Dealing with anxious thoughts In class? Here are 4 coping techniques

These self-care techniques can be helpful at any time, any place.

by Vivian Nunez

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You can get anxious anywhere, any time. And as a college student, one of the scariest places for anxiety to pop up is when you’re in the middle of class. Whether in a small lab or a huge lecture, you can feel like the world is closing in on you and everyone notices how anxious you are.

The first thing you can do if you get anxiety in the classroom is to remember that your biggest priority is taking care of yourself.

We pulled together some easy (and unnoticeable-to-others) self care strategies to help you with managing stress in college and your anxiety if it shows up in the middle of class.

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Focus on your breath

Calm is big on Breathe Bubbles, and for good reason. Research has shown that taking deep, intentional breaths can help create distance between you and your anxious thoughts, or the physical symptoms you’re experiencing. For instance, a few breaths may be the difference between what feels like an elephant sitting on your chest and an elephant sitting on a chair in your room. If you can’t access the Breathe Bubbles, turn to a box breath technique: Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds. Repeat this until you start feeling a bit more relaxed.

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Stick to an affirmation

Anxiety can present as racing thoughts; sometimes, the key to stopping those in their tracks is to repeat a single affirmation. Affirmations can help create distance between you and your anxiety in the same ways as breathing exercises. Here are some affirmations to turn to on an anxious day — ”I am not my worst thoughts...I am going to be okay...I trust myself to find safety...I can take my next breath."

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Step outside

The great thing about college classes is that, unlike high school or middle school, you don’t have to ask for permission to step outside. If you’re in the middle of a lecture and your anxiety starts gaining momentum, even a few minutes of outdoor time and fresh air may help you ground yourself enough to go back to class or understand what to do next.

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Practice grounding yourself while in class

If you can’t leave the room to get some fresh air, you can try to activate your senses with a different exercise, like the 5-4-3-2-1 sensory exercise. Here’s what you can do: Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
As you work through these five different senses, the goal is to feel a bit more grounded.

It is normal to feel taken aback when anxiety pops up at the most inopportune times, but remember that certain coping techniques can help you manage anxiety while in the middle of class. In addition to the four listed here, think of other small ways you’ve previously eased your anxiety and note the ones that are doable in a class setting. You can also learn more about managing anxiety in Calm Health’s Anxiety Survival Guide clinical program.

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Calm Health is not intended to diagnose or treat depression, anxiety, or any other mental or physical health condition. The use of Calm Health is not a substitute for care by a physician or other health care provider. Any questions that you may have regarding the diagnosis, care, or treatment of a health condition should be directed to your physician or health care provider. Calm Health is a mental wellness product.