Psychological Care
| Generalized Anxiety Disorder | Panic Disorder | Depression | Suicidal Thoughts/Feelings |
| Insomnia | Stress | Eating Disorders | Drug & Alcohol Abuse |
GENERALIZED ANXIETY DISORDER (GAD)
It is perfectly normal to feel anxious at times, but when your anxiety is so severe that it interferes with your life and makes you chronically worried, edgy or irritable for no good reason, you may have a medical condition known as a generalized anxiety disorder. Anxiety disorders cause people to constantly worry and expect the worst.
Possible signs of an anxiety disorder include:
- easily rattled by everyday occurrences
- daily activities are interfered with, due to significant distress
- you take extreme measures to avoid situations that make you feel anxious
- physical symptoms such as: restlessness, irritability, disturbed sleep, muscle aches, fatigue, shortness of breath, diarrhea, nausea, hot flashes and chills, constipation, palpitations, excessive sweating and difficulty concentrating
- many people with an anxiety disorder have a tendency to abuse alcohol and other sedative drugs
- individuals with anxiety disorders often develop depression
Take the steps necessary to help relieve your anxiety:
- Contact your doctor or Cal Poly Counseling Services and inquire about your symptoms. Medical researchers have found that counseling and, sometimes, medication are needed for the relief of anxiety symptoms.
- Seek the support of a trusted individual in your life so that you don't feel alone and bottled up inside.
- Learn what triggers your anxiety.
- Practice relaxation exercises to lower your anxiety levels before you lose control.
- Learn to avoid or deal with the anxiety-producing events of your life.
- Be aware if the way you think is producing your anxiety (e.g. perfectionism, obsessions, fears, etc.)
- Talk to a counselor to help yourself gain control.
PANIC DISORDER
A panic disorder is a type of generalized anxiety disorder. Individuals with panic disorder have recurrent attacks of extreme panic or terror that occur out of the blue. These panic attacks may happen several times a week or even within the same day. The attacks reach their peak in about 10 minutes, but leave the person scared and emotionally drained.
Symptoms of panic disorder include:
- shortness of breath
- dizziness, faintness
- choking, chest pains, palpitations
- trembling, sweating
- nausea, diarrhea, headaches
- hot flashes or chills
- constant dread of the next attack
DEPRESSION
You may not know exactly what is wrong with you, but you do know that you are feeling more than down or blue and you're not enjoying the things that once gave you pleasure. When sadness persists and keeps returning, and everyday things like socializing, going to school, working, sleeping, and enjoying life become harder and harder, the problem may be clinical depression.
Symptoms of clinical depression include:
- a sad, empty mood that lasts for more than two weeks
- loss of interest and enjoyment in activities that once gave you pleasure
- feelings of worthlessness and/or hopelessness
- disturbed sleeping habits such as insomnia or oversleeping
- loss of energy, fatigue
- difficulty concentrating
- thoughts of death or suicide
- suicide attempts
Clinical depression is a very treatable disorder that may affect anyone, despite their age, race or gender. Often people with a family history of depression or alcoholism are more likely to become depressed, although studies have shown that men and women in their 20s, 30s, and 40s are most often affected by this disorder. Women seem to suffer more from depression than men.
Important facts to know:
- The key feature of clinical depression is pessimism, often to the point of hopelessness. But depression is very treatable, even if everything seems hopeless.
- Talking to your doctor or counselor (Cal Poly offers counseling services) and other people you can trust is the first step. There is treatment and it is effective. Remember, getting help is a sign of strength, not weakness.
- Research has shown that as many as one in five Americans will be affected by depression in their lifetime. What this means for you is that the people around you may be familiar with the feelings that you have.
- Try not to be hard on yourself. Avoid setting goals that are too difficult or taking on too much responsibility.
- Take time out for yourself. Exercise is effective in relieving tension.
- Avoid taking on extra stress or making big decisions when you feel depressed.
