Anxiety is the most common mental health disorder and affects 18% of Americans during their lifetimes.
- National Institute of Mental Health



Know the facts.

definition • anxiety

DEFINITION: A person with an anxiety disorder experiences disabling, intense and irrational fears and worries that get in the way of daily life.

Everybody experiences anxiety and/or stress at some time. An anxiety disorder differs in the following ways:

  1. it is more severe,
  2. it is long-lasting, and
  3. it interferes with a person’s life.  

Anxiety disorders include:

  • General anxiety disorder
  • Phobias 
  • Social anxiety disorder which is also called social phobia
  • Panic Disorder
symptoms • signs

Symptoms of anxiety disorders:

A person with a 
general anxiety disorder might...

  • worry excessively, more days than they don’t, about everyday problems and things out of their control for at least six months.
  • not be able to relax, have trouble sleeping and concentrating and might be easily startled.
  • have physical symptoms such as fatigue, headaches, or feeling out of breath.

A person with phobias might...

  • have an intense, irrational fear of something harmless like butterflies.
  • do almost anything to avoid the object of their fear (a specific place, an event or object), and this may limit their life experiences in many ways.

A person with social anxiety disorder might...

  • experience intense nervousness in social situations, performances or being in public.
  • feel afraid that they are being closely watched, judged or criticized by other people.

A person with panic disorder might...

  • experience recurring panic attacks, and is persistently worried about future panic attacks.
    • a panic attack is the sudden onset of intense fear or terror, even though the person is safe.
  • experience sudden feelings of severe fright for no apparent reason.
  • stay away from certain activities or places to try to avoid having panic attacks.
  • Note: A panic attack can feel like a heart attack and can include physical symptoms such as an upset stomach, sweating, pounding heart or shortness of breath.

For managing day-to-day anxiety, a good diet, exercise, sleep, and self-calming techniques can help.

Reducing screen time and increasing outdoor activities can be beneficial.

Having supportive family and friendship networks also promote feelings of well being and can help someone get through difficult times.

Working with a mental health professional in talk therapy or taking medication prescribed by a psychiatrist are possible forms of treatment.

providing support


  • Practice with the person to help them breathe slowly.
  • Breathing can help the body calm and think clearly.
  • Help the person think about something positive (e.g., sunset, beach, forest, puppies) for 12 seconds. These thoughts can replace stress or fear.  
  • Sit the person down, if possible.
  • Ask the person what has helped in the past.
  • Remember that it is not helpful to try to convince someone with an anxiety disorder that there is nothing for them to worry about.


  • Educate yourself about the disorder.
  • Listen to your friend when they want to talk.
  • Keep checking in with your friend.
  • Use 1st person language. Say,
    “My friend has anxiety.” not “My friend is anxious.”
  • Reassure your friend of your support and understanding.


  • “It’s not your fault.”
  • “I’m listening.”
  • “I am here for you.”
  • “It’s the illness that causes these thoughts and feelings.”
  • “This must be really difficult for you.”


  • “It’s all in your head.”
  • “What’s wrong with you?”
  • “Get over yourself, you have no reason to feel that way.”
  • “Shouldn’t you be better by now?”


  • ...tell a friend to “Snap out of it!”
  • ...diagnose.
  • ...gossip.
  • ...take your friend’s withdrawal personally.

Find additional information on our Mental Health Disorders page and other suggestions on our Understanding Stigma page >>

test your knowledge

Can you answer these questions?

  1. What is the difference between anxiety or stress-related disorders and everyday stress (such as too much homework, a job interview, a championship game, or a big test)?
  2. How common are anxiety disorders?
  3. What are the signs and symptoms of each of the anxiety disorders?
  4. What treatments are available for people experiencing the symptoms of these disorders?
  5. What can you do to support someone with an anxiety disorder?
  6. How do you think stigma might affect a person with an anxiety disorder?

*Hint: Read the ANXIETY facts at the top of this page to find the answers for 1-5. And view our Understanding Stigma page for question #6.



