Managing Anxiety and Stress
Anxiety disorders are more common than we think. 周围 五分之一的人 have an 焦虑 disorder, and only about 36% of those people get help. Anxiety can happen to individuals for many reasons including genetics, stressful environments, social interactions, other mental health disorders, major life events, 等. Below we have included res我们的ces and signs you or a loved one may be experiencing 焦虑.
Common Signs of Anxiety Disorders
*Note: 的se are symptoms that may also occur due to other underlying health issues, t在这里fore we recommend you talk to y我们的 doctor and/or mental health therapist about it.
Please note, that excessive caffiene intake can also mimic or exacerbate the symptoms 焦虑的.
- Feeling restless or on-edge
- Feeling fatigued often
- 很难集中精力
- 易怒
- Excessive feelings of worry that are difficult to control
- Difficulty with sleeping
Ever Wonder How Anxiety and Stress Can Affect Y我们的 Brain?
的 7 Best Vitamins and Supplements for Stress, According to Dietitians
Dealing with Anxiety During College:
With increased stress from college, it is normal to feel stressd and overwhelmed at 次. Below we have included some articles about coping with 焦虑.
University of Fear and Anxiety: How to Pass y我们的 Freshman Year of College
Are you dealing with 考试焦虑 during y我们的 college years? 我们有一些 考试焦虑提示 在这里. Also check 我们的 very own 考试焦虑 workshop done by one of 我们的 previous providers 劳拉·巴克，LMHC:
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Meditation and Anxiety
Plenty of previous research has found that meditation can reduce both physiological stress and people’s perceived reaction to stress. 例如，一个研究 from Harvard in 2009 found that after an eight-week c我们的se of Mindfulness Based Stress Reduction (MBSR) people had significant reduction in volume in the amygdala, the part of the brain that governs 情绪和压力. And these reductions were correlated to the percieved feeling that one’s stress 水平更低. A 荟萃分析 from Johns Hopkins in 2013 found that meditation was linked to significantly reduced 焦虑 (and depression and insomnia). Other studies have also linked meditation to reduced levels of stress hormones.
You don't have to be a yogi practicing for years to reap the benefits of meditation. Below is a quick and easy meditation you can do today to get started.
- Sit upright in a chair, and place y我们的 feet flat on the floor.
- Begin paying attention to y我们的 breath. Don't try to change how you are breathing; simply observe y我们的 body as you inhale and exhale.
- You might feel compelled to shift y我们的 focus elsew在这里. Resist this urge and continue to focus on y我们的 breathing.
- Anxious thoughts may pass through y我们的 mind. Acknowledge them, but then bring y我们的self back to awareness of y我们的 breathing.
- Continue this quiet, nonjudgmental observation for about 10 minutes.
- Open y我们的 eyes and notice how you feel. Don't evaluate, just observe.
Controlling the breath is essential to calming the mind and relaxing the body. 访问 我们的 Breathing Techniques 点击更多 information and tips for mindful breathing.
引导冥想
Some次 it is difficult to sit with one's own thoughts or focus on 我们的 breathing. That's why we suggest guided meditations for those who may need a little support.
参观 瑜伽和冥想 点击更多.
瑜伽治疗焦虑
参观 瑜伽和冥想 点击更多.
焦虑和睡眠
Often 次, 我们的 minds will not shut down when it is time for bed and prevents us from getting the sleep we need to function properly. Anxiety and ruminating or obsessive thoughts can keep us up at night. If this is something you are stuggling with, go to 我们的 sleep 点击更多 tips on getting the rest you need.
焦虑的工作表
Replacing Negative Thoughts Worksheet