Understanding and Managing Anxiety Disorders: Practical Advice for Young Adults
What is anxiety?
Anxiety is a feeling of fear, dread, or uneasiness that can be a normal reaction to stress. For example, a person may feel anxious before starting a new job, starting college, moving to a new city, meeting a new person, etc. One of the most accurate and relatable depictions of anxiety I have seen comes from the movie Inside Out 2. I 10/10 recommended watching the full movie, but in the meantime, check out this quick snippet to get a visual of what anxiety may look like. Keep reading below to also gain more insight into common signs of anxiety that people may experience.
What are common signs of anxiety?
Just as anxiety is common, there are also some common signs that are associated with anxiety to help determine if a person is feeling anxious. These common signs include:
Sweaty palms
Increased heart rate
Racing thoughts
Dry mouth
Shakiness
Rapid breathing
Difficulty concentrating
Stomach pains or “feeling butterflies”
Avoidance
Decrease or increase in appetite
Headaches
Difficulty with sleep
Do I have anxiety?
Anxiety is a natural reaction and one that everyone experiences throughout their lifetime. It is believed that anxiety may have been nature’s way of incorporating a natural response to increase survival rates in humans as it signaled to be alert and vigilant especially in potentially harmful situations.
What is the difference between anxiety and anxiety disorder?
While anxiety is a natural emotional response to stressful situations, anxiety disorder is considered to be a more persistent and severe reaction that can impact a person’s ability to function or perform. Anxiety disorder is generalized and can involve increased anxiety and anxiety symptoms that are difficult to control or manage in diverse settings and situations. There are also more specific anxiety disorders that are associated with specific fears, phobias, etc. Some examples of common anxiety disorders include the following:
Generalized Anxiety Disorder
Panic Disorder
Agoraphobia
Social Anxiety Disorder
Separation Anxiety Disorder
This list is not exhaustive as there are additional anxiety disorders that a person could be struggling with. By speaking with a licensed mental health professional, they can provide an accurate diagnosis.
Anxiety in Young Adults
Anxiety is becoming increasingly more prevalent across the board; however, it is especially prevalent amongst the young adult population. Some potential contributing factors can include:
Advancements in technology
Academic pressure
Decreased social engagement
Inadequate living conditions
Surviving a pandemic
Undergoing major life transitions such as starting college, new jobs, moving, etc.
Peer pressure
Family dynamics
Increase in substance use
At CoreWellness, LLC, we offer anxiety support using evidence based practices such as cognitive behavioral therapy to help minimize symptoms and increase a person’s ability to take back control of those anxious feelings with a special interest in improving mental wellness amongst the young adult population. If you are interested in learning more, visit our website or email us at admin@corewellnessteam.com to speak with someone.
What can I do if I struggle with anxiety?
If you believe anxiety has been more controlling of you than your ability to control anxiety, it could be a good idea to speak to a professional to determine if therapy and/or medication is an appropriate treatment plan for care. Common professionals that are good sources of information for referral or for treatment planning include primary care physicians, counseling services through school, or employee assistance programs offered through work.
How would I know I need to get additional support for anxiety?
Anxiety is common and a natural response to stressors. A person experiencing temporary and mild anxiety when in stressful situations is not usually cause for concern. However, if the anxiety seems to be persistent meaning the symptoms continue in the presence of or outside of stressful situations for an extended period of time, the anxiety symptoms are more moderate to severe meaning that cause a person to be debilitated or unable to function, perform, or complete tasks as normal, or if the symptoms seem to worsen and become more frequent would all be indicators that a person may need additional support for anxiety.
Treatment for Anxiety
There are many evidence based practices that can be used to treat anxiety. At CoreWellness, we use a combination of cognitive behavioral therapy (CBT), traditional talk therapy, and acceptance and commitment therapy (ACT) that is tailored towards each client’s unique experiences and needs.
How does CBT work?
