Anxiety disorders are among the most common mental health conditions in the United States. According to the Anxiety and Depression Association of America (ADAA), approximately 40 million adults in the U.S., or about 18.1% of the population aged 18 and older, are affected by anxiety disorders each year. If you are one of the many million who struggle with anxiety, this article might provide some insight as to what the underlying problem might be, what your body is saying about it, and how you might be able to address and improve on these issues.
What Anxiety might be Trying to Tell You?
Unresolved Emotional Issues.
Anxiety can indicate unresolved emotions such as anger, grief, or sadness. It might be urging you to confront and process these feelings.
- “Processing feelings” takes the courage to actually allow yourself to be present in, and feel the negative emotions that arise, without judgment, and without wanting to immediately numb the feelings as is done with the use of drugs, alcohol, work, or other emotional avoidance tactics. Journaling is a great tool for processing, or expressing thoughts and feelings about these unresolved emotions.
- Seeking professional help from a therapist or counselor offers a safe environment to explore and understand these emotions with the guidance of a trained professional.
- Meditation and deep breathing exercises are mindfulness practices that can also help in grounding yourself and staying present, reducing the overwhelming nature of unresolved emotions.
- Physical activities like exercise can serve as a healthy outlet for emotional release, promoting both mental and physical well-being.
- Processing emotions is a gradual and ongoing journey, so allowing yourself time and patience is essential.
Stress Overload.
Anxiety may be a sign that you are experiencing too much stress. Anxiety can be a natural response to being overwhelmed, suggesting that it’s time to identify and reduce sources of stress in your life.This involves a combination of self-awareness, proactive planning, and adopting healthy habits.
- Develop actionable strategies to address stressors within your control. This might include time management techniques such as setting realistic goals, breaking tasks into smaller steps, or prioritizing activities.
- For stressors beyond your control, focus on building resilience and coping strategies. Mindfulness and relaxation techniques such as deep breathing, meditation, and yoga are great for managing stress in the moment.
- Developing a strong support network of trusted relationships of friends, family, and support groups is helpful when it comes to sharing concerns and gaining different perspectives.
- Therapy and counseling can provide valuable tools and techniques for managing stress as well.
Need for Change.
Anxiety can signal dissatisfaction with certain aspects of your life, such as your job, relationships, or living situation. It might be nudging you to make necessary changes. Change, too, can bring about anxiety, but remaining in unpleasant, unhealthy situations, or toxic relationships can take a far greater toll on your mental, emotional, and physical well-being than to make the necessary changes for a more positive, healthy, and less-stressful outcome.
Lack of Self-Care.
It often arises when you neglect your physical, emotional, or mental health.
- Neglecting physical needs might include not eating a healthy or balanced diet, depriving your body of food or liquid, sleep deprivation, poor hygiene, and not getting enough physical activity which can lead to poor cardiovascular health. This can be a reminder to prioritize self-care practices such as exercise, healthy eating, getting adequate sleep, and relaxation.
- Neglecting emotional health takes the form of suppressing emotions by not expressing your feelings, failing to set boundaries in personal and professional relationships, and social isolation. Learning to share your feelings takes practice. Seeing a therapist on a regular basis or participating in anxiety-related support groups are good ways to learn how to share feelings openly and to learn about setting boundaries.
- Neglecting mental health includes exposure to chronic stressors without adequate coping mechanisms, ignoring the need for rest or relaxation by not taking breaks or overworking, avoiding social interactions and isolating yourself, and failing to seek professional help when experiencing persistent mental health issues.By prioritizing your mental health, your overall well-being will improve, and your outlook on life can become much more positive and anxiety can be reduced.
Unmet Needs.
Anxiety might be a tell-tale sign that your basic needs (for security, love, belonging, etc.) are not being met, which can have profound and wide-ranging effects on your well-being.
- A lack of security can lead to feelings of anxiety, fear, and uncertainty about the future. Without a sense of safety and stability, you may struggle to trust others or feel secure in your relationships. This can result in hyper-vigilance, stress-related health issues, and difficulties forming meaningful connections.
- The absence of love and emotional support can lead to feelings of loneliness, isolation, and low self-worth. Without healthy relationships and a sense of being loved and cared for, you may experience depression, anxiety, and a diminished sense of belonging in your social circles. This can also impact your ability to form close and intimate connections with others, leading to a cycle of isolation and emotional distress.
- When the need for belonging is not met, you may feel disconnected from your communities and struggle to find a sense of purpose and identity. This can result in feelings of alienation, social exclusion, and a lack of fulfillment in your interpersonal relationships.The absence of a supportive social network can contribute to feelings of loneliness and a reduced overall quality of life.
