Anxiety

Most people experience feelings of anxiety before an important event such as a big exam, presentation or social event. Anxiety disorders, however, are illnesses that interfere with daily activities and are characterized by chronic, unremitting anxiety and fear.

What is anxiety?

Anxiety is a feeling of tension or apprehension in response to a perceived threat. The anxiety reaction is part of the “fight or flight” response that enables you to respond rapidly when faced with danger, and also occurs when the demands of life feel greater than your ability to cope and deal with them. Most people feel some anxiety in their daily lives and shouldn’t be concerned about experiencing a moderate amount. Many students, for example, experience some level of tension or nervousness before tests or other important events. A little anxiety can actually help motivate us and make us more alert, but too much anxiety can interfere with our ability to prepare for and perform on tests.

People with an anxiety disorder have persistent, intense and irrational feelings of anxiety that are uncontrollable. When anxiety leads to significant distress or disturbance in academic, social, or other important areas of functioning, it may be an anxiety disorder, and a health professional should be consulted to determine if an anxiety disorder exists. Anxiety disorders, as a group, are the most common mental illness in America and often accompany other disorders such as depression, eating disorders, substance abuse, or phobias.

What are the symptoms of anxiety disorders?

Repeated, random panic attacks, feelings of terror or impending doom
Chronic worry or anticipation about having another panic attack
Embarrassment, humiliation, or concern over everyday social situations that pose little or no threat of danger
Fear or avoidance of an object, place or situation that poses little or no threat
Constant, chronic and unsubstantiated worry
Uncontrollable, repetitive action, such as washing one’s hands repeatedly or checking things over and over
Nightmares, flashbacks, or emotional numbing related to a traumatic event

What are the treatments for anxiety disorders?

In general, two types of treatment are available for an anxiety disorder—medication and specific types of psychotherapy. Both approaches can be effective for most anxiety disorders. The choice of one or the other, or both, depends on individual and doctor preference and the particular anxiety disorder.

How can you take care of yourself?

To begin, increase your awareness of your feelings of anxiety and pay attention to the coping methods that work best for you. There are some things you can do to help prevent normal anxiety from developing into a full blown anxiety disorder. Follow the strategies listed below:

Work on control issues: Trying to exert control over things you can’t possibly control (other people’s thoughts or behaviors, deadlines, traffic) can produce feelings of anxiety. Let go of what you can’t control and focus on what you can (your own perceptions, behaviors and responses).
Breathe well: Deep or diaphragmatic breathing stimulates the parasympathetic nervous system, lowers blood pressure and reduces the pulse rate leading to increased relaxation. Shallow chest or thoracic breathing increases blood pressure, respiration and pulse rates leading to increased anxiety. For short-term benefit, practice this technique when you are beginning to feel anxious. For long-term benefit, practice daily when you are not anxious.
Manage the symptoms of anxiety: In addition to diaphragmatic breathing, learn and practice meditation, progressive muscle relaxation, yoga, or other relaxation techniques to manage or reduce the physical manifestations of anxiety.
Change negative thinking: Negative or distorted thinking patterns are major cause of anxiety (seeing things in black or white categories, using “what ifs” or “shoulds”, catastrophizing, jumping to conclusions, or blaming). Use thought stopping (saying “stop” when you find yourself thinking this way) and work to re-direct your thoughts towards a more rational response.
Exercise: Exercise is a healthy outlet for physical and emotional release. Taking a brisk 20-30 minute walk is an easy, effective strategy for immediately reducing anxiety.
Watch what you put in your mouth: Eat a balanced diet and avoid or eliminate stimulants such as caffeine and nicotine which increase anxiety. Check your medications and talk to your doctor to determine if you are taking a medication or supplement that may be causing or worsening your anxiety.
Improve your sleep: An anxious or worried mind can cause insomnia, making it more difficult to feel rested and capable of coping. If daytime worries or stressors keep you awake, try reducing some of what is on your mind by writing down your thoughts or making a to-do list before you go to bed. In the morning you can review your notes and try to figure out ways to deal with each stressor more effectively.
Focus on the present: Anxiety is often characterized by future-oriented thoughts of worry or fear about what might happen. Try bringing your attention to what is happening in the present moment and ask yourself if worrying about the situation will help. If not, focus on what you can do now.
Manage your time more effectively: Trying to “get it all done” can increase anxiety. To decrease feeling overwhelmed or anxious by all you have to do, prioritize your tasks. Then try breaking each task into small manageable parts. Set clear goals to make sure each task is doable. Be flexible and willing to alter your plan as new tasks are added to your list.

Where can you go for help?

Campus Experts

Cornerstone’s Center for Advanced Learning, 314.935.5970, provides academic mentoring and teaches study skills and time management skills.
Student Health Services, 314.935.6666. Call to schedule an appointment with a counselor to talk about managing your anxiety.
Uncle Joe’s Peer Counseling and Resource Center, 24 hour hotline, 314.935.5099. If you wish to speak to someone in person, visit the Uncle Joe’s office in the basement of Gregg Hall, 10pm-1am nightly.

On-Line Resources

How can you learn more?

Professional

Health Promotion Services, provides brochures and other resources. To request an anxiety program, contact Melissa Ruwitch at 314.935.7139 or mruwitch@wustl.edu

Peer

Uncle Joe’s Peer Counseling and Resource Center, 314.935.5141. Call to request a program on anxiety.