Wellness Wise is a column brought to you by The Roar’s co-Editors-in-Chief, Amanda Troll and Nishita Viswajith. November’s column surrounds the topic of anxiety. We spoke to social work intern Francis Serrano. Serrano is currently working with students at Santa Clara High School and Huerta Middle School. Her schedule includes managing check-ins, conducting individual and group counseling sessions, and helping with classroom presentations.

How would you explain what anxiety is?
“Anxiety is a sense of just feeling nervous, anxious, worried, or thinking that something bad is going to happen and feeling uneasy.”

What’s the difference between having normal stress versus anxiety?
“I mean, regular stress is an everyday thing, right? You might be feeling stressed for an exam, quiz or presentation, but then once you take that test and the quiz and the presentation, you just kind of feel better. ‘It’s okay, I was just nervous about it.’ But with regular anxiety, it’s something that’s very consistent and persistent. It’s just there all the time.”

Why do you think anxiety has become more common among students today? Have you noticed that trend?
“Yeah, I’ve seen it, and I think it was after COVID. There were a lot of ‘what ifs,’ a lot of fear, worry, one getting sick, worried about the future, what’s gonna happen. I feel like since COVID, people are more open to talk about anxiety, and mental health is a more normal thing to talk about. People are being more open about sharing their feelings such as, ‘Oh, I think I have anxiety, or I’m experiencing anxiety, or I’m having a symptom of anxiety.’”

What are some of the biggest misunderstandings about anxiety?
“A misunderstanding for everything in terms of mental health is thoughts that they’re weird, they’re crazy for feeling that way, or they’re being so dramatic. Those are some of the things that I hear from some of my clients, too.”

What are some breathing exercises that students can try to cope with anxiety?
“I would say it’s the same thing as depression exercises. There is the box breathing, the star breathing, all these types of breathing. But I think with anxiety, there’s a lot of mindfulness and grounding techniques that you can use to stay present because it is about staying present, not going into the ‘what ifs’ or thoughts about is this gonna happen? One of the things that I use with my students a lot is the 5-4-3-2-1 technique. You list five things that I see, four things that I could touch, then three things that I can hear, two things that I can smell and one thing that I can taste. It helps with being present and grounded.”

How can students cope with academic anxiety, such as worries with classwork?
“Honestly, I hear that one a lot everywhere… Ask for support, ask questions (even if you feel scared or worried that others think you are not understanding concepts) because someone else might have the same question you have. They’re just afraid to ask as well. You can ask a teacher or come to the Wellness Center. We can help you write an email to your teacher, or help you write questions that you can ask.”

What are some lifestyle choices or habits that can help reduce anxiety?
“I would say sleep is a big one. Having a consistent sleep schedule and getting enough hours of sleep is important. Others include eating well, exercise, such as going on walks or participating in yoga. Those are some of the self-care techniques I’ve seen that can really improve your anxiety.”

How can someone support a friend who’s struggling with anxiety?
“When you’re having anxiety, it feels like it’s just not gonna get any better. But just help them validate their feelings. You could help by mentioning, ‘I know it feels very scary right now, but it’s gonna be okay.’ Ask them if they need anything, and if they just want someone to be there with them. Even do those breathing exercises with them. Honestly, just being there for someone is already so helpful. No judgment, just being very supportive, that’s already huge.”

What is something teachers can implement into their classrooms to help with anxiety?
“In the mornings, start with either a breathing technique or a grounding technique because some students might feel anxiety, nervousness, just a lot of emotions. Get them to like breathing exercises, grounding techniques, check-ins. That really helps. Honestly, that will make a huge difference.”

What resources on campus online do you recommend for students?
“The Wellness Center is open Monday to Friday. I believe it’s open lunch as well. You can ask for a break or a check-in, and if you need, you can request for ongoing services. The Uwill website, where you can request immediate services for counseling and it’s free, is pretty awesome. The hotline, 988, you can always call them, too.”

Is there anything else you would like to add?
“We’re here for you, to help you and support you with anything that you need, whether it’s academic stressors, family stressors, anxiety, depression, grief, anything that you need. We’re here to help you feel better, not to judge you.”

If you are concerned about yourself or a friend in need of professional support, reach out to:
 – National Suicide Prevention Lifeline: 24/7 Call or Text: 988
 – Crisis Text Line | Text HOME to 741741
 – Create an account with To Be Honest for 24/7 virtual counseling
 – Talk to a trusted adult, whether it be a doctor, teacher, parent or school counselor
 – Go on to suicidepreventionlifeline.org and click “Get Help”
 – If urgent, call 911