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RISE Blog | Anxiety: From Surviving to Thriving

Written By: Faith Dolan, Peer Educator
Edited By: Silas James, Haley Wallace & Elizabeth Perry
April 5th, 2024

Experiencing occasional nervousness, worry, or overwhelm is a natural part of being human. In fact, these feelings can often signal that you're stretching yourself beyond your comfort zone in a healthy way, fostering personal growth and development. Nervousness, particularly in response to manageable stressors like a significant exam or embarking on a new job, is what psychologists call "eustress" – a constructive form of stress that keeps you going and growing throughout life. 

However, there comes a tipping point where stress and anxiety shift from being helpful to harmful, jeopardizing your overall well-being. If distress becomes a pervasive aspect of your day, impeding your productivity and quality of life, you're likely to encounter significant challenges in various spheres of your life (Mental Health Foundation, 2022). 

Is your anxiety morphing into an overwhelming, life-disrupting force? When stress evolves into distress, or ongoing anxiety, it limits your ability to function in various aspects of life, including work.

Anxiety disorders manifest as persistent, disproportionate apprehension and dread concerning ordinary situations. These disorders may also include recurring episodes of unprovoked panic or anxiety, which can escalate rapidly, resembling the sensation of being pursued by a predatory animal; these episodes are commonly known as panic attacks (Mayo Clinic, 2018).

37% of college students report experiencing anxiety (Alonso, 2023), meaning about one in three people you encounter on campus may be battling distress. By fostering conversations about what anxiety is and how to navigate both low and high levels of it, we can equip ourselves with the knowledge needed to effectively manage symptoms and receive help when necessary. Whether it's in your class, dorm, or simply passing by on campus, understanding how to support yourself and others through anxiety can promote a healthier, more supportive environment.

Anxiety's Signs and Symptoms

Understanding the signs and symptoms of heightened anxiety empowers is to recognize when external support may be beneficial. Anxiety disorders include persistent and escalating anxiety that progressively impairs daily functioning, ultimately interfering with areas such as work, academics, and relationships (NIMH, 2024).

Anxiety manifests in all shapes and sizes, and anxiety symptoms can be both mental and physical. 

Mentally, anxiety can feel like:

  • Feeling a sense of dread
  • Heightened state of agitation or panic
  • Difficulty concentrating 
  • Increased irritability
  • Sense of detachment or disconnect from surroundings

Anxiety isn't only in the mind, it can also affect the body. Physical symptoms can include (Mental Health Foundation, 2022):

  • Feeling dizzy
  • Tingling sensations of numbness, often described as pins and needles
  • Shortness of breath
  • Increased heart rate
  • Nausea or stomach discomfort
  • Increased urgency to use the restroom 
  • Excessive sweating
  • Sleep issues, fatigue, and restlessness
  • Panic attacks
  • Overall sense of unwellness or feeling sick

Anxiety is a personal experience, and its appearance and effects can vary from person to person. Your brain and body may respond to anxiety in ways unique to you. It's important to recognize how anxiety manifests, so you can identify your own signals, and acknowledge and validate your feelings. Once we understand the signs and symptoms associated with excessive anxiety, we can learn how to reduce it. 

Reframing and Reconsidering

High stress can make even the simplest tasks seem impossible, causing some people to experience intense procrastination or rendering them unable to get out of bed. For many, high stress can also be coupled with significant anxiety, increasing the need for effective stress reduction strategies. One approach involves reframing and reconsidering perceived threats, which is a powerful tool in lowering anxiety. By shifting our perspective on stressors, we can lessen their impact and create the space for a more manageable state of mind. 

First, let's consider the impact of “what-if” statements. Persistent anxiety can manifest as a unhelpful hypothetical statements, characterized by an plethora of “what-if” questions.  This may include thinking, “What if they are mad at me?” or “What if I fail this test?” Recognizing the frequency of these “what-ifs” is crucial to reframe these thoughts to align with reality, so we can separate anxiety from actuality. For example, when you're plagued with thoughts like, “Everyone hates me”, reflect if there is evidence for this and challenge this belief with evidence-based reasoning. 

