The truth is, 13 percent of college students have been diagnosed with an anxiety disorder.
The truth is, only one third of people experiencing panic attacks or anxiety will reach out for help.
But the truth is, there is help available.
Anxiety is everywhere in student's lives: it's the pit in your stomach that tells you to keep studying for your BMS test, it's the wave that rushes over you that tells you to turn off the T.V. and get to work, or it's the crawl in your chest that goes nuts when you have to present. However, panic attacks and anxiety are a whole new ball game.
So, what is a panic attack? A panic attack is an intense moment of absolute terror that seems to come out of absolutely nowhere. This can include symptoms such as: heightened feelings of dread, sweating, racing thoughts, lightheadedness or feeling faint, racing heart beat, shakiness, shortness of breath, feeling detached from the situation, nausea, and feelings of going crazy, dying or losing control. This intense feeling is brought on by our body's fight or flight response, a survival response that has, for lack of a better word, gone haywire.
As a junior at Colorado State and having panic attacks since freshman year of high school, I feel almost too familiar with the symptoms. Sitting in a mundane lecture listening to a monotone professor talk about the importance of hydrogen bonds, I will suddenly feel anxiety crawl up my spine, and simply take over. From there, I can expect a panic attack that follows the above symptoms almost perfectly, as can many students across the nation, leaving me upset, frustrated, and exhausted.
What do you need to know if you do have anxiety or panic/What do you need to tell someone you love who experiences this?
1. You are not weak, you're not weird, nor are you an outcast.
One of the major reasons people do not seek help for their anxiety is a fear of how they will be perceived for having anxiety or panic; many attempt to hide their symptoms and feelings and ignore the issue. It's incredibly easy to get inside your own head and start making judgements towards yourself about your anxiety, but you are not weak, weird, nor an outcast for having this. Remember that.
2. You are not alone.
Anxiety affects around 18 percent of the population in America, individuals aged 18 or older. Much like the thoughts above, it's easy to get in to your head and believe that you are the only one experiencing this horrible panic. However, speaking with multiple students across campus, students all over experience this stress on a daily basis. Finding a support group or therapy group helps you connect with others sharing the same problem; it's quite the breath of fresh air.
3. Accept you for you.
Rather than becoming frustrated with your symptoms, recognize and work on accepting your anxiety for what it is. Focus on seeking peace within yourself and finding a way to work with your anxiety rather than against it. "Fighting" your anxiety will not work, but in turn, can make it worse and escalate quicker.
4. Learn to talk about it.
As you may notice, almost all of the resources I listed deal with therapists, counselors, or psychologists. Why? One of the most effective ways to treat anxiety is learning to talk about what is upsetting or stressing you..and this doesn't end at counselors. Learn to talk with your friends, family, and loved ones about your stress. Although it may seem uncomfortable at first, the likeliness of them supporting you is incredibly high. Learning to talk about what makes you anxious will help you learn to accept the anxiety, help you identify triggers, and gain more support.
What can you do when having a panic attack?
Unfortunately, there is not one saying I can give you that will whisk your anxiety away, but there are ways to cope with it. Within the moment, it's easy to get caught up in either a "cloud" where you are unable to think clearly, or get caught up in the anxiety. It sometimes helps to have a list available for you to look at within this moment to help you remember how to relax. Remember, it may take some practice to get some of these techniques down, try to not distract yourself from the anxiety, this can cause it to escalate. These techniques listed help you aknowledge the panic that is present.
1. Breathe
Much easier said than done, but have a breathing exercise where you are able to focus on only your breath rather than the anxiety stewing. This could include breathing in for 5 seconds, and out for 6, or breathing in for 5 seconds, holding for 3, and out for 6. Slowly increase the amount of time breathing in and out.
2. 5,4,3,2,1
This technique seems to do wonders for me. Note your five sense: touch, smell, sight, taste, and sound. I want you to note 5 observations about each sense (taste can be skipped); for example, I feel the strap on my flip flop, a breeze in the room, the desk under my hand, the pencil in my hand, and the chair on my back. Start with 5 observations per sense, and work your way down to 4, then 3, then 2, and finally 1. You may repeat some, but try and see what else you can find differently as you progress.
3. Hold on to a few phrases
Having a list of phrases to hold on to such as: I'm okay. This will pass, like it always has. There is nothing wrong, so on and so forth. Having a list of phrases that help you specifically will help ground you in the moment, and help you remember that anxiety will pass.
4. Muscle Tense-Relaxation
This seems to be extremely popular with some; essentially you tense up certain muscle groups as tight as you can for a few seconds, then relax them. Pick another muscle group, tense them as tight as you can, and relax. Do this over your whole body and eventually you can tense your whole body, then relax.
So, where are these resources I spoke of before? Here is a list of several resources that have proved useful:
Colorado State University Psychology Services
Dial (970) 491-6053 to schedule an appointment with their therapists, you will be asked to do a quick screening to see which therapist would be the best fit for you. You are given 5 free counseling sessions per semester, so don't worry if you are on a budget. From there on, it's $10 a session, which is very reasonable for a counseling hour.
If you are not a Colorado State University student, several campuses across the nation offer counseling services similar to Colo State's. Don't be afraid to pick up the phone and make an appointment.
Psychology today offers insight on a lot of mental health issues, and they offer a service where you are able to type in your location, health insurance, and availability to see what therapists are in your area.
Lantern uses online counseling, check ins, and relaxation exercises to help decrease overall stress. Lantern is a paid service, but you are able to get 1 week free with the online counseling.
TalkSpace is another online counseling service, with this, you would be able to talk with a counselor in the privacy of your own home, dorm, or apartment. You are assigned a counselor tailored to your needs, and he or she will be able to converse with you very regularly.
Animal Shelters
Many animal shelters across the nation look for people to come and socialize with their animals. What a win-win! Not only do you get to de-stress and go play with dogs or cats, but the animals get attention as well! Check your local animal shelters to see what their availability is for volunteers.
How do you help someone you love who has panic or anxiety?
First of all, make sure they realize you are a supportive of them, make sure not to chide if they are seeking help via counseling, or any healthy way. They need to know you are a "safe resource" for them; meaning they can feel comfortable talking with you about their anxiety. Be ready to listen; the key here is that you typically don't have to say anything. Some people may stress about saying the right thing, but in all honesty, the best thing you can do for someone is be an active listener and let them do the talking. As long as you can be there for them, you are already doing a lot for them.
If they are currently having a panic attack, it's important to remain calm, you freaking out will not help the situation. Help them understand that anxiety is a period of uncomfortable feeling, but they will be okay and the feeling will pass. See if there is anything you can do to help alleviate some of the stress. Unfortunately, there is no saying nor action you can take to make the anxiety go away, but being supportive and helping them through this time is crucial.
Be understanding; most students experiencing anxiety and stress tend to feel a little more tired than normal and are, obviously, a little more stressed in certain understanding. Try to be a little more understanding of where they are coming from.
My last piece of advice? Don't be afraid to ask for help.
