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Anxiety: Identifying and Coping With Triggers in the New Year

GalleryJudy Gurfein Leave a comment
The Unseen Struggle: Understanding and Managing High-Functioning Anxiety

By: Seunghee (Sunny) Rhew

It’s New Year’s Eve. You’re frantically scribbling last-minute resolutions on a scrap of paper, hoping that somehow the clock striking midnight will transform you into a brand-new person with a clean slate. But as you write these big, ambitious goals, a familiar pressure starts to build in your chest. Your mind races: Will I actually be able to do all of this? Am I taking on too much? What if I disappoint myself again?

The questions multiply, pulling you back into memories of the past year—every misstep, every abandoned plan, every moment you felt less than who you wanted to be. Suddenly you’re not just thinking about resolutions anymore. You’re questioning your life choices, your abilities, even your purpose. That’s exactly how anxiety tends to show up: quietly at first, then all at once, flooding your mind with what-ifs and worst-case scenarios.

But the start of a new year doesn’t have to trigger panic or self-doubt. It can be an opportunity to understand your anxiety with more compassion and to build healthier, calmer routines. One of the most effective ways to do that is by practicing mindfulness and grounding—skills that help bring you back into the present moment instead of spiraling into the future or the past!

Some common triggers of anxiety are:

  • Health issues
  • Negative thinking
  • Financial concerns
  • Social events
  • Conflicts with friends, families, and partners
  • Medication
  • Not having a significant other
  • Skipping meals
  • Worries about the future

Some exercises you can do to combat these triggers include…

  • 5-4-3-2-1 Method: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 that you can taste.
  • 4-7-8 Breathing Exercise: Breathe in through your nose for 4 counts, hold your breath for 7 counts, and exhale through your mouth for 8 counts.
  • Repeat positive statements to yourself: Reciting daily affirmations about yourself might sound like “I am capable,” “I am worthy of love,” “I am safe in this moment,” or “Everything is going to be okay.”

If you or someone you know is struggling with mental health, 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/.

Sources:

https://www.calm.com/blog/how-to-be-more-present

https://www.healthline.com/health/anxiety/anxiety-triggers#identifying-triggers

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

GalleryJudy Gurfein Leave a comment

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, Depression, Eating Disorders, ADHD, Et al: How to Support a Friend with Mental Illness

GalleryJudy Gurfein Leave a comment

    By: Sarah Cohen

    When helping a friend with a mental illness, the first step should be assessment of their symptoms. Sometimes they just might be going through a difficult time, but if certain common symptoms associated with mental health issues persist it is imperative to respond sensitively. Majority of the time, friends will just want to know they have your support and that you care about them. A good way to show your support is by talking to them. If you provide a non-judgmental space for them to speak about their issues it will help encourage them to be open with their problems. Let them lead the conversation and don’t pressure them to reveal information. It can be incredibly difficult and painful to speak about these issues and they might not be ready to share everything. If you aren’t their therapist do not diagnose them or make assumptions about how they are feeling, just listen and show you understand. If someone doesn’t want to speak with you, don’t take it personally, just continue to show them you care about their wellbeing and want to help as much as possible. Just knowing they have support can give them the strength they need to contact someone who can help them.

    If a friend is having a crisis, such as a panic attack or suicidal thoughts, you must stay calm. Try not to overwhelm them by asking a lot of questions and confronting them in a public setting. Ask them gently what would be helpful to them right now or reassure them. If they hurt themselves, get first aid as soon as possible. If someone is suicidal, contact the suicide hotline at 800-237-8255 immediately.

    The best way to help someone is by connecting them to professional help. By expressing your concern and support you can show them that they can get help and their mental health problems can be treated.

    If you or someone you know needs support with their 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/

    https://www.mentalhealth.org.uk/publications/supporting-someone-mental-health-problem

    https://www.mentalhealth.gov/talk/friends-family-members

    Social Anxiety and College: How to Cope This Semester

    GalleryJudy Gurfein Leave a comment

    By Samantha Glosser

    College is a stressful time for most students and it can quite often seem too difficult to cope with the pressures commonly found on college campuses. For someone with social anxiety, a disorder characterized by persistent fear of negative evaluation by others in social situations, this reality is all too real. They are faced with public speaking, graded class participation, and the anxiety of interacting with other students in clubs, organizations, and even at parties. And don’t forget the terror of meeting your new roommate! Being completely emerged in these situations makes it easy to feel like your social anxiety is inhibiting you in all aspects of your college life; however, this does not need to be the case.

    There are plenty of things you can do to treat your social anxiety before it gets in the way of your college experience. For some, self-help techniques are useful. Participating in deep breathing exercises and positive self-talk are such techniques. Deep breathing helps to alleviate some of the physical symptoms of social anxiety, while positive self-talk can lessen the effect that anxiety has on negative thoughts. However, others benefit from psychotherapy, such as cognitive behavioral therapy, or medications (antidepressants) targeted for social anxiety. This treatment plan typically includes exposure therapy, which gradually places you in anxiety-provoking situations while simultaneously teaching you relaxation skills to cope with your anxiety. It can help you to understand the irrational basis of your worries. A combination of psychotherapy, medication, and at home self-help strategies are an effective way to prevent your social anxiety from taking over your college experience.

    If you or someone you know appears to be suffering from social anxiety disorder, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can assist you. 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, visit http://www.counselingpsychotherapynjny.com/