It seems that most people these days are experiencing higher levels of anxiety with the severity of symptoms being present in most everyday activities and situations. We have personally experienced these symptoms or know someone who is experiencing anxiety and is truly impacted in their daily functioning. I personally as a mental health therapist have treated children as young as 2 years old dealing with intense separation anxiety, kids and teens with selective mutism, generalized anxiety, and various other anxiety based disorders. Adults crippled by panic disorders, obsessive compulsive disorder, different types of phobias, etc., often greatly limiting their ability to function and reach their true potential. As a child I remember, also often being crippled by social anxiety and often avoiding situations or not taking advantage of opportunities that could have enhanced by personal development. I remember often avoiding specific activities to avoid that sense of doom or experiencing that great sense of lack of control over myself or the situation. I needed control and I often played it safe until I had no choice but to face my fears.

Why is anxiety so rampant and how do we understand and treat it. As most of us have learned early on, Anxiety is our alarm system telling us to be cautious and serves a purpose when we are truly in danger. It serves a purpose when we need to react quickly (flee), stop and avoid danger (freeze) or protect ourselves (fight) to get to a place of safety. Our nervous system, specifically the amygdala, a small almond shape organ in the temporal lobe of our brain whose main job is emotional regulation is that alarm system with the specific role to protect us when we are facing danger. However, anxiety becomes a problem when our brain is constantly making us believe that we are in danger and need to be hyper vigilant, often cueing our nervous system to be on constant state of alertness, waiting for danger when we are not in any danger. What does this do to our body and brain?

We know now that anxiety can impact our physical health in various ways causing physical stress to our nervous, digestive, cardio, and respiratory systems. Anxiety can greatly impact our immune system, weakening our body and predisposing us to other illnesses both physical and psychological. And yet, anxiety or mental health often takes an inconsequential role in our priories to maintain our health. Mental health unfortunately is still viewed as a character flaw and not an illness that merits discussion and treatment. Although, in the last few years mental health is beginning to be discussed and given the importance it merits, it is still a highly stigmatized medical problem. The services available to those people experiencing anxiety and other more severe mental health disorders varies across states, and countries, leaving a need of continued research, well trained practitioners, and merits attention and growth. As a mental health clinician, I remember often coming across parents, teachers, and even medical professionals whom viewed anxiety symptoms in a child as behavioral issues needing discipline or more accurately limits and punishment. Often dismissing the pain and fear experienced by those suffering with anxiety and other mental health disorders. This is much better now, and other professionals are now receiving a little bit more training to allow for greater sensitivity to children and adults experiencing mental health disorders, although we still have a long way to go. Making mental health a priority across society and openly discussing these issues would be of great importance. For a child to be able to openly say: “ I am scared and nervous without feeling shame and guilt, allowing for more serious mental health disorders such as various mood and psychotic disorders, depression, bipolar, schizophrenia, schizoaffective disorders, to be caught a lot earlier.

We know now that those suffering with more serious mental health disorders, often report a history of anxiety and depressive symptoms during their childhood and teen years. If you are experiencing anxiety seek help and know that you are not alone. In this country alone , 4 out of every 10 adults reported symptoms of anxiety in 2023 (Kaiser Family Foundation, March 20, 2023). Children are not far behind, the Center for Disease Control and Prevention estimate that anxiety and depression affect 5.8 million children ages 3-17 in 2016-2019.

So what can we do?

Let’s continue to educate our children about emotions and normalize, and model expression of all feelings and normalize and accept mental health issues as brain health. One of the most important things we can do is acknowledge our emotions without judgement. How do we do this?

1. Mindfulness: the practice of staying in the present moment, acknowledging and accepting one’s own feelings, thoughts, and body sensations as part of our human condition. Noting that feelings and thoughts are not permanent, and even the most difficult and most frighting will pass, and eventually the wave will fall. Our mind will regain calmness. Do this:
   • What I am feeling? “There it is, I am anxious”.
   • Where in my body do I feel this anxiety? “My stomach feels tight and I can’t seem to catch my breath.”
   • What are these feelings and sensations trying to tell me? “If I don’t know right now, it’s ok”. “ I am just observing and practicing self-compassion.” “It’s ok to feel what I am feeling.” “This will eventually feels less intense.”
2. Recognizing these feelings, thoughts, and sensations instead of trying to avoid or distract our selves from them. Facing head on those things we fear the most and taking our power back, knowing feelings, thoughts, and sensations are not permanent, and eventually growing from this experience. Practicing self-compassion and giving ourselves grace.
3. Sleep Hygiene: It’s important that we priority our sleep, keeping a consistent sleep and wake schedule. Allowing for routines to structure our life. In the morning, going outside for about 10 minutes and taking in the morning light. This simple habit can help regulate our circadian rhythms or our internal clock encouraging better and more restful sleep. It is important to remember that our brains need sleep to clean out our neural network.
4. Nutrition: Ensuring we support our brain and body with nutrient filled food, avoiding sugar, caffeine, and processed food. What you eat directly affects your gut health and impacts neurotransmitters in your bran.
5. Exercise: we now know that exercise can decrease stress, tension, and anxiety. As little as a 20-30 minute walk can directly impact levels of anxiety and depression by enhancing brain chemicals directly tied to improving our mood. Additionally engaging in yoga or stretching can further reduce stress hormones by engaging the body and mind through breath work.

Practicing mindfulness, making life style changes such as looking at what we are eating, ensuring good sleep, and moving a bit more can make a huge impact on our brain and body health. These are the first steps you can take to begin your journey of mental health wellness. Additionally, addressing any mental health issue as a true health concern and seeking professional help is of most importance.