Anxiety in College Students

I interviewed and researched this topic for a final paper.

Anxiety and how it affects different people 

Over half of college students have sought help for their anxiety. Some of these students struggle with the normal stress of being in college, but for others, it can be much more intense, according to anxiety.org. 

20-year-old business management student Anna Rath struggles with anxiety, ADHD and OCD. From a young age, Rath was diagnosed with ADHD. That was manageable until anxiety set in during high school. "I have always been antsy and struggle with reading," Rath said. "But ADHD on top of anxiety doesn't help." 

Last year at University of Northern Iowa, Rath experienced her first panic attack. "I started shaking, and couldn't maintain control. All of a sudden I started gasping, as if I had no oxygen," she said. "I didn't know what to do. My roommate yelled down the hall for help." Rath said there was a girl named Kaylee that recognized what was happening. "My roommate almost called 911, but when Kaylee came in, she was able to calm me down within the hour." Rath says she can feel them coming on now, "like when you know you're gonna sneeze". That panic attack happened last August, and now she has educated herself on how to take care of herself when she knows one is coming on. 

"Sometimes I get the shakes, the worst is when I get anxious and I clench my jaw because then it hurts to talk, chew food, and open my mouth. Sometimes I will get extremely demanding and impatient more than normal. I might shake my leg violently, not a steady beat but fast. I could also get really excited and antsy or instantly exhausted." 

Medication helps Rath with panic attacks, but she says meditation has really helped her. The technique she uses is sometimes referred to as progressive muscle relaxation. "It's a three-step process," she says. "First, I think of a warm, good feeling, like being hugged. Next, you have to breathe really slow and deep. I call it pregnancy breathing, but slower." Her third and final step is the most important. "The third stage is what I call the melting stage. You have to let your entire body relax. Relax all your tension and combine all three steps." Therapist Terri Hughes-Pauline of Davenport, Iowa, says those experiences are common. 

"I treat a lot of teenage patients. Mostly for anxiety and depression, but there are occasional cases of severe OCD or Schizophrenia in young patients." Says Terri Hughes-Pauline.  

Hughs-Pauline has been a therapist at a Davenport practice for 20 years. 

"Over the years, I've seen a huge increase in teenagers and young adults with anxiety. I do the best I can, but I can't stop panic attacks." Hughs-Pauline says. "I can give them breathing exercises, I can suggest they take medication, but when it comes down to it... sometimes I feel powerless." 

Hughs-Pauline says that sometimes it helps to just talk to someone about it, but mental illness is powerful, and sometimes it's hard to get under control. 

18-year-old journalism student Yasmine Cruz said, "I’m not very organized so I struggle to get all my work organized and done. This really makes me stress out over everything." Yasmine Cruz is a student like many others. Students tend to let their organizational skills slack when they are stressed, which in turn causes more stress. Having to search through a mess, trying to remember where you put something, can cause anxiety attacks on the spot. At this point, Cruz turns to music. 

"Whenever I start to freak out, I calm down by listening to songs by Evanescence," Cruz says. "Writing in one of my many journals can help, too." There was one memorable moment where Cruz had to face her fears in order to do something great. 

"I had to read a poem in front of the entire 2017 class at MHS. I was shaking so badly I wanted to run off stage. Despite that feeling, I knew I would feel great after I was done," Cruz says. "The excitement of reading the poem covered up my nervous feelings after a few seconds, and I was so glad I was able to get through it." 

Usually people who struggle with anxiety have nervous ticks. Cruz says, "I sometimes talk faster when I'm nervous. I tend to tap my pencil or my foot." Those are common ticks, and Rath said she had some of the same ones. "I usually bounce my leg really fast, but not with any rhythm. I can get upset easier too, have more outbursts, if it's bad." Instructor Lisa Powell can relate. 

