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Self Help Resources  Anxiety

Anxiety

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Signs and Symptoms

Of Various Anxiety and Panic Disorders
  • Excessive Worry Or Concerns (e.g.: Restlessness, Easily Fatigued, Difficulty Concentrating, Mind Going Blank, Irritability, Muscle Tension, Sleep Disturbance)
  • Difficult To Control or Reduce Worries and Concerns
  • Panic Attacks (e.g.: Sweating, Trembling, Shaking, Pounding Heart, Feeling Of Choking, Chest Pain, Shortness Of Breath, Feeling Dizzy, Unsteady, Nausea, Feelings Things Are Not Real, Fear Of Losing Control, Fear Of Dying, Numbness, Or Chills Or Hot Flashes)
  • Fear Of Social or Performance Situations (e.g.: Becoming Anxious or Panicky In Social Situations)
  • Obsessions (e.g.: Recurrent Thoughts, Impulses, Or Images) (e.g.: Recurrent Thoughts, Impulses, Or Images)
  • Compulsions Or Repetitive Behaviors (e.g.: Hand Washing, Ordering, Checking, Praying, Counting, Repeating Words)
  • Avoidance of Social Situations, Social Activities, Relationships, Or Performance Situations
  • Fear of a Specific Object or Situation (e.g.: Fear of Flying, Heights, Animals, Activities)

If you are experiencing one or more of these signs and symptoms, please seek help by calling Counseling & Psychological Services (707) 826-3236 or by contacting another healthcare professional.

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Some Tips for Coping with Anxiety

Practice Relaxation Techniques

A high-stress lifestyle necessitates some form of relaxation. You might want to try meditation, muscle relaxation, or visualization to unwind at the end of the day. If these techniques seem too cumbersome or time-consuming, find an enjoyable physical activity such as golf, tennis, or swimming.

Solve Your Problems

There is rarely one simple, right answer to your problems, thus it is usually necessary to consider alternate solutions. If you find yourself becoming more and more anxious about life problems, think about how someone you respect might solve them.

Take Action

There comes a time when we must make a decision and act on it. This frequently reduces anxiety and frees up energy for other things. In fact, much anxiety is caused when we repeatedly mull over things in an attempt to avoid making a commitment. Even if the outcome is uncertain, knowing that you have taken action can be gratifying.

Realize That Anxiety Is Normal

We all need to experience some anxiety in order to be motivated. Anxiety becomes a negative experience when it interferes with our ability to carry out daily tasks.

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Internet Resources

Anxiety Disorders Association of America

General information site with information about types of anxiety disorders, finding a therapist or self-help group, medications, and available clinical trials. Also includes a section with people's own stories about their experiences with having an anxiety disorder.

Campus Blues

Information about challenges and issues faced by college students.

Go Ask Alice

Interactive web-site from the Columbia University Health Services. Includes lively answers to questions commonly asked by college students in many areas, including general health, sexuality, fitness and nutrition, drugs and alcohol, relationships, and emotional well-being.

HealingWell.com

Anxiety and Panic Disorder resource directory.

Screening for Mental Health

Self-screening measure for depression, anxiety, eating, alcohol, and bipolar disorder.

Student Counseling Virtual Pamphlet Collection

A selection of pamphlets dealing with anxiety found on the Unabridged Student Counseling Virtual Pamphlet Collection.s

University of Illinois Counseling Center

A university counseling center-based web site with information and advice about coping with test anxiety.

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Books

Antony, Martin & Swinson, Richard. Shyness and Social Anxiety Workbook: Proven Techniques for Overcoming Your Fears. New Harbinger; 2000.

Baer, Lee. IMP of the Mind: Exploring the Silent Epidemic of Obsessive Bad Thoughts. Penguin Group; 2002.

Beckfield, Denise. Master Your Panic and Take Back Your Life: Twelve Treatment Sessions to Conquer Panic, Anxiety and Agoraphobia. Impact Publishers; 2004.

Berent, Jonathan and Lemley Amy. Beyond Shyness: How to Conquer Social Anxieties. Simon & Schuster; 1994.

Black, Jan and Enns, Greg. Better Boundaries: Owning and Treasuring Your Life. New Harbinger; 1998.

Bourne, Edmund. Anxiety and Phobia Workbook. New Harbinger Publications; 2001.

Hope, Debra, Heimberg, Richard, and Turk, Cynthia. Managing Social Anxiety: A Cognitive-Behavioral Treatment Approach. Harcourt Trade Publishers; 2000.

Hyman, Bruce and Pedrick, Cherry. OCD Workbook: Your Guide to Breaking Free from Obsessive-Complusive Disorder. New Harbinger Publications; 2005.

Penzel, Fred. Obsessive-Compulsive Disorders: A Complete Guide to Getting Well and Staying Well. Oxford University Press; 2000.

Pollard, Alec and Zuercher-White, Elke. The Agoraphobia Workbook: A Comprehensive Program to End Your Fear of Symptom Attacks. New Harbinger; 2003.

Wilson, Reid. Don't Panic: Taking Control of Anxiety Attacks. Harper Trade; 1996.

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Self Help Resources  Anxiety