Wednesday’s Words of Wellness
Words of Wellness are resources for students and the college community to access and utilize to improve and maintain their overall wellness.
While the Wellness Center’s Counseling and Wellness Services are available Monday through Friday from 8 a.m. to 5 p.m. for counseling, consultation, and referral needs to currently registered students, on a remote basis either by phone or Zoom video sessions, we wanted to share additional resources that may be beneficial during this time.
Today, we are focusing on Anxiety. From Therapistaid.com: “Anxiety is a mental and physical reaction to perceived threats. In small doses, anxiety is helpful. It protects us from danger and focuses our attention on problems. But when anxiety is too severe, or occurs too frequently, it can become debilitating.” As we continue to navigate life during a pandemic, making many adjustments to our daily routines and how we navigate the world, we are living in stressful and uncertain times. This stress and uncertainty can contribute to symptoms of anxiety, among other mental health concerns. Below you will find information identifying what anxiety is, the cycle of anxiety, how to support someone with anxiety, as well as information about suicide and college and community support resources.
Understanding Anxiety
Psychoeducation is an important early step in the treatment of anxiety disorders. The understanding and normalization of anxiety will allow people to better recognize their own symptoms, and understand the rationale behind common treatments.
The What is Anxiety? worksheet presents a simple, easy-to-understand overview of anxiety. Topics include symptoms, types of anxiety, the cycle of avoidance, and common treatments such as CBT, relaxation skills, and exposure.
The Cycle of Anxiety
“When the uncomfortable symptoms of anxiety feel like too much, one of the simplest ways to feel better is avoidance. This means avoiding the source of anxiety, or numbing the uncomfortable feelings. The good news is, avoidance works… for a little bit. The bad news is, the relief that avoidance brings is temporary, and the anxiety tends to come back worse than before.
The cycle of anxiety is a process where a person avoids their fears, and as a result, those fears grow increasingly powerful. Avoidance becomes increasingly difficult to resist, and the anxiety continues to grow worse.
Many anxiety treatments work by breaking this cycle. They focus on facing fears, rather than avoiding them.
In this video, the cycle of anxiety is broken down and explained step-by-step, by Woody Schuldt, a mental health counselor.
Video Link: What is the Cycle of Anxiety? by TherapistAid.com
The Cycle of Anxiety (Therapist Aid)
When a person avoids a feared situation — whether through physical avoidance, the use of drugs and alcohol, or otherwise — the uncomfortable symptoms of anxiety quickly fade away.
Unfortunately, the relief doesn’t last long. And next time, the anxiety will be worse. The brain thinks: “Last time I avoided this situation, and that felt good.” The desire to avoid a situation becomes increasingly difficult to resist.
Many anxiety treatments, such as CBT (cognitive behavioral therapy) and exposure therapies, work by breaking the cycle of anxiety and avoidance. Individuals are encouraged to face the source of their anxieties, which has the opposite outcome of avoiding them. When faced head-on, anxiety will eventually shrink, and the desire for avoidance diminishes.
The Cycle of Anxiety worksheet illustrates this concept with a diagram and simple explanations of each step. Use this tool to understand the basics of anxiety, the rationale behind exposure therapies, and the importance of overcoming avoidance.
Click here to view the Cycle of Anxiety information sheet.
Coping Skills for Anxiety (Therapist Aid)
The Coping Skills: Anxiety worksheet describes four strategies for reducing anxiety. Strategies include deep breathing, progressive muscle relaxation, imagery and challenging irrational thoughts. These coping strategies can help you deal with anxiety when it arises, as well as contributing to long-term anxiety relief.
This worksheet includes a brief description and instructions on how to perform each skill.
Coping Skills for Anxiety Worksheet
As a comedian and performer, Jordan Raskopolous does not suffer from stage fright. Away from the spotlight, however, it’s a different story. For her, everyday experiences like talking on the phone produce the kind of anxiety most people feel on stage. In this personal and funny talk about the nuances of mental health, she shares her experiences with high-functioning anxiety and the coping strategies that help her navigate it.
Video Link: TED Talk: How I Live with High Functioning Anxiety — Jordan Raskopoulos
Protective Factors (TherapistAid.com)
Protective factors are things that contribute to mental health and allow a person to be resilient in the face of challenges. Someone with a lot of protective factors — such as strong relationships and healthy coping skills — will be better equipped to overcome life’s obstacles. The Protective Factors worksheet (link below) includes both a psychoeducation and an interactive component. The psychoeducation portion describes what protective factors are, along with several practical examples. In the interactive component, you will identify your strengths and weaknesses, and then describe how you would like to improve upon their protective factors.
Click here for the Protective Factors for Mental Health worksheet.