Powell has been an educator for 30 years. "I wasn't aware, as a student, that anxiety was an issue. I thought it was normal," Powell said. "I was eight hours from home, and before any big test I called my mom, crying hysterically." Even though anxiety was an issue years ago, anxiety.org says that the levels of anxiety in students has increased ten-fold in the past 25 years. "I studied 150% more than I needed to because of the anxiety I felt." 

"My mom would joke and say, 'This is the same thing you did last time. I've determined that every time you call saying you're going to fail, you're going to get an A because you worried about it so much.'" Powell can relate to her students, and tries to understand where they're coming from. 

"Since I started 30 years ago, yes, I've seen students suffer more. I don't know if you could say that I've necessarily helped them, but I try to find different ways to present information in the classroom." Powell said. There is only so much she can do as an instructor, but as someone who can relate, that gives her an advantage. 

"25 years ago, I had a student who was covering an argument. The student got frustrated and started to hit himself in the head. The entire class became nervous, Powell said. "I could literally hear bone to bone, like he was going to actually do some damage. I had to calm myself and when I did, I noticed he was full of anxiety and wasn't thinking clearly. I invited him to take a break outside the classroom, which would take attention off of him and put the rest of the class at ease." Powell says that is the most intense situation she's ever encountered in the classroom. 

Powell says that reactions from students on the autistic spectrum can be both easier and more difficult to handle. "Students on the autism spectrum who tend to get anxious also tend to be blunt," she said. "They'll say, 'Get out of my face.' I really like that, personally, because when they're blunt, you know what to do." Even though she says she's not always good at it, Powell knows what to do because they're straight-forward. "I ask if they need help, even if they've asked for space, because that's what I'm here for," she says. "That can upset them sometimes." 

Lisa Powell says that outside pressures cause more anxiety than the school work itself. "I think the current political and economic climate is creating more anxiety in people. We also live in a world where there's not a lot of time to get things done. Some students work two to three jobs, they have kids, family to take care of and they don't have an outside support system." She said. 

"I see students express more emotional frustration and I see students who check out," She shakes her head. "Some students think, what's the point, which is sad, because I think we offer lots of services to help, like free counseling and tutoring." Powell wants to help, and so do her colleagues. "We love it when students come to meet with us so we can personally work with them. They get upset then they work with us and say, 'Oh, that's all I had to do?' I think it's because their anxiety makes them psych out and over think the assignment." Lisa Powell thinks that anxiety has contributed to why so many people think they can't go to college.  

"I have seen anxiety levels in my students rise over the years, and it scares me a little." Lisa is passionate and concerned about her students. 

Anxiety levels in students are higher than ever, and while some remain undiagnosed, over half of students in college have sought help and received it, according to anxiety.org. Students, remember that there is usually a service to help you on campus, and if not, talk to someone you trust that can help you. 

At MCC, there is a free counseling service. All you have to do is call 563-288-6001 to set up an appointment. 

 

Statistics 

After creating an online survey, the results showed that out of the 30 people who participated, 25 of these people are aged 19-25 and the other five are younger than 18 years of age. When asked to rate their stress from one to five, one being the least and five being the most, 11 respondents reported five, the highest stress level. Nine students scored their stress at four, and eight reported level 3 stress. One student ranked their stress at two. No one selected one for their stress level. These statistics increasingly show how stressed the students at MCC are. 

When asked if they suffered from panic attacks, eight people said they have them often. Seven people said they've never had one. Six people have had them once or twice, and three people said they have only had a panic attack after a big life event. 

Only five people currently see a therapist or psychiatrist frequently. ¼ of the participants see a therapist, but not regularly. Three people have seen a therapist in the past, but do not currently see one. 10 of them have never seen a therapist. There is a free counseling service at MCC, so this statistic was more surprising than others. While some might not consider these counseling sessions "therapy", that's exactly what they are. 

Three said that seeing a therapist helped their anxiety and stress a lot, while eight people said it only helped a little. Three people said it didn't help at all. 