Anxiety can often distort reality and can lead us to believe our spiraling thoughts are always truth. Try reminding yourself, “I will only worry about things I have evidence for” to reconsider and reframe your anxious thoughts (Higgins, 2023). 

Consider your internal dialogue. Do the words you speak to yourself include harsh or black-and-white words like “hate,” “stupid,” “always,” or “never?” Polarized thinking occurs when our brains trap us into a black and white mindset, leading to feelings of failure if we' fall short of perfection. When you catch yourself thinking in extremes, try replacing these words with more neutral or positive alternatives. This can help to reclaim power from the self-deprecation often associated with anxiety (Esposito, 2015). 

Reflect on your thought patterns. Remember, thoughts are simply thoughts; they aren't always rooted in reality (Esposito, 2015). Practice noticing your thoughts without judgment. We are not defined by our thoughts, and we have the power to let go of them when necessary. 

Speak kindly to yourself! Coping with anxiety is not easy, so be kind and acknowledge that you are facing a challenge that would be difficult for anyone to overcome (Higgins, 2023). Now that we understand some strategies to reframe and challenge anxiety, let's consider the power of mindfulness.

Finding Your Roots

Practicing mindfulness and grounding can reduce anxiety. While it might seem intimidating at first, familiarizing yourself with mindfulness practices gives you the tools to ground yourself and your emotions within your environment. Mindfulness can be protective barrier to against overwhelming anxiety by rooting yourself in the present. Let's walk through a few methods together.

  • 4-7-8 Breathing Exercise: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This breathing exercise physically relaxes the body (Fletcher, 2023).
  • 5, 4, 3, 2, 1 Grounding Method: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (Smith, 2018). This roots your brain in the present, rather than being lost in past or future worries.
  • Body Scan: Mentally move through your body and notice sensations and tension in each part of you body. This helps rebuild the connection between your mind and body when you feel detached from your surroundings (Scott, 2024).
  • Cold Shock: Holding a piece of ice or splashing cold water on your face can decrease the disconnect between your body and brain (Raypole, 2024).

Texas Tech Students also have free access to Shmoody, a mental health app that helps you keep track of your habits and practice mindfulness. DM TTU RISE on Instagram for the free premium access code!

Coping Mechanisms 

Healthy distractions can be a valuable tool to navigate moments of anxiety. There is a plethora of coping mechanisms, and it's best to identify several you resonate with that can help you manage your anxiety, so you have a multifaceted toolkit in a time of need. 

  • Social activities, such as meeting with friends, asking for support, or calling a loved one increases hormones that decrease anxiety levels and make us feel more prepared to overcome our own anxiety (George, 2024). 
  • Creative activities, such as writing, doodling, or listening to music can help your brain process your emotions and decrease stress (Ferrante, n.d.). 
  • Physical activities may involve crying or exercising as engaging in movement can activate chemicals in your brain that decrease anxiety (Ratey, 2019).
  • Relaxing activities, such as taking a bath, watching a show, or meditating, can help you soothe and comfort yourself, ultimately helping to ease anxiety. 

Coping mechanisms can differ according to your own interests and preferences. Having a wide range of healthy coping strategies is a valuable addition to our toolbox. Remember, effectively coping with anxiety can encompass many approaches and techniques.

Changing the Factors that Can Contribute to Anxiety

It can be frustrating when advice about stress management seems obvious, like sleeping more or cutting back on caffeine. However, evaluating our sleeping habits and substance use can provide insight into our anxiety levels.

Sleep, like breathing, is an essential daily activity that promotes our daily functioning. Experts recommend at least 7 hours of sleep per night, and studies show that people who get more sleep tend to experience lower levels of anxiety the following day (Anwar, 2019).

