Mental Health Awareness Month: Three Reasons Anxiety is So Common, and What to Do About It

In honor of Mental Health Awareness Month, let’s talk about the most commonly diagnosed mental health disorder of all time: anxiety. 

Anxiety disorders affect millions of people of all ages, genders, and backgrounds. According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the United States, with approximately 40 million adults (18% of the population) affected each year. Globally, the World Health Organization (WHO) reports that an estimated 264 million people suffer from anxiety disorders, making it a significant public health concern both inside and outside of America. Despite its prevalence, anxiety disorders are often  stigmatized, leading many individuals to suffer without seeking help.

Anxiety can have profound physical and mental impacts on individuals, impacting daily functioning significantly. Physically, anxiety can manifest as symptoms such as rapid heartbeat, shortness of breath, muscle tension, and gastrointestinal disturbances. Chronic anxiety can also contribute to long-term health problems, including cardiovascular issues, weakened immune system, and chronic pain conditions. Mentally, anxiety can lead to persistent worry, irritability, difficulty concentrating, and sleep disturbances, significantly impairing an individual's quality of life. According to the ADAA, anxiety disorders are associated with high rates of comorbidity with other mental health conditions, such as depression, substance use disorders, and suicidal ideation. Additionally, anxiety disorders can impact various life domains, including work, relationships, and overall functioning. Clearly, letting anxiety fester is not the solution.

So, why is anxiety so prevalent, and what can you do about it? My Time Counseling is here to help! Read on for three reasons you may be experiencing anxiety, and what to do about it.

Reason #1: Anxiety is a Gift from Evolution

We get it - if you’ve experienced anxiety, you’ve likely never said “wow, what a great gift!” And yet, anxiety is the product of humans evolving to be better at noticing and escaping threats. Think about it - our increased heart rate, adrenaline dump, faster reflexes, and fear signals are helpful when there is actual danger, like a lion. Anxiety becomes maladaptive when we continuously get danger signals when danger is long-gone. 

To help solve anxiety from an evolutionary perspective, try the following:

1. Understand the Adaptive Function: Recognize that anxiety is a natural and adaptive response that evolved to help humans detect and respond to potential threats in their environment. By understanding the evolutionary purpose of anxiety, individuals can reframe their perception of anxiety as a helpful signal rather than a solely negative experience.
   

2. Harness the Stress Response: Learn to harness the body's natural stress response system to enhance resilience in challenging situations. One way to take advantage of your stress response is to complete the stress cycle through intense movement, such as sprinting or plyometric exercises.
   

3. Engage in Safety Behaviors: Identify and engage in behaviors that promote safety and security, consistent with our evolutionary instincts. This may include seeking social support from trusted individuals, creating a safe and comfortable environment, and practicing self-care activities that promote relaxation and well-being.
   

Reason #2: Our Modern Lifestyles Naturally Bring Anxiety

When the Industrial Revolution in 1850 introduced procedures like waking up to an alarm and heading to a place of work for someone else en masse in America, concepts like productivity, work performance, work-life balance, and more came about. However, life was very different in 1850 - most people weren’t making money, doing the chores, raising kids, reporting to work, and cooking all by themselves; instead, they were using a multi-generational family model to achieve this (which many cultures still do!). Modern-day America loves “grind culture”, and doesn’t love the idea of rest and recovery. 

To help reduce anxiety from modern day lifestyles, you can: 

1. Limit Exposure to Stressors: Identify and limit exposure to environmental stressors that exacerbate anxiety, such as excessive noise, clutter, or negative influences on social media. Create a supportive and nurturing environment at home and work by surrounding yourself with positive influences, engaging in activities that bring joy and fulfillment, and seeking support from friends, family, or mental health professionals when needed.
   

2. Prioritize Self-Care Practices: Make self-care a priority by incorporating activities that promote relaxation, stress reduction, and overall well-being into your daily routine. This may include regular exercise, adequate sleep, healthy eating habits, and relaxation techniques such as meditation, deep breathing, or yoga.
   

3. Set Boundaries and Manage Time Wisely: Establish clear boundaries around work, social obligations, and technology use to prevent overwhelm and burnout. Learn to say no to excessive commitments and prioritize activities that align with your values and priorities. Practice time management techniques such as prioritizing tasks, delegating responsibilities, and scheduling regular breaks to prevent stress and maintain balance in your life.
   

Reason #3: Your Neural Networks Have Learned Anxiety

Neuroplasticity is great - it's our brain’s ability to form new connections based on repeated experiences, and to strengthen those connections over time. However, if our repeated experience is anxiety, then our brain is going to quite literally become wired to be anxious. In other words, anxiety is a self-feeding cycle that makes itself worse the more you engage with it negatively.

The good news? We can use neuroplasticity to reverse anxiety, too! You can: 

1. Practice Mindfulness Meditation: Engage in regular mindfulness meditation practices to rewire neural pathways associated with anxiety. Mindfulness meditation involves focusing attention on the present moment without judgment, allowing individuals to observe their thoughts and emotions with greater clarity and acceptance. By consistently practicing mindfulness, individuals can strengthen neural circuits involved in emotional regulation and reduce reactivity to anxiety-provoking stimuli.
   

2. Challenge Negative Thought Patterns: Use cognitive-behavioral techniques to challenge and reframe negative thought patterns that contribute to anxiety. By actively questioning the accuracy and validity of anxious thoughts and replacing them with more balanced and realistic alternatives, individuals can reshape neural connections in the brain and create new patterns of thinking and responding to stressors. Consistent practice of cognitive restructuring techniques can lead to lasting changes in neural circuitry associated with anxiety.
   

3. Practice Acceptance and Commitment Therapy (ACT): Engage in ACT to cultivate psychological flexibility and reduce anxiety. ACT encourages individuals to accept their thoughts and feelings without judgment while committing to actions aligned with their values and goals. ACT interventions, such as defusion techniques and value-based goal setting, can promote neuroplasticity by rewiring neural pathways associated with avoidance and rumination, leading to greater emotional resilience and well-being.

In conclusion, anxiety can show up in our lives due to evolutionary function, lifestyle stressors, and our neural networks, but there are several ways to combat each of these. If you need to talk to someone, we’re here for you. At My Time Counseling, we specialize in anxiety therapy. Reach out to us today to see what we’re about!