Anxiety, often seen as a negative emotion, has become a prevalent topic of conversation in today’s society. It seems that everywhere we turn, there are discussions about anxiety and its impact on mental health and emotional well-being. It is no surprise that anxiety has become such a prominent issue, considering that studies have shown that it affects more than a third of adults every year in the developed West, making it one of the most common mental health issues worldwide.
However, there is a growing movement among experts that challenges the notion that anxiety is something to be eradicated or avoided at all costs. Instead, they argue that anxiety can actually be a catalyst for growth, resilience, and self-awareness. This perspective encourages individuals to embrace their anxiety and learn how to live with it, rather than trying to eliminate it completely.
David Rosmarin, the founder of the Center for Anxiety in the United States, is a strong advocate for this alternative viewpoint. He believes that society has fallen into the trap of thinking that anxiety is inherently bad and should never be experienced. According to Rosmarin, this mindset has led us to view even low levels of anxiety as a disease or disorder that needs to be treated.
Instead, Rosmarin suggests that we need to change our relationship with anxiety. Rather than trying to get rid of it, we should learn to understand and manage it. In his book, “Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You,” he outlines various strategies and techniques that can help individuals embrace their anxiety and use it as a tool for personal growth.
It is important to recognize that anxiety is a normal reaction to stress, danger, or something new. It is a natural response that has evolved to help us navigate the challenges of life. By reframing our perspective and accepting anxiety as a part of our human experience, we can begin to harness its power and turn it into a force for positive change.
In conclusion, anxiety should not be viewed solely as a burden that needs to be alleviated or eradicated. Instead, it can be seen as a catalyst for growth, resilience, and self-awareness. By changing our relationship with anxiety and learning to live with it, we can unlock its potential and use it as a tool for personal development. Embracing anxiety and understanding its role in our lives is the first step towards thriving with it rather than being overwhelmed by it.
The Modern Anxiety Epidemic
Some commentators have attributed anxiety to the 24-hour news cycle and the constant barrage of social media posts, where people compare themselves to others. However, anxiety’s roots go deeper than these surface triggers.
Dr. Justin Kei, the medical director for outpatient behavioral health services at Hackensack University Medical Center in New Jersey, said, “People’s fears are greater than the actual threat.”
“You judge yourself for feeling anxious, catastrophize about it, and then your anxiety gets worse. That cycle is creating the anxiety epidemic today,” Rosmarin said.
Experts believe that one of the roots of anxiety is modernity itself. The headlong rush to progress has produced technological tools, but it has also brought about a sharp change in values.
Many countries, especially in the developed West, prioritize the trappings of external success, such as fame and fortune. This is exacerbated by the celebrity culture that worships gloss, glitter, and glitz. However, internal successes like self-development, emotional stability, and other less publicly seen goals are not rewarded.
“We’ve lost out on these aspects of our humanity,” Rosmarin noted. “We’re pursuing happiness, ironically to the detriment of our mental health.”
North American data show that young people are more likely than older adults to experience anxiety. According to a KFF analysis, 50 percent of people aged 18 to 24 showed symptoms of anxiety or depression in 2023, compared to 29 percent of people aged 50 to 64 and 20 percent among those 65 and older.
Moreover, the modern anxiety epidemic can also be attributed to the increasing pressure and expectations placed on individuals. In today’s fast-paced society, there is a constant demand for productivity and success. The relentless pursuit of career advancements, financial stability, and societal recognition has created a culture of high expectations and competition.
Young people, in particular, are often burdened with the pressure to excel academically, secure a promising career, and maintain an active social life. The fear of failure and the need to meet these expectations can lead to chronic stress and anxiety.
Furthermore, the digital age has brought about a new set of challenges that contribute to anxiety. The constant connectivity and exposure to social media platforms have created a culture of comparison and self-doubt. Individuals are bombarded with carefully curated images and narratives of success, leading to feelings of inadequacy and anxiety about one’s own life.
Additionally, the 24-hour news cycle has made it increasingly difficult to escape from the constant stream of negative and alarming information. News outlets often focus on sensationalized stories and fear-inducing headlines, further fueling anxiety and feelings of insecurity.
It is important to recognize that while external factors such as technology and societal pressures play a role in the modern anxiety epidemic, individual coping mechanisms and resilience also play a significant role. Developing healthy coping strategies, seeking support from loved ones, and prioritizing self-care are essential in managing anxiety in today’s fast-paced and demanding world.
