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. This generation's struggle with anxiety is evident, as more than half of millennials admit to losing sleep due to stress. The American Psychological Association (APA) reports that millennials are more anxious than their older counterparts, with 12% diagnosed with anxiety disorders, almost double the rate among Baby Boomers. Additionally, a significant portion of millennials have sought help from mental health professionals, highlighting the impact of anxiety on their lives.
Anxiety not only affects well-being but also hampers productivity. A study by the American College Health Association (ACHA) found that stress and anxiety are the top two factors impacting students' academic performance. Furthermore, two-thirds of millennials attribute declining work performance to anxiety, indicating its pervasive influence.
The sources of millennial anxiety are multifaceted, including a challenging job market, student debt, and psychological factors such as ambition obsession, career crises, and choice overload. However, even daily behaviors can contribute to anxiety.
Here are eight common struggles faced by millennials who grew up with constant anxiety:
Bad Sleep Habits: Poor sleep is a significant contributor to anxiety. A study found that lack of sleep can lead to excessive worrying. Common causes include irregular bedtimes, not prioritizing sleep, and using phones or laptops before bed. To improve sleep, establish a long, technology-free nighttime routine, keep a journal to write down thoughts, and exercise during the day.
Skipping Meals: Eating regularly is crucial for maintaining mental stability. Delaying or skipping meals can cause unstable blood sugar levels, leading to symptoms like shakiness, dizziness, confusion, and difficulty speaking, which are also anxiety symptoms. Dehydration can have a similar effect. Instead, aim for regular meals and keep healthy snacks like granola bars or nuts handy.
Drinking Coffee: While coffee can enhance alertness and performance, it can also make people jittery and nervous, especially those predisposed to anxiety. Research shows that caffeine sensitivity is heightened in individuals with panic disorders and social phobia, and it can provoke panic attacks. Caffeine is also a diuretic, which can lead to dehydration. Try reducing coffee intake by switching to decaf or black tea, 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 increasing the likelihood of experiencing anxiety. To combat this, get up and move every ninety minutes if you work at a desk. Regular exercise can significantly reduce the risk of anxiety and depression.
Screen Time: Millennials spend over 5 hours a day on their phones, and excessive screen time can make them anxious. Screen-based entertainment increases central nervous system arousal, amplifying anxiety. Social media is also associated with low moods and depression. Instead, leave your phone in your pocket when you're waiting or have nothing to do. Use it consciously for its useful functions rather than as a boredom reliever.
Not Clocking Out: Millennials become anxious and irritated when work intrudes on their personal lives. Many feel that productivity should be measured by output, not hours worked. However, even after leaving the office, they're still mentally engaged with work. To maintain a healthy work-life balance, schedule a defined time to stop working each night. When that time comes, mark the task complete and take care of yourself.
Binge Watching: Snuggling up to watch a movie may seem relaxing, but research suggests otherwise. Studies have shown that participants felt more depressed and anxious after watching just two hours of TV. Resting can reduce anxiety in the short term, but its effect is short-lived compared to exercise. Instead, engage in activities like walking, socializing, crafting, or exercising when you're done with work.
Hanging Out with Anxious People: Venting to someone who understands can provide temporary relief, 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. It's easy to spend less time with those who negatively impact your mental health.
Anxiety can lead to heart disease, migraines, chronic respiratory disorders, and gastrointestinal conditions. Chronic anxiety is not sustainable, and by swapping out these daily practices, millennials can improve their moods and overall well-being.
