The common condition can become debilitating if it’s not managed properly
Young people were found to be the least happy and most anxious(Image: GETTY)
Nearly half of people born between 1997 and 2010 are facing the same mental health condition, with millions of working days lost across the country as people take time off trying to manage the condition, but early recognition, diagnosis and treatment can drastically change this.
Around 43% of 16 to 29 year olds reported having high levels of anxiety in the latest ONS survey, compared to 33% for all adults. These young adults were also more likely to report low levels of life satisfaction, feeling things they do in life are worthwhile, and happiness, than older age groups.
Anxiety is a common condition that can cause a range of physical, mental and behavioural symptoms. For some it is a temporary health issue that can be managed at home while others may have a chronic form known as Generalised Anxiety Disorder which can be clinically diagnosed and treated by doctors.
However, leaving any type of anxiety unchecked can lead to worsening mental and physical health. Thorrun Govind, pharmacist and former Chair of the Royal Pharmaceutical Society, advised: “Small, consistent habits can make a real difference.
“A regular wind-down routine, cutting back on caffeine and late-night screen time, and fitting short movement breaks into your day can all help support resilience. Techniques such as mindfulness may also help calm racing thoughts.”
She warned people not to withdraw, for example avoiding situations or bottling up worries, as this can reinforce unhelpful patterns and talking to people instead can reduce feelings of isolation. She added: “Pharmacists are a good first point of contact if you want practical advice.”
Research by Kalms Herbal Remedies found that day-to-day anxiety was often triggered by having difficulty switching off, financial pressures and health concerns. While many people with anxiety thought they were managing their condition, 39% admitted they ignored symptoms and a third increased their alcohol intake to cope with some symptoms.
A spokesperson for Anxiety UK said: “Recognising the symptoms of anxiety and stress at an early stage and putting appropriate support in place can help prevent them from becoming more severe and potentially disabling over time.”
One increasingly popular method to deal with anxiety and stress has been nerve system regulation. This system becomes dysregulated due to stress, emotional strain or poor sleep and can trigger feelings like anxiety, irritability or numbness as it puts people in the state known as ‘fight or flight’.
Kelly Fisher, Clinical Health and Wellbeing Educator at Benenden Health, explained how to regulate your nervous system with four daily habits that work for short and long term. Starting with the age-old home remedy of splashing your face with cold water.
She explained the science behind it: “ The sudden drop in temperature activates the body’s diving reflex, which slows the heart rate and stimulates the parasympathetic response, also known as ‘rest and digest’. This interrupts the stress cycle and encourages the body to return to a calmer, more regulated state.”
Taking deep and mindful breaths, such as the box breathing method, forces the body out of fight-or-flight and helps it stabilise. Physical activity, even a quick walk, can also help counteract the high levels of cortisol and adrenaline that are present during anxious moments.
Finally, Fisher explained the Emotional Freedom Technique which can be used the nervous system is being dysregulated by past experiences such as trauma. She said: “Often referred to as ‘tapping’, is a self-help technique which is designed to help the brain reprocess these experiences more effectively.
“This involves gently tapping on specific acupressure points, such as the neck, wrists and knees, while focusing on a difficult thought or feeling, which may help reduce the intensity of the body’s stress response.
“By pairing the stressful thought with a repetitive, grounding physical action, tapping may help ‘decouple’ the memory from the heightened fight-or-flight reaction it triggers, restoring some balance in the nervous system.”
There is support available if anxiety becomes overwhelming or persistent through your GP or qualified mental health professionals. Organisations such as Anxiety UK can also provide information and structured support.