Building Happiness (TherapistAid.com)
Happiness takes work. Changes in life circumstances like a promotion or a new relationship might result in a temporary happiness boost, but before long the excitement levels off. The Building Happiness (Exercises) worksheet (link below) includes a list of activities that have been found to help build sustained happiness, when practiced regularly. The exercises that are described include gratitudes, acts of kindness, physical exercise, meditation, positive journaling, and fostering relationships.
Click here for the Building Happiness worksheet.
Mental Health Benefits of Exercise (TherapistAid.com)
Research over the past decade has taught us about the close link between mental health and exercise. Exercise has been found to help treat and prevent depression, anxiety, substance abuse, and more.
Click here to learn more about the Mental Health Benefits of Exercise.
Engage in Self-Care (TherapistAid.com)
Self-care means taking time to do things you enjoy, and taking care of yourself. When used consistently, self-care can reduce stress, relieve uncomfortable emotions, and improve physical health.
Click here for a list of Self-Care Tips.
Information about Suicide Prevention and Support Resources
The American Foundation of Suicide Prevention offers risk factors and warning signs for suicide. While there is no single cause for suicide, there are risk factors and warning signs that may increase likelihood of an attempt. Learning them can save lives. Link to website and a link to Risk Factors and Warning Signs for Suicide.
The National Suicide Prevention Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. It’s committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness. You can also call the NSPL at 1-800-273-TALK or text TALK to 741741. Link to website that includes a “chat” feature. National Suicide Prevention Lifeline: 1-800-273-8255 (1-800-273-TALK) or text TALK to 741741. “We can all help prevent suicide. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals.”
Additional Community Support Resources
Middle Earth through SUNY Albany (Peer-to-Peer Assistance Hotline)
The peer-to-peer assistance hotline established at SUNY Albany now is accessible system-wide. Students experiencing feelings such as loneliness, depression, anxiety, or uncertainty can call the hotline to connect with a trained student peer. Students do not need to be in crisis to use this hotline. It’s a stigma-free, secure line for connecting about emotional, social, and other life issues. The phone lines are staffed by peers trained to assess students’ well-being and, if necessary, link them with the appropriate mental health services, academic or technological resources, or financial assistance available at their respective campuses. The hotline is open 1 p.m. through midnight Monday through Thursday, and operates 24/7 over the weekend, beginning on Fridays at 1 p.m. and closing on Sundays at 11:59 p.m. during the fall and spring semesters. The number is (518) 442-5777. Trained peers from the Middle Earth program also offer virtual “hangout spaces” over Zoom Monday through Thursday from 3 to 4 p.m. during each semester to provide an additional source of connection for students in quarantine or isolation.
SUNY Crisis Text Line available 24/7
SUNY’s 24/7 crisis text line was launched in May in tandem with the New York State Office of Mental Health. The crisis text line is a confidential text line available 24 hours a day, 7 days a week. Crisis counselors are committed and carefully trained volunteers from across the United States. They support students experiencing feelings of isolation, stress, or suicidality. With an emphasis on building rapport and trust, crisis counselors help texters explore the issues, establish the texter’s goal, and collaboratively problem-solve to come up with a plan for the texter to stay safe. To access the crisis text line, students simply text Got5U to 741-741.
Hudson Valley Community College Resources
Counseling and Wellness Services
Licensed, professional counselors provide personal and psychological counseling to students seeking more in-depth guidance related to their overall well-being. Students may take advantage of confidential individual and/or group counseling services. Many college students encounter a mental health concern at some point during their time on campus. Counseling Services offer free, anonymous, and online screenings for mental health concerns.
Take a Mental Health Screening
If you want or need support, please don’t hesitate to reach out to Counseling and Wellness Services by calling (518) 629-7320 or emailing us at counseling@hvcc.edu. We are here to help support you!
Public Safety
The safety of students, staff and visitors on campus is the primary concern of the Public Safety department. To call for assistance during ANY emergency, dial 911 from a campus phone or (518) 629-7210. Use a red emergency phone located in campus buildings or an outdoor emergency phone identified by the blue light. Once you call, you will be connected with the Department of Public Safety. Explain the nature of the emergency and stay on the line for further instruction. (If you call 911 from your cell phone, you will be connected to a regional dispatch center. You will then need to accurately describe where you are and your call will be forwarded to the local agency. This may delay the response time as the call is re-directed.) It is suggested that you program your cell phone with the Department of Public Safety number (518) 629-7210 and also your local police agency.
Any student experiencing a mental health crisis while on campus, please call Public Safety for immediate assistance at (518) 629-7210.
If you want or need support, or have any questions regarding depression, suicide, mental health or wellness, please don’t hesitate to reach out to Counseling and Wellness Services by calling (518) 629-7320 or emailing us at counseling@hvcc.edu.
We are here to support you!
Counseling and Wellness Services
Siek Campus Center Room 270
(518) 629-7320
counseling@hvcc.edu
Published: Wed, 10 Mar 2021 12:43:14 +0000 by k.weeks