We See Your Anxiety, College Students (and everyone else, really)
In the past week, I have had four new cases with striking similarities. Freshmen in college. First time leaving home. Living with new people. An abundance of uncertainty comes with making new friends.
What’s the outcome? Well in these four cases, it’s random episodes of intense chest pressure, rapid heart rate, sweating, difficulty breathing, shakiness. Going about their day with tension throughout their body, difficulty concentrating, non-existent appetites, stress beyond your typical academic pressure and sleep issues beyond your typical college-dorm late nights.
This trend isn’t unique to college students and I wonder how many people are facing symptoms they’ve never experienced amidst a post-pandemic culture. I wonder how many of you are dealing with panic attacks or anxiety right now, without realizing it’s panic attacks or anxiety. Or without knowing what to do with it.
Here’s a super brief 101 on what to know and what to do (we can blog about the science behind it later, or you can Google it).
WHAT TO KNOW - What is a Panic Attack?
A Panic Attack is characterized as feelings of terror, sometimes striking repeatedly and without warning. Often mistaken for a heart attack, a panic attack causes powerful, physical symptoms including chest pain, heart palpitations, dizziness, shortness of breath and upset stomach.
Anxiety is tricky because we need it to survive - it helps us know when danger is present, when we need to prepare for an interview, study for a test, etc. BUT, when our brain thinks perceived threats are actual threats, then anxiety becomes problematic and causes us issues. It is characterized by emotional symptoms (feelings of apprehension or dread, feeling tense and jumpy, restlessness or irritability, anticipating the worst and being watchful for signs of danger) and physical symptoms (pounding or racing heart and shortness of breath, upset stomach, sweating, tremors and twitches, headaches, fatigue and insomnia, upset stomach, frequent urination or diarrhea).
BEFORE 2020, approximately 18% of the U.S. adult population had diagnosable anxiety disorders. We’re now watching this climb with health concerns, employment concerns, and political concerns.
Special nod to NAMI for those fun facts.
WHAT TO DO - What to Do During a Panic Attack
If you find yourself experiencing any of these symptoms, here’s a quick tip:
Put your anxiety level on a scale. Make it a simple 0-10 scale, with 0 being no anxiety, and 10 being the worst panic attack imaginable. (side bar: the more you track your moods, the more equipped you are to manage them).
If you’re above a 5, focus on nothing but your body and engage your five senses (in the therapy world, we call this ‘grounding skills’). Some examples of grounding skills are taking an ice-cold shower (as miserable as they are in the dead of January), going outside with no coat on, laying flat on your back and bringing your attention to what you hear, or smell, and feel, or placing an ice cube on the back of your neck. Anything you can do to use your senses, ground your body and quiet the mental noise. (heads up - deep breathing can actually make a panic attack worse because you already feel like you can’t breathe!)
If you’re below a 5, grounding skills will still help. But at this level, you may be able to better talk it out with a friend, do some mild exercise, practice deep breathing, journal your thoughts to examine if you’re spiraling in worst-case-scenario thinking, use the Headspace or Calm app to do some mindfulness or guided imagery (think “my happy place” … it really works!)
Other things you can do:
Practice regular mindfulness, meditation or yoga
Exercise daily, even if it’s taking small walks
Reduce how much you consume news or social media (consider taking regular breaks)
Reduce or limit your caffeine intake (or other stimulants!)
Talk to your doctor about medication options
Reach out to a therapist (we know a few good ones!)
Above all else, if you start having scary thoughts about hurting yourself or others, take it seriously. Reach out to someone you trust, seek professional help, or call a crisis line. We have crisis resources listed on our website on the bottom of every page, and we’re always open to a phone call. Ain’t no shame in getting the help you need.
Be well out there, people. Take care of yourself and each other.
Cody Hanson MS, LPCC-S