Student anxiety can be successfully treated
Student anxiety can be successfully treated.
When young adults go to university, they enter a different ‘world’. From food to the people they meet on different levels, even their home life changes for those who stay at the student residence. Likewise, children embarking on their primary or high school career, also have to contend with unfamiliar territory.
Even though this may be an exciting chapter for some, Tegan Rix, an occupational therapist at Akeso Clinic Milnerton said, for others, these changes may cause a great deal of anxiety, which could negatively affect them.
Read: Loving-kindness meditation can really help with depression and anxiety
“A change in environment and support structures when trying to create a home away from home, are some of the main pressures for students. As this adjustment may prove to be already an impossible task for some, the academic demands from university can be overwhelming. Students often experience what is known as test and exam anxiety which inhibits their ability to perform, as well as they otherwise could have. Other stressors include financial concerns, social and relationship pressures and worries about the future.
The fear of the unknown is daunting and students face extreme anxiety about the next best step in the right direction to ultimately create a life worth living,” she explained.
Read: 6 things that people suffering from anxiety do
Rix pointed out that anxiety is a general term that is used to cover several different types of disorders which have feelings of nervousness, worry, fear and apprehension in common, often accompanied by physical symptoms such as sweating palms and a tight chest.
“While a healthy measure of anxiety is essential for human survival as it serves as an emotional protective system, this response can become disabling when it results in excessive physiological arousal as well as cognitive, emotional and behavioural disturbances in everyday life. This can have a ripple effect on a person’s social and occupational functioning,” she added.
Research suggests that as much as 15% of South Africa’s university students report moderate to severe symptoms of anxiety and this is on the rise. Studies furthermore show that as little as 8-11% actually receive the psychological care needed to counter their anxiety. This could be due to a variety of contributors, such as the lack of knowledge of symptoms, the stigma attached to seeking professional help for mental health disorders, traditional beliefs of mental health and a long waiting list for on-campus counselling services.
More recently, Rix said she has been lucky enough to attend a focus group discussion in which a broad panel of student representatives were able to voice their stories and ongoing difficulties with the tertiary system.
“Common themes included arriving to university on a bursary without residency being finalised, and some faculties being under- supportive when asked to extend deadlines for assignments. This was more difficult in times of mental difficulties and considering the large amount of paperwork and long queues when applying for a leave of absence. It was heart-warming to see universities attentively listening to students and forming action plans; they are really working hard to be more solution based”, said Rix.
Read: Tuesday Life Hack: 6 hacks to help you become a social butterfly
Rix said that it is perfectly normal to feel stressed out at one time or another during the academic year, and to feel blue on some occasions too. The impact of our emotions goes far beyond our mental state of mind. Chronic stress and anxiety have an impact on our bodies physically, emotionally, cognitively and behaviourally.
“when your emotions and behaviour change dramatically from your regular day-to-day functioning, you need to stop and ask yourself what is really going on – and seek professional help,” advised Rix.
10 Tips to control anxiety
- Avoid some substances which may have mood-altering properties such as caffeine and alcohol, as much as possible.
- Get active. Working out anxiety with a lot of sweat really works for some people. Do something that is fun! The more you do it, the more good hormones are released which can have a positive effect on sleep, digestion and mood.
- Eat healthily – anxiety can throw our bodies way out of control and may cause us to crave the wrong type of foods. Try eating more food that has vitamin B’s, Omega 3 and whole- grain carbohydrates.
- Control your breathing- learn to take slow, intentional belly breaths.
- Find healthy ways to soothe you – learn to engage your senses in a way that makes you feel relaxed. It is important to do these things regularly and work preventatively.
- Learn mindfulness; this helps us to stay in the present moment. By focusing on the present moment, you are not dwelling on the mistakes of the past, nor or you overwhelmed by thoughts of the future. There are amazing apps such as Headspace or Insight Timer that you can download on your phone to help reduce anxiety wherever you go.
- Get enough sleep – make sure your 8 hours spent sleeping is of good quality by following sleep hygiene principles. Sleep deprivation is a huge anxiety culprit as it amplifies the brains anticipatory reactions, upping our overall level of anxiety.
- Plan ahead. We can fight our anxious thoughts by learning to plan ahead. This can be done by scheduling a to-do list and developing habits that increase productivity; even if this means waking up a bit earlier.
- Meditate and not medicate. Calm is an inside job – take time out of your day to practice meditation or taking a time out where you can disconnect. This means no phone, no emails, no TV, no people.
- Practice acceptance – learn to accept anxiety and not to fight. We can’t control emotions, but we can control the way we react towards them.
