Dr. Peg,
I suffer from anxiety. It is one of the scariest feelings I have ever experienced. I was wondering if it is common and what are the best ways to deal with it? What does it stem from?
-Tryin' to keep it cool
Dear Tryin',
Try this: Stop what you're doing. Let your body be still. Now inhale once and exhale once. Follow the breath with your mind. In, out. Let your body soften as you breathe out. Just one breath. Good. Notice how you feel. Hopefully, you feel a little more relaxed. Now, on to your question.
I am so sorry to hear you have anxiety. It is, indeed, a terrible feeling. Your heart pounds; you feel dizzy and shaky; you can't breathe right; your chest hurts; your stomach is queasy; you're tense and sweaty; scared - sound familiar? These are the common symptoms of anxiety. You are not alone by any stretch, if that's any comfort. Anxiety is common and comes in many shapes and sizes. It is very common on college campuses, where stress is high. Everyone has anxiety from time to time, and a small amount can be a good thing. Stressing a bit about things can help you get them done. Being a little nervous can keep you safe. But in high doses, anxiety can be paralyzing.
Get content from The Daily Lobo delivered to your inbox
The causes of anxiety are many and not all known. It is probably a combination of factors, including genetics, body chemistry and biology, life history, personality, and the individual's situation. Some drugs and medications can also cause or contribute to anxiety.
There are several kinds of anxiety. I'm not sure which one you have, so I'll talk about them all briefly.
Generalized anxiety disorder is pretty much what it sounds like. If you have this, you feel anxious most of the time, even when there's no apparent reason to worry. Some times are worse than others, but you rarely feel calm. You worry more than most people, and sometimes your worries overwhelm you, so you can't think about anything else. You have trouble concentrating, and you're often on edge or irritable. You might have trouble sleeping or have nightmares along with the physical symptoms I described above or others.
Generalized anxiety can be managed in several ways. Relaxation exercises can be very helpful. Start with the one-breath exercise I described. Try muscle relaxation by lying on your back, tense and then relax each muscle group from head to toe. Minimize or avoid caffeine, which can worsen the physical symptoms of anxiety, in turn worsening the anxiety. Watch the alcohol. It seems like it relaxes you temporarily. But in the long run, it disturbs sleep and often worsens anxiety. Make yourself exercise aerobically; you won't regret it.
Some experts talk about scheduling a time to worry. What I think is even more helpful is scheduling a time to write about your worries. Get a journal or blank notebook and give yourself 20 to 30 minutes a day to just spew. Write about what is worrying you or bothering you. Make lists, detail your specific fears and get it out. This is not about solving problems. It's about putting your feelings into words, which helps soften the feelings and release the worry. And it is for your eyes only - scrawl, scribble, misspell and ignore grammar.
Self-care measures such as those mentioned above can help a lot, but usually you really need to enlist a professional. Counseling and medication are both very helpful for anxiety. We have both at the Student Health Center, or you can start with your family doctor.
Panic disorder strikes like a bolt from the blue. You're going about your business when all of a sudden you are hit with mind-numbing, heart-pounding terror. You're hurting, shaking; you're going to faint; you're choking; you're dying; you're going crazy. It's a terrible, terrifying experience. And once it's over, you live in a state of dread wondering when the next panic attack will strike.
Is this you? If so, please get help. This is out of your control, which is one of the reasons it is so scary. Again, therapy and medications combined work well.
Phobia means irrational, out-of-proportion fear attached to a specific situation or thing, such as public speaking or spiders. Many students suffer from phobias related to presentations, exams or performances. When confronted with the subject of their phobia, people experience the anxiety symptoms we've been talking about. Therapy is very effective for phobia. Medication can help, too.
Post-traumatic stress disorder occurs after someone experiences, witnesses or participates in a traumatic occurrence. Distress is normal after something such as rape, combat or a serious accident, but if it persists beyond a few months and interferes with normal functioning, it needs to be addressed. Symptoms range from generalized emotional numbing to constantly reliving the event. Again, the magic combination of therapy and medication is your best bet.
For more information, contact the Anxiety Disorders Association of America at Adaa.org, our very own Counseling And Therapy Services at 277-4537 for a therapy appointment, or the Student Health Center medical receptionist at 277-3136 for a medical appointment.
Peggy Spencer has been a UNM student-health physician for 16 years. E-mail your questions to her at PSpencer@unm.edu. All questions will be considered, and all questioners will remain anonymous. This column has general health information only and cannot replace a visit to a health care provider.
