Take Charge of Your Health - No Worries!
Anxiety isn't something that goes away;
it is something we learn to control.
-Anonymous
According to Forbes Health (Jan. 2024), anxiety disorders are prevalent in the United States, and unfortunately, are on the rise as the following statistics illustrate:
Anxiety disorders are the most common mental illnesses in the U.S. and affect over 40 million adults, or 19.1% of the population
Generalized anxiety disorder (GAD) is the most common anxiety disorder in the U.S. with 6.8 million adults affected
About one-third of adults (32.3%) reported anxiety and depression symptoms in 2023
Young people are more likely to experience symptoms of anxiety than older adults, with nearly 50% of those between the ages of 18 and 24 reporting anxiety symptoms
Women are more than twice as likely than men to experience an anxiety disorder
Anxiety disorders are often very treatable, but more than 60% of people do not seek treatment
Occasional anxiety is normal, but people with anxiety disorders suffer frequently from intense and persistent worry. Generalized anxiety disorder involves excessive worry that disrupts lives as those with the disorder imagine and then focus on worst case scenarios. Symptoms of anxiety can differ from physical symptoms such as a fast heart rate, sweating, nausea, and difficulty breathing to cognitive issues such as difficulty focusing, or obsessing about the future or the past in a repetitive pattern. For others, the symptoms may be emotional such as feeling panic, fear, or distress, or behavioral such as avoidance or obsessive working.
Scientists have discovered that mindfulness can help manage and reduce anxiety and improve our physical, mental and emotional health. Mindfulness is the moment to moment awareness of our experience and provides a shift away from excessive worry and negative thinking. It is about achieving focused relaxation.
The first step of mindfulness is to increase awareness of your anxiety. Often, anxiety runs constantly in the background of our mind, unchecked because we have become very used to it. Tune in to your thoughts, emotions, actions, and bodily sensations. Do not judge or berate yourself for worrying; instead shift your attention to something positive in the present moment.
In a mindfulness practice such as meditation, participants are quiet and still, pay attention to their breathing, turn their thoughts inward, and focus on what is happening in the present rather than dwelling on past regrets or fears about the future. The goal of mindfulness is to focus on “being” and “staying present” instead of “doing” or trying to solve or “fix” the challenges you face.
Here are some techniques you may wish to try when feeling anxious:
Deep Breathing -- Find a quiet and comfortable place where you will not be disturbed. Clear your mind and focus on your breathing with a full, nourishing inhale and exhale. You may find it relaxing to repeat a word or phrase to focus your attention. Sitting still and quieting your mind may seem challenging at first but that is natural; give yourself time to settle in. You may wish to try this: Inhale for a count of four. Hold for a count of seven. Exhale for a count of eight. Make sure you are breathing deeply from your belly, not shallow breathing from your chest.
Set an intention -- You may wish to set an intention to focus your mind and reduce worry and rumination (thinking about something over and over again). For instance: “I will now take time to rest and relax my mind and body.” When worries or fears start to enter your mind, focus on your intention to keep you focused and positive. It also may help to visualize your concerns and worries floating away from you.
Relax your muscles -- While sitting or lying down, focus on relaxing your muscles. Start at your feet, roll your ankles, and point and flex your toes. Notice how it feels to release tension and let your muscles relax. Progress up the body focusing on relaxing your leg muscles, then your stomach, your hips, back, arms, neck, shoulders, eyes, and mouth -- all the way up your body until you reach the top of your head. If you are still feeling stressed, work your way back down your body!
Take a walk -- You can also relax by taking a walk since movement can reduce anxiety. Find a beautiful, peaceful place and be observant of nature around you, what you hear and smell, as well as how it makes you feel.
Focus on one thing at a time -- As you go about your day, give your focused attention to what you are doing. Stay focused. Be intentional. Try not to multi-task, but instead complete each task before moving on to the next.
Listen -- Really listen. Don’t think about your response until the person speaking with you has finished expressing their thoughts. Focus on what the person is saying so you really hear them and you do not make assumptions or interrupt them.
Journaling – For many people, it is helpful to get your concerns, thoughts, and feelings on paper and out of your head. It is also productive to practice gratitude and take a few moments each day to focus and write down what you are grateful for. If you enjoy journaling, then you may wish to try art or music therapy. These are additional techniques that can improve overall well-being and increase your positive emotions.
Engage in positive activities – Whether it be on your phone, tv, or computer, do not get caught up consuming content that is negative and disturbing to you. When you have negative or anxious thoughts, turn your concentration to your breathing. Surround yourself with positive activities and positive people who raise your spirits.
Mindfulness can help with everyday stress and anxiety as well as anxiety disorders and there are many techniques to try and see what works best for you. You can practice mindfulness on your own, practice with the help of mindfulness podcasts, work with a trained therapist, or join group therapy programs. Sometimes, medication is required. It is important to consult with your doctor to better understand your level of anxiety and how best to address your symptoms.