Wellness Resources: Anxiety, Worry & Sleep

Sleeplessness

man in bed frustrated by a lack of sleep

Adults should be getting between 7-9 hours of quality sleep per night, but add together work, family, school, and other priorities, and many of us are lucky to get any sleep at all.

Half of Extension students report getting less than 7 hours almost every day of the week, and feeling unrested when they do sleep. Consistently poor sleep can contribute to all sorts of health issues.

The resources in this section will teach you more about sleep, and how to gain healthier sleep habits.

Websites about sleep

Your Guide to Healthy Sleep takes you through the science of sleep, health impacts, sleep disorders, and where to find a sleep specialist.
The Sleep Foundation covers how much sleep you really need and gives recommendations for increasing quality sleep.
Caffeine Calculator helps you calculate your daily caffeine intake and monitor when you have gone over the safe limit.
What Would Happen if You Didn't Sleep? In the United States, it’s estimated that 30 percent of adults and 66 percent of adolescents are regularly sleep-deprived. This isn’t just a minor inconvenience: staying awake can cause serious bodily harm. Claudia Aguirre shows what happens to your body and brain when you skip sleep.
The Benefits of a Good Night's Sleep (TED Talk). It's 4am, and the big test is in 8 hours. You've been studying for days, but you still don't feel ready. Should you drink another cup of coffee and spend the next few hours cramming? Or should you go to sleep? Shai Marcu defends the latter option, showing how sleep restructures your brain in a way that's crucial for how our memory works.
How Electronics Affect Sleep shows you how doomscrolling before bed impacts your sleep, and gives recommendations for cutting down screentime for better health.

Helpful Apps

Sleep Cycle records, tracks, and analyzes your sleep habits and wakes you at the optimal time in your sleep cycle. The Sleep Cycle website also includes a blog with helpful articles related to sleep and common sleep disorders. Free on Apple or Google Play.
White Noise Lite is a free app that lets you cycle through 40 sounds, or mix multiple together to help you get a good night's rest. Upgrade to a full version for one dollar to remove ads. Free on Apple and Google Play.
BetterSleep takes a scientific approach to the sounds and music it offers to help you relax and fall asleep. It uses different tones and keys in various ranges that, when played, relax the mind and can do everything from help you doze off to silence racing thoughts. Each Color Noise (as they’re called) is specifically optimized for different use cases, so you can know for certain that whichever sound you choose, it’ll help relax you in one way or another. It also comes with a sleep tracker, sleep stories and more. Free with limited features on the app store and Google Play.

Anxiety/Worry

woman with words of affirmation on her mirror

Everyone experiences feelings of anxiety: intense worry, panic, restlessness, nervousness, and dread. However, anxiety disorders occur when you experience these feelings in situations when others would not, and often gets worse over time. According to The National Alliance on Mental Illness (NAMI), "Anxiety disorders are the most common mental health concern in the United States. Over 40 million adults in the U.S. (19.1%) have an anxiety disorder."

The resources in this section give more information on the causes, signs and symptoms of anxiety, as well as some available treatment options.

What Anxiety Looks Like

There are different types of anxiety disorders with different symptoms. There are both genetic and environmental risk factors, including past trauma, childhood development, family history, caffeine and other substances, and health conditions. Symptoms of anxiety are often tied to feelings of shame and insecurity—fear of vulnerability. NAMI and the NIMH have resource pages that walk you through the symptoms, diagnosis, and treatment options.

Apps and Treatment Resources

Although anxiety disorders require an official diagnosis and professional treatment just like any other chronic illness, there are ways to help minimize your symptoms on your own.

UCLA RISE Workshops—Extension students are welcome to attend online and digital workshops through RISE.
Free Anxiety & Depression Counselor Directory
Mental Health First Aid—How to help someone with anxiety
JED Foundation Mental Health Resource Center—resources for helping yourself or helping a friend with anxiety
Anxiety and Depression Association of America (ADAA)—find personalized therapy, listen to personal stories of people living with anxiety disorders, attend free trainings, and join peer communities.
The Anxiety Coaches Podcast—Join us twice a week for a relaxing and inspiring show sharing lifestyle changes to calm your nervous system, and help you heal Anxiety, Panic, and PTSD for life! Featuring guests living with anxiety disorders who are ready to coach others.
Dr. Brene Brown (TED Talk) Listening to Shame—What is shame? How is it different than guilt? What does it do to our minds and bodies? What happens when we confront it?
AnxietyCoach App—Anxiety Coach is a self-help app that addresses fears and worries using CBT strategies. The app walks you through making a list of feared activities and helps you master them, leading to less fear and worry. The app includes tools for a severity self-test, making a plan, anxiety tracking, and viewing your progress. $4.99 on the app store.
Headspace App—Headspace is meditation made simple. Guided meditations suitable for all levels from Headspace. Meditation can help improve your focus, exercise mindful awareness, relieve anxiety and reduce stress. Free to try on Apple and Google Play.
Calm: Sleep and Meditation App—Calm is the #1 app for sleep and meditation. Discover a happier, healthier you through our meditations, Sleep Stories, music, and more. Calm is for anyone, whether you’re brand new to meditation or a seasoned expert. It’s also for anyone who needs a mental break, a soothing sound, or a peaceful night’s rest. Our guided meditations are available in lengths of 3 to 25 minutes, so you can choose the perfect length to fit your schedule. Free to try on Apple.

Anxiety Self-Assessment Tool

GAD-7

If you'd like to speak to a wellness advisor at UCLA Extension who will help you find the appropriate support, email us at CSR@uclaextension.edu

UCLA STAND for All

STAND for All is a self-paced online program offered with remote coaching support. You decide what skills and strategies you want to learn to address common issues like low mood, worry, poor sleep, panic and discomfort with others.

STAND for All is an appropriate program for you if you are seeking to build resiliency, reduce anxiety, or address mild to moderate depression.

We recommend meeting with a Wellness Advisor before you sign up, as our advisors are trained to provide additional services and support to supplement the STAND program where appropriate.

Please be advised that services are not health services or clinical care; this means the program is not appropriate for individuals experiencing acute symptoms or who are currently in treatment or requiring treatment.

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