What is anxiety?
Anxiety is a reaction to stress characterized by worry and tension. It
is a normal response to uncontrollable, uncertain, or negative situations, and
can help you cope with everyday challenges, such as studying for a test. However,
when these feelings become a constant presence in your everyday life regardless
of whether or not there’s a specific cause for them, you may have anxiety
Having anxiety disorder means that you
continually experience excessive worry, irrational fear, and dread, even though
there is little or nothing to cause it. When these feelings interfere with your
ability to function or cope with everyday situations, you need to get help.
Signs and Symptoms
- excessive, irrational fear and dread
- can’t seem to control or shake your worry, even though you
realize it’s probably more intense than the situation warrants
- restlessness or feeling “on the edge,” often becoming startled
- trouble falling or staying asleep
- muscle tension and aches
- nausea, lightheadedness
- feeling out of breath
Coping with anxiety
Here are some tips for ways to better manage your
anxiety in your everyday life:
- Talk to someone: be open and honest about how
you’re feeling with someone you trust, like a close friend or member of the
college personnel, such as a college master or RA.
- Seek professional help: disordered anxiety is often
treated most effectively through therapy, medication, or a combination
recommended by your doctor or counselor. To set up an appointment, contact the
Rice Counseling Center.
- Exercise: Go out and break a sweat.
- Relax: do something that calms you
down, from a quiet leisure activity, like reading or taking a hot bath, to
indulging in a relaxing massage.
- Meditate: practice deep breathing
exercises. Set aside quiet time where you can be alone and let yourself just
“be.” Check out our Lending Library for meditation books, CDs and DVDs.
- Set aside “worry time”: limit the amount of time you
allow yourself to worry about something. Set aside a specific amount of time in
the day where you can think about something, or all the things, that worry you.
Write them down, or let them rush through your brain, and then when the time’s
up, you’re not allowed to waste your time or energy on worrying about them
- Distract yourself: engage in an activity you
enjoy, like cooking, walking, reading, hanging out with friends, listening to
music, or playing a game.
For tips on ways to cope with anxiety, see our
“Coping with Anxiety” section of this page. Please keep in mind that these are
only suggestions, and are not a substitute for professional help or medical
advice. On the other hand, if you’ve tried these suggestions for a period of
time and they don’t seem to be alleviating your anxiety symptoms, consider
talking with a counselor from the Counseling Center to figure out better ways to address your
1. What are the different kinds of anxiety
Anxiety disorder describes a general set of
characteristics commonly associated with this type of disorder. However, there
are several different kinds of specific anxiety disorders, which have unique or
additional symptoms. Some of the most common varieties of anxiety disorder
- Generalized anxiety disorder: characterized by chronic,
exaggerated worry and tension about a variety of everyday problems, even though
there is little or nothing to provoke it, for an extended period of time.
- Panic disorder: characterized by unpredictable
attacks of terror, usually accompanied by sensations of sweatiness, dizziness,
weakness, and oftentimes a fear of losing control.
- Obsessive-compulsive disorder: characterized by persistent,
upsetting thoughts (obsessions) and or/repetitive behaviors (compulsions) that
interfere with everyday life.
- Posttraumatic stress disorder: characterized by recurring,
frightening memories and flashbacks of a traumatic ordeal, which may cause
sleep problems, emotional numbness, and detachedness.
- Specific phobias: characterized by an intense,
irrational fear of something that poses little or no threat, to the point where
the person would rather avoid his fear at the risk of impeding his everyday
life, than face it and cause severe panic
- Social anxiety: characterized by an
overwhelming, persistent self-consciousness in everyday social situations and a
fear of being watched, judged, or humiliated by others. As a result, the
person avoids or dreads social situations to the point where it interferes with
2. I think I have anxiety, but I don’t feel
comfortable talking with a counselor. What should I do?
If you’re not ready or
comfortable talking with someone from the Counseling Center, consider talking
with someone you trust, such as a close friend, college master, RA, RHA, or faculty
mentor. They may be able to help guide you to appropriate resources.
If you’re afraid that going to
the Counseling Center implies that you’re “weak,” or “crazy,” feel reassured
that this is an incorrect perception. In fact, the majority of people who use
the Counseling Center have very typical college concerns that have become
burdensome. Seeking counseling is actually a sign of strength, not weakness.
3. I think I have anxiety, or at least some of
the signs and symptoms, but not to the point where I feel the need to seek
professional help. What should I do?
Even if you think that you can manage anxiety
symptoms on your own, it never hurts to seek help early for advice and tips on
coping with your anxiety. Consider talking with someone you trust, like a close
friend, member of the college personnel team, or RHA, about any issues you’re
struggling with. If you’re exhibiting some of the symptoms of an anxiety
disorder, consider the intensity, duration, and frequency of the symptoms
before you write off going to a counselor. If any or all of these factors are
significant, then you should consider talking with someone from the Counseling Center to figure out better ways to address it.
4. How do I tell my friends about my anxiety?
What and how you tell your friends about your
anxiety disorder is completely up to you. However, make sure you know the
parameters of the information you choose to divulge before having the
conversation, whether that concerns addressing your symptoms, struggles, and/or
treatment. Consider asking a close friend to check in with you regularly about
how you’re coping with your anxiety.
5. I think one of my friends has anxiety. What
should I do?
Having a conversation with a friend about your
concerns can be hard. For tips on ways to approach the conversation, check out
the “Get Help for a friend” link. If you’re still unsure about how to have an effective conversation,
consider contacting the Counseling Center. A staff member can help you figure out better ways to talk
with your friend based on your specific situation. If you’re uncomfortable
speaking with someone from the Counseling Center, start with a trusted mentor
or adult in your life, such as a member of the college personnel team.
6. How do I deal with my anxiety disorder in my
For tips on ways to
cope with anxiety, see our “Coping with Anxiety” section of this page. Please
keep in mind that these are only suggestions, and are not a substitute for
professional help or medical advice. On the other hand, if you’ve tried these
suggestions for a period of time and they don’t seem to be alleviating your
anxiety symptoms, consider talking with a counselor from the Counseling Center to figure out better ways to address your
Levy, Lois. Undress Your Stress: 30
curiously fun ways to relieve the Tension. 2005.
Wilson, Paul. Instant Calm: Over 100 Easy-to-Use
Techniques For Relaxing Mind and Body. Penguin Group: New York, 1995.
These, and many other related books, are available
in the Student Wellbeing Office Library for students to check out at no charge.
Guided imagery: http://www.academyforguidedimagery.com/canimageryhelpme/whatisimagery/index.html
How to Meditate: http://nccam.nih.gov/health/meditation/overview.htm
Barlow, David H. (November 2002). "Unraveling the
mysteries of anxiety and its disorders from the perspective of emotion
theory". American Psychologist 55
(11): 1247–63. PMID 11280938.
“Generalized anxiety disorder.” Pub Med
"Anxiety Disorders." National Institute of
Mental Health. http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml