Anxiety is a growing concern among millennials, with research showing they experience more stress and have a harder time managing it compared to older generations. The American Psychological Association (APA) reports that over half of millennials admit to losing sleep due to stress, and an alarming 12% have been diagnosed with anxiety disorders. This is almost double the percentage of Boomers with anxiety disorders. The APA's findings are further supported by the American College Health Association (ACHA), which found that anxiety regularly affects 61% of college students.
But here's where it gets controversial: anxiety doesn't just impact our mental well-being; it also hampers our productivity. The ACHA assessment revealed that stress and anxiety are the top two factors affecting students' academic performance. Furthermore, two-thirds of millennials attribute declining work performance to anxiety.
So, what's causing all this anxiety among millennials? 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.
If you're a millennial who struggled with constant anxiety growing up, you might relate to these eight common challenges:
Bad Sleep Habits: Poor sleep is a major contributor to anxiety. A study found that lack of sleep can significantly increase worrying. Common causes of insufficient sleep include irregular bedtimes, not prioritizing sleep, and using phones or laptops right before bed. To improve your sleep, establish a long, technology-free nighttime routine, keep a journal by your bed to jot down thoughts, and exercise during the day to tire your body.
Skipping Meals: Eating regularly is crucial for regulating metabolism, insulin levels, and mental stability. Skipping meals can lead to unstable blood sugar levels, which can cause symptoms like shakiness, dizziness, confusion, and difficulty speaking - all of which are also symptoms of anxiety. Dehydration can have a similar effect, so it's important to stay hydrated and eat regularly. Keep healthy snacks like granola bars or nuts handy, and carry a water bottle with you throughout the day.
Drinking Coffee: While coffee can make us more alert and improve short-term task performance, it can also make people jittery, irritable, and nervous, especially those predisposed to anxiety. Research has shown that people with panic disorders and social phobias are more sensitive to caffeine, and it can even provoke panic attacks in some individuals. Caffeine is also a diuretic, which can lead to dehydration - another anxiety trigger. Try reducing your coffee intake by switching to one cup of decaf or black tea per day. If you feel calmer and more in control after a few weeks, consider quitting coffee altogether.
Sitting Too Long: America's surge in anxiety symptoms coincides with our increasingly sedentary lifestyles. Research has found that the risk of anxiety increases as sedentary behavior increases, particularly when it comes to sitting for extended periods. If you work at a desk all day, make sure to get up and move every ninety minutes. Regular exercise can also help offset the anxiety associated with sitting for long periods.
Screen Time: Millennials spend over 5 hours a day on their phones, and while technology has improved 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. Social media is also associated with low moods and depression. Next time you're waiting or have nothing to do, leave your phone in your pocket or purse. Use your phone consciously for its useful functions, rather than as a means to alleviate boredom.
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, it's important to set clear boundaries and clock out. Schedule a defined, consistent time in your calendar to stop working each night, and when that time comes, mark the task as complete and take care of yourself.
Binge Watching: Snuggling up on the couch to watch a movie might seem like a great way to unwind, but research suggests otherwise. Studies have found that participants felt more depressed and anxious after watching just two hours of TV compared to those who didn't watch TV. While resting can reduce anxiety in the short term, research shows that its effect is short-lived compared to exercise. Instead of watching TV, try going for a walk, grabbing a drink, knitting, drawing, writing, or engaging in any other activity that doesn't involve screens.
Hanging Out with Anxious People: It might feel good to vent to someone who understands, but studies show that ruminating on anxiety often makes it worse. Participating in "intergroup anxiety" can also increase anxious behaviors. Instead, seek out people who lift your mood and make you feel stable and well. It's easy to spend less time with certain people once you realize they're negatively impacting your mental health.
And this is the part most people miss: the long-term health consequences of chronic anxiety. Research has linked anxiety to heart disease, migraines, chronic respiratory disorders, and gastrointestinal conditions. Despite our youth, chronic anxiety is not sustainable, and by swapping out these daily practices, we can improve our moods and our lives, one habit at a time.
So, what do you think? Are you ready to make some changes to improve your mental health and well-being? The choice is yours, and I'd love to hear your thoughts in the comments below!
