Last week I saw several patients who were suffering from anxiety.
Granted, this was the week before Fall Break, and by the time this article hits the stands, perhaps the break will have calmed some people down, but anxiety is common enough that I think it worth addressing.
Anxiety can be acutely uncomfortable. Your heart pounds, you feel dizzy and shaky, you can’t breathe right, your chest hurts, your stomach is queasy and you’re tense, sweaty and scared. These are some of the common symptoms of anxiety. Anxiety is widespread 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. And if someone experiences anxiety for a long period of time, it can take a toll on the body.
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 situation, such as the presence of threat, real or imagined. Some dietary ingredients, drugs and medications can also cause or contribute to anxiety. There are several kinds of anxiety.
Generalized anxiety disorder is pretty much what it sounds like.
If you have this, you feel anxious much 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 that 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. Here is one you can try right now. 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.
Also, minimize or avoid caffeine found in coffee, sodas or energy drinks. They can worsen the physical symptoms of anxiety which in turn worsen 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. Expending physical energy is the best way to dissipate the nervous system arousal that produces anxiety.
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 20-30 minutes a day to just spew. Write about what is worrying you or bothering you. Make lists, detail your specific fears, get it out.
Putting your feelings into words helps mitigate the feelings and release the worry. And it is for your eyes only, so go ahead and cuss, scribble, misspell and ignore grammar. While you’re at it, might as well brainstorm about what you can do about those worries and fears, so you don’t get stuck in a fear place.
Self care measures like those above can help generalized anxiety disorder, but professional help is usually indicated. Counseling and medication are both very helpful for generalized anxiety disorder. We have both at SHAC.
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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.
A phobia is an 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.
And often, people go out of their way to avoid the object of their fear, like skipping class on presentation day. This actually reinforces the anxiety. Therapy is very effective for phobia. Medication can help too.
PTSD, or post-traumatic stress disorder, occurs after someone experiences, witnesses or participates in a traumatic occurrence.
Distress is normal after something like assault, combat, or serious accident, but if anxiety persists beyond a few months and interferes with normal functioning, it needs to be addressed.
Symptoms range widely from generalized emotional numbing to constantly reliving the event. Treatment for PTSD is improving with time as more service men and women return home suffering from the disorder.
For more information, visit the Anxiety Disorders Association of America at adaa.org. If you are experiencing anxiety, contact SHAC Counseling Services 277-3136 for an appointment. Or, come by SHAC today between 11 a.m. and 3 p.m. for an Anxiety Screening during Mental Health Screening Day.
Dr. Peggy Spencer is a physician at Student Health and Counseling. She is also co-author of the book “50 Ways to Leave Your 40s.” Email your questions directly to her at pspencer@unm.edu. All questions will be considered, and all questioners will remain anonymous.
