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Anxiety

Worrying about things that are uncertain or stress before a significant event is normal. If this worry or stress persists and becomes disruptive to healthy living, then it is anxiety. Anxiety is more common than people think, with 1 in 3 teenagers experiencing anxiety.

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People with anxiety may experience the following:

  • Physical: restlessness ,fatigue, muscle aches or tension, difficulty sleeping, increased heart rate or shortness of breath during peaked anxiety

  • Emotional: excessive worry, constant stress, irritability, fearfulness

  • Thoughts: focusing on worst case scenarios, constantly doubting yourself, negative self-concept, increased negativity, over-analyzing 

  • Behaviors: trying to avoid situations or people that make you anxious, excessive planning for every scenario

Things to try to manage or reduce anxiety:​

  • Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

  • Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.

  • Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

  • Get enough sleep. When stressed, your body needs additional sleep and rest.

  • Exercise daily to help you feel good and maintain your health. 

  • Take deep breaths. 

  • Count to 10 slowly. Repeat, and count to 20 if necessary.

  • Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.

  • Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

  • Welcome humor. A good laugh goes a long way.

  • Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

  • Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

  • Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

  • Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist, or a counselor at Torrance High School.

Pack of Fish

Additional Resources:

 

School and Test Anxiety Tools and Tips

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Try deep breathing

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Try a grounding exercise

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Mindfulness and meditation

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Self-care ideas

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Torrance High School's Counseling Department

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