For someone with anxiety, getting unmet needs met often starts with self-awareness, learning to identify and communicate their needs, and working toward a supportive environment that can nurture these efforts. Journaling is a good place to start to identify needs. By practicing self-compassion, this helps in accepting that everyone has needs and that taking steps to meet them is healthy and important. Learning assertive communication skills helps in expressing needs to others without feeling excessive guilt or worry about rejection. Breaking down goals into smaller steps and focusing on one small need at a time can make it easier to start addressing them. Therapy, particularly cognitive-behavioral therapy (CBT) or acceptance and commitment therapy (ACT), can help by addressing both anxiety symptoms and underlying unmet needs.
Fear of the Unknown.
Anxiety can be rooted in fear of the future or the unknown. It might be highlighting a need to develop coping strategies for uncertainty and to build resilience. Coping strategies may include:
- Practicing mindfulness techniques such as meditation and yoga to stay present and to accept uncertainties without judgment.
- Identifying what is within your control and focus energy on those areas. This can give a sense of agency and empowerment.
- Staying informed about the situation or circumstances causing uncertainty, but be mindful of consuming too much information that may increase anxiety. Stick to reliable sources of information.
- Establishing and maintaining a daily routine can provide a sense of structure and stability amidst uncertainty.
- Reaching out to friends, family, or a mental health professional for support and guidance.
- Practicing self-care by taking care of your physical, emotional, and mental well-being by engaging in activities that promote relaxation, such as exercise, hobbies, meditation, or spending time in nature.
- Recognizing that uncertainty is a natural part of life and setting realistic expectations for yourself and others.
- Practicing deep breathing, visualization, positive self-talk, and problem-solving techniques to manage stress and anxiety related to uncertainty.
Perfectionism.
Perfectionism is a mindset characterized by striving for flawlessness and setting excessively high standards for oneself. Individuals with perfectionistic tendencies often engage in rigid thinking patterns, believing that mistakes are unacceptable and equating self-worth with achievements or external validation. This mindset can lead to persistent feelings of dissatisfaction, anxiety, and self-criticism, as perfectionists are constantly striving for unattainable levels of perfection in various aspects of their lives, such as work, relationships, and personal goals.
Perfectionism can hinder productivity and creativity, as the fear of failure or making mistakes can paralyze you from taking risks or trying new things. It’s important to recognize that perfectionism is not synonymous with excellence and that embracing imperfection and learning from setbacks is a crucial part of personal growth and well-being.
Boundary Issues.
Personal boundaries refer to the limits and guidelines that individuals establish to protect their physical, emotional, and mental well-being while interacting with others. These boundaries are essential for maintaining healthy relationships and self-respect.
They can include physical boundaries, such as personal space and touch preferences, as well as emotional boundaries, which dictate how much and what type of information one is comfortable sharing with others. Mental boundaries involve respecting individual thoughts, beliefs, and opinions.
Setting and enforcing personal boundaries allows you to communicate your needs and limits effectively, fostering mutual respect and understanding in relationships. It also helps prevent feelings of resentment, burnout, and emotional exhaustion by ensuring that your own needs are prioritized and respected.
Anxiety can arise when your boundaries are being violated or not respected. It might be a signal to establish or reinforce personal boundaries in various areas of your life. Setting healthy personal boundaries involves several key steps.
- Identify your own values, needs, and limits. Reflect on what makes you feel comfortable and respected in various situations, whether they’re related to physical space, emotions, time, or communication.
- Once you have a clear understanding of your boundaries, communicate them assertively and directly with others. Use “I” statements to express your feelings and needs without blaming or criticizing. Be firm and consistent in enforcing your boundaries, even if it means saying no or standing up for yourself in challenging situations. Remember that it’s okay to prioritize your well-being and say no to things that don’t align with your values or make you uncomfortable.
- Be open to adjusting and renegotiating your boundaries as needed based on changing circumstances or personal growth.
In Summary
Addressing the root causes of anxiety can lead to significant improvements in overall well-being and quality of life. By tackling issues like unmet needs, lack of boundaries, unresolved emotions, and perfectionism, we create space for healthier relationships, improved focus, and greater emotional resilience. Reducing anxiety helps us manage stress more effectively, boosts our confidence, and enables us to approach challenges with a clearer mind. Over time, this can lead to better decision-making, increased productivity, and a stronger sense of fulfillment and purpose. Ultimately, understanding and addressing what drives our anxiety allows us to live more balanced, joyful, and empowered lives.