Anxiety is a complex and multifaceted emotional response characterized by feelings of unease, worry, and apprehension. It manifests as a natural reaction to stress or perceived threats, prompting heightened alertness and a "fight or flight" response in the body. While occasional anxiety is a normal part of the human experience, an anxiety disorder occurs when these feelings become persistent, overwhelming, and disproportionate to the actual stressors.
Individuals with anxiety disorders may find it challenging to manage daily activities due to excessive fear and dread, often accompanied by physical symptoms such as restlessness, muscle tension, difficulty concentrating, palpitations and . Anxiety can manifest in various forms, including generalized anxiety disorder, social anxiety disorder, panic disorder, and specific phobias.
Anxiety is extremely common mental health issue that affects millions of people worldwide. According to the World Health Organization (WHO), an estimated 264 million people suffer from anxiety disorders globally. In New Zealand, anxiety is a prevalent mental health issue affecting a significant proportion of the population. According to the Ministry of Health, approximately 15% of New Zealanders will experience an anxiety disorder at some point in their lives (Ministry of Health, 2018). In fact it is widely referred to as the “common cold of psychology” .
What causes anxiety?
Anxiety is rooted in complex biochemical interactions within the brain and nervous system. At the core of these processes lie neurotransmitters, the chemical messengers that facilitate communication between nerve cells. Imbalances in neurotransmitters, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), are often implicated in anxiety disorders. For instance, low levels of serotonin, a neurotransmitter associated with mood regulation, may contribute to heightened anxiety. Similarly, dysregulation in the activity of the amygdala, a brain region involved in processing emotions, and the hypothalamus-pituitary-adrenal (HPA) axis, a key component of the body's stress response system, can also play a role in the development of anxiety. The intricate interplay of these biochemical factors underscores the importance of a holistic understanding of anxiety's neurobiological underpinnings.
However, anxiety is a complex condition influenced not only by biological factors but also by environmental and psychological elements that heighten an individual's susceptibility to anxiety disorders. Prolonged exposure to chronic stress, exposure to traumatic events, and adverse childhood experiences are recognized as significant contributors to the increased likelihood of developing anxiety disorders.
It is essential to understand anxiety through the lens of the brain's innate drive for certainty in the face of uncertainty or perceived threats. The human brain functions as a sophisticated pattern recognition system, constantly striving to make sense of the surrounding world. Anxiety, in this context, can be viewed as a coping mechanism employed by the brain to establish a semblance of control when faced with situations that seem beyond our influence.
HOW social media exacerbates anxiety
This mechanism becomes particularly relevant in the context of modern society, where individuals may experience a growing sense of disconnection from their communities and the natural world, further intensifying the innate human drive for control and certainty. This disconnection from others and the resulting increases in anxiety has risen in conjunction with the rise of social media. Studies show excessive use of social media causes anxiety in numerous ways, many of which I feel on a daily basis - Do any of the below ring true for you?
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Comparison Culture: The culture of constant comparison on social media platforms can lead to feelings of inadequacy and low self-esteem. Folks may perceive their lives as less glamorous or successful compared to the carefully curated images presented by others, fostering anxiety about their own achievements and lifestyles.
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Fear of Missing Out (FOMO): The ubiquitous nature of social media can trigger a pervasive Fear of Missing Out (FOMO). The continuous updates about social events, gatherings, experiences and new things to buy, shared by peers can induce anxiety in individuals who feel excluded or left out, contributing to a sense of social inadequacy.
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Cyberbullying and Trolling: The anonymity provided by social media platforms sometimes emboldens negative behaviors like cyberbullying and trolling. Social media can really bring out the worst in people ( someone just commented Yuck on one of my posts the other day?!) and online harassment, or even just thoughtless comments can lead to anxiety, affecting individuals' mental health and well-being.
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Validation-Seeking Behavior: The pursuit of likes, comments, and shares on social media posts can become an obsession, leading to a constant need for external validation. The absence of positive feedback or engagement may provoke feelings of inadequacy and anxiety.
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Highlight Reel vs. Reality Disparity: Social media often portrays a skewed version of reality, emphasizing positive aspects and achievements while omitting challenges and struggles. This disparity between the curated online personas and real-life experiences can create a sense of inauthenticity, contributing to anxiety.
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Information Overload: The constant influx of information on social media platforms can be overwhelming, leading to information overload. Processing vast amounts of data, much of which may be negative or distressing, can contribute to heightened anxiety levels.
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Social Pressures: Social media can amplify societal pressures related to body image, success, relationships, and lifestyle choices. The relentless exposure to these ideals can create a sense of inadequacy and fuel anxiety about conforming to societal expectations.
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Digital Detox Pressure: The awareness of the negative impact of social media on mental health has led to a new form of anxiety – the pressure to take regular digital detoxes. Individuals may feel compelled to disconnect periodically, adding an additional layer of stress about maintaining a healthy online/offline balance.
