Worry and anxiety
Anxiety is fear or worry that is felt in the body. Having anxiety is unpleasant but not dangerous, and it is possible to learn to manage your anxiety, but keep in mind that we are all different and that the same advice or activity may not suit everyone. There is also treatment available if needed.
Worry, anxiety, panic - what is it?
You could say that worry, anxiety and panic are terms that describe an increasing degree of unpleasant reactions. It can manifest itself as slight nervousness, an upset stomach or, in severe cases, as a panic attack with difficulty breathing and dizziness.
How to deal with anxiety in the moment
When anxiety arises, you want to get rid of the unpleasant feelings quickly. If you stay in the anxiety, you will notice that it decreases after a while.
Try this when you get anxiety:
• Sit down and feel the pressure of your feet on the floor/ground and feel how it feels.
• Try to describe to yourself what is happening. What is it that you react to? What do you feel? Allow your thoughts to be just as they are.
• Focus on your breathing and try to breathe calmly. Feel the breath by placing a hand on your stomach.
• Change your focus and try taking a walk, reading a book, solving crossword puzzles, sudoku or anything else that you like to do and requires your focus.
• Do something that calms you down, such as a relaxation exercise.
Then continue with what you intended to do before you got anxiety. Remind yourself that anxiety is not dangerous, it is just a false alarm and it will pass.
Prevent anxiety by reviewing your living habits:
• Try to have regular sleeping habits.
• Exercise regularly.
• Make sure you have good eating habits.
• Talk to someone about your anxiety.
• Reduce nicotine and coffee.
• Learn about what happens in the body during anxiety, the knowledge that anxiety is not dangerous means that the discomfort is reduced.
• Do relaxation exercises.
If you want to talk to someone about your concern or anything else that you are wondering about, contact us at the Student Health Care. We're here for you.
Do you want to participate in a research project about the study situation among students with mental illness? Karolinska Institutet (KI) is currently looking for participants, and read more about KI's project on the study situation among students with mental illness here.