Firstly, learning about anxiety can help you to manage or even overcome it. Coming to terms with the fact that anxiety affects everyone differently can be the first step of managing it.
In 2019, 301 million people were affected by an anxiety disorder and almost one- third of 16–24 year-olds in the UK (31%) reported some evidence of depression or anxiety in 2017-2018. This had increased by 26% from the previous year. It is important to remember that we all have different personal situations and life experiences, therefore, how anxiety affects us can vary significantly.
Common causes of anxiety in young adults
The root of anxiety isn’t always psychological, it can be unique to you and your circumstances. Habits can spark or provoke anxiety, for example, not sleeping enough or too much alcohol consumption. Some individuals find certain situations more stressful and experience more challenges in life which can result in them being more anxious than others, for example someone having a health scare may develop health anxiety. Some other possible causes of anxiety include past or childhood experiences, current life situations, physical and mental health problems as well as drug consumption and medication use. This can relate to young people at college or university, dealing with exam pressure as well as newly graduated students who are searching for a job. Even though graduation is a happy occasion, once all that hard work and stress has paid off, it might leave you wondering what happens next.
After university, it can feel a lot like you are moving backwards as many students move back in with parents or pick up old jobs. However, these types of decisions can be sensible and temporary stepping stones to get you to where you want to be.
The pressure to find a job, once graduated, can be overwhelming, especially when you feel there are no job opportunities popping up. It can feel even worse if you're applying for jobs but keep being rejected from them while others you know are being accepted to their dream companies and positions. All these things can cause feelings of fear and anxiety for what the future will bring. It’s important to remember not to give up. The next job application you send might be the one that ends up accepting you. Its also worth maybe getting in touch with the places that are rejecting you to work out where you might be going wrong.
Additionally, being a young adult and still having no idea what you want to do for a career can be extremely daunting.
- Remember to be patient and explore your options and accept that sometimes things can take a while to work through.
- Try and work out what you enjoy in life and see what types of careers you could make out of that.
- Talk to people and try gain as much work experience as you possibly can and remember that your next job may not be your forever job but instead the first step on your journey to getting there.
The thought of moving out and paying rent for many young adults will be a major stressor. For those who are no longer at university, paying rent without the help of a student loan can be a worry. Even decisions about where and who to live with can cause a lot of anxiety for young people as this will be a big stepping stone in their life. The cost-of-living crisis can feel like a major weight on young people’s shoulders when eventually moving out for the first time.
With time and persistence, you will get to where you want to be – it just might take a little longer than expected.
Some common symptoms of anxiety
Anxiety can manifest itself in many ways, Some of the main symptoms of anxiety include shaking and sweating uncontrollably, having an irregular or fast heartbeat and worrying about the past or future. Some other indications that you are struggling with anxiety include stomach aches, pins and needles, shortness of breath, feeling tired, restless, or irritable as well as experiencing a dry mouth.
Anxiety is frequently connected to sleeping problems. Excess worry and fear can make it harder to fall asleep, additionally, sleep deprivation can worsen anxiety which creates a negative cycle of anxiety and sleepless nights. It is recommended to get at least eight hours of sleep per night to significantly decrease cortisol levels and restore balance to the body.
Anxiety is frequently connected to sleeping problems. Excess worry and fear can make it harder to fall asleep, additionally, sleep deprivation can worsen anxiety which creates a negative cycle of anxiety and sleepless nights. It is recommended to get at least eight hours of sleep per night to significantly decrease cortisol levels and restore balance to the body.
Click here to read a blog post explaining the importance of sleep for students >
As a final point, an effective, safe and healthy way to combat anxiety may be to speak to others about how you’re feeling mentally. It is also beneficial to learn about anxiety and how it affects you personally. Lastly, make sure you get enough sleep!
Some tips to try and manage your anxiety include:
- Set yourself small targets that you can easily achieve and focusing on them one at a time.
- Focus your time and energy into helping yourself feel better. Focus on the things you CAN change. Focusing on the things you CAN'T change can create negative thoughts.
- Don't avoid situations that make you anxious as this won't help. Instead, try slowly building up time spent in anxiety-provoking situations to gradually reduce anxiety.
- Participate in regular exercise as this can reduce stress. Try going for a short bike ride or walk with a friend.
- Experiment with breathing techniques such as taking deep slow breaths to calm the body’s nervous system.
- Practise journaling to untangle your thoughts and express your feelings.
As a final point, an effective, safe and healthy way to combat anxiety may be to speak to others about how you’re feeling mentally. It is also beneficial to learn about anxiety and how it affects you personally. Lastly, make sure you get enough sleep!
Further reading
- https://www.nhs.uk/every-mind-matters/mental-health-issues/anxiety/
- https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672
- Egil W. Martinsen (2008) Physical activity in the prevention and treatment of anxiety and depression, Nordic Journal of Psychiatry, 62:sup47, 25-29, DOI: 10.1080/08039480802315640
- https://www.psychologytoday.com/us/blog/urban-survival/202204/slow-breathing-exercise-can-reduce-stress-and-anxiety
- https://www.sleepfoundation.org/mental-health/anxiety-and-sleep
- https://www.mvpsych.com/blog/journal-for-anxiety/
- https://www.cleaneatingmag.com/clean-diet/disease-prevention/how-to-eat-well-for-anxiety/#:~:text=What%20to%20eat%20to%20help%20control%20anxiety%201,foods%20...%205%20Green%20or%20chamomile%20tea%20
- https://www.healthline.com/nutrition/12-omega-3-rich-foods
- https://health.clevelandclinic.org/how-to-stop-stress-eating/#How%20to%20Manage%20Emotional%20Eating
- https://www.healthtoday.com/be-healthy/health-a-z/anxiety-and-loss-of-appetite
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