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Productivity Anxiety: The constant display of others' achievements and productivity on social media can contribute to productivity anxiety. Individuals may feel pressured to showcase their accomplishments, fostering a sense of inadequacy if they perceive their productivity levels as falling short of their peers'. This anxiety can lead to overworking, burnout, and a perpetual cycle of comparison.
Anxiety is nothing to joke about. The multifaceted interplay of biological, environmental, and psychological factors underscores the nuanced nature of anxiety and the importance of adopting holistic approaches for its understanding and management. It often requires a multi faceted approach which is probably best addressed with the help of a health professional. That said, here are some ever so basic recommendations to help keep support your nervous system to be less likely to err towards anxiety.
DIGITAL RECOMMENDATIONS IF YOU SUFFER FROM ANXIETY MADE WORSE BY SOCIAL MEDIA
Establish Digital Boundaries Setting specific time limits for social media use each day is an intentional step toward managing screen time. By doing so, you can prevent the unintentional consumption of excessive content, fostering a healthier relationship with digital platforms. These limits encourage intentional use and allow for more focused engagement on other aspects of life. Designating specific hours as "social media-free" creates dedicated time for activities that promote well-being, providing an opportunity to recalibrate and strike a balance between the online and offline worlds.
Practice Mindful Consumption Mindful consumption begins with selective following. Choosing to follow accounts that align with one's interests, values, and positive content can significantly impact the overall online experience. Unfollowing accounts that contribute to negative emotions or unhealthy comparison promotes a feed curated for well-being. I personally do not follow competitor brands or people that make me feel stink, usually through no fault of their own!
Regular Digital Detox Planning regular breaks from social media, be it for a few hours, a day, or a weekend, serves as a deliberate pause. These scheduled digital detoxes provide a mental reset, allowing individuals to step back from the constant influx of information and digital stimuli. Utilizing this time to engage in offline activities, such as reading, outdoor pursuits, or hobbies, not only diversifies experiences but also reinforces the importance of tangible, real-world connections.
Connect Offline Fostering real-life connections involves spending quality time with friends, family, and community. Meaningful offline interactions provide emotional support and a sense of belonging, counteracting the isolation that excessive social media use may bring. Actively planning and participating in social activities, such as gatherings or group events, offers opportunities for face-to-face connections, reinforcing the importance of personal relationships beyond the digital realm.
Mindful Posting Mindful posting involves considering the potential impact of one's content on both personal well-being and the well-being of others. Taking a moment to reflect before sharing helps maintain authenticity and contributes to a positive online environment. Embracing authenticity in posts fosters genuine connections. Sharing authentic experiences, whether they involve accomplishments or challenges, contributes to a more open and supportive online community.
Limit Notifications Disabling non-essential notifications is a strategic move to reduce constant interruptions. By choosing to receive notifications only for critical updates or messages, individuals can regain control over their attention and minimize the intrusive nature of social media. Checking social media at designated times, as opposed to reacting to every notification, establishes a healthier pattern of engagement, promoting intentional and mindful social media use.
Engage in Offline Hobbies Rediscovering or exploring offline hobbies contributes to a more fulfilling life. Activities such as reading, painting, gardening, or playing a musical instrument provide a sense of accomplishment and relaxation, serving as a meaningful counterbalance to digital pursuits. Striking a balance between digital and non-digital activities is essential. Engaging in offline hobbies not only enhances well-being but also helps cultivate a more holistic and well-rounded lifestyle.
Practice Self-Compassion Practicing self-compassion involves being kind to yourself and avoiding the trap of constant comparison. Acknowledging that everyone's journey is unique and that comparisons on social media often present an unrealistic view helps foster a positive self-image. Incorporating positive affirmations into daily routines reinforces self-worth, reminding oneself of strengths, achievements, and personal value irrespective of social media comparisons.
basic LIfestyle recommendations for anxiety
Practice Mindfulness Meditation: Mindfulness meditation is a technique that involves focusing on the present moment without judgment. It has been shown to reduce anxiety by helping to break the cycle of worry and rumination. By practicing mindfulness, you can learn to identify and interrupt negative thought patterns that contribute to anxiety. You can also learn to relax and be more accepting of your emotions, which can reduce anxiety.
Get Regular Exercise Exercise is a great way to reduce anxiety because it helps to reduce the levels of stress hormones in the body, such as cortisol and adrenaline. Exercise also releases endorphins, which are natural mood-boosters that can help to reduce anxiety and depression. Regular exercise can also improve sleep quality, which is important for reducing anxiety. Exercising with other people and out in nature enhances the positive benefits of exercise!
