According to the Anxiety and Depression Association of America, about 18% of the U.S. population suffers from some type of anxiety disorder. There are many different factors that can contribute to the development of an anxiety disorder whether it be genetics, personality, traumatizing life events, or brain chemistry. Anyone who deals with anxiety knows how debilitating and confusing it can be, sometimes triggered by seemingly nothing at all.

Though a mental disease, its effects may wreak havoc physically as well, leading to fluctuating weight, loss of appetite, and even panic attacks. It may hold you back from doing what you want to do, causing missed opportunities and regrets later on. All too familiar with this ongoing struggle, I think it can be highly beneficial to discuss coping strategies with others that battle the same issue. Though what helps alleviate anxiety for some may not work for everyone, it could be helpful to know that you are certainly not alone in the struggle.

Even without medical treatment, there are some simple ways that have been proven to help make anxiety a little less of a burden in day to day life.

1. Get Outside

There are plenty of health benefits to being outside so it should come as no surprise that spending time in nature can yield mental benefits as well. Just taking a short walk around campus or the neighborhood can help ease anxiety by allowing distraction from anxious thoughts and providing a fresh perspective.

No ones lives are perfect, but dwelling a little too long on the negative parts of our lives can cause us to overlook all of the good and become submerged in anxiousness and self pity, ultimately being very unconstructive. Starting a practice of keeping a gratitude journal has helped many in their fight against anxiety. Personally, when I feel the effects of anxiety starting to creep in I find it is helpful to immediately try to think of one positive thought or blessing in my life, thus stopping the quickly escalating snow ball effect of pessimistic thinking in its tracks.

Many often overlook the effect that lack of sleep can have on our mental health. Everyone knows it can be detrimental to focus, attention span, and the retention of material while studying, but it can also intensify the feelings of anxiety and depression as well. In college getting the right amount of sleep can seem nearly impossible at times, but working on putting it higher up on our priority list will likely lead to a clearer head in the morning.

4. Talking it Out

It is not easy to talk about highly personal things like anxiety or other types of mental illness. Maybe we’re embarrassed, scared that others will judge us, or just prefer to give off the impression that we have it all together when we may really be having a very difficult time. In reality, many, many, people are trying to cope with the same problem everyday, whether they talk about it or not. Calling a close friend or family member when your anxiety is particularly rough can be more helpful than we might think. They might not be able to make it go away completely, but they could help in taking your mind off of it or simply bring a comforting sense of support. Talking about it can also help you get it off your chest and possibly even allow you to realize that whatever it is you are worrying about is not as big as you made it out to be in your head.

5. Viewing the Problem from a Distance

One simple trick that can really help, is making yourself view the problem from the future. For example, will this issue matter in 6 months from now? What about a year? This trick can really help in gaining perspective and making problems appear a lot smaller.

Purdue Counseling and Psychological Services: (765) 494-6995