Take a deep breath and focus on the present moment.

According to recent studies, nearly one in six college students have been diagnosed with/treated for anxiety, and more than 20% report that anxiety affects their academic performance. Right here at UArizona, more than 60% of the students surveyed at CAPS said they came in for help with anxiety.

If tension, worry, or even panic get in your way, know that you’re not alone. Here's how you can calm your anxiety:

FIRST, BREATHE.

4-7-8 BREATHING 

  • Breathe in through your nose to a mental count of 4.

  • Expand your belly as you breathe.

  • Hold your breath to a count of 7.

  • Exhale slowly to a count of 8.

  • Pause a moment before breathing in again.

BREATHE WITH THE MINDFUL AMBASSADORs

 

Then, Walk Yourself through the Problem.

What questions can you answer?

Write down what you're thinking and look for the questions you can answer. If your worries are not answerable, try rephrasing them.  

What if I fail can become what are the requirements to stay in my major or keep my scholarship or what are my options for retaking this class?

Think what NOW (not what if).

Refocus on what information, resources, and solutions are available to you now.

Look for solutions.

Shift from a problem mindset to a solution mindset. Set a timer for about 10 minutes and brainstorm as many solutions as you can - without editing or analyzing them.

After your 10 minutes are up, choose 1 that sounds good enough and take a baby step in that direction.

Try It Now:

  • Ask: where is my mind

  • Focus on right now

  • Convert worries into solvable problems and answerable questions.

  • Get realistic.

  • Redefine failure and mistakes.

 

Finally, Remember to Treat Yourself Well. (You're worth taking care of!)

Start With Sleep

Sleep is one of the best things you can do for your health. Getting enough quality sleep can be hard - but the benefits are worth it.

Tips for getting better sleep

Nourish Your Body

Do what you can to eat well-balanced, nourishing, and satisfying meals and keep a healthy snack handy for your long days. 

Nutrition Tips & Resources 

Move Your Body

Take breaks during the day to move or stretch. Walking around the building, taking the stairs, jumping in place, or dancing to your favorite song can all help release pent-up anxious energy.

Physical wellness tips & resources

Be Kind To Yourself

If you’re hard on yourself or worried about what others think, give yourself a big dose of kindness by remembering your strengths and encouraging yourself in a tough situation.

Develop the positive self-talk habit