Anxiety is a growing concern among millennials, with research showing they experience more stress and have a harder time managing it compared to previous generations. This generation's anxiety levels are a cause for concern, with over half admitting to losing sleep due to stress.
But here's where it gets controversial: millennials aren't just stressed; they're also more anxious than their older counterparts. According to the American Psychological Association (APA), 12% of millennials have a diagnosed anxiety disorder, almost double the rate among Baby Boomers. And this is the part most people miss: anxiety isn't just a mental health issue; it also impacts our productivity and overall well-being.
The APA's findings are supported by the American College Health Association (ACHA), which reported that anxiety regularly affects 61% of college students. This highlights the need to address anxiety not just as a personal struggle but as a societal issue that impacts our daily lives and long-term health.
So, what are the sources of this millennial anxiety? Well, it's a complex interplay of factors, including a tough job market, student debt, and psychological causes like ambition obsession, career crises, and choice overload. But it's not just these big-picture issues; even our daily behaviors can contribute to anxiety.
For millennials who grew up constantly anxious, here are eight common struggles they often face:
Bad Sleep Habits: Poor sleep is a major contributor to anxiety. A lack of sleep can lead to excessive worrying, and common causes include irregular bedtimes, not prioritizing sleep, and using phones or laptops before bed. Instead, create a relaxing, tech-free bedtime routine, keep a journal to jot down thoughts, and exercise during the day to tire your body.
Skipping Meals: Eating regularly is crucial for maintaining stable metabolism, insulin levels, and mental stability. Skipping meals can cause blood sugar imbalances, leading to symptoms like shakiness, dizziness, confusion, and difficulty speaking, which are also anxiety symptoms. Stay hydrated and keep healthy snacks like granola bars or nuts handy to maintain your energy levels.
Drinking Coffee: While coffee can boost alertness and performance, it can also make people jittery and nervous, especially those predisposed to anxiety. Research shows that caffeine sensitivity is heightened in people with panic disorders and social phobias, and it can even provoke panic attacks. Caffeine is also a diuretic, which can lead to dehydration, another anxiety trigger. Try reducing your coffee intake gradually and see if you feel calmer without it.
Sitting Too Long: America's surge in anxiety symptoms coincides with increasingly sedentary lifestyles. Research has confirmed the link between sedentary behavior and anxiety, with sitting time specifically increasing the likelihood of experiencing anxiety. If you work at a desk, make sure to get up and move every 90 minutes, and incorporate regular exercise into your routine to reduce your risk of anxiety and depression.
Screen Time: Millennials spend over 5 hours a day on their phones, and while technology improves our lives in countless ways, too much screen time can make us anxious. Screen-based entertainment increases central nervous system arousal, which can amplify anxiety, and social media is also associated with low moods and depression. Next time you're waiting or bored, leave your phone in your pocket and use it consciously only when needed.
Not Clocking Out: Millennials often feel anxious and irritated when work intrudes on their personal lives, but this bad work-life balance is often self-imposed. Many millennials believe productivity should be measured by output, not hours worked, but the reality is that work often spills over into personal time. To maintain psychological health and personal boundaries, set defined work hours and stick to them. Schedule a consistent time to stop working and make time for self-care.
Binge Watching: Snuggling up with a movie might seem relaxing, but research shows it can actually increase depression and anxiety. Studies have found that those with anxiety and depression spend more time on the computer and watching TV, and while resting reduces anxiety in the short term, exercise has a more lasting effect. Instead of watching TV after work, try going for a walk, knitting, drawing, or engaging in other activities that don't involve screens.
Hanging Out with Anxious People: Venting to someone who understands can be comforting, but studies show that ruminating on anxiety often makes it worse. Participating in "intergroup anxiety" can also increase anxious behaviors. Seek out people who lift your mood and make you feel stable and well. It's okay to spend less time with certain people if they're negatively impacting your mental health.
The impact of anxiety goes beyond annoyance and performance impairment; research has linked it to heart disease, migraines, chronic respiratory disorders, and gastrointestinal conditions. Chronic anxiety is not sustainable, and by addressing these daily habits, we can improve our moods and overall quality of life, one habit at a time.
So, what do you think? Are these habits something you can relate to? Do you have any strategies for managing anxiety that you'd like to share? Let's discuss in the comments!