Anxiety: 11 Things We Want You To Understand
Social Anxiety Disorder
Dylan's Panic Disorder


Know the facts.

myth #1: Anxiety disorders are not that common

Fact: Anxiety disorders affect approximately 40 million American adults per year, which is about 18 percent of the country's population.  

According to Alison Baker, a child and adolescent psychiatrist and the director of the adolescent program for Columbia University Medical Center, anxiety disorders are also one of the most prevalent pediatric psychological conditions.

- Adapted from Huffington Post   

myth #2: People with anxiety just need to relax

Fact: Telling someone who is experiencing anxiety to "just relax," would be like telling someone with a broken leg to just get it together and run a race.

Fortunately, there are treatment options available to help manage the symptoms of anxiety disorders.

Research has shown these treatment options to be successful in most cases. Although relaxation might be a part of the treatment plan, it needs to happen in line with other self-help strategies and treatment options advised by a mental health professional. 

- Adapted from (Australia)

myth #3: If you have an anxiety disorder, it is important to avoid stress and situations that make you feel stressed

Fact: If you have an anxiety disorder, it is important to be aware of what may trigger your anxiety.

However, avoiding risks all together can trigger and reinforce anxiety.

- Adapted from Anxiety and Depression Association of America

myth #4: If you eat right, exercise, avoid caffeine, and live a healthy lifestyle, your anxiety will go away

Fact: Eating nutritious foods, exercising, avoiding caffeine and following a healthy lifestyle are good for mental wellness for us all.

However, this is not a "cure" for an anxiety disorder.

These healthy habits won't make anxiety go away. Anxiety disorders are sensitive to stress, but stress does not cause them.

- Adapted from Anxiety and Depression Association of America

myth #5: Anxiety will get better over time if I wait it out

Fact: According to Greg Hajcak, PhD, an associate of psychology at Stony Brook University, too many people with an anxiety disorder wait about 10 years to seek anxiety treatment.

Those who are still able to work and function well enough often delay getting help, hoping the anxiety will get better on its own.

The reality is that this rarely happens. Therefore, it is important for people who have the symptoms of an anxiety disorder to get the help they need and deserve.

- Adapted from Everyday Health



It's OK to ask for help.
Talk to a trusted adult.

resources, crisis phone & text hotlines

Visit to find local Santa Barbara County mental health resources.

If you or someone you know has harmed themselves or is in immediate risk of harm CALL 911 immediately.

SAFTY ~ Safe Alternatives for Treating Youth 

  • 888-334-2777 - SAFTY is a mobile crisis response service available daily 8am-8pm, providing crisis intervention, phone, and in-home support, and linkage to mental health services. Available to all SB County youth, age 0-20, regardless of insurance or ability to pay. 

Crisis Text Line

  • Text SIGNS to 741741 for 24/7, anonymous, free crisis counseling.
    Crisis Text Line serves anyone, in any type of crisis, providing access to free, 24/7 support and information via text. A live, trained Crisis Counselor receives the text and responds quickly.

Suicide Prevention Lifeline

  • 1-800-273-TALK (8255)  or  ONLINE LIVE CHAT
    24-hour, toll-free, confidential suicide prevention hotline available to anyone in suicidal crisis or emotional distress. Your call is routed to the nearest crisis center in the national network of 150+ crisis center


youth wellness connection clubs

YWC Clubs are campus-based and open to all 9th-12th grade students. Club ambassadors are upstanders that raise awareness and reduce stigma around mental health by promoting self-care and kindness through connection, prevention, education & outreach activities!


  • Meetings are weekly at lunch...
    [MON] DPHS & SMHS and [WED] CHS & SBHS.
  • Club meetings are an opportunity to make connections, participate in campus leadership, earn volunteer hours, and make a difference in changing your campus culture.
  • YWC Clubs conduct monthly wellness campaigns and events on campus in collaboration with other clubs and campus resources. The YOU MATTER campaigns are all about celebrating every person's value and worth!  This includes our students, our teachers, and families in our community. The goal of the YWC is to help students remember that their life matters, that we care about them and that it is OK to ask for help. There are support resources available on campus and in our community.

If students are interested in receiving a reminder when meetings are being held on their campus, they can go to YWC website to join OR...

