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Anxiety

Anxiety, fears and worry are part of our human experience. Under appropriate circumstances, anxiety helps to heighten our alertness in dealing with unfamiliar situations, and ready our body for any action that is needed. Mild anxiety about an upcoming event (like an exam or important interview) also spurs us to prepare beforehand. Worry often helps facilitate problem solving and seeking out alternatives for handling situations that we rehearse beforehand in our minds.

Fears and worries are not "normal" when they become overwhelming and interfere with our daily living and ability to cope effectively. When fears and worries have reached this proportion, they are symptoms of an anxiety disorder, a general name for a group of more specific difficulties such as:

  • Generalized anxiety disorder 
  • Phobias 
  • Panic disorder 
  • Post-traumatic stress disorder, and 
  • Obsessive-compulsive disorder. 
The following is a list of symptoms typical of anxiety disorders:
  • unrealistic or excessive worry 
  • unrealistic fears about objects or situations 
  • exaggerated 'startle' reactions 
  • 'flashbacks' of previous trauma 
  • ritualistic behaviors to reduce anxiety 
  • shakiness, trembling, muscle aches 
  • sweating 
  • cold, clammy hands 
  • dizziness 
  • racing or pounding heart 
  • dry mouth 
  • numbness/tingling in hands, feet, other body part 
  • upset stomach 
  • diarrhea 
  • lump in the throat 
  • rapid pulse and/or breathing rate

Test Anxiety

Test-taking anxiety is not uncommon among college students. It can be quite distressing and sometimes debilitating both personally and academically. Students suffering from this often feel panicked by exams, and sometimes even 'draw a blank' during a test, even though they know the material well. Usually, test-taking anxiety can be fairly quickly and effectively treated.
 
Treatment

Generally, anxiety disorders are treated with a combination of specific kinds of therapies and medication. Some of the milder anxiety disorders can be very effectively treated with behavioral therapy. Even for the most severe anxiety disorders, many people will have some significant improvement. Contact the Counseling Center for further information or for assessment and treatment.

If you would like to learn more about treatment for these concerns, the Counseling Center has a variety of resources to help you. Call or stop by the Center to schedule an appointment to talk with a counselor. The Counseling Center is located in Hazen Hall across from the Faculty Office Building, next to the Dailey Hall. Call us at 585-395-2207

Everyone needs some level of stress or anxiety in order to motivate and energize them. However, if these levels become too high, they can interfere with academic performance. Moreover, each person has his or her own point at which stress begins to interfere. The information below will help you to determine what your optimum stress level is and provide some tips on how to manage stress when it goes "over the edge."

Stress chart:

You will notice that stress improves performance up to a certain point, and then performance begins to diminish. When the point of diminishing returns is reached is varies from individual to individual. Indicators that you may have reached your "overload point" include:

  • Feeling unable to engage with your work
  • Feeling unable to divide the work into manageable units
  • Feelings of panic
  • Feeling unable to absorb/learn any more material
  • Feeling as if the work is "the enemy"

Solutions include the following:

  • Stop and breathe
  • Talk to someone you trust
  • Reassess to see what's doable
  • Formulate a plan including a timetable
  • Set priorities*

*(These are "possible" courses of action. As with any activity designed to reduce stress and/or ward off panic, the exact steps to take will
depend on who you are and what makes you feel in control. Whatever you choose to do, engage in some action to break the cycle of inaction. Sometimes talking to a counselor can be helpful in determining a course of action.)

Test anxiety:

Nothing strikes fear in the heart of college students like taking tests. The following information was developed by Marie Kouthoofd. As with the stress guidelines above, see what fits your particular situation and modify the suggestions to fit your situation.

REDUCING TEST ANXIETY

BEFORE THE TEST:

  • Set aside time to study
  • Try to obtain copies of old test questions that reflect the kind of material that will be on the exam
  • Some teachers will [provide a study guide--use it
  • Study throughout the course
  • Take a practice test the day before with conditions as much like the test as possible
  • Get enough sleep
  • Avoid caffeine
  • Give yourself time to feel composed and to be on time for the exam
  • Avoid anxious classmates
  • Take a walk/exercise
  • Listen to some music
  • Talk to a friend
  • Use self-talk

DURING THE TEST:

  • Look over the entire test, READ THE DIRECTIONS
  • Start with the easiest question first
  • Focus your attention on the test
  • If you start to feel anxious, practice relaxation techniques. Use anxiety as a cue
  • Use self-talk

Steps in Coping Fear or Anxiety

  1. Preparing What do I have to do?
    I can develop a plan to deal with it.
    Just think about what I can do about it.
    Maybe what I think is anxiety is eagerness to confront the situation.

  2. Confronting and coping

    One step at a time: I can handle the situation
    Don't think about fear, just think about what I have to do-Stay relevant.
    This feeling is a normal feeling.
    It is just a reminder to use my coping skills.
    Relax; I'm in control.
    Take a slow deep breath.
    Ah, good.

  3. Dealing with temporary difficulties

    When fear comes, just pause.
    Keep the focus on the present; what do I have to do?
    I should expect my fear to rise.
    Don't try to eliminate fear totally; just keep it manageable

  4. & 5. Assessing and Self-Reinforcement

    Partially Successful Coping

    I didn't handle that as well as I could, but I'll get better.
    That's better than before.
    I used coping skills, so I'm making some progress
    Don't give up; I'll do better the next time.

    Successful Coping

    It worked, I did it.
    I made more out of my fear than it was worth.

    Task-oriented, problem-solving self-instructions

    Viewing the stressful situation as a problem

    This is not the end of the world, just a problem to be solved.
    It's okay to feel discouraged, but just remember that you can deal with this problem.

    Orienting to the stressful situation as a problem

    Just think about what I can do about it.
    Focus on the information I need to gather.

    Breaking the stressful situation into smaller units

    What are the steps I need to do?
    How can I break this thing down so I can tackle one piece at a time?

    Problem solving

    Set up a plan of action. What is the first thing to do?
    What's my goal? What would I like to happen?

    Terminating problem solving when no solution is available

    Looks like there is no way to change the situation. I will just have to live with it.
    I can't do anything about it until…So there is no use in worrying about it.

    Self-reinforcement/self-efficacy self-instructions

    Keep it up. You're doing great.
    Hang in there. You're coping well.
    I'm getting better and better at this.
    That wasn't as bad as I expected. Next time it will be even easier.
    I'm not doing as well as I would like, but I do feel good that I am continuing to try.

AGAIN:

  • Avoid Stress Engendering Thoughts
    Thoughts such as "I haven't studied enough" and "I don't know the material" only increase your anxiety level.
  • If you draw a blank, don't panic
    It happens all the time. Take a few minutes to sit back and wait for it to come back to you or Move On until it does.
  • Don't look around to see what your classmates are doing
    How is that going to help! Focus on what you are doing.
  • Prepare well for your exams
    People who know the material rarely get nervous. Review regularly and give yourself practice tests.

FINALLY

  • Keep things in perspective
    Although exams are important --- they are not a matter of life and death.

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