Nicotine and alcohol also play significant roles in anxiety management. Drinking alcohol may initially provide a sense of relief, it can later lead to “hangxiety,” or exacerbate symptoms of anxiety (Priory Group, n.d.). Like alcohol, nicotine, whether from vaping or cigarettes, may seem to temporarily decrease anxiety, but it can ultimately worsen symptoms long term (Meek, 2024). Smoking as a form of stress relief creates a dependency cycle, which can adversely impact mental and physical health. 

Caffeine, a common stimulant, can also impact anxiety levels. Despite its ability to boost energy and enhance focus, it's important to note that caffeine consumption can trigger anxiety symptoms (Palmer, 2022). This occurs because caffeine acts as a stimulant, decreasing the activity of neurotransmitters associated with calming the brain. To delve deeper into the effects of caffeine, read this blog on the topic.

When we're equipped with the factors that influence our anxiety, we can identify patterns and make necessary lifestyle changes when we see fit. These behaviors can ultimately lead to less anxiety and stress over time. 

It's Okay to Need Help

Sometimes, seeking professional help is the most effective approach to combating persistent anxiety. Familiarizing yourself with your resources can help us feel more equipped to succeed.

Consider taking advantage of Texas Tech's Student Counseling Center, a resource my friend personally found beneficial for his anxiety. Attending multiple sessions enabled him to arise feeling more confident and less anxious. Accessing their services is simple – just drop in during their walk-in hours. Mental health professionals, including therapists and psychologists, can provide diagnosis and guidance for anxiety, and you can inquire about consulting with a psychiatrist for medication if needed. Remember, there's no shame in seeking additional support, and professional intervention can significantly aid in anxiety management.

If individual counseling seems daunting, consider joining the Student Mental Health Community, where trained mental health professionals foster a supportive group environment. It's an opportunity to connect with fellow students in a relaxed atmosphere while still receiving the assistance and community support.

You're Not Alone!

Dealing with anxiety can be challenging and overwhelming. However, it's important to recognize that you have a multitude of options to manage your anxiety, and the power to choose what suits you best. Whether it's challenging your thought patterns, practicing mindfulness, using coping mechanisms, adjusting your lifestyle habits, or seeing professional guidance, there are many paths to thriving despite anxiety. Remember, no matter challenging anxiety may seem, support and assistance are always within reach.

Resources

References 

Abraham, M. (2021). How anxiety can cause distorted reality. Calm Clinic.

Alonso, J. (2023). Student mental health worsens, but more are seeking help. Inside Higher Ed.  

Anwar, Y. (2019). Stressed to the Max? deep sleep can rewire the anxious brain. Berkeley News. 

Esposito, L. (2015). What to do when your anxiety won't go away. Psychology Today. 

Ferrante, A. (n.d.). 7 ways creativity boosts your mental and Physical Health. Memorial Care. 

Fletcher, J. (2023).  4-7-8 breathing: How it works, benefits, and uses. 

George, E. (2024). Socialization and altruistic acts as stress relief. MentalHelp.net. 

Higgins, L. (2023). Cognitive reframing: Overcoming cognitive distortions with reframing. Zen Care.

Mayo Clinic. (2018). Anxiety disorders. 

Meek, W. (2024). Does nicotine help with anxiety? Verywell Mind. 

Mental Health Foundation. (2022). Anxiety.

National Institute of Mental Health. (2023). Anxiety Disorders.

Palmer, C. (2022). Coffee and caffeine: Can they affect anxiety?. GoodRx. 

Priory. (n.d.). Alcohol and anxiety.

Ratey, J. (2019). Can exercise help treat anxiety? . Harvard Health. 

Raypole. (2024). Grounding techniques: Exercises for anxiety, PTSD, and more. Healthline. 

Scott, E. (2024). Release tension with this targeted meditation technique. Verywell Mind. 

Smith, S. (2018). 5-4-3-2-1 coping technique for anxiety.University of Rochester Medical Center. 

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