I remember sitting in my abnormal psychology class and my professor comes out with this phrase of ‘healthy anxiety’. I was instantly confused – how is an increase of heart rate, shallow breathing and higher blood pressure healthy for you? What he meant by this was a moderate amount of anxiety that pushes you to perform well at things. Would you have scored that goal if you weren’t a little nervous that your giant opponent coming after you was going to take that chance away from you? Would you have aced your last exam if you weren’t just anxious enough to make sure you studied as hard as you could?
Healthy anxiety pushes you to perform well. Where we go wrong is when it stops you from doing well. My anxiety changed from worrying about my grades on a test to being unable to even study. I felt cross-eyed and I couldn’t focus on any of the words I was reading in my textbook, even if the concepts were simple. I had to read the same sentences over and over again to even comprehend what the topic was about.
Since my experience is within an academic setting, I can only suggest methods of alleviating some anxiety that relate to resources available for students. Also input disclaimer that I am not a medical professional, so my advice is simply based on my experiences. But here’s what worked for me:
1. Ask for help.
What I first did was gathering the courage to speak to my family doctor. Here in Canada, I was able to make an appointment with her and get the referrals I needed to focus on mental health. I signed up with my school’s student accessibility services, had my family doctor fill out the required forms, and the SAS was able to make accommodations for me. They are there to help you, and are usually extremely creative to find out what works for you the best. My accommodations were things like having a program that reads my textbook for me, so I could focus on listening to the words instead of reading them. I also write my exams in a distraction-free environment, where I am able to take breaks if I get overwhelmed and they won’t count against my time. Things like these accommodations really took a load off.
2. Let music pull you forward, but not distract you.
The things that I did outside of school to help my anxiety really helped as well. I created a music playlist of songs that had no lyrics, were calming and had a steady, slow beat. Studies since the 1950s have looked into the detrimental effect that high tempo music has on studying and reading comprehension. Music has the ability to influence your emotions, and when you’re dealing with anxiety – you really don’t need anything else that is adding an obstacle. These studies have shown that soft, relaxing music has no obvious change to performance in studying and reading comprehension, but can help with mood. (If you want to look into this more and do not have access to a scholarly journal database, you can check out this article).
3. Take control of your environment.
Another thing about those who struggle with anxiety is that we are often stressed out by our environments. When I can’t control my environment, my desk is out of control or I am completely disorganized, I can’t focus and I get both irritated and even more anxious. The best thing that I can do in that situation is clear off my desk, sort out my books, articles, writing tools, etc. in a way that they are all easily accessible and light a candle or pull out my essential oil diffuser. Aromatherapy has done wonders for my anxiety. I began looking into it after wandering in to a store in a mall one day and haven’t looked back since. I do not ingest the oils, but I simply have pleasing blends diffused throughout my home so that when I get particularly anxious, I can take a deep breath and focus on the smell.
4. Build a support system.
Because I had kept my diagnosis quiet at the beginning out of fear of being stigmatized, I felt like I had no where to go except to my boyfriend. A friend directed me to Reddit to get involved in the r/Anxiety community. I read threads of other anxietybrain-type people and started to feel like I wasn’t alone. Soon enough, I made posts of my own and managed to get a lot of advice through their community. This support group helped me get through a lot of obstacles that I was going through in a way that offered outside/third-party advice. Sometimes I convinced myself that Jeff was telling me what I wanted to hear instead of what I needed to hear, and I would often bring the concern up in r/Anxiety and 9 times out of 10 got the same response. It was a way to deal with what I was going through with people who also were going through the same thing. Though I lean on Jeff a lot, r/Anxiety was always there when he was at work, when it was late at night, or when I just needed the opinion or advice of someone who is going through the same thing.
The biggest thing to remember is that you’re not alone. There are resources out there that you don’t even have to leave your bed to use. That knowledge in itself will help a great deal.