FX Answers

Managing Anxiety During the School Year

Anxiety is a common emotional state caused by feelings of worry, fear, unease, and nervousness. Anxiety is a normal feeling, especially when you find yourself stepping into an unfamiliar role or place. Anxiety can even be considered beneficial – it helps you notice dangerous situations and focus your attention on ways to stay safe. When anxiety begins to interfere with your ability to function and complete your daily responsibilities, you can’t control yourself in certain situations, you are no longer hanging out with friends or doing things that once brought you joy – you must start to find ways to control / lower your anxiety. Your schedule may feel busy, but it is possible to find 30 minutes a day to do something that brings you joy and lowers anxiety.

Some symptoms of anxiety include:

  • Rapid heart rate

  • Sweating 

  • Muscle tension

  • Difficulty concentrating

  • Irritability 

  • Trouble sleeping 

  • Uncontrolled or obsessive thoughts

  • Nausea

There are four ways to control anxiety:

Self-Care

Self-care is an action taken to prioritize an individual’s overall mental wellbeing. Everyone views self-care differently and it may take some time to figure out what destresses you best. Some self-care ideas are:

Prioritize sleep. 

  • Your brain, body, and nervous system operate best when it is well rested. Sleeping at least 7-8 hours is recommended and napping when needed. 

Move your body.  

  • There are different ways to move your body. Taking a walk, hiking, swimming, yoga, running, trying a new sport, tennis, etc. Exercising releases hormones that help mood and lower anxiety. 

Limit caffeine, soda, or foods high in sugar. 

  • These foods raise anxiety. Some may not realize that foods play a role in our mood and our body's nervous system. 

Practice relaxation.  

  • Meditation, yoga, coloring, reading, keeping your space clean and organized. 

Put the phone down. 

  • Some people may not realize that social media triggers anxiety and feelings of comparison. Fit time into your schedule that does not involve your phone/social media. 

Develop Coping Strategies 

Finding coping strategies that work for you will empower you against your anxiety. Coping strategies are the action and effort it takes to overcome certain feelings or challenging situations. Your anxiety does not have to win every day. 

Challenge negative thoughts. 

  • When you catch yourself thinking negatively or thinking about the worst-case scenario try to force yourself to think positively. What is the best case-scenario? 

Journal.  

  • Writing down your thoughts and feelings can help you understand the current situation you are working through. 

Saying no. 

  • If you know you do not want to go somewhere or do something that aligns with who you are then say no! Putting yourself and your needs first is key. 

Speak positively.  

  • When you speak about yourself positively, you will start to believe all the great things you are saying. 

Daily positive affirmations. 

  • Starting your day on a positive note can change the flow of your day in the most positive way. 
  • Ex: “I am... kind, capable, strong, a good person, a good student, etc.”. 

Seek Professional Help

Look for a therapist. 

  • If coping strategies or self-care is not helping, then maybe therapy can be a great start. A therapist/mental health counselor can help you understand why you are experiencing anxiety and develop personal coping strategies for you. 

Medication.  

  • After contacting a mental health counselor, medication may be administered to help control anxiety. Speak to a doctor or mental health counselor if you feel like this is the necessary next step for you. 

Reach out to your school counselor. 

  • Your school counselor is very familiar with the current school system you are in and maybe speaking to someone who understands that environment can be helpful!

Find a Supportive Community  

Reach out to a trust adult or doctor. 

  • Having open and honest conversations with an adult can guide you towards your next steps. Remember, everyone has experienced anxiety in some form in the past. You are not alone.

Find a safe place. 

  • Finding a safe place in the spaces where you spend the most time can help you disconnect when you are feeling overwhelmed or when you need a place to practice your coping strategies.  

TeenHealth FX hopes that combining different practices will lead to the overall goal of lowering your anxiety. If you still need more guidance, that is okay and normal. If you need help finding a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-5199 for an appointment with an adolescent medicine specialist. If urgent care is more comfortable for you, please visit this site for a list of Atlantic Health urgent cares.