LibGuides: Learning Differences: Anxiety

The Anxiety Cycle in 2 Minutes by Therapy in a Nutshell

What is anxiety?

Anxiety is a natural response to a distressing or threatening situations, or perceived danger. Many people know they feel anxious but may find it difficult to identify the exact cause of their anxiety.

Sometimes anxiety can be useful. Smallsteps.org.nz say that when you are in a distressing or threatening situation, your body responds to focus your attention, sharpen your reflexes and prepare your body to react. This usually settles once the perceived threat is gone.

Different people can experience anxiety in different ways. Common symptoms of anxiety include:

a racing heart, palpitations, dizziness, sweating, trembling and cold, clammy hands,
difficulty concentrating, feeling ‘on edge’, indecisiveness, or being fearful of taking action,
panic attacks during which the symptoms of anxiety occur spontaneously and intensely to the extent that you feel you may be in danger or dying.

Depression.org.nz say that anxiety is when the above symptoms don't go away, when they are extreme compared to the situation, or when you can't control them. We all get anxious at times, but when the feelings don't go away, it is a good idea to seek support.

Anxiety can be managed and/or reduced with the right support and strategies.

Some of the benefits of having anxiety

Amen Clinics (2021, Nov 8)

Learning Strategies for Students

These strategies might be useful to help you manage your study

Talk about your learning preference	Talk to your tutor about your learning strengths, weaknesses and preferences, as well as what makes you feel anxious. Talk about what situations you find both stressful and calming. Create some personal signals that you can use with your tutors to communicate your needs. For example, when you want help, more time, or time out.
Check out your learning environment	Ask to take a walk through your learning environment before your course starts. Find a space in the classroom or study area where you feel comfortable. This may mean: sitting at the front of the classroom so you can only see your tutor sitting at the back of the classroom so you can see what is going on in the whole space. Listen to white noise or music that makes you feel calm. Find a space that you can go if you need to calm down.
Figure out your self-soothing techniques	Pay attention to what triggers your anxiety and what reduces your anxiety. Put a plan in place to manage these. Breathe - Try this tool which guides you through a calming breathing technique. Try some of these grounding techniques to help manage any anxiety you may be experiencing. Check out this video for tools on managing stress and anxiety through neuroscience.
Prepare for class	Read written instructions, lecture notes, and assigned texts before class begins. Ask your tutors for the schedule or plan for each session.
Write to-do lists / menus	To-do lists or menus are great because they can help you see what needs to be done, and can help you stay on track. Create lists or menus for different assignments or course modules. Tick them off as you complete them. Break assignments into smaller tasks. Turn longer instructions into bullet points.
Find a study buddy	Find a study buddy you can work alongside. They can help you stay on track and progress through your study. They are also good for study related conversation and problem solving. Ask LSS about peer-tutoring

Take a moment: Choose one or two learning strategies to try this week.

Teaching Strategies for Tutors

These teaching strategies may be helpful for students who experience anxiety.

Create supportive learning environments	Ensure there is a calm, quiet space where students can go to relax if they are feeling overwhelmed. Allow students to wear headphones to manage noise/input. Take opportunities to create a stress-free classroom.
Talk about anxiety with your students	Let students discuss their feelings and thoughts. This often relieves a great deal of pressure. Provide assurance. Don't minimise the perceived threat. Don't overwhelm students with ideas or information to solve the issue. Take concerns seriously. If a student appears to be experiencing a high level of anxiety/panic attack, be clear and directive. If needed, help them make an appointment with a counsellor.
Use visual cues	Establish some personal cues between you and your students to signal when they may need time out or extra help. This could include the Turn-A-Card system, or hand signals. Use visual timers and provide reminders of time limits.
Develop consistent and predictable routines	Give clear, detailed instructions using unambiguous language in multiple formats (verbal, visual, and written). Tell your students what will be covered in the session, and what to expect in the following session. Use Moodle to share lecture slides and course resources prior to class. Teach effective learning strategies, as well as model organisation and time management strategies.
Classroom practices	Understand that some students don't like to speak in front of a class. Don't call on students who do not volunteer answers or opinions. To check their learning, ask them independently. Provide class notes prior to the beginning of the class so students can review the notes and prepare questions before class. Allow plenty of time for students to complete tasks, process information and formulate responses. Avoid talking during this time. Allow students multiple means of showing their skills and understanding, i.e. set a range of different types of assessments. Understand that exams can be stressful for students. Prepare them well, provide practice tests, and if needed, allow them to sit in their own space. If students miss classes due to anxiety, help them create a plan to catch up.
Interrupt the build up	If you find a student is becoming stressed or overwhelmed, try to interrupt the build-up. For example: Move closer or move away as appropriate, stand side-on rather than face-on. If a student moves away from you to work, let them have that space. Reduce sensory input or move to a calming space. Reduce your language, give thinking time. Support student to take a break. Facilitate relaxation. Use their high-interest activities/topics to change their mood. Remind them of any self-managing strategies that they know.

Does this sound like you?

Want to check if you might have anxiety?

Click the arrow on the right to answer some questions.
If you answer 'yes' to many of these questions, then you might be experiencing the effects of anxiety.

This self-assessment can give you an idea of whether you might have anxiety. It shouldn't be used to diagnose yourself. Talk to your Disability Advisor for more information.

Think about the last two weeks. Do the following statements sound like your experiences?

I often feel nervous, anxious or on edge
I worry too much about different things
I am often unable to stop or control my worrying
I often feel like something awful might happen

Think about the last two weeks. Do the following statements sound like your experiences?

I often have trouble relaxing

I am often so restless that it is hard to sit still

I often find it hard to sleep. This includes going to sleep, staying asleep and waking early.

Think about the last two weeks. Do the following statements sound like your experiences?

I get annoyed or irritable easily

I often feel sick
I often feel panicked and overwhelmed
I often feel like I can't breathe

Health, safety and wellbeing at Whitireia and WelTec

As a student at Whitireia and WelTec, you can access support to help your manage your anxiety.

Check out the FREE services here.
You can also speak to our disability and wellbeing advisors. Email LSS@Wandw.ac.nz and ask for Dane or Rebecca.

Call or text 1737 to talk to a professional for FREE. This service is also available in other languages.

What is the cycle of anxiety? by Therapist Aid

Anxiety resources

Check out these nine useful apps to help with anxiety published by Healthline

Small Steps is a resource that you can use to maintain, manage, or improve your mental wellbeing.

Anxiety NZ provide mental health support, treatment and education. They have useful resources for learning about and managing anxiety.