70 percent of these people say they have access to medication if they need it and 17 percent say they don't. Eight percent don't know if they have access or not. According to ADAA (American Depression and Anxiety Association), compared to the country, though, where only 31 percent of people have access to medication, it's a good statistic.  

Forty-five percent of the participants said they are on a prescribed medication and 37 percent said they are not on. Eight percent said they have one, but don't take it and the last eight percent said they don't have one but they think it would help them. 

Depression and anxiety often go hand in hand. Anxiety can cause depression and vice versa. Fifteen of the participants say they feel depressed sometimes. Seven people say they always feel depressed. Three said they're only depressed when something happens to cause it. 

Twenty-six percent of people say that they miss class more than twice a weekdue to anxiety, 26 percent say they miss class a few times a month and 26 percent say they never miss class. Twenty-one percent say they occasionally miss class due to anxiety. Considering that some teachers have strict, unforgiving attendance policies, these stats show that anxiety can be a severe factor in a student's grade. 

Seventy percent of respondents have never used the free counseling service on campus. Eight percent use it often. Thirteen percent use it sometimes, and nine percent didn't even know the campus has free counseling services. Most people know about the counseling service on campus, but it's used less than half the time. There can be a lot of reasons that students don't use the counseling and according to ADAA, the most common reason is refusal to admit they have a problem.  

Eighty percent of the participants said MCC should have more services to help kids with anxiety. Twenty percent of them wouldn't attend, even if they did. 

When asked what service students would use the most, 41 percent said they would use the free counseling. Thirty percent said they would enjoy taking a class on how to manage stress and anxiety. Twenty-one percent said they'd rather be off campus, and eight percent said they'd attend a group meeting.  

 

 

Tips and tricks to ease stress and anxiety 

The next time you're having a bad day, miss a deadline, or are having a panic attack, remember three things. 

1. This is a temporary feeling. 

2. Whatever made you feel this way is probably not as important as your brain thinks it is. 

3. Take deep breaths. Hyperventilating will not help you figure this out. 

According to experts at anxiety.org, the best way to help ease anxiety is to take care of yourself. The biggest thing of all is getting enough sleep. Being well rested will help your brain respond better to things that make you anxious.  

According to helpguide.org, a trusted guide to mental and emotional health, you should exercise as often as you can. Being in college means you're busy all the time, even if you're not involved with any extra curriculars. Finding time to exercise is tough, but you can combine activities. For example, bring a textbook with you to the gym. Read it while you walk, run, etc. Exercising releases endorphins which helps you feel more content and calm, and can help your focus. 

Try not to drink an excess amount of alcohol or caffeine. Both of those substances can trigger anxiety attacks when you're already stressed out. Don't "let loose" by going out and getting wasted. Stay in, drink extra water and catch up on sleep. 

According to Anxiety and Depression Association of America, you should take frequent time-outs. Taking time for yourself is important. On top of taking care of your body, you must take care of your mind too. Step back from whatever issue is troubling you right now, and go listen to your favorite song. 

Learn some relaxation techniques. That may sound sort of intimidating, but all it entails is learning how to relax. Helpguide.org says this is the easiest technique: after you get home from a long day, get comfortable. Take your shoes off, put on some comfy clothes, and lay down. Close your eyes, and take deep breaths in through your nose and out through your mouth. Repeat until you're relaxed. You can always alter this process to fit your needs. If it would help to get in a hot bath, do it while you're in the bath. If it helps to play music, do that. Repeat it to yourself: take care of your body and mind. 

This technique can be difficult to do if you need to calm down fast when you're not at home. Progressive muscle relaxation can be helpful because it doesn't require moving or a quiet space. To utilize progressive muscle relaxation, all you need to do is tighten a muscle, then slowly relax it. It is recommended that you start with your feet, and work your way up to your face. Tense your right foot, then slowly relax the muscles. Tense your left foot, repeat. Tense your right calf, repeat. Tense your left calf, repeat. You get the idea. This can be helpful when you're anxiously awaiting something you have to sit still for. 

