“Smile, breathe, and go slowly.” – Thich Nhat Hanh
According to recent studies, nearly one in six college students have been diagnosed with/treated for anxiety, and more than 20% report that anxiety affects their academic performance. And right here at UA, more than 60% of the students surveyed at Counseling and Psych Services (CAPS) said they came in for help with anxiety.
If tension, worry, or even panic get in your way, know that you’re not alone and there’s something you can do about it.
you Can Calm Your Anxiety (Here's How)
- In through your nose.
- Expand your bellow.
- Hold your breath just a bit.
- Exhale slowly.
- Pause a moment before breathing in again.
Breathe with the Campus Health Mindful Ambassadors:
Check out the Mindful Ambassadors YouTube channel for more mindfulness exercises.
Then, Walk Yourself through the Problem.
What questions can you answer?
Write down what you're thinking and look for the questions you can answer. If your worries are not answerable, try rephrasing them. What if I fail can become what are the requirements to stay in my major or keep my scholarship, what are my options for retaking this class, or can I meet with my advisor to check in on my progress.
Think what NOW (not what if).
Refocus on what information, resources, and solutions are available to you now.
Look for solutions.
Shift from a problem mindset to a solution mindset. Set a timer for about 10 minutes and brainstorm as many solutions as you can - without editing or analyzing them. After your 10 minutes are up, choose 1 that sounds good enough and take a baby step in that direction.
Try it now:
- Ask: Where is my mind.
- Focus on right now.
- Convert worries into solvable problems and answerable questions.
- Get realistic.
- Redefine failure and mistake.
And Remember to Treat Yourself Well. (You're worth taking care of!)
Nourish your body.
Do what you can to eat well-balanced, nourishing, and satisfying meals and keep a healthy snack handy for your long days.
Nutrition tips and resources from Campus Health.
Be kind to yourself.
If you’re hard on yourself or worried about what others think, give yourself a big dose of kindness by remembering your strengths and encouraging yourself in a tough situation.
Reduce Stress and Improve Your Life with Positive Self-Talk on Very Well Mind.
More Tools for anxiety
from the mental health tools library
build your coping skills (for free!)
TAO Pathways offers free self-help activities recommended by CAPS to help with stress, anxiety, relationship problems, anger management, problem-solving, communication, or evaluating your alcohol and drug use - without a counseling appointment.
Enroll for free with the enrollment key: CAPS-Cares-520
talk to someone at caps
At CAPS, enrolled students can receive mental health care, including:
- short-term counseling
- short-term psychiatry
- groups and workshops
- self-paced self-help
- specialty services, including ADHD treatment and evaluation, eating disorder services, Oasis sexual assault and trauma services, LGBTQIA services, and substance abuse recovery
Learn more about getting started at CAPS.