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Anxiety about starting College: Getting over Anxiety as a Freshman in College

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Anxiety about starting College: Getting over Anxiety as a Freshman in College

By: Michelle Cocone

Every young adult pursuing a higher education will go through college. Starting college can be scary; you become a freshman all over again. Young adults tend to get anxious when thinking of the process. It’s very normal to experience this feeling. This anxiety stems from the uncertainty of college, not knowing what or who to expect. They will question whether they will be accepted, make friends, balance their workload, and hopefully not get lost. These are useful tips to help ease the adaptation of college.

Every College Student Was Once a freshman                                                                        

  • You aren’t alone in this experience as every freshman feels anxiety
  • Use the anxiety and fear to your advantage, this can be a topic of conversation to make friends
  • Embrace “I am a freshman who can start from zero”, a clean slate
  • It’s okay if you don’t have a best friend right away
  • Take the time to build connections, these can be important for networking after college

Have a Support System

  • Talk to friends or family about your college experience
  • They can share advice if they have gone to college

Use a Planner

  • Balancing schoolwork can be easier if you have a planner
  • When you get your course assignment schedule, jot it down in your planner to stay ahead of assignment due dates
  • Highlight exam and midterm dates to accommodate studying time

Utilize Your Resources

  • Colleges have many resources to help the transition from high school to college
  • Colleges have academic support, such as tutors and study centers
  • Colleges have well-being support and someone to talk to about your anxiety or anything else you want to share
  • Look up your campus map to find directions to your classes
  • Talk to your professors. They are there to help you succeed.

Remember college isn’t only about getting a higher education; it’s a place where you can prepare yourself for your career. Allow yourself to be independent and make your own choices. Everything you do will help you grow as a person, not just academically. It can absolutely be terrifying starting college if you feel anxious or scared; seeking counseling can be a good first step to feeling secure.

If you or someone you know is struggling with anxiety about starting college, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ, or Manhattan, NY offices respectively, at (201) – 368-3700 or (212)-722-1920 to set up an appointment. For more information, please visit https://www.counselingpsychotherapynjny.com/

References

University of Fear and anxiety: How to pass your freshman year of college. Anxiety and Depression Association of America, ADAA. (2018, July 6). https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/university-fear-and-anxiety

Anxiety: Drinking Large Quantities of Alcohol Can Increase Anxiety

GalleryJudy Gurfein Leave a comment

By: Lauren Zoneraich

Binge-drinking dominates many young social scenes, especially those of high school students, college students, and young adults. Besides harming the liver, binge-drinking has negative effects on one’s mental state. What seems like a harmless night of fun can cause increased feelings of anxiety the next day, especially for individuals who already struggle with an anxiety disorder. Anxiety is an emotional state defined by feelings of unease, stress, and nervousness. Anxiety is also characterized by worried thoughts and changes in physiological states, such as increased heart rate. People with anxiety disorders experience anxiety regularly for prolonged periods or short, intense periods. These periods are characterized by repetitive, obsessive, or intrusive thoughts; panic attacks; and physiological symptoms such as sweating and increased blood pressure. Heavy drinking can induce feelings of anxiety and heighten pre-existing anxiety, especially the next day when the effects of alcohol have worn off.

Alcohol is a depressant and a sedative. It alters the balance of neurotransmitters in the brain, such as serotonin. When the body metabolizes alcohol, the brain’s neurotransmitter levels readjust, and this change may cause one to feel anxious. Also, the physical symptoms of a hangover, such as headache, dehydration, and dizziness, may increase anxiety. Mental and emotional states are linked to physical states, so if one is not feeling well physically, one’s mental state may also worsen. Additionally, people with social anxiety may feel anxious about their actions or words from the night before, as alcohol lowers one’s inhibitions. They may worry that they said something they would not have said in a sober state, which can cause anxiety.

If you find that heavy drinking causes you to feel anxious or increases your anxiety, it may be best to adjust your drinking behavior.

If you or someone you know is struggling with anxiety or alcohol abuse, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

https://www.apa.org/topics/anxiety

https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/mental-health/alcohol-and-anxiety

https://www.healthline.com/health/alcohol-and-anxiety#consequences

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Anxiety: Why Do Negative Things Happen To Me?