Cognitive behavioral therapy, also known as CBT, is an evidence based therapy modality that has been proven to be effective in treating common symptoms associated with anxiety. During CBT treatment, a person can expect to focus on analyzing their thought patterns, emotions, and behavioral responses. An example of how this can be used in session may look like
Therapist asks the client to identify the triggering event i.e. what is occurring that causes you to feel anxiety?
After the client identifies the triggering event, the therapist and client work to uncover the thoughts that are associated with the event i.e. what specific thoughts come to mind when you think of the triggering event?
Once the thoughts are revealed, the therapist helps the client to explore common feelings that are associated with the thoughts i.e. when you think that specific thought, how do you feel? What sensations are you experiencing to help you identify the feeling you may be experiencing (sweaty palms, shaky voice, dry mouth, etc.)?
After identifying the feelings that are associated with the thoughts that arise during the triggering event, the next step is to analyze the behaviors that occur as a result i.e. what do you tend to do when you start to feel those emotions/emotional responses?
Now that the triggering event is pinpointed, the thoughts that arise are revealed, the emotions/emotional responses are uncovered, and the common behavioral response is discussed, the therapist and client then work together to reframe the initial thoughts associated with the triggering event.
The idea of CBT is that if a person can retrain their brain and their thought patterns, they can change their emotions and behavioral responses as a result. While the individual steps may seem simple, this process takes time and practice to create a habit and see long term results. Typical CBT therapy can last 12-15 sessions before a person starts to feel confident in their ability to be consistent in the practice.
There are many ways to practice CBT, and therapists can provide homework assignments to assist clients in each step of the process. Some examples include journaling prompts, structured worksheets to track patterns, and eventually implementing techniques in real time.
How does ACT work?
Acceptance and commitment therapy, also known as ACT, is a form of psychotherapy that focuses on accepting thoughts and feelings then committing to actions that align with values. During ACT therapy, a person can expect to learn valuable skills that enhance a person’s ability to be more present and accepting of uncomfortable thoughts and feelings while also learning to commit themselves to acting in accordance with their identified values. This in turn enhances fulfillment, values based decision making, and authenticity.
To do this successfully, therapist will assist clients in learning emotional regulation techniques that will help them get through situations when difficult emotions and thoughts are present, building resilience and tolerance to decrease the vulnerability that is often associated with the discomfort, and help clients to clearly identify and prioritize their values according to the life they would prefer to live and enhance client’s abilities to make values based decisions despite experiencing difficult moments.
How does Talk Therapy help?
Talk therapy is best described as the traditional therapy that is often displayed or envisioned when someone considers therapy. The major take aways with talk therapy is having a therapist who is able to practice active listening and empathy to be able to successfully assist clients in identifying patterns in thought processes, potential flaws in thought patterns, validating client’s experiences, and allowing clients the space to express themselves in an open and nonjudgemental space. Talk therapy, also known as psychotherapy, is beneficial for having an outlet that also is unbiased and capable of providing valuable feedback that can be empowering and enlightening.
How can we help?
CoreWellness, LLC was founded by a young adult with a specific interest in helping the young adult population to achieve mental wellness through normalizing therapy, bridging the gap towards improved mental health by starting to implement best practices at an earlier age, and promoting purpose and self fulfillment through authenticity. We believe that young adulthood is the sweet spot to being open minded to new experiences and prioritizing self to solidify resilience and prevent severe mental health concerns in older adulthood. Making wise decisions today sets you up for a better tomorrow.
Take the time to explore the therapist we have at CoreWellness, LLC to determine if someone feels they may be a good fit for you. We offer free consultations to give you the opportunity to speak with the therapist directly and determine if they are a good fit before beginning the process. If you have any questions, you may also feel free to contact us by filling out the form below. Please allow for 24-48 hours for a response to your inquiry. In the meantime, check out our blogs and other helpful resources on our website. We look forward to talking to you soon!
