Professional Documents
Culture Documents
Elena Song
Professor Silva
Health Education
16 November 2017
Katya, a student who already does well enough in her studies, finds herself suffering from
anxiety. This causes her to get panic attacks before exams, which is proving to be problematic
since her chemistry exam is coming up. She finds the fact that her scholarship is riding on her
getting a good grade on this test to add tremendous amounts of stress, since her grade point
average is a 3.0 and lowering it will cause her the loss of her scholarship. However, this
predicament has caused her to start panicking, and it is impeding on her studies. Considering
that her test is coming up in a couple days, she is in desperate need of advice.
As someone who is suffered from anxiety herself, the idea that factors like exams can
cause spiraling panic attacks is understandable. What is worse, if your idea of self-worth relies
on the scores you can get in school, anytime it does not meet your requirements your confidence
gets shaken-- affecting your mood and possibly risking depression, as you let yourself get
consumed by equating your worth as a person to standards you set yourself. This standard is
usually set by comparing yourself to your peers, who you most likely looked to because they
exerted the self-confidence you desperately needed. Herein lies the problem: your anxiety is will
not dissipate until the stressor is resolved or the task has been completed, yet your depression
removes all motivation to make any kind of progress and saps your energy from completing said
2
task. You find yourself hostage in an inescapable situation and end up blaming yourself for the
burden of all your stress, burying yourself further into your depression and heightening the
magnitude of your anxiety for the next big issue to enter your life.
There are a couple steps to take to stop the anxiety, for both short and long term. What
Katya could immediately do, as recommended by the article Unraveling Anxiety and Depression,
is to try and make sure she is getting enough sleep each night and eliminating caffeine from her
diet (Mynatt & Cunningham, 2007). It may seem counterproductive at first, as not being able to
maximize time for studying might look like it could increase levels of anxiety, but not getting
enough sleep could not only make retaining information gathered from studying harder, but it
can decrease mental health and become physically taxing for the body, only exacerbating the
effects of her anxiety. It is also recommended that she decreases drug and alcohol use, if
applicable, as it is shown to also be a catalyst for stress, rather than a suppressor (Mynatt &
Cunningham, 2007). As another point, according to the article Exam Anxiety Induces
Significant Blood Pressure and Heart Rate Increase in College Students, it is suggested that
Katya, if applicable, should refrain from smoking as well (Zhang, et. al., 2011). Another popular
myth, smoking actually does not have the anxiety-quelling effects most users would think they
do. The studies in the article show that both the increase in blood pressure and the increase in
heart rate has been linked to cigarette usage (Zhang, et. al., 2011). In addition, a healthy diet,
regulated breaks from work, meditation, and other methods of self-care is highly recommended
to ease the stress before the exam; it is hoped that these will be enough to stave away panic
attacks temporarily. For long-term measures, it would be a little different. Along with
habituating the short-term practices, Katya would be recommended to seek professional help,
3
with plans of getting consultation, prescriptions for medication, or both. Considering the
possibility that Katya may have so deeply intertwined her self-efficacy with her academic
performance, it is possible that her lowered sense of self-worth could develop into depression or
melancholia (Mynatt & Cunningham, 2007). With multiple psychiatric conditions involved, it
recommend pharmaceutical approaches, but only after psychiatric help was first sought. The
College Students posit a different suggestion, where they persuade the reader to critically analyze
the association of weight loss attempts and body image with students-- especially female
students-- with anxiety and depression. In their study, they found that ...weight status, weight
perception, body dissatisfaction, and weight loss attempts are highly associated with depressive
symptoms in the general population (Smith, et. al., 2014) This could mean a number of
things, whether that be a notice for Katya to remember to try and exercise in the future to lower
stress (Zhang, et. al., 2011), or perhaps as advice to not be so concerned with body image, as
ones worth is not derived from how they look. If Katya should be discouraged from becoming a
statistic, it is important for her to maintain her notion of self-worth and efficacy not from things
It goes without saying that medication and professional help may not be for everyone.
But the number of people that would not benefit from these are smaller than one would assume.
If I were in Katyas situation, I would seek the help of a notable psychiatrist and whatever
medication they prescribe. For me, it seems that the advice from an expert, along with proper
medicine, could assuage whatever chemical imbalance is present to be causing the anxiety in the
4
first place. If anything, even if there is no physical trace of something off, you still can receive
advice on what psychological and emotional factor is playing a part in cultivating so much stress.
Should Katya accept this advice, there would be other changes she could make to support her
recovery, mainly from what was aforementioned. Practicing both the short-term and long-term
solutions, coupled with forming realistic expectations before each semester such as allowing
room for error and understanding that your self-worth is not tied to academic performance, are
not only what the experts would recommend, but I as well personally. The mutual hope is that
after time has passed and Katya can look back on the situation, she will see that actually, it was
References
5
Mynatt, S., & Cunningham, P. (2007). Unraveling Anxiety and Depression. The Nurse
Smith, S. S., Carter, J. S., Karczewski, S., Pivarunas, B., Suffoletto, S., & Munin, A. (2014).
Zhang, Z., Su, H., Peng, Q., Yang, Q., & Cheng, X. (2011). Exam Anxiety Induces Significant
Blood Pressure and Heart Rate Increase in College Students. Clinical and Experimental