Learning to live with anxiety is a process that requires self-awareness and a willingness to face discomfort. It involves acknowledging that anxiety is a natural response to stress and uncertainty, and that it is not something to be ashamed of or to try to eliminate completely.
Cognitive behavioral therapy (CBT) is one approach that has been proven effective in helping individuals manage their anxiety. This therapy focuses on identifying and challenging negative thought patterns and behaviors that contribute to anxiety. By learning to recognize and reframe these thoughts, individuals can develop healthier coping mechanisms and reduce the impact of anxiety on their daily lives.
Another helpful strategy in learning to live with anxiety is practicing mindfulness and relaxation techniques. These techniques can help individuals become more present in the moment and reduce the tendency to ruminate on past events or worry about the future. Deep breathing exercises, meditation, and progressive muscle relaxation are just a few examples of techniques that can be incorporated into a daily routine to promote relaxation and reduce anxiety.
It is important to note that learning to live with anxiety does not mean resigning oneself to a life of constant fear and worry. Rather, it involves finding a balance between acknowledging and accepting anxiety as a part of life, while also actively working towards managing and reducing its impact.
Dr. Prewitt emphasizes the importance of recognizing that discomfort and anxiety are not inherently negative or abnormal. They are simply part of the human experience. By reframing our perception of anxiety, we can begin to view it as an opportunity for growth and self-discovery.
Ultimately, learning to live with anxiety is a journey that is unique to each individual. It may involve a combination of therapy, self-reflection, and lifestyle changes. By embracing the challenges that anxiety presents and seeking support when needed, individuals can develop resilience and lead fulfilling lives despite the presence of anxiety.
Other Strategies for Managing Anxiety
Anxiety can act as an internal alarm system, alerting us to potential threats or areas of concern in our lives. Instead of ignoring or suppressing these feelings, there are other strategies that can help:
- 1. Mindfulness and Meditation: Practicing mindfulness and meditation can help calm the mind and reduce anxiety. It involves focusing on the present moment and observing thoughts and feelings without judgment. Mindfulness-based stress reduction (MBSR) programs have been found to be effective in reducing anxiety symptoms and improving overall well-being. These programs typically involve a combination of mindfulness meditation, gentle yoga, and body awareness exercises.
- 2. Exercise and Physical Activity: Engaging in regular exercise and physical activity can release endorphins, which are natural mood boosters. It also helps reduce stress and anxiety. Physical activity can take various forms, such as walking, jogging, swimming, dancing, or participating in team sports. Finding an activity that you enjoy and incorporating it into your routine can have significant benefits for your mental health.
- 3. Healthy Lifestyle: Maintaining a healthy lifestyle, including a balanced diet, adequate sleep, and avoiding excessive alcohol or drug use, can contribute to overall well-being and reduce anxiety. A diet rich in fruits, vegetables, whole grains, and lean proteins can provide the necessary nutrients to support brain health and regulate mood. Getting enough sleep is also crucial for managing anxiety, as sleep deprivation can worsen symptoms. Avoiding or minimizing the use of substances like alcohol and drugs is important, as they can interfere with the brain’s chemistry and exacerbate anxiety symptoms.
- 4. Social Support: Building a strong support network of friends, family, or support groups can provide emotional support and a sense of belonging, which can help alleviate anxiety. Talking to someone you trust about your feelings and experiences can help you gain perspective and feel less alone. Support groups, whether in-person or online, can connect you with others who are going through similar challenges and provide a safe space to share and learn from one another.
- 5. Relaxation Techniques: Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help calm the body and mind during times of anxiety. Deep breathing exercises involve taking slow, deep breaths and focusing on the sensation of the breath entering and leaving the body. Progressive muscle relaxation involves tensing and then releasing different muscle groups to promote relaxation. Guided imagery uses visualization techniques to create a peaceful and calming mental image. These techniques can be practiced on their own or combined with other strategies, such as mindfulness or exercise, to enhance their effectiveness.
Remember, anxiety is a normal part of life, and it doesn’t have to control or define us. By changing our relationship with anxiety and adopting healthy coping strategies, we can learn to thrive and grow despite its presence. Taking the time to explore and implement these strategies can make a significant difference in managing anxiety and improving overall well-being.
Source: The Manila Times
