Depression and anxiety statistics are striking. This is especially true when it comes to today’s young people.
The generation that comes after millennials is called Gen Z. A report by the APA says that 9 in 10 Gen Z adults (91 percent) have experienced at least one physical or emotional symptom because of stress. These include “feeling depressed or sad,” 58%; and “lacking interest, motivation or energy,” 55%.
Only half of all Gen-Zs report feeling like they do enough to manage their stress.
The condition of anxiety is described in medicine as a feeling of nervousness, extreme worrying, or a feeling of unease; it is usually felt when an imminent event with a doubtful outcome for you in on the horizon.
Whether you suffer from a diagnosed case of anxiety or not, this report will help you leverage science for your personal development.
Here we will cover three scientifically valid ways to fight anxiety. One of the most widespread modern health problems.
Tip #1: Learn About Positive Psychology
Living with a disease can be a feedback loop of cause and effect — stress leads to inflammation and inflammation leads to stress. We can smash this vicious cycle using positive psychology exercises.
Science in the past 15 years has found that our minds have control over about 30 to 40 percent of our well-being. All of a sudden the Tibetan monks living in a cave for 20 years make a lot more sense, right?
Positive psychology is simply the use of the scientific method to analyze human strengths and virtues
Exercises we can do include:
Gratitude Keychain:
This method has been shown to increase happiness for an average of 6 months for both participants. It is formally called the gratitude intervention.
This practice involves writing a thank you letter to somebody who would not expect it and then presenting it out loud — optimally in-person. This works by boosting Gratitude along with some studies showing a slight positive correlation between this practice and Spirituality.
Memory Keychain
This method has been shown to encourage altruism. It is similar to a practice formally referred to as gratitude journaling.
Gratitude journaling is exactly what it sounds like, but the memory keychain is more direct. In this method, the person writes down 1-3 moments he/she was satisfied or happy on a given day. This works by reframing the way your memory works. By default, it usually prioritizes memories of danger, harm, or pain; but the memory keychain adjusts this default toward better moments of your day.
Response Keychain
This method has been shown to improve the sex lives of couples with communication problems. It is formally referred to as Active Constructive Response.
In this method, you essentially listen to what your partner says and then respond rather than react. The aim of the exercise is to respond to good news from your partner by transporting them back to the original moment using your words, tone, and body language.
Tip #2: Take Supplements (Magnesium Chloride and CBD Work)
There are quite a few supplements out there that are promoted as “anxiety fighters.” These two are among those backed extensively by science.
Magnesium, for example, is in every cell in your body. It is one of those essential minerals that does not receive much attention until it becomes a problem.
Benefits of Magnesium Include:
- Migraine prevention
- Exercise recovery
- High blood pressure control
- Anxiety control
- Immune response
Benefits of CBD Include:
A study from the European Journal of Pain reported that CBD applied to the skin could diminish arthritis pain. CBD is reported to treat two of the most difficult kinds of chronic pain to treat, inflammatory and neuropathic pain.
Its chronic pain relief properties earn it a spot on this report as a strong tool against anxiety.
- Reduces inflammation
- Skin care
- Promotes “browning” of fat cells
- Treats epilepsy
Tip #3: Change Your Routine
“The definition of insanity is doing the same thing over and over and expecting different results.” This quote is very often misattributed to Einstein. In reality, it originated from an Alcoholics Anonymous pamphlet.
This quote is no less wise for its origin. The truth of this quote can resonate with anybody who desires change. Traveling, taking up a hobby, or stepping into a new friendship are all ways we open ourselves to change. For some people, embracing change is a matter of life-and-death.
According to startwithreal.com, a Georgia-based weight loss and wellness center, over 35% of Americans are not just overweight, but obese.
Some diseases like obesity, arthritis, and alcoholism make you feel like there is no hope for change. This is understandable, but getting out of toxic social realities is possible.
Some ways you can do this:
- Travel to a different country
- Learn a new language
- Become a regular at a new restaurant
- Take a free online course on Khan Academy
