If you are a high schooler and have started experiencing anxiety or even worse, panic attacks, you are not alone.
Statistics show that anxiety and depression among high schoolers is at an all time high. The reason behind this increase is two fold:
1. Social media.
While we might be tricked into believing that social media helps us socialize, we end up experiencing the opposite. First of all it forces us to rely mostly on online interactions rather than face to face time (and I don't mean FaceTime:)). This lack of face to face interaction, just like human touch, lead to social isolation and down the road to anxiety and depression.
And, as if this was not enough, studies show that social media by design tends to depict a perfect life in pictures (aka Instagram, Pinterest and Facebook), which leads to comparison to other's "perfect' life, 'perfect' body, 'perfect' vacay, peer pressure, etc.
The result of this constant showcase and comparison? Anxiety and depression.
We start feeling unhappy with ourselves, our own lives and experiences and depression and anxiety start to grow roots. This is far more devastating for us teenagers, as this is an important time for our emotional development and our molding into adults. Unless we understand the risks and social limitations related to social media use and know how to protect ourselves from its negative effects, we end up growing into an anxious and depressed adult.
2. School pressure/stress.
If you are a high school student you know what I mean. We've been conditioned to believe that unless we are stellar students who go above and beyond to get straight A's, take all the possible AP classes and be involved in a gazillion of clubs and extracurricular activities, we won't get into a good college!
You feel like every move you make, every step you take is going to dictate your whole life. The result of this constant stress and internal rumination? Anxiety!
You make a mistake, you get a lower than expected grade and you feel like everything comes crumbling down and there go your chances for a good school. When is this going to end, you wonder?
You run the risk of burning out way before high school is over, which makes anxiety and depression even worse. This in turn affects your motivation, your ability to focus and acquire new information and in the end your success.
Does it really have to be this way? Can you keep this race up until the end and can anyone guarantee you'll get into your dream school? Probably not.
But what you can do is make sure you get through high school sane and sound, which can only increase your chances for getting admitted in a good school, and, who knows, even your dream school!
How? Here are some tips for soothing anxiety and lowering overall stress levels:
1. Limit exposure to social media.
Choose one day a week when you can leisurely spend no more than 30 minutes catching up with what's been going on online without falling into the traps of comparison. Remember that what you see on social media is not the "real" life, but a "show-off' of a split second in time, without knowing exactly what the other person is going through. Nobody is perfect and we all have our ups and downs. As long as you keep this aspect in mind you can protect yourself from self-judgement and appreciate life as is. Try to stick to just one social media platform and keep it light and fun. At the end of the day, this was meant as a social booster not a downer.
2. Practice meditation.
Lots of studies show meditation to have many positive effects and, as it turns out, relief from anxiety and stress are at the top of the list of benefits. Meditation mitigates the effects of the fight or flight response, decreasing the production of stress hormones and thus anxiety. Only 10 minutes a day would be enough, and it's best if done daily. There are lots of free meditation apps online you can chose from or just spend 10 minutes in a quiet place with your eyes closed, while paying attention to your breathing. It's as easy as that.
3. Move your body.
Find an exercise activity you enjoy and commit to it at least 3 times a week. Even taking just a 20 minute walk 3 times a week will do. Movement is another way of decreasing stress hormones and increasing feel good hormones, which has been determined to be more effective for treating anxiety and depression than medication alone.
4. Get your zzz's.
The is greatly underrated in this day and age, and we tend to brag about how few hours we sleep instead of the other way around. No other practice or magic pill will rejuvenate your brain and make up for the hours of sleep lost. Let me say this again: NO MEDICATION WILL MAKE UP FOR THE LACK OF SLEEP NEEDED TO REJUVENATE YOUR BRAIN! Sleep has an important task in detoxifying the brain over night and acts as a much needed rejuvenation. It's like pressing the reset button on the brain. It's in the medical literature. So make sure you prioritize your sleep and get at least 8 hours each night, although teens need around nine hours per night for health benefits.
5. Talk to a friend.
There is nothing more soothing for your emotional health than having someone to talk to. That's how psychologists came around. Having someone to talk to about anything going on in your life, good or bad, helps you feel connected and important. Feeling part of a community, interacting with others in a face to face environment is more than just socializing, it's therapeutic. As humans, we have an innate need of feeling connected, accepted, needed and loved. When these needs are satisfied the risks for anxiety, isolation and depression are greatly reduced. So, if you don't have a friend to regularly talk to, make sure you talk to a close member of your family.
6. Keep a to-do list.
Keeping up with school or work tasks can be overwhelming and this could cause a great deal of stress and anxiety. By regularly keeping a to-do list and checking off accomplished tasks, you feel in control and are able to plan accordingly without running around aimlessly before a project is due. Try to write down your next day's tasks the night before in order to calm your anxious mind before going to sleep. Knowing you have a plan helps you get a better sleeping thus improving overall emotional health and productivity. That's a double win!
Be proactive and start implementing the tips above before you start experiencing overwhelming stress and anxiety. This will ensure you can stay focused and motivated for a stellar school year!