Written by: Abby Dizon
Editor’s Note: The following articles are written by counseling professionals from Counseling Services in partnership with the Southern Accent.
Navigating through college can be a thrilling experience filled with new opportunities, challenges and uncertainty for many students. However, for others, it can be a stressful experience, leading to unexpected struggles. This article will delve into panic attacks in college, exploring the potential causes and coping strategies.
According to Boyce Jubilan, a psychology professor at DeSales University, “Student anxiety can come in different forms and degrees,” often stemming from stressor stimuli such as deadlines, exams, work, finances and social conflicts.
Panic attacks can be triggered by stress and use of stimulants, such as caffeine, chemical imbalances and hereditary factors. College students are specifically at a high-risk for panic disorders as they navigate the transition to independent living while dealing with social challenges and academic pressures.
Awareness leads to control
While there is no single solution to stopping a panic attack after it starts, there are some suggestions for managing it before the attack worsens. According to a Healthline article, one way is to acknowledge that you are having a panic attack and to remember that this moment is temporary. Although intense fear and feeling as though you are going to die are symptoms of the attack, acknowledging that this moment will pass allows you to focus on other techniques to lower your symptoms.
If you are aware you are having a panic attack, you can take control by practicing breathing techniques and finding a focus subject. To practice the deep breathing technique, start by slowly breathing in deeply through your nose and exhaling through your mouth, each for four seconds, pausing for one second, and then breathing out in four seconds. You can also determine a focus subject by picking an object nearby and consciously noting every detail about it. Describe the pattern, color, size and other distinctive features that catch your attention.
Take care of yourself
Although taking care of yourself and prioritizing your own needs might seem like a cliche response to many mental health problems, treating it seriously and being consistent with self-care can significantly reduce the chances of experiencing a panic attack later on. Consistently taking care of yourself through the challenging and easy times prevents stress from accumulating, leading to a breakdown later on. Make sure to take care of yourself daily in all aspects. Focus on your physical health by getting adequate rest, exercising and taking rest days. Nurture your creativity through journaling and playing music. Attend to your spirituality through reflection and attending church. Strengthen your social connections by participating in campus clubs and spending time with friends
As you adapt to new academic demands, the uncertainty of college expectations can be daunting and potentially lead to unexpected struggles such as panic attacks. By being aware of the signs of panic attacks and learning effective coping methods, you can maneuver through your college journey with more control and greater resilience.