the past year, according to the Canadian results from the American College Health Association National College Health Assessment. Anxiety disorders affect 12 percent of Canadians in any given year, and one in four Canadians will have at least one anxiety disorder in their lifetime, according to the Anxiety Disorders Association of Canada.
What anxiety can mean for students:
- Emotional health issues are linked to lower GPAs and a higher risk of dropping out, according to Active Minds, a non-profit organization that encourages students to speak out about mental health.
- In 2011, 62 percent of students who withdrew from college with emotional health problems did so because of anxiety, reports NAMI.
- Concerns about stigma are the primary reason for not seeking help, says NAMI.
What's the difference?
Stress:
Your challenges exceed your resources
Situation: Your exam is in two hours
Fear: “I need another day to study”
Anxiety:
Your thinking becomes catastrophic and less rational
Situation: Your significant other is losing interest
Fear: “I’ll be alone for the rest of my life.”
Anxiety disorder:
Your life becomes impacted by this ‘brain noise’
Situation: Your academic and social life take a serious hit
Fear: “I can’t function—I feel like I’m dying.”
Examples from Dr. Eric Goodman, clinical psychologist
A student’s story: dealing with anxiety in university
Matthew, 23, Brock University, St. Catharines, Ontario
How it started
When he was 12, Matthew was diagnosed with anxiety and depression. “My parents separated when I was seven. Although it wasn’t a messy divorce, I didn’t adjust very well. We moved, so I was the new kid at school and I was very quiet.”
How it manifested
“I felt overwhelmed by the negative thoughts cycling through my brain,” says Matthew who started experiencing panic attacks by the time he was 14. “I had tightness in my chest, shortness of breath, and blurred vision. I would cry non-stop.” Matthew started to self-harm as a distraction from the emotional pain.
What helped
By the time he started university, Matthew had seen counsellors periodically, but he was still harming himself and struggling with panic attacks. He found it difficult to connect with peers. “I tried breaking out and making friends, but a lot of people wanted to party and drink and that wasn’t something I was into.” Living on his own didn’t help. “If I was having a panic attack and wanted to self-harm for an hour or two, I could.”
The turning point came on a night when he decided to go out with friends. “I had a mental breakdown at the bar,” he says. His friends witnessed him hurting himself and notified their parents, who contacted the university. “I got a call from counselling services.” Matthew started seeing a counsellor, who encouraged him to open up to his parents.
Where he’s at
Today, Matthew is in his final year of university and studying to become a teacher. He no longer self-harms. “I have coping strategies and a support system. Challenging the negative thoughts by journalling and having an inner dialogue really help.”
A student’s story: overwhelmed by daily demands
Asha, 23, University of Lethbridge, Alberta
How it started
“There is a history of mental health disorders in my family,” says Asha, who struggled with anxiety and was diagnosed with depression in her late teens. “University has been a huge stressor: Big assignments, readings, and deadlines always fill me with dread.”
How it manifested
“I noticed how many things I would put off or avoid completely. For example, I wouldn’t call anyone back or talk to people I didn’t know—even my professors.”
What helped
“I began seeing a therapist who uses CBT (Cognitive Behavioural Therapy) and learning coping skills along with taking medication. The university was part of why I started getting help. Having access to campus resources was really important.”
Where she’s at
“I used to be unable to make doctor’s appointments for fear of talking to a receptionist. I’ve always had trouble talking to strangers. I’ve gotten much more comfortable with it. I’ve learned that most people aren’t bad, and it’s a nice feeling to connect with others. Procrastination is an ongoing struggle, but I’m trying to break things up into pieces.”
How to tell if you or a friend might need help
What you can do about anxiety
- Maintain a healthy lifestyle
A nutritious diet, enough sleep, and exercise are central to preventing and handling anxiety. “A healthy lifestyle likely makes you less vulnerable to anxiety and could reduce some of your symptoms,” says Dr. Allison J. Ouimet, Assistant Professor of Pyschology at the University of Ottawa, Ontario. “If you are struggling with anxiety, make healthy lifestyle choices where you can. And the more consistently, the better.” - Identify the nature of your anxiety, its triggers, and appropriate strategies for alleviating it
For example: Establish realistic goals, monitor and challenge your thinking patterns, and minimize some of the activities that feel overwhelming. For info. - Seek support from personal or professional contacts Seek out help on and off campus.
What’s happening in your head & mind when you’re anxious?
- A danger or threat generates physical sensations: faster heartbeat and breathing, tense muscles, sweaty palms, queasy stomach, and/or trembling hands or legs. These are signs of the fight or flight response.
- A rush of adrenaline and other chemicals prepare you for a quick getaway. This can be mild or extreme.
- It takes a little longer for the evaluative brain, the cortex, to process the situation: Is the threat real?
- If the threat is not real, the fight or flight response is deactivated.
- If the threat is real, the anxiety sensations will linger, keeping the person alert and on edge.
- These lingering feelings can bring a sense of doom and foreboding.
What are the different types of anxiety?
Generalized anxiety disorder (GAD)
Difficulty tolerating uncertainty, worrying about everyday issues, and fearing the worst. More.
Obsessive-compulsive disorder (OCD)
Ritualistic behaviors to avoid unwelcome thoughts or feelings. More.
Panic disorder
Panic attacks triggered by stress and certain behaviors (e.g., skipping meals, inadequate sleep, and consuming alcohol and caffeine). More.
Post-traumatic stress disorder (PTSD)
Attempts to push away or numb thoughts and feelings associated with trauma, and long-term severe depression and anxiety. More.
Social anxiety disorder
Extreme fear of being scrutinized and judged by others in social or performance situations. More.
Specific phobias
Strong, irrational reactions to fear that can arise unexpectedly in situations that didn’t used to bother you. More.
How to manage your anxiety
Treating anxiety involves facing the triggers and resisting the urge to retreat. “We are naturally predisposed to avoid situations that cause us fear or anxiety,” says Dr. Rachel Toledano, a Psychologist in Montreal, Quebec.
“Avoidance might be a temporary relief, but it’s not effective in the long-term. Not facing your fears means missing out on the opportunity to realize that, with the right tools, you are capable of managing situations. The long-term benefits of seeking treatment include reduced anxiety symptoms and regaining a feeling of control over your life.”
How common is anxiety among students?
Here’s what Canadian university students say about their anxiety and stress within the last 12 months:
- Over half have felt overwhelming anxiety.
- The vast majority have felt overwhelmed by responsibilities.
- Over half have found academics traumatic or very difficult to handle.
In a recent Student Health 101 survey:
- 1 in 5 students said they had been diagnosed or treated for anxiety or trauma by a health care provider.
- 1 in 3 said they had experienced anxiety or trauma, but it had not been diagnosed or treated.
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