Experiencing anxiety at
university can be challenging; but here are some techniques & support that one student used to help manage her panic attacks and worrying thoughts.
Ever been on your way to school, work, or university and
suddenly felt your heart beating so fast that you’ve felt like it was going to
jump out of your chest, or faint enough that you feel like you are going to
collapse any minute or so hot that you feel like you are burning on the
inside? A few months ago, this is how I
felt and it was taking over my life. This is the story of someone who suffers
with anxiety.
If you’ve ever felt like this, please realise that there is
hope and things will get better. I am now living life free of panic attacks and
I hope I can help you to do the same.
My panic attacks started very suddenly when I woke up one
night with a stomach cramp and instantly I felt a surge of worry and fell into
a state of shock. My heart was racing, my face went pale, I felt faint and I
was very scared as the panic attack lasted a long time, I went to get
help. After this, the next few months
were a struggle and I soon began to think that I would have to take a year out
of studies, but things did get better eventually.
Here are some of the things that have helped me to manage my
anxiety:
Sleep - Leading up my
first panic attack, I had many deadlines for coursework at university and so
was very overworked and fatigued. I felt this was the major cause of my panic
attacks and I cannot stress enough how important getting enough sleep is when
it comes to reducing anxiety. Meditation and calm yoga before bedtime helped me
wind down after a long day and get the sleep that I needed. I’d also found it
helpful to play a YouTube video or an audio book where I would concentrate on
the voices, distracting my mind from anxious thoughts and helping me sleep.
Exercise - I know this will sound horrible but the more
panic attacks I experienced the more familiar I was with them and I soon began
to find ways of managing them. One of the best ways I managed my panic attacks
was going for walks and other forms of gentle exercise. Getting some fresh air
and distracting my mind from the panic attack helped to decrease my heart rate
and the rest of the symptoms diminished too. But if you are in a place where
you cannot go for a walk, for instance on the tube, I found that distracting
myself by checking my Facebook or Twitter or listening to calming music
definitely helped.
Coping in lectures - One of the worst places to get a panic
attack for me was during lectures. To distract myself from worrying thoughts, I
would leave a page in my notebook for doodling. If I felt I couldn't handle
sitting through a whole lecture then I would sit at the back near the door just
in case I wanted to leave and get some fresh air. Telling myself that I was in
no danger and saying things like, ‘so what if I have a panic attack I didn't
die the first time and I won’t die now’ helped me stop my anxious thoughts from
spiralling out of control. You've got to show your brain who is in charge! ;)
Telling your uni - Letting your personal tutor at university
know about what you’re going through will definitely help with coping with
anxiety and your studies. Whether you would like extra time for deadlines or
exams or be referred to an on-campus counsellor, your personal tutor or a
Mental Health Adviser can help you to explore these options.
Seek support - Talk to your GP and discuss your options,
such as cognitive behavioural therapy, self-help books, counselling or
medication. Self help books helped me to manage my anxiety and learn more about
it. Choose whichever you feel most
comfortable with.
Having down time -
where you can do something relaxing like play an instrument, draw, sing or
phone a friend will help to keep your anxiety levels down.
Talk to a friend - It
is always good to share what’s on your mind because a problem shared is a
problem halved. Never suffer alone – keep your friends and family close.
Although you may feel as if your anxious thoughts are taking
control, you can overcome this and soon be in control. One thing I want to express
is that you are not alone and there is help for you out there – you can
overcome this obstacle; I believe in you!
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