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Overcoming Anxiety

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by

Raycheal Murphy

on 27 March 2015

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Transcript of Overcoming Anxiety

You may:
constantly worry about everything, large and small
feel restless
feel tired
have difficulty concentrating
be irritable
have muscle tension or aches
tremble or shake
have trouble sleeping
sweat and experience nausea or diarrhea
be short of breath or have a rapid heartbeat
Obstacle 1
Obstacle 2
Obstacle 3
Goal
Start


Anxiety is the nervous feeling often associated with worry, unease, and concern. This is that feeling you get right before a big exam or when you are trying something new for the first time.
Get daily exercise
Eat a healthy diet
AVOID alcohol and other sedatives
Use relaxation techniques
Make sleep a priority
Keep a journal
Prioritize your life
Resources on Campus and Beyond
Living a life free from significant and persistent anxiety.

Use the tips in this Prezi and see if you can achieve this goal. If you want more information, contact CAPS for an appointment. : )
Overcome Anxiety
College can be a stressful
place. It's natural to feel
some anxiety juggling the
many demands, but what
can you do to reduce your
anxiety and when do you
get some help to do it?

Too Much Anxiety
So what does it feel like when you have too much anxiety?
Self-help Strategies
Your own campus offers a wide variety of services. The Counseling and Psychological Services team (CAPS) at HSU facilitates many different groups and individual counseling. Check out their current schedule:
http://www.humboldt.edu/counseling/groups_workshops.html

You can also check out the Anxiety and Depression Association of America (ADAA). This link sends you straight to their college page.
http://www.adaa.org/living-with-anxiety/college-students

This link is also from ADAA. It has dozens of videos of people sharing their stories about anxiety.
http://www.adaa.org/living-with-anxiety/personal-stories
What can you do?
What are your resources?
Get daily exercise:
Exercise is a powerful stress reducer, can improve
your mood and help keep you healthy. Develop a
regular routine and work out most days of the week. Make small goals at first (15 minutes three times a week) and slowly increase intensity (45 minutes five times a week)
Eat Right!
Avoid fatty, sugary and processed foods. Include foods in your diet that are rich in omega-3 fatty acids and B vitamins.
Avoid Alcohol
Alcohol and other sedatives can
actually make anxiety worse!
Use Relaxation Techniques
Visualization techniques, meditation,
and yoga are examples of relaxation
techniques that can ease anxiety.
Get some ZZZzzzs
Sleep is vital to your everyday
functioning. If you aren't sleeping
well, take a look at our sleep Prezi.
It contains great tips to help get
you to sleep.
Keep a Journal
Keeping a journal of your life can
help you identify what's causing you
stress and what seems to help you
feel better.
Prioritize Your Life
You can reduce anxiety by carefully
managing your time and energy.
Organize your life in way you can
dedicate time and energy to things
that make you less anxious.
http://prezi.com/1ghcmupqcalz/to-sleep/?auth_key=04d2ea98467a545f6fafc3e9deae4e0ac1b994c2
Click this link to see the "To Sleep" Prezi
Try this short guided meditation
FACTS about ANXIETY
FACT 1: Anxiety is normal and adaptive. It helps us to prepare for danger. That is why we learn to manage anxiety and not eliminate it.

FACT 2: Anxiety can become a problem when our body tells us there is a problem and there isn't one. This can happen both when we have anxiety about something that shouldn't be anxiety provoking and when the amount of anxiety we are feeling does not match the situation.
So what do you journal about?
Anxiety does not only affect your body, it also affects your thoughts and behaviors. Therefore, there are three parts to anxiety: physical symptoms (how our body responds), thoughts (what we say to ourselves), and behaviors (what we do, or our actions).
Thoughts
Behaviors
Physical Symptoms
e.g. I'm going to fail this test!
e.g. Make an excuse to get
out of the test.
e.g. Stomach ache, sweating, hard to
breathe.
Take note of these three parts of anxiety throughout the day. You may find a certain situation or thought is reoccurring.
What is anxiety?
Full transcript