快速帮助指南焦虑

什么是焦虑?

焦虑 is a normal emotion people feel in response to life stressors – taking a test, 做演示, 处理一个具有挑战性的问题. This normal emotion can become problematic when it begins to interfere with your daily routine, 工作和人际关系.

焦虑有时会让人感到残疾, particularly as worry and fear begins to take up more and more of our daily thoughts and everyday experience. 焦虑不是靠意志就能消除的, but there are many helpful resources and effective treatments available.

警告标志

Excessive anxiety and apprehension about a range of events or activities
忧虑与不安有关, 乏力, 注意力不集中, 易怒, 肌肉紧张, 还有睡眠障碍
焦虑 that is difficult to control and severe enough to interfere with work or relationships
意外和反复出现的恐慌时刻, 可能包括:心跳加速, 出汗, 摇晃, 呼吸急促（气促）, 窒息感, 胸部疼痛, 恶心想吐, 头晕, feeling of unreality or being detached from oneself, 害怕失去控制/发疯, 对死亡的恐惧, 发冷或潮热
Recurrent thoughts or behaviors that feel uncontrollable

照顾好自己

Find someone with whom you can discuss your concerns. All of us do better when we have a caring friend with whom we can share our troubles in conversation and prayer. In fact, the Bible instructs us to “bear each other’s burdens” (Galatians 6:2). 心理咨询中心的工作人员, 学生生活, 校园牧师办公室, and Residence Life are available to listen and support you.
试着找出你周围环境中的罪魁祸首. 列出会引发焦虑的情况. There may be conditions or situations in your daily life that you can easily change. 也, if a certain person causes you to feel uneasy or insecure, 考虑和他或她分享你的感受. Often people are unaware that their actions or words are causing others concern and pain.
记下你的活动. For example, are you being pressured into volunteering for tasks that cause you anxiety? 如果是这样，开始对这些活动说“不”吧. Simplifying your lifestyle can help reduce stress and anxiety. 对你的时间表做一些调整.g., taking a lighter course load or cutting back on co-curricular involvement) can open up time for renewal and restoration.
往里看. 焦虑 often stems from long-standing inner conflicts, memories, habits, and concerns. Sometimes talking to a caring friend about these things is enough to gain a better understanding of your feelings and perspective, but often a trained professional counselor is more appropriate to help uncover hidden sources of anxiety and ways to overcome the sources (see On-and Off-Campus Support).
从事体育锻炼. Regular exercise can dissipate anxiety, offering physical, emotional and psychological benefits.
为上帝腾出时间. God’s Word may not supernaturally make your anxiety disappear, but it can penetrate your life and bring comfort if you read a portion of it each day.

如何帮助朋友

深刻而富有同情心地倾听
不要试图修复它们
Let the anxiety be - Let your friend know they can be anxious with you, that you understand anxiety isn't something they are choosing, and that you won't try to talk them out of their feelings.
问问你的朋友他们需要什么
陪伴他们
守住自己的界限. You cannot be your friend's therapist, and there are limits to how much you can support.
Talk to someone about your feelings, such as a trusted friend or a therapist at CAPS.

如果这些建议不起作用怎么办?

The 学生生活 Office and Counseling and Psychological Services (CAPS) can help you get in touch with specialized help on or off campus. Individual counseling is available on campus in addition to support offered by staff in 校园牧师办公室, 学生生活和住宿生活.

如果你需要紧急援助, 请拨打911, the On Call RD at (805) 565-6273 or Westmont Public Safety at (805) 565-6222.

校内和校外支持

在校园

学生生活 Office: Room 209 Kerrwood Hall, (805) 565-6028

Counseling Services: Health and Counseling Center (lower campus), (805) 565-6164

Campus Pastor’s Office: Clark B Cottage, (805) 565-6170

Health Center: Health and Counseling Center (lower campus), (805) 565-6164

你的驻院主任

在校外

SAFTY: Safe Alternatives for Treating Youth 24/7 Hotline 888-334-2777. 安全热线由Casa Pacifica提供, a non-profit community based service of Santa Barbara. SAFTY has a mobile crisis team, and will help create a safty plan. This service is provided for students 20 years old or younger.

CARES: Crisis and Recovery Emergency Services 24/7 Hotline 888-868-1649. CARES is a Santa Barbara County Mental Health hotline providing crisis intervention and consultation services. CARES is also a mobile mental health assessment team that will come on site to do an assessment if 911 is called for a mental health emergency. The daytime office phone number is 888-334-2777.

Cottage Hospital 24-hour walk-in Emergency Psychiatric Service: Consultation and crisis intervention for mental health crises and chemical dependency. 咨询电话:805-569-8339.

24 Hour Local and National Non-Emergency (non-911) Crisis Hotlines: 圣巴巴拉县危机热线:211.

额外的资源

克莱尔·威克斯的《ag娱乐官网》
Learning how to overcome your battle with anxiety

《ag娱乐官网》作者:杰伊·温纳
A medical doctor’s program to minimize stress and maximize health

Les Parrott的《ag娱乐官网》
Coping with those around you and taming the one within

《ag娱乐官网》作者:Martin M. 安东尼和理查德P. 斯文森
应对完美主义的策略

完美主义 by Miriam Adderholdt and Jan Goldberg
What is bad about being too good and strategies for learning how to ease up on yourself

简·B的拖延症. Burka和Lenora M. 袁
你为什么要这么做，该怎么做

《ag娱乐官网》菲利普·G. 津巴多
它是什么，该怎么做

约翰·鲍威尔的《ag娱乐官网》
Ten life tasks that help us on our journey towards happiness

《ag娱乐官网》作者:赫伯特·本森.D.
A simple meditative technique that helps cope with 乏力, anxiety and stress

当恐慌症发作时，作者:David D. 伯恩斯,米.D.
Gives you the tools to defeat every kind of anxiety, without lengthy therapy or prescription drugs.

快速帮助指南 焦虑

快速帮助指南焦虑