Dealing with Anxiety

1. Dealing with Anxiety April is National Anxiety Month, with finals just around the corner, you may find yourself stressing out, don’t let it ruin your last month of school!

2. What is Anxiety? • Stress and anxiety do have their place. They push us to make necessary changes in our lives. They signal when we may be in danger, and inspire us to take action to get ourselves out of danger. In this way, feelings of stress and anxiety are healthy and necessary; without them, we may not act in our own best interest.

3. Chronic Stress • Chronic Stress can cause some really serious health problems: • depression • diabetes • hair loss • heart disease • obesity • obsessive-compulsive or anxiety disorder • sexual dysfunction • tooth and gum disease • ulcers • cancer In fact, most it’s been estimated that as many as 90% of doctor’s visits are for symptoms that are at least partially stress-related!

4. How to Deal • First, look inside. What is causing you to worry? Be specific. (For some situations, this may be readily apparent; other times, you may really have to think about it.) Writing in a journal or talking to a friend about it can help you sort out your feelings.

5. Take Action • Then, decide what action, if any, should be taken. Try to figure out what part of the situation is under your control. Assess the problem to see whether the threat is real, or if you are blowing it out of proportion. If the problem is just a hypothetical situation or a worst-case scenario, decide if it is really likely that your fears will actually come to fruition.

6. A Plan • Next, come up with a plan that tackles the part of the problem that is under your control. Taking action to protect yourself is a good way to channel nervous energy and provides reassurance against your fears. It is, in most cases, the healthiest response to realistic fears and worries.

7. Stress Management This simple breathing exercise is a quick and easy stress reliever: Here's How: • Sit or stand in a relaxed position. • Slowly inhale through your nose, counting to five in your head. • Let the air out from your mouth, counting to eight in your head as it leaves your lungs. Repeat several times. That’s it! Tips: • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more “old” air. • You can do this just a few times to release tension, or for several minutes as a form of meditation. • If you like, you can make your throat a little tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief.

8. Exercise • Many people exercise to control weight and get in better physical condition to become more healthy or physically attractive, but exercise and stress management are also closely linked. Exercise provides a distraction from stressful situations, as well as an outlet for frustrations, and gives you a lift via endorphins as well.

9. Progressive Muscle Relaxation • By tensing and relaxing all the muscle groups in your body, you can relieve tension and feel much more relaxed in minutes, with no special training or equipment. Start by tensing all the muscles in your face, holding a tight grimace ten seconds, then completely relaxing for ten seconds. Repeat this with your neck, followed by your shoulders, etc. You can do this anywhere, and as you practice, you will find you can relax more quickly and easily, reducing tension as quickly as it starts!

10. Music • Music therapy has shown numerous health benefits for people with conditions ranging from mild (like stress) to severe (like cancer). When dealing with stress, the right music can actually lower your blood pressure, relax your body and calm your mind. • Suggested listening: • Monkey Business by The Black-Eyed Peas • Songs About Jane, by Maroon 5 • A Day Without Rain, by Enya • Classical Music

11. Let it Go • Once you have done all you can, just let it go. Like everything in life, this is easier said than done, but with practice, you can get pretty adept at letting go of excessive levels of stress and anxiety.

12. Find Help • If you still find yourself concerned on a constant basis, you may want to talk to someone about it, either a friend, RA, or a professional, depending on how severe your worry is and how much it is affecting your overall stress level.

13. Created by: Bonnie SizerResident AssistantColorado State University