We all know that we could use a little help sometimes.
But it's hard, it makes you feel vulnerable, and for some of us, it can make us feel inadequate.
Campus has done a wonderful job getting information out about their services; however, many individuals don't seek help even when they know who to go to.
This post isn't to make you write an email to Emily Barnard and make an appointment; however, you should definitely ask to pet her dog, Maverick.
This is a list of things you can do on campus that can help you if you don't desire intervention with a professional.
Some tips for anxiety:
1. Visit the quiet room
The quiet room is a small blue-walled room in Upper Gage. It has a white noise machine, massage chair, floor pillows and a couple tables to do work.
2. Steal some fruit from the Caf
Eating more fruits and veggies in general has been linked to decreased symptoms of anxiety and depression and increased happiness levels.
3. Invest in some slime or a fidget toy
The purpose of a fidget toy isn't to distract your teachers but actually to bring your attention to something in the present. When manipulating this small toy, you can remove yourself from your head and put yourself into the now, helping you recover from a place of anxiety.
4. Take some time to confront what is bothering you
This is something that is more for preventing anxiety and may or may not be helpful. If there is a root to the problem, such as procrastination or "there isn't enough time in the day," make a resolution to work on saying ‘No’ to more activities, asking for a friend to join you in doing your work, or try the Pomodoro method.
5. Sing or dance to a song you enjoy
Singing or dancing is another great way to bring yourself to the present. If you do so regularly, you may see benefits of the release of endorphins that help reduce mental stress.
6. Chew some gum
Research has shown that chewing gum can reduce anxiety in adults. This action increases blood flow which reduces stress, fatigue, anxiety and depression and leads to a more positive mood1. Chewing gum was also associated with perceptions of better performance (both at work and outside). (There is also an academic benefit for the same reason.)
7. Take a yoga class
Or maybe just a few minutes every day to stretch. Stretching helps increase blood flow and will help induce being in the present and slow your breathing.
Coe provides opportunities for introductory level classes and would be a great opportunity for light exercise and to spend time with friends.
Spring schedule:
Mondays: 5-6 pm, Yoga with Darcy
Tuesdays: 6-7 pm, Pound with Trisha
Thursdays: 6-7 pm, Yoga and Meditation with Andrea (starting 1/23)
8. Breathing techniques
Taking the time to focus on your breathing makes sure that your body is balanced. When stressed, the body tends to breathe using the chest, rather than the diaphragm, which can cause an imbalance of oxygen and carbon.
Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand, and your chest should rise very little.
Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
Repeat this breathing exercise for several minutes.
9. Have a friend send you some memes
If you are feeling tense or stiff and maybe a little stressed, set an alarm for 10 minutes, and look on Youtube for some funny videos or maybe some memes. Laughing is known to help reduce stress and will help release the tension in your body.
10. Take 10 min and go for a walk
The outside is a little frigid right now; however, that can actually help with an anxiety attack. The cold will help reduce your heart rate and the fresh air is good to help clear your mind. If you really don't want to go outside though, cracking a window and splashing your face with some cold water is also beneficial.
Remember that no matter how you are feeling, someone cares about you and you are important. College is difficult and it can be hard to adjust. If you have any concerns about you or a loved one, reach out to your adviser or for professional help contact Emily Barnard (ebarnard@coe.edu) or Melea White (meleawhite@coe.edu).
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