  • Get club reminders by TEXTING PHONE #: 81010
    and then text the code for your school...

    • CHS: @carpYWC
      or click link CHS
    • DPHS: @dpYWC
      or click link DPHS
    • SBHS: @sbYWC
      or click link SBHS
    • SMHS: @smYWC
      or click link SMHS
    • and then press SEND



mental wellness center resources

Learning about mental health is the first step to wellness. The Mental Wellness Center (MWC) can help families find medical and professional care, as well as teach important skills on how to manage your mental health. Many families in our community have teenagers that are struggling with depression, anxiety, ADHD and other mental health issues. It can be overwhelming as a parent to find support for your teenager and difficult to talk about. The MWC is focused on providing a safe and confidentialspace for families to connect with others, access community resources and get the support your family needs.


Keeping Connected Group
Come discuss life, work on communication and social skills and enjoy time with your peers! This weekly group brings together teens, 14-18, to learn emotion management in a fun, safe place. Learn and practice self-management skills for better self-regulation. Drop-ins are welcome.

YOUTH Wellness Connection • COUNCIL & Clubs
The YWC Council is a high school leadership program that educates, empowers and engages students. We bring students together from multiple schools that are interested in serving in a leadership role in the YWC Clubs on their campuses. They design monthly wellness campaigns for their campuses to raise awareness and reduce stigma around mental health by promoting self-care, connection, and kindness.

Mental Health Matters • 6th & 9th GRADE CLASSES
MHM teaches basic facts about mental health to sixth and ninth grade students in the classroom. Instructors talk about stigma and how it affects our perceptions of mental illness and taking care of ourselves. Students learn the facts, including symptoms and warning signs, of specific mental health disorders.


SPOT ~ Support for Parents of Teens
A peer support group for parents and caregivers of teens, 12-26, struggling with mental health or substance abuse from crisis to aftercare. Parents can connect with others, gain tools, find resources, and learn to manage their children’s needs without sacrificing their own. There are weekly groups to accommodate busy schedules.

  • Drop-ins are welcome.
  • Tuesdays, 12:00-1:30pm for moms
  • Evening group for parents and caregivers

Family Advocate
The MWC Family Advocate can assist families and provide assistance in understanding and navigating the local public and private mental health systems and on how to access various clinical and support services available in our community and we offer one-on-one support in times of crisis. 805.884.8440 x3206


Mental Health First Aid
This 8-hour course is offered monthly at the MWC and teaches participants how to identify, understand and respond to signs of mental illnesses and substance use disorders. It also teaches an action plan to use in a psychiatric emergency. This course can be customized and provided on-site in schools and organizations.

4th Thursday Speaker Presentations
MWC offers with the Southern SB County NAMI Chapter presentations with dynamic speakers on topics of local interest related to mental health. View the MWC calendar on our website for upcoming speakers and panels.

NAMI • Family-to-Family Educational Classes
This 12-week course helps families better understand how their family member experiences their illness, how to best support the recovery process and how to better cope with the impact on the entire family. Contact the MWC Family Advocate to inquire or reserve a place in the next series. 805.884.8440 x3206

mental wellness center Library

The MWC Library Online Catalog is freely available on the internet. Simply input “MWC Library” as the library name; no password is required.

You may check out the library collection during MWC open hours or formal meeting periods. Contact the MWC Receptionist or your Support Group Facilitator to register as a Library patron and obtain information on Library procedures.

For further information, please contact MWC Librarian:

One of the very best ways to deal with issues, experiences, and uncertainties surrounding mental health disorders is to become informed and increase your knowledge. The Library at the Mental Wellness Center provides books for independent learning available for loan to MWC clients and client families.

The collection covers a wide variety of topics related to mental health and wellness. It contains books on a range of mental health disorders including ADD/ADHD, anxiety disorders, bipolar mood disorder, depression, eating disorders, and schizophrenia. Materials on client and family coping and survival strategies, drug abuse in dual diagnosis, and suicide are also available. You will also find a limited selection of materials on psychopharmacology, memoirs, some relevant fiction, and a small collection of books written for children and teens.