Anxiety

It is not uncommon for us to feel worried and nervous from time to time. Big changes to your life, disruptions to your routine, health problems and injuries, and stressors can all contribute to increases in anxiety. Anxiety starts to become a problem when it is frequent, uncontrollable, and starts to impact your health, activities, performance, and/or relationships.

Common signs of anxiety:

➔ Worries, nervousness, feeling on edge

➔ Irritability and restlessness

➔ Racing/ponding heart and muscle tension

➔ Trembling, shaking, sweating

➔ Problems with memory and concentration

➔ Changes to your appetite and stomach upset

➔ Problems sleeping

GAD-7 Self-Assessment Tool

The GAD-7 is a 7 item screening tool that can help you attune to how anxious you might
be. Read through the questions and answer honestly. Then, check out the resources
below.

Ways to manage anxiety:

➔ Increase your physical activity. Exercising helps improve your mood, can help ‘slow down’ unhelpful thoughts and worries, and can lead to improved sleep.

➔ Help fix your sleep difficulties by making changes to your sleep hygiene and routine. HPRC also has a sleep hygiene checklist.

➔ Limit caffeine and alcohol as these can often lead to worsening anxiety and poor sleep quality.

➔ Start recognizing your ‘anxious mind.’ See if you can take control of spiraling worries.

➔ Try incorporating self-care or relaxation techniques into your day.

➔ Talk to your family and friends. Social support is always helpful in balancing our mood and health.

When to seek help:

➔ If you are having thoughts of hurting yourself.

➔ This is a daily problem.

➔ Anxiety difficulties persist (weeks to months) despite attempting to manage problems on your own.

➔ Anxiety problem is affecting multiple areas of your life, such as your work, home life, relationships, engagement in hobbies and activities, and overall performance.

➔ If you are using alcohol, drugs, or engaging in risky behaviors (i.e., unprotected sex, gambling, speeding, self-harm) to cope.

Where to seek help:

➔ Your primary care team (which includes Primary Care Behavioral Health, formerly known as BHOP)

➔ More information about our Mental Health Clinic

➔ Military OneSource

➣ What to expect at your therapy appointment

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