The Anxiety Epidemic

by Carla Wong

Anxiety is a silhouette that follows us throughout the entirety of our lives, especially in our youth, where it often feels inescapable amidst the blur of daily life. On par with the results released from the Teen National Health interview survey in 2021, 21% of young people aged 12-17 have been impacted by anxiety to some extent. Symptoms of anxiety, such as a racing heartbeat, nausea, and muscle fatigue, are just a few examples. These symptoms can vary widely among individuals, wreaking havoc in school, work, and home domains. However, anxiety should not be perceived as a flaw but instead as an opportunity for self-betterment. Take the burnt toast theory for example. It is not the setbacks we face that define us, but how we adapt and respond to change. This is arguably the pre-eminent mechanism to live in harmony with anxiety. 

Taking account of the unpredictable yield of anxiety, it is no surprise that this monster attacks in varying shapes and forms. There are several types of anxiety disorders such as generalized anxiety disorder (GAD)  panic disorders, specific phobias, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and more.

To start with, the most common of all is the generalized anxiety disorder (GAD). Someone is classified as having GAD when worrying occurs often for at least 6 months. The main symptom of GAD is excessive worrying about both significant life events and everyday situations.  This type of anxiety is persistent and may occur without any external stimuli. An individual living with GAD worries about various issues such as relationships and work. Individuals living with GAD have difficulty controlling their worries despite the realization that their concerns may be irrational and excessive. In this instance, individuals may spiral as they continue to drown in their anxiety without the power to suppress their worries. However, this repetitive thought pattern is extremely difficult to interrupt as a result of hyperfixation, causing these presumptions to intensify over time. 

A parallel example of GAD is obsessive-compulsive disorder also known as OCD. As the two share symptoms of unwelcome thoughts, OCD is habitually misdiagnosed as GAD despite the two conditions being significantly different. An individual living with OCD has frequent intrusive thoughts and repetitive behavior. These intrusive thoughts are classified as obsessions as they are persistent, unwanted thoughts or images that can cause significant distress and negatively impact the individual.. To demonstrate, here are some specific examples: fear of contamination, intrusive violent thoughts, obsession with order and symmetry, and excessive doubts about one's actions. Another feature of OCD is compulsions, which are repetitive actions that the individual feels compelled to perform to reduce anxiety. Examples include excessive hand washing, repeatedly checking household appliances, and rituals like tapping or arranging items in a specific order.

This uncontrolled form of anxiety can impact the individual living with the disorder and even the society at large.The reduced ability to work leads to a loss of productivity, and the symptoms these individualsencounter lead to higher suicidal risks. Take the case study recorded from PubMed Central as an example: “Fred” a 28-year-old male living with GAD. He reported symptoms of anxiety including difficulty controlling his worries and concentrating. The persistent nature of his unease remained a constant force in his mind, impacting his relationship with his girlfriend severely. He would often leave his home in the middle of the night to console his partner to counteract his worries about being a “bad” boyfriend. He described being preoccupied to the extent that he was unable to engage in other activities. 

This case study suggests that anxiety affects not only the psychological health of an individual but also has significant physical and functional effects on daily life. Although Fred’s internal struggle affected him mentally,his physical symptoms corresponded with his external environment. Nevertheless, a deep dive into Fred’s life alone may not be the answer to decoding anxiety. Although encompassing habitual life, anxiety manifests uniquely for 7.951 billion people on Earth. 

Initially, the psychological impacts of anxiety are often the most apparent to an individual. For example, the individual may have a surplus of negative emotions. The persistent worrying, feelings of fear and panic do not resolve. This creates an intensified sense of dread, enclosed by irrationality, leading to frequent mood swings and difficulty controlling emotions. In addition, the individual may have constant self-doubt, as they struggle to adapt to new environments. This leads to the individual self-isolating, as they dismiss the unpredictable nature of social situations, to avoid judgment. Eventually, they become extremely lonely, straining relationships between friends and family, and disconnecting further from their social circles.

Next, after the primary psychological impacts, the physical and functional impacts closely follow. Physical impacts include muscle tension, rapid heartbeat, and difficulty breathing, as briefly described above. This causes the individual to further withdraw from society, as they are aware of their external struggles, although with no hopes of salvaging themselves from anxiety. Furthermore, the individual may also suffer from sleep disturbances including difficulty falling asleep and waking up frequently in the night; they often end up becoming sleep-deprived and fatigued during the day. There is also no doubt that the absence of rest will have functional impacts on a person. Someone living with anxiety will often face daily disturbances on a day-to-day basis. The individual may have difficulty finding stability in their daily routine, as they struggle to complete tasks and responsibilities. This can lead to conflicts between the individual and their employer or educator, as they may fail to meet deadlines and complete assignments. Individuals living with anxiety are often misunderstood as a result. The difficulty of expressing their needs and emotions quickly spirals into mental breakdowns,  leaving them feeling unsupported. 

Fortunately, there are many methods to relieve this vicious cycle of anxiety. To start with, it is vital that the individual living with severe anxiety seeks professional help through a therapist or a counselor. Not only will they get valid feedback on the root of their anxiety through discussion, but individuals can also learn coping mechanisms to reduce their anxiety. One example of a grounding technique for anxiety is the 3-3-3 method. This method involves the individual naming three things they see, three things they hear, and moving three parts of their body. Through utilizing this approach, the individual can engage and respond to their environment without being overwhelmed. Another effective method is the “hold ice” technique shown below:

1. Hold an ice cube in your hands. 

2. Focus your attention entirely on the physical sensation of the cold temperature. 

3. Observe feelings that arise during this time but do not push them away

4. Take deep breaths, taking awareness of the sensations you feel. 

5. Hold the ice cube for as long as possible and take a few deep breaths. 

This method allows an individual to be distracted by the cold sensation, interrupting anxiety patterns, and allowing the individual to be anchored through their worries. As seen by the two examples, relieving anxiety is achievable, even through the simplest methods.

In addition to specialist techniques, there are general strategies that can be done to manage anxiety. For example, individuals can practice deep breathing. This fosters  a calm mindset, helping the individual prepare for any challenges they may face. Regularly exercising can also improve the mood of an individual significantly. According to the American Psychological Association, a study showed that 32% of teens and 30% of adults feel less stressed after exercising. Scientifically, exercise releases endorphins, the body’s feel-good chemicals. These hormones interact with  receptors in the brain,  helping to alleviate symptoms of anxiety and improving the mental stability of an individual. 

In closing, anxiety is like an epidemic. It leaves a mark on society, impacting many. However, it can be managed with a personalized  “vaccine”, not with the aim of eliminating anxiety but of enabling individuals to live in harmony with it. By employing various methods to relieve and identify the different types of anxiety, individuals can better adapt to and respond to this emotional rollercoaster on a day-to-day basis. 

Works Cited

American Psychological Association. “American Psychological Association.” Apa.org, 2024, www.apa.org/.

National Library of Medicine . “Home - PMC - NCBI.” Nih.gov, 2023, www.ncbi.nlm.nih.gov/pmc/.

NHIS. “NHIS - National Health Interview Survey Homepage.” Centers for Disease Control and Prevention, 2019, www.cdc.gov/nchs/nhis/index.htm.

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