Anxiety

"Anxiety is normal and healthy. It only becomes a problem when someone becomes overly anxious and it interferes with daily life."

-Ty Lostutter, Ph.D. 

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Know someone dealing with anxiety?

Learn what to say and what not to say

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According to the National Institute of Mental Health, around 31.9% of adolescents ages 13 to 18 will experience anxiety.

Common

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Impactful

Anxiety disorders will impair someone's everyday life, making it difficult to function at school and affecting relationships.

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Warning signs

Consistent

Different from the occasional stressful situations that everyone experiences, anxiety disorders are comprised of consistent, intense, and excessive feelings of anxiety.

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Feelings of nervousness or restlessness

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Excessive feelings of anxiety and worry

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Having difficulty concentrating or focused on the present

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Sleep problems (can't fall/stay asleep or restless sleep)

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Very easily fatigued

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Can't control the worry and anxiety

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The anxiety is affecting day to day function in social settings or other areas

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Consciously trying to avoid things that may trigger the anxiety

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An increased heart rate/rapid breathing

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Having muscle tension

Coping strategies

Image by Cathryn Lavery
 

Journaling

Journaling is a really good way to collect your thoughts and take time to reflect on your problems, thoughts, and feelings. It has helped many people feel more control over their emotions. This can also help identify what is triggering the anxiety. Click to learn more and how to get started. 

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Meditation

Meditation forces people to focus on the present and eliminate any distracting thoughts. People with anxiety are many times overwhelmed by thought and emotion, so meditating can greatly improve people's ability in controlling those. 

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Try this free headspace meditation created for anxiety:

Check out this website with many free meditations:

Image by Alphacolor

Time-Out

Try taking a time-out by going on a walk, talking to a friend, or listening to some music. Taking a step back can help clear your head and music can be a powerful tool in affecting your mental state. This playlist is filled with powerful relaxing tracks, but whether it's your own music or this one, detach from your thoughts and worries as you listen to the music. Many people will also utilize the 5-4-3-2-1 technique that focuses on senses.

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Take Deep Breaths

Take a second to focus on your breathing, really take the time to inhale and exhale slowly. It can help you reach a relaxed state and there are many different methods to focus on your breath. Check out this website where you can learn more and also try out three different breathing exercises.

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This website explains how to do the 5-4-3-2-1 technique:

 
Holding Hands

Get Help

Treatment

If you feel like your anxiety is getting too hard to control and is disrupting your everyday function, make sure to see your family physician, local psychologist, or school counselor! This is a treatable condition and talking to a professional can help you manage the anxiety better and learn about other resources.

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