Not an endorsement of the Happify or any other mental health app. I am my own app, lol.

 

 

What to Do When You Have Anxiety  A COMMON DISORDER  275 million Number of people worldwide who have experienced an anxiety disorder. The condition affects 4% of the world’s population, making it the most prevalent mental health disorder.   Anxiety affects women more than men:   62% Female  38%  Male  Millennials Are the Most Stressed [design: this could be a chart]  Average stress level reported by Americans (on a scale of 1 to 10): 4.9   Generation Z: 	5.3 Millennials: 		5.7 Generation X: 	5.1 Baby Boomers: 	4.1 Older Adults: 		3.3   What We Worry About Americans tend to worry about the same things. Here are the top 4 stressors from a 2018 study: Work Money Health-related concerns The current political climate  ANXIETY AND YOUR HEALTH  Problems That May Also Strike [art: this could be a chart] The presence of anxiety and depression increases the likelihood that sufferers will have other health issues too. Here’s how much their chances are increased for various conditions:    Arthritis: 87%   Heart condition: 65%  Stroke: 64%  High blood pressure: 50%   Proper Treatment Is Rare Only 28% of people with anxiety disorders get treatment at all.   10% of those get appropriate treatment, according to a large global study.   Anxiety and Alcohol Research shows that anxiety tends to cause people to crave alcohol more than stress does.     ANXIETY TAKING ROOT Trauma Is a Cause The biggest determinants of anxiety (as well as depression) are traumatic life events, according to a large study at the University of Liverpool.   A Father’s Rejection Lingers Adolescents who experienced rejection from their fathers tend to suffer more social anxiety later on.   Pain and Anxiety Patients suffering from chronic pain often develop anxiety, and anxiety exacerbates chronic pain, according to an Indiana University study.   HOW TO EASE THE TENSION  Meditation Helps A large research review showed that meditative techniques in general helped manage anxiety.   Get Mindful Even a single session of mindfulness meditation can help with anxiety.   Go to the Mat Yoga is another modality that can help ease anxiety. One study found that even 6 months after yoga therapy ended, cancer patients showed decreased anxiety, depression, and fatigue.   Get Thee to a Therapist Cognitive behavioral therapy (CBT) can help reduce anxiety as well as depression.  Take the First Step Taking some action on an activity that creates anxiety can help to lessen that anxiety. Examples include making a first phone call on a project or writing down some ideas.   Focus on Future Positives Research shows that simply thinking of upcoming events that make us happy—especially as a daily practice—can lessen anxiety.    KEEP CALM AND CARRY ON Bring the Anxiety Down These time-tested techniques can help stem anxious feelings:  •	Progressive muscle relaxation exercises, where you tense and then release parts of the body successively, help with feeling calmer and also teach you how to let go during a tense moment. •	Diaphragmatic breathing, in which you breathe into the lower part of your belly, helps bring on relaxation. Keep your shoulders and chest relaxed and watch for your lower abdomen to move in and out. •	Exercise. Put at least 20 minutes of cardio into your daily schedule.  •	Keep track. Use an app or a notebook to write down what you tried and what worked and didn’t. [TS: want to talk about Happify app here?]  •	Dip your toe in. Expose yourself, in very small doses, to what makes you anxious. If it’s meeting strangers, for example, say hello to the grocery clerk. Eventually it will become more comfortable. •	Write down options. If you’re worried about a specific thing happening, write down what you could do to respond if that thing happened. •	Write down worries. If your brain grinds over worries repeatedly, jot them down to free your mind of them. Aim to write them down at the same time each day; then review them to see if any patterns emerge. •	Use Happify’s activities, games, and meditations. A randomized controlled trial published in the International Journal of Wellbeing showed that completing 2-3 activities per week led to a 25% reduction in anxiety.       SOURCES  Alonso, J. et al. (2018) Treatment gap for anxiety disorders is global: Results of the World Mental Health Surveys in 21 countries. Depression and Anxiety.  American Psychological Association. Stress in America: Generation Z. 2018.  Chen, K.W. et al (2012) Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depression and Anxiety.  Davidson, R.J. et al. (2000) While a phobic waits: regional brain electrical and autonomic activity in social phobics during anticipation of public speaking. Biological Psychiatry.  DuRocher, J. et al. (2018) Even a single mindfulness meditation session can reduce anxiety. Experimental Biology.  Global Burden of Disease Collaborative Network. Global Burden of Disease Study. 2016.   Kinderman, P. (2013) Psychological Processes Mediate the Impact of Familial Risk, Social Circumstances and Life Events on Mental Health. PLoS ONE.  Kroenke K, et al. (2013) Association between anxiety, health-related quality of life and functional impairment in primary care patients with chronic pain. General Hospital Psychiatry.  Lundt, A. et al. (2019) Long-Term Changes of Symptoms of Anxiety, Depression, and Fatigue in Cancer Patients 6 Months After the End of Yoga Therapy. Integrative Cancer Therapies. Mak, H. et al. (2017) Father's rejection may increase child's social anxiety, loneliness. Journal of Youth and Adolescence.   McCaul, M. et al. (2017) Anxiety Sensitivity, and Perceived Stress as Predictors of Recent Drinking, Alcohol Craving, and Social Stress Response in Heavy Drinkers. Alcoholism: Clinical and Experimental Research.  Minden, J. (2016) Top 10 Ways to Reduce Anxiety. PsychologyToday.com.  Nile, A. et al (2018)  Depression, anxiety may take same toll on health as smoking and obesity. Health Psychology.  Parks, A. et al. (2018) Testing a Scalable Web and Smartphone-based Intervention to improve Depression, Anxiety, and Resilience: a randomized controlled trial. International Journal of Wellbeing.  Quoidbach, J., Wood, A., Hansenne, M. (2009) Back to the future: The effect of daily practice of mental time travel into the future on happiness and anxiety. Journal of Positive Psychology. Seligman, M.E.P., Schulamn, P., & DeRubeis, R.J. (1999). The Prevention of Depression and Anxiety. Prevention & Treatment.