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Anxiety

It is natural to feel worried about stressful situations such as public speaking or taking a test. However, if these feelings become all-consuming or interfere with your schoolwork, social life, or ability to take on new challenges, you may want to seek help to treat
anxiety.

Quick Guide

Anxiety can be described as a feeling of excessive worry or fear

Quick Guide

What is Anxiety?

What is Anxiety?

It is completely normal to feel worried when things get a bit complicated or very busy. But, if worries start to become excessive, or overwhelming, you may find yourself having trouble sleeping, or completing your normal daily activities. If this happens, pay attention to your thoughts and feelings. They may be signs or symptoms of anxiety or another mental health condition.

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Anxiety is your body and mind's natural response to stress. It can act as an alarm system that is activated whenever you recognize danger or a threat around you. Anxiety can help keep us safe by scanning for potential danger, show us more about
what we value (like when we get anxious watching someone getting bullied or being
dishonest) and it can motivate us to make positive changes. Keep in mind, that anxiety is NOT stress, or fear. Although they are all connected, anxiety is not short-term, and does not simply go away after the stressor is taken away. Fear is an instant response to a threat, while anxiety is a response to the anticipation of a possible future threat.

Signs of Anxiety

Signs of Anxiety

Here is an example of someone who might have anxiety:

Maria has a big test coming up the weekend after she’s been invited to a sleepover with people she wants to be friends with. She’s noticing she’s staying up late scrolling and waking up often when she does fall asleep, she’s not eating as often or as much as she usually does, and her heart races and her palms get sweaty when she thinks about both the test and the sleepover. To avoid these feelings, Maria has put off studying for the test and has dinner in her room instead of eating with family as she usually does. Maria is too tired to attend soccer and swim practices which she tends to enjoy.

It is important to note that anxiety can take different forms in different people. If you believe that you are showing any signs or symptoms of anxiety, talk to your parents or guardian, then your doctor for a professional opinion.

A few main signs that someone is experiencing anxiety are feelings of restlessness or nervousness, getting tired easily, having a hard time focusing where your mind goes blank, being testy, having a lot of muscle tension, worrying a lot, and sleep problems. They may have a strong sense of dread, or fear, and feel that the world around them is slowing down or speeding up. 

 

List of other symptoms:

  • Feeling  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

  • Discomfort, “butterflies,” and/or upset stomach

  • Changes in appetite

  • Avoiding things perceived to increase feelings of anxiety

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Treatments

  • Individual Talk Therapy (Psychotherapy/counseling) 

    • There are many different types! CBT, ACT, Psychodynamic, etc. It’s important to find a therapist you feel a strong alliance with and a mode of therapy that feels effective to you!

  • Family Therapy

    • Sometimes working with a therapist and a caregiver or the whole family can help everyone in the family unit better understand the causes of anxiety and how to best support the individual.

  • Somatic Therapy

    • Sometimes going in to the body to help notice signs of anxiety with a therapist can be really helpful!

  • Medication

    • Some medications can be effective (mostly short-term) for anxiety.

Treaments
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Coping Skills

Coping Skills

If you or someone that you know has anxiety, there are many different coping strategies. It can be useful to practice these skills before you’re feeling really anxious or right when you notice anxiety arising to make it easier to use the skills in moments of distress. Try different ones for different moments and see what works best!

 

Try these if you are feeling anxious or stressed out:

  • Take a time out

    • Try getting up and sing, dance, or play music

    • Try going outside and get some exercise or play a sport

    • Read a book, write, or paint

  • Take care of yourself

    • Do something that makes you happy and comfortable

    • Eat balanced meals and healthy food

    • Get enough/more sleep. A nap can be a great re-set!

    • Take a shower or a bath

    • Do a quick chore like clearing off your desk

  • Try the 3-3-3 method -Learn more here

  • Write down your thoughts

    • This can help you identify any stressors, and reduce your anxiety

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References:

Hirschlag, A. (2018, December 18). How to cope with anxiety. Healthline. Retrieved May 18, 2022, from https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety

 

Mayo Foundation for Medical Education and Research. (2018, May 4). Anxiety disorders. Mayo Clinic. Retrieved May 18, 2022, from https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967#:~:text=best%20for%20you.-,Psychotherapy,of%20psychotherapy%20for%20anxiety%20disorders 

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U.S. Department of Health and Human Services. (n.d.). Anxiety disorders. National Institute of Mental Health. Retrieved May 18, 2022, from https://www.nimh.nih.gov/health/topics/anxiety-disorders

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