If you feel suicidal and are seriously thinking about hurting yourself, dial HOTLINE at 549-8989 immediately. It is extremely important to get professional help when a person says they are suicidal. Suicidal attempts are dangerous and need to be taken seriously.
Warning signs that a person may be suicidal include:
- statements indicating a desire to get even with others
- giving away prized possessions
- discussing suicide and other legal matters relating to death
- obtaining objects that possess the means for killing oneself (e.g. buying a gun)
- increasing use of alcohol and other drugs and uncharacteristically engaging in high-risk activities (e.g. reckless driving)
- displaying symptoms of depression (see Depression, pp. 36-37.)
Important solutions:
- Get help. Most serious suicidal episodes pass within 72 hours, so try to make arrangements to get through the next three days.
- If you, or someone you know are having serious suicidal thoughts, call Counseling Services at 756-2511 or HOTLINE at 549-8989.
- Do not go through this alone. Reach out to people you trust and keep them near you until the crisis passes.
- Remove weapons, poisons, or other means of killing yourself to help reduce the risk of an impulsive act.
- If a person is in immediate danger, call 911 for help.
- Avoid alcohol and drug use.
Insomnia is the most common sleep disorder. It may affect people occasionally or chronically and for various reasons. For example, some people are kept awake by painful injuries or conditions. Others have a fear of not waking up. However, most cases of insomnia are due to anxiety (see Generalized Anxiety Disorder), caffeine use, or depression (see Depression).
If the following self-care tips do not help you establish a healthy sleeping routine, consult your counselor or health care provider. Medical treatment may be needed.
Self-care tips for insomnia:
- Avoid or reduce your consumption of caffeine.
- Avoid alcohol consumption in the evening. Although alcohol is a short-term sedative, it disrupts deep sleep (REM sleep), causing you to wake up suddenly, depriving you of a good night's rest.
- Be aware of any other medication or drugs that may be stimulating.
- Avoid eating large meals before bedtime. Having a full stomach may cause cramps, and eating spicy foods may cause heartburn, keeping you awake.
- On the other hand, do not go to bed really hungry. Thinking about food and being hungry may keep you awake. Instead, eat a light snack before bedtime if you feel hungry.
- Exercise regularly but do not perform strenuous exercises before bedtime since it may stimulate you and keep you up.
- Avoid long, late afternoon naps.
- Try reading a book in bed.
- Make sure the surface you are sleeping on is comfortable.
- Learn to relax to the fullest.
- Create a regular, peaceful ritual for yourself at bedtime.
Stress is your physical, emotional, and mental response to challenges, regardless of whether it is good or bad. Stress can be beneficial in a short-term physiological way, when you need that extra boost of adrenaline to meet a positive challenge such as finishing a paper or winning a race. When you cannot return to a relaxed state, the stress becomes negative and changes in the body occur that may lead to physical exhaustion and illness.
The following symptoms may be indicators of stress. Have a medical checkup for any questionable physical symptoms, and try some stress-reduction techniques.
Symptoms:
- problems eating or sleeping
- increased use of alcohol or other drugs
- increased boredom and fatigue
- problems making decisions, increased procrastination
- becoming anxious and confused over unimportant events
- inability to concentrate or pay attention
- inability to get organized
- weakness, dizziness. and shortness of breath (anxiety attacks)
- persistent hostile or angry feelings, increased frustration with minor annoyances
- nightmares
- overpowering urges to cry or to run and hide
- changes in your exercise habits
- frequent headaches, backaches, muscle aches, or tightness in stomach
- frequent indigestion, diarrhea, or urination
- frequent colds and infections, frequent accidents and minor injuries
If you feel stressed, try some of the techniques below to relieve the tension.
Short-term ways to handle stress:
- Consciously relax your body and spend three to five minutes breathing deeply and slowly.
- Take a break and get some exercise or fresh air.