Try to remember that doing your best is all you can do. If you can't overcome your anxiety right now, or ever, that's okay. There is a huge pressure on people with anxiety to improve how they perform. It's great if you can improve, but it's okay if you can't. Sometimes you are your harshest critic. Remember that people often don't scrutinize you like you think they do. 

Accepting that you can't control all aspects of your life can be difficult. If you can, though, your mind might rest a bit easier at night. It's easy to get caught up in the worries that cloud your mind. Make the effort to see through them. Any effort at all is better than letting it get worse. 

Lastly, try your best to maintain a positive attitude. Welcome humor that comes your way. If joking about your worries helps, then do it. Trying your best is all that you can do. If you've taken anything at all from this story, take this: self-care is the most important thing you can do when you have a mental illness of any sort. We often forget to take care of ourselves while taking care of others and our responsibilities. You have to take care of yourself. Setting time aside to take care of your body and rest your mind is the most important thing to do when you're anxious. 

 

Is medication the answer? 

The most important thing to do when considering whether medication is right for you, is to talk to your doctor. Sometimes you can misdiagnose yourself, and your doctor can help correct that. 

According to anxiety.org, here are four kinds of medications that can be prescribed for anxiety disorders. Selective serotonin reuptake inhibitors (SSRI's') and serotonin-norepinephrine reuptake inhibitors (SNRI's) are the two most common. The third is a beta blocker (like Propranolol), which is intended to reduce the fight-or-flight response. Beta blockers are often not the first choice, because they are mainly used to stop a second heart attack. In some cases, though, it can help tremendously. Benzodiazepines are the fourth kind. Benzodiazepines are a category of drugs classified as depressants. They affect the central nervous system and treat insomnia, anxiety and seizure disorders. They're some of the most prescribed medications in the world, like Valium and Xanax. As noted in anxiety.org, people can easily become dependent on Benzodiazepines. Doctors need to be extremely careful when prescribing these drugs. 

Another important thing to discuss with your doctor is what time frame you're looking at. Do you want short term relief? Long term? Do you need it only for certain situations, or all the time? Some medications can only be used for a few weeks, and others you need four to six weeks until it begins to work. 

"Sometimes medicine helps. I am on an antidepressant and a muscle relaxer in case I can't come down." Anna Rath, 20-year-old Scott Community College student says. 

Anxiety.org urges you to consider the effect medication could take on therapy. If you participate in Cognitive Behavioral Therapy, which is a form of therapy that focuses on changing thoughts, interpretations of experiences, and behavior, medication could have an effect on your progress. Always consult with your doctor before changing your routine. 

When talking to your doctor, remember to ask about the side effects of medication. Common side effects of anti-anxiety medication are upset stomach, confusion, sexual dysfunction and muscle weakness. Keep in mind that your body uses its neurotransmitters for multiple things. Neurotransmitters are a chemical that allows your neurons to communicate with each other. That means if you begin taking a medication that influences your neurotransmitters, it could influence them to change elsewhere as well. It is also possible that once certain levels are changed in some neurotransmitters, other neurotransmitter levels can change as well. That makes it difficult to use a medication that make one change in the brain without making another. 

As noted by the American Psychological Association, up to one in four patients suffer from depression, but physicians can only identify 31 percent of those patients. Out of the 9 million adults that suffer from mental illness, only 44 percent of them received treatment. 13.5 percent of the 9 million received treatment for substance abuse and mental illness. 37.6 percent didn't receive any treatment at all. The access to this medication is there, most of the time. The struggle can be finding the courage to ask for it. 

Each one of these medications attempts to reduce anxiety in a different way. Discussing the pros and cons of medication with your doctor is the best path to take.  

 

Author's Note

I am not allowed to post any links to credit my sources. Any information I have included was researched, and all credit is due to the websites I visited. I am not taking any credit for the gathered information.