So we are in the middle of April, which is the craziest month of the year as many college students know. Anxiety is on the rise, so I thought I'd post this infographic about how anxiety effects your body, and how we can combat these effects!
I definitely need to try out a few of these tips-being sick at home is making be stress out about all of the work I need to do...
1. Take a moment to breathe.
Anxiety can cause us to clench our muscles and hold our breath, thus depleting our bodies of calming oxygen. Take three-to-five intentional deep breaths. Focusing your attention on the inhale and exhale can help calm nerves, relax your muscles and provide a helpful timeout to regroup.
2. Free write.
In anxiety-provoking situations, you might feel out of control and thus try to control every little detail until it makes you crazy. Rather than act on the fly or do or say something you might regret, try to instead jot your thoughts down on paper. Free writing can help you release some of the tension tied to the situation and help you gain valuable clarity to regain composure.
3. Take a physical time out.
Take a 10-minute timeout from the activity or situation. Whether you're strolling up 5th Avenue with the wind in your hair, or sitting in a quiet space, taking time to yourself can provide a welcome distraction and let your body and mind regroup.
4. Remember, "qué será, será!"
"What will be, will be." It seems like the times in life when I've tried to control circumstances the most is when things did not go my way. Take a few steps back and remember that time heals, and can give you the clarity needed to act with integrity. Realize also that not everything is in our control and some things need to work themselves out naturally.
5. Avoid sugar and caffeine.
If you're naturally jittery, like me, avoid sugar and caffeine when you're feeling anxious. Both ingredients speed up your heart rate and give you that rush of energy, likely adding to your anxiety. Instead, turn to hearty root vegetables, calming soups and caffeine-free tea to soothe your nerves.
6. Make sure you're getting plenty of movement.
There is no greater therapy for me than pounding the pavement, hitting up my favorite yoga class or sweating it out on a bicycle. Exercise helps burn extra energy that's associated with anxiety and also helps rid your body of toxins that stress your system (via sweating). For me, movement of any kind can be a source of meditation and helps me separate my feelings of anxiety from how I see challenges and how to overcome them.
7. Turn to gratitude.
Anxiety, worry and fear have their way of robbing us of the joys and pleasures of our everyday life. They can leave you feeling empty and alone. Turn to your gratitude list. Write down 10 things you are grateful for right in this moment. Make a point to tell three people that you are grateful for them, for something that they did or said. Gratitude lists are an instant mood booster and helps to wash away the feelings not being or having enough.
8. Spend time in nature.
Spending time in nature has a way of naturally calming our nerves. It centers our emotions and helps us feel grounded. Sit by a tall tree and feel the roots. Dip your toes in the water or listen to the waves crash and let the calm wash over you. Listen to the birds chirping, notice the sound of the wind, and feel a calm, cool breeze envelope you.
If you are still feeling anxious, never hesitate to reach out to the Dickinson College Wellness Center (or your local wellness center!).
Here is more information about the Dickinson services:
Office Hours
Monday through Thursday: 8:00 a.m. - 7:00 p.m.
Friday: 8:00 a.m. - 5:00 p.m.
Open Hours (AVAILABLE FALL AND SPRING SEMESTERS)
Monday - Friday11 a.m. - noon
2 p.m. - 3 p.m.
(No appointment needed)
APPOINTMENT-BASED SERVICES
Initial Assessment
Individual Sessions
Group SessionsMindfully Managing Stress
Interpersonal Process Group
Queer and Questioning Support Group
Psychiatric Services
Substance Abuse Services
If you are interested, please email caps@dickinson.edu or call the Wellness Center, Counseling and Psychiatric Services, at 717-245-1663.
http://www.mindbodygreen.com/0-15187/8-practical-steps-to-combat-anxiety-from-a-highly-anxious-person.html
No comments:
Post a Comment