Anxiety!

Sometimes it hurts so much that I feel like I'm running out of fresh air. I can't breathe, I can't move, I'm panting, and my tears flow down like a stream. The suffocation I feel goes around in an endless time loop! It's a misery that no one else can see or do anything about.

.- Arik Darin

Let’s dive deeper into the topic of anxiety, a condition that seems to be affecting more people in today’s world, regardless of their background or status. It’s 2024, and nearly everyone I know—whether it’s a housewife, a workaholic, an Instagram influencer, or even a doctor taking international vacations—has been describing themselves as experiencing anxiety. The word “anxiety” has almost become a common part of everyday conversation. But what does it really mean, and why is it so pervasive?

Anxiety is not just a passing feeling of nervousness; it’s a complex mental health condition that encompasses a range of physical, emotional, and psychological responses. It’s often characterized by persistent feelings of fear, unease, and dread. You may experience racing thoughts, an elevated heart rate, and a sense of being overwhelmed by everything happening around you. And although everyone experiences anxiety in their lives, when it becomes chronic or overwhelming, it can take a serious toll on your well-being.

As a 24-year-old doctor taking a year off to explore my next steps, I too have felt anxiety’s grip. Even when the external circumstances may seem ideal—a comfortable job, the chance to travel—the internal struggle persists. This highlights a crucial aspect of anxiety: it’s not always tied to external factors. Sometimes, the stress of not knowing what comes next, or the pressure to meet certain expectations, can trigger anxious feelings. The mind becomes overburdened, looping through endless scenarios, creating imagined futures that feed the anxiety. It’s this emotional rollercoaster that drains our mental energy, leaving us feeling exhausted and lost.

So, what exactly is anxiety? According to the World Health Organization (WHO), in 2019, nearly 970 million people worldwide were affected by mental health disorders, and anxiety is one of the most common conditions. With a world population of over 8 billion as of 2022, it’s clear that mental health issues like anxiety are a global concern. The reason I'm telling you this is that it's okay. So what if you are among the 970 million and not the remaining 7 billion? What you should always remember is that anxiety is temporary. It usually arises when you are in a tough spot, something is bothering you, you are unsure about something, or uncomfortable things are happening around you. And as soon as you find the courage to sort yourself out, the pain, pressure, and uneasiness that you feel shall tend to resolve on its own. But

here’s the key point: You are not alone. You may feel isolated in your struggles, but the reality is that many people, including those who seem to have it all together, are facing the same battles.

Anxiety often arises when we find ourselves in difficult or uncertain situations. It’s a response to feeling out of control or unable to manage life’s challenges. It’s important to understand that anxiety is usually temporary and tends to lessen once you begin addressing the root causes or when external stressors subside.

Ways to Manage and Alleviate Anxiety:

1. Acknowledge and Name It: The first step to managing anxiety is recognizing it for what it is. Don’t dismiss or hide your feelings. Accepting that you’re experiencing anxiety can help take away its power and allow you to deal with it head-on.

2. Mindfulness and Meditation: Practicing mindfulness helps ground you in the present moment. Deep breathing exercises or guided meditation can reduce the physiological symptoms of anxiety, such as a racing heart or shortness of breath.

3. Exercise and Physical Activity: Regular physical activity can reduce anxiety by releasing endorphins, the body’s natural mood enhancers. Even a short walk outside can help clear your mind and reduce tension.

4. Create a Routine: Anxiety often thrives in uncertainty. Establishing a daily routine can bring structure to your life and provide a sense of control over what happens next.

5. Talk to Someone: Whether it’s a friend, family member, or a mental health professional, talking about your anxieties can be incredibly cathartic. Sometimes just expressing your fears can help alleviate the weight they carry.

6. Focus on What You Can Control: Anxiety often arises from feeling helpless. By focusing on small, manageable tasks, you can regain a sense of control over your day-to-day life.

7. Self-compassion: Be kind to yourself. Acknowledge that you’re doing the best you can and that it’s okay to have moments of struggle. Anxiety does not define who you are—it’s just one part of your experience.

Remember, anxiety doesn’t last forever. It’s a temporary state that can improve with the right tools and mindset. You are not defined by your anxiety, and you have the power to take control and move beyond it. The road to recovery is a journey, but it’s one that’s worth taking, for your peace of mind and overall well-being.