- Make a list of what you need to do in the near future and prioritize it.
Long-term ways to handle stress:
- Manage your time. Discover your own stress level and strive for goals within your limits. Keep your expectations realistic. Allow others to help you when you feel overloaded.
- Accept what you cannot change. Live in the present and avoid dwelling on the past.
- Take care of your health. Take time for yourself.
- Contact Counseling Services for help in developing strategies for handling your specific situation.
Eating disorders are psychiatric illnesses that affect millions of women and men. Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder are the most common. Other dieting practices such as the use of diet pills, diuretics and harmful dieting are also a problem.
Anorexia Nervosa is a disorder in which a person preoccupied with being thin diets to a dangerously low weight. Anorexia danger signals include:
- loss of 25% body weight or being 25% below normal body weight
- fear of weight gain
- binge eating and purging
- the loss of monthly menstrual periods
- obsessed with dieting when already thin
- constantly worrying about food and calories
- compulsively exercising
- losing significant amounts of weight and still feeling fat
Bulimia Nervosa consists of frequent instances in which binge eating is followed by purging. Intense feelings of guilt or shame usually occur after purging. Bulimia danger signals include:
- preoccupation with body weight
- uncontrollably eating
- purging
- frequently using the bathroom after meals
- irregular periods
- depression, mood swings
- developing dental problems
- bloating, heartburn, and/or swollen cheeks
- problems with drugs or alcohol
Binge Eating characterizes compulsive eaters who feel the need to eat uncontrollably. Binge Eating danger signals include:
- eating large numbers of calories
- constantly eating when not hungry
- depression
- weight fluctuations
- frequent dieting
- feeling unable to stop eating all the time
- an awareness of abnormal eating patterns
Eating disorders are treatable. The most successful treatments use various forms of psychotherapy and possible drug therapy for depression and anxiety. Education is also an important factor in therapy. Understanding your basic nutritional needs is a crucial step in the development of a healthy body.
If you think you may have an eating disorder, contact your medical provider or psychological counselor. You can also contact the Anorexia Nervosa and Bulimia Association (ANAB) or the American Anorexia Bulimia Association (AABA).
Choosing to abuse any type of drug, including alcohol, is a decision made only by you. Too much intake of any of these substances, used even once, can be harmful to you and cause pain to others. It is important to set limits for yourself and more importantly to know that refusing substances is okay. If you feel that you may be developing a problem or don't know how to take control of the urge to stop, contact Cal Poly Counseling Services at 756-2511, and/or Alcoholics Anonymous at 541-3211.
Signs and symptoms of alcohol, tobacco, and/or other drug(s) abuse can be:
Behavioral
- excessive, regular, or periodic usage
- inability to control usage
- four or more drinks at any one time or 10 or more drinks per week.
Physical
- abnormal speech pattern, poor eye coordination
- frequently ill
- difficulty sleeping
- continuously uses the substance(s) to withdraw pain or in order to feel normal
- uncontrollable shakes, lacks energy, and/or changes in weight
- decreased attention in appearance
Emotional
- guilty feelings about use of the substance and guilty actions under the influence of it
- anxiety, mood swings
- uses substance(s) to deal with emotions
Intellectual
- experiences a decrease in attention span and ability to concentrate
- tendency to forget things, experiences blackout
- poor decision-making, poor judgments
- decreased performance in school/work
Social
- change in personality
- develops financial/legal problems
- missing school/work
- begins to hang out with friends who use the substance(s) on a regular basis
- experiences difficulties with family and other relationships
Avoid problems with alcohol:
- If you drink, make responsible decisions about when and how much to drink.
- Consider not drinking at all.
- Learn the facts about alcohol and its effects.
- Discover why you drink.
- Avoid abusing alcohol.
Regarding the use of recreational drugs: Don't! Such use does have personal and legal consequences. Your best functioning occurs when you do not use them. Learn how not to bring them into your life.
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