Eat a Healthy Diet: A healthy diet is important for overall health, including mental health. Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help to reduce inflammation in the body, which has been linked to anxiety and depression. Eating a healthy diet can also provide the nutrients your brain needs to function properly, such as omega-3 fatty acids, B vitamins, and magnesium.
Get Enough Sleep: Lack of sleep can contribute to anxiety and other mental health problems. Getting enough sleep is important for reducing stress and helping the body to function properly. It is recommended that adults get between 7-9 hours of sleep per night.
Practice Gratitude: Practicing gratitude involves focusing on the positive things in your life and being thankful for them. This can help to reduce anxiety by shifting your focus away from negative thoughts and emotions. By focusing on the things you are grateful for, you can also develop a more positive outlook on life. I am a BIG advocate of the gratitude book! Take a tiny notebook that fits in your pocket or bag and look for all of those tiny things that make you happy - a bees bum in a flower - write it down - the sunshine on a cloudy day - write it down - your dog being so happy to see you - write it down. Gradually you will see that there are A LOT of things to be grateful for. It can pay to write down your anxious thoughts at the other end of the book too. It can be a good way of seeing how the good outweighs the bad.
Spend Time in Nature: Spending time in nature has been shown to have a calming effect on the body and mind. Being in nature can reduce stress and anxiety, lower blood pressure, and improve mood. Even just a short walk in a park or spending time in a garden can have a positive effect on mental health. Planting a garden also gets you in touch with the seasons and gives you something outside of yourself to focus on.
Connect with Others: Social connection is important for mental health and well-being. Spending time with friends and family, or even just having a conversation with a coworker, can help to reduce anxiety and improve mood. It can also provide a support network for times when you may be feeling overwhelmed.
Practice Self-Care: Self-care involves taking care of your physical, emotional, and mental health. This can include things like taking a relaxing bath, getting a massage, or practicing a hobby you enjoy. Practicing self-care can help to reduce stress and anxiety, and improve overall well-being. If you are having a hard time finding a hobby, maybe check out your local community college - they often have term long courses which can be a great way to learn a new skill and meet some new people. I started pottery this way and met lots of nice, supportive people over a love of clay ( im rubbish at it but its about the journey - not the destination!)
Set Realistic Goals: Setting goals can be helpful for motivation and achievement, but setting unrealistic goals can lead to feelings of failure and anxiety. It is important to set goals that are achievable and realistic, and to break them down into smaller, manageable steps. This can help to reduce anxiety and increase feelings of accomplishment. As they say, success begets success. I personally find that after I successfully accomplish a goal, however small it makes me realise that I have got what it takes to accomplish a bigger goal!?
Seek Professional Help: If you are experiencing persistent or severe anxiety, it is important to seek professional help. This can include talking to a therapist or counselor, or working with a healthcare provider to determine if medication may be helpful. You don’t get a medal for putting up with difficult and persistent feelings of anxiety so seek help if you think you need it.
TOP 5 Supplement recommendations
top five supplements to support in anxiety
Omega-3 Fatty Acids Vital nutrients that our body cannot generate, omega-3 fatty acids must be acquired through our diet. These acids play a pivotal role in brain function and are recognized for their anti-inflammatory properties. Scientific research indicates that individuals experiencing anxiety and depression often exhibit lower levels of omega-3 fatty acids in their bloodstream. Consequently, incorporating omega-3 supplements may theoretically assist in alleviating anxiety symptoms. Furthermore, these fatty acids may enhance the efficacy of antidepressant medications.
Magnesium An indispensable mineral involved in over 300 enzymatic reactions, including neurotransmitter production like serotonin, magnesium is crucial for various bodily functions. Studies suggest that a deficiency in magnesium could contribute to symptoms of anxiety and depression. Supplementation with magnesium may mitigate anxiety symptoms by promoting nervous system relaxation, enhancing mood and also by supporting a good nights sleep. Try Magick Magnesium!
Probiotics Beneficial bacteria residing in our gut, probiotics play a crucial role in supporting the immune system, digestive health, and overall mental well-being. Scientific investigations have revealed a connection between gut health and anxiety, indicating that imbalances in gut bacteria might contribute to anxiety symptoms. Introducing probiotic supplements may foster improved gut health, reduce inflammation, and alleviate anxiety symptoms.
Vitamin D An essential vitamin synthesized in the body through sunlight exposure, vitamin D is pivotal for brain function. Research suggests that individuals with anxiety and depression often exhibit lower levels of vitamin D in their blood. Vitamin D supplementation may play a crucial role in alleviating anxiety symptoms by enhancing mood and reducing inflammation.
Zinc An essential mineral involved in various bodily processes, including immune function and cell growth, zinc deficiency has been linked to symptoms of anxiety and depression. Supplementing with zinc may effectively alleviate anxiety symptoms by reducing inflammation and promoting mood improvement.