GalleryJudy Gurfein Leave a comment

Anxiety: The Locus of Control

By Lauren Hernandez

            It is easy to assign blame when something unfortunate happens in life. The locus of control is the perception an individual has regarding their sense of control in life. The way in which an individual perceives a negative event to happen is dependent upon their internal or external locus of control.

An internal locus of control is when an individual believes that the things that happen to them are a product of their own actions or mistakes. An individual with an external locus of control believes random occurrences, environmental factors, or other people are more responsible for events that occur in their life.

Studies have shown that people of high socioeconomic status typically demonstrate an internal locus of control due to their financial stability. Those of low socioeconomic background blame their environment and have an external locus of control. Children typically have an external locus of control because they lack maturity and control of their emotions. As we age, our locus of control develops internally because we are aware of the consequences of our actions. However, some adults continue to demonstrate the external locus of control and blame outside factors. This continuation of external locus of control into adulthood is thought to be caused by lack of maturity, and lack of guidance throughout childhood. It is possible that genetic factors may play a role in an individual’s locus of control in addition to their childhood experiences and their caregivers.

Studies have shown that individuals who have an internal locus of control are more successful in their personal, financial, and social lives compared to people with an external locus of control. An internal locus of control is typically associated with higher rates of health and happiness. An external locus of control may lead to anxiety, depression, and learned helplessness, causing a person distress or other mental health issues.

If you think you might have an external locus of control and believe that this perception is causing you distress or symptoms of depression and anxiety, it is important to reach out to a professional such as a psychologist or psychiatric nurse practitioner. A provider will help you to learn coping skills and how to handle difficult obstacles in life, as well as they will be able to treat your depression or anxiety in the process.

If you or someone you know who may be suffering from depression or anxiety, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

 

 

Sources:

https://www.psychologytoday.com/us/blog/darwins-subterranean-world/201803/florida-teens-and-the-let-me-talk-the-manager-effect

https://www.psychologytoday.com/us/basics/locus-control

https://www.psychologytoday.com/us/blog/handy-hints-humans/201608/take-back-control-and-reach-the-stars

https://www.psychologytoday.com/us/blog/your-personal-renaissance/201404/how-much-control-do-you-have-in-your-life

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Mental Health Awareness

GalleryJudy Gurfein Leave a comment

Mental Health Awareness

By Lauren Hernandez

               It is important to recognize how mental illness affects many people’s lives. Mental health awareness promotes the understanding and respect towards those who suffer from mental illnesses. It is important that we make attempts to normalize and destigmatize those struggling with mental illness. If you know of someone struggling with mental health issues, there are a multitude of resources that can help.

Available resources:

National Alliance on Mental Illness (NAMI): www.nami.org

NAMI StigmaBusters is “a network of dedicated advocates across the country and around the world who seek to fight inaccurate and hurtful representations of mental illness”. NAMI StigmaBusters

Suicide.org – Suicide prevention, awareness, and support: www.suicide.org

National Institute of Mental Health (NIMH): www.nimh.nih.gov

Substance Abuse and Mental Health Services Administration (SAMHSA): www.samhsa.gov

National Suicide Prevention Lifeline: 1-800-273-TALK (8255) www.suicidepreventionlifeline.org

Children and Adults with Attention Deficit Hyperactivity Disorder (CHADD): www.chadd.org

Child and Adolescent Bipolar Foundation: www.bpkids.org

The Trevor Project (LGBT mental health/suicide prevention): www.trevorproject.org

Anxiety Disorders Association of America: www.adaa.org

National Eating Disorders Association: www.nationaleatingdisorders.org

Alcoholics Anonymous: www.aa.org

Narcotics Anonymous: www.na.org

Gamblers Anonymous: www.gamblersanonymous.org

Alzheimer’s Association: www.alz.org

Depression and Bipolar Support Alliance: www.dbsalliance.org

National Autism Association: www.nationalautismassociation.org

Veterans Crisis Line (U.S. Department of Veterans Affairs): 1-800-273-8255 (press 1)

U.S. Department of Veterans Affairs – Mental Health: www.mentalhealth.va.gov

Mental Health America: www.mentalhealthamerica.net

If you or someone you know is struggling with any type of mental illness, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

 

Sources:

https://www.psychologytoday.com/us/blog/here-there-and-everywhere/201105/mental-health-awareness-month-resources

https://www.psychologytoday.com/us/blog/when-your-adult-child-breaks-your-heart/201705/mental-health-awareness-month

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Depression and Empty Nest Syndrome

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Depression and Empty Nest Syndrome

Depression and Empty Nest Syndrome

By: Lauren Hernandez

                It’s about time that college students may return back to their parent’s home for the summer. At first, many parents are excited for their children to go to college or begin their professional career, however, it is common for parents to feel sad, lonely, and experience grief when their children leave their childhood home. Typically women will struggle more than men during these times, especially when women were full-time mothers. It is important to know that Empty Nest Syndrome is a transitional period in life rather than a clinical disorder or diagnosis. Although the change brings about conflicting emotions, parents are encouraged to support their children in the gradual process towards adulthood.

