Stress and Anxiety

The emotions commonly associated with anxiety are discomfort, fear, and dread. We may feel irritable and angry with others or we may feel that everyone is judging us and we can never quite measure up to others’ expectations.

Some of us have difficulty concentrating when we are worried and anxious. Thoughts may be negative and unrealistic, and consequently events may be misinterpreted. For example, Mike may be worried about his acne. When he walks by a group of girls in the hallway and they are laughing, he is certain that they are laughing at him. In reality, they were not talking about him and did not even notice that his face broke out, but he starts to avoid talking to girls and keeps his head down whenever his skin breaks out.

Sweating, nausea, shaking, headaches, muscle tension, fatigue, and generally being on edge are among the body’s physiological responses to anxiety. Some of us may also experience dizziness, shortness of breath, and an accelerated heartbeat.

Some of us who are anxious often engage in behaviors of avoidance and withdrawal, such as missing school and avoiding social gatherings.

Develop a social support network. It is important to have someone to talk to, a friend, a parent, an uncle or aunt, or your school counselor when you are feeling anxious or worried, and just talking it out can sometimes help reduce whatever anxiety or worry you may be experiencing.

A 20 to 30 minute workout three to five times a week can be energizing, and can make you more alert and calm you. However, before beginning any exercise program, it is important to be sure you are in good health. Ask your family doctor if this is a good idea for you.
Eating a healthy diet is important. A balanced diet low in sugar, caffeine and junk foods is highly recommended. Eating well can increase your mental and physical energy and may lessen your anxiety.

Quality and quantity of sleep are important. Fatigue wears on our emotions. Sleep requirements vary, though. If you get enough sleep and if you have a regular sleep schedule (a specific time to go to bed at night and a specific time to get up in the morning) you will feel more refreshed and are in a better frame of mind to tackle worries and concerns.

Different activities are relaxing to different people. If you are feeling anxious or worried you can go for a long walk to relax or you can listen to soft music, read a book, draw or paint, exercise, take a warm bath, listen to relaxation tapes, practice deep breathing and muscle relaxation exercises, or do anything that you find relaxing.

If you feel anxiety before or during a test, for instance, it is a good idea to develop good study habits, time management skills, and organizational skills. Being well prepared may give you a sense of confidence and reduce anxiety. If you are concerned about public speaking or if you have to talk in front of others during a public forum, practice parts of the speech beforehand and prepare well. This may be easier said than done, but give it a try. Being prepared does help.

It may not be a good idea to set goals that are too unrealistic because if you do not reach them, then you may feel that you have failed yourself and have failed those who count on you. Be more realistic. You know what you can accomplish and what you cannot. Be patient. Feel good about what you have accomplished and can accomplish.

Try to be optimistic. View a problem or a situation as a challenge that can be overcome instead of an obstacle to be avoided or a situation that causes distress. Use positive self-talk to meet a problem or a situation directly. This will put you in a better position to resolve your problem or situation with less distress

• • Anxiety Explained (Video Link)
  • Mindfulness Exercises for Managing Stress and Anxiety
  • Mental Health Resources Home