TOP FIVE HERBAL RECOMMENDATIONS
1. Reishi This adaptogenic mushroom has been used for centuries in traditional Chinese medicine for its calming and grounding effects. Its chemical constituents, such as triterpenes and polysaccharides, have been shown to modulate the immune system and reduce inflammation in the body, which may be related to its anxiolytic properties. In Chinese medicine, reishi is also known for its ability to nourish the heart and spirit, making it an excellent choice for those with anxiety which also brings on heart palpitations, insomnia, and restlessness.
2. Lions Mane: This mushroom is a potent nootropic and has been found to support cognitive function and reduce inflammation in the brain. Its unique compounds, such as hericenones and erinacines, have been shown to stimulate nerve growth factor (NGF) production, which can enhance brain function and promote neuroplasticity. In Traditional Chinese Medicine, Lion's Mane is believed to nourish the 'Shen', or spirit, and is often used to promote calmness, mental clarity, and emotional stability.
3. Ashwagandha This adaptogenic herb has been used for centuries in Ayurvedic medicine for its anxiolytic and anti-inflammatory effects. Its active compounds, such as withanolides, have been found to reduce stress and anxiety levels, balance cortisol levels, and improve cognitive function. In Ayurvedic medicine, ashwagandha is known as a 'rasayana' or rejuvenative tonic, and is believed to increase vitality, promote longevity, and enhance spiritual well-being. Ashwagandha is perfect for the tired but wired person who finds it difficult to wind down and has sleep difficulties when under stress.
4. Vervain: This herb has been used for centuries in European and Native American traditional medicine for its calming and uplifting effects. Its active constituents, such as iridoid glycosides and flavonoids, have been found to modulate GABAergic and serotonergic neurotransmission, which can help to reduce anxiety and promote relaxation. In herbal folklore, vervain is associated with the goddess Venus and is believed to support spiritual growth, intuition, and creativity. Vervain is specific for people who tend towards perfectionism and workaholism and they often are the type that are wound up tightly. They tend towards tight necks and headaches and find it difficult to relax. Vervain is in our Magick Sleep.
5. Kava: This herb has been used for centuries in traditional Pacific Islander medicine for its anxiolytic and sedative effects. Its active compounds, known as kavalactones, have been found to modulate GABA receptors in the brain, which can help to reduce anxiety and promote relaxation. In traditional cultures, kava is often used in ceremony and ritual, and is believed to enhance spiritual insight, calm the mind, and promote emotional well-being. It is probably one of the best herbs out there for acute support for anxiety - especially social anxiety!
I also got to pop in chamomile here - especially of you grow it yourself as not only does it look gorgeous and spread and grow readily - it also tastes beautiful as a fresh calming tea straight from the garden.
In conclusion, anxiety is a complex and ultra common condition that can arise from various causes, including biochemical imbalances, emotional distress, and environmental factors like social media. While medication and therapy can be helpful for some people, lifestyle changes such as exercise, reducing social media usage , mindfulness practices, proper nutrition and herbs can also be a part of the picture and can help provide a solid base for recovery long term.
References:
1. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
2. Jeffers, S. (2006). Feel the fear and do it anyway. Vermilion.
3. Mate, G. (2010). The body says no: The cost of hidden stress. Random House Canada.
4. Brown, B. (2010). The gifts of imperfection: Let go of who you think you're supposed to be and embrace who you are. Hazelden Publishing.
5. Hari, J. (2018). Lost connections: Why you're depressed and how to find hope. Bloomsbury Publishing.
6. Sarris, J., Murphy, J., Mischoulon, D., Papakostas, G. I., Fava, M., Berk, M., & Ng, C. H. (2016). Adjunctive Nutraceuticals for Depression, Anxiety, and Stress. Depression and Anxiety, 33(3), 215–226. https://doi.org/10.1002/da.22471
7. Ng, Q. X., Venkatanarayanan, N., Ho, C. Y. X., & Clinical Use of Reishi in Integrative Oncology: Evaluation of Memorial Sloan-Kettering Cancer Center (MSKCC) Evidence-Based Approach. Integrative Cancer Therapies, 17(3), 832–840. https://doi.org/10.1177/1534735418774445
8. Sarris, J., McIntyre, E., Camfield, D. A., & Plant-Based Medicines for Anxiety Disorders, Part 2: A Review of Clinical Studies with Supporting Preclinical Evidence. CNS Drugs, 32(4), 297–316. https://doi.org/10.1007/s40263-018-0511-x
9. Lakhan, S. E., & Vieira, K. F. (2010). Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review. Nutrition Journal, 9(1), 42. https://doi.org/10.1186/1475-2891-9-42
10. Upton, R. (2013). Vervain leaf (Verbena officinalis L.): Standards of Analysis, Quality Control, and Therapeutics. American Herbal Pharmacopoeia.