Symptoms of Empty Nest Syndrome:

  • Sadness
  • Excessive crying
  • Loss
  • Depression
  • Loneliness
  • Distress
  • A loss of purpose and meaning in life

 

If you or someone you know is experiencing the feelings associated with Empty Nest Syndrome, it is important to refocus your lifestyle and relationships with those living with you. Ways to cope with Empty Nest symptoms include starting new hobbies such as reading, golfing, listening to podcasts, or starting yoga classes. Activities like these may force you to leave the house and engage in a stimulating action which can relieve depressive symptoms and allow you to find something new to put your energy into.

If you or someone you know is struggling with Empty Nest Syndrome, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

 

 

Sources:

https://www.psychologytoday.com/us/conditions/empty-nest-syndrome

 

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Mindfulness: What is it, and does it really work?

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Mindfulness: What is it, and does it really work?

By: Lauren Hernandez

In this busy, technology filled day and age, it is difficult for people to remove themselves from the stress of work and money, family and friends, and to disconnect from the 24/7 social frenzy that is social media. Now more than ever it is imperative that people begin to step back from their phones and computer screens to take care of their mental health and general wellbeing. One fairly new and unique way is mindfulness meditation.

What is mindfulness you may ask? Mindfulness is a process in which you have full and total awareness of the present moment. It has been proven that mindfulness reduces feelings of anxiety and depression and improves one’s mental health.

Here are some simple tips to begin practicing mindfulness on your own:

  • Bring your attention to your breathing. Feel your breath filling your lungs and the warm exhale of air leaving your body.
  • Notice changes in your posture and maintain awareness of current bodily sensations
  • Allow yourself to disconnect from all forms of technology
  • Take time to listen and to observe what is happening around you
  • If you get distracted bring your attention back to your natural breathing patterns

If you feel as though you may need help practicing mindfulness or have questions about the way you are feeling, contact a mental health professional such as a psychologist who can offer some guidance.

 

If you or someone you know is seeking guidance in practicing mindfulness, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

 

Source:

https://www.msn.com/en-gb/news/happiness/what-is-mindfulness-meditation-the-mental-health-trend-thats-changing-the-way-we-work-relax-and-sleep-%e2%80%93-explained-by-a-psychologist/ar-AABonMO

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Social Anxiety: Phone Calls

GalleryJudy Gurfein Leave a comment

Social Anxiety: Phone Calls

By Toniann Seals

Does calling a restaurant to order food make you sick to your stomach? Do you have a fear of jobs whose expectations include answering phones? There is a good chance that you may have some form of social anxiety in relation to phone call phobias.

While you are on the phone do you:

  • Shake?
  • Feel your heart racing?
  • Feel anxious?

Ways to handle a call and address issues when you suffer from social anxiety disorder:

  • Practice your call in a mirror
    • Talk to yourself before you talk to someone else.
  • Write a script
    • It is okay to have exactly what you want to say right in front of you. This can alleviate your social anxiety.
  • Post it notes
    • If you are doing a phone interview or at work, write a cheat sheet with common phone numbers, email addresses, resume details and facts that will come up frequently.
  • Speak slowly and calmly
    • Remind yourself that you do not need to rush. Take your time!
  • Let an incoming call go to voicemail
    • Voicemail is an option for a reason. If you are feeling exceptionally worried, take a moment and let it go to voicemail. You can always call back when you are ready.

If you or someone you know suffers from social anxiety speak with one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists. Contact us at our Paramus, NJ or Manhattan, NY offices at (201) 368-3700 or (212) 722-1920 respectively to set up an appointment. For more information, visit http://www.counselingpsychotherapynjny.com/.

Sources:

https://www.verywellmind.com/afraid-making-phone-calls-tips-3024317

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