How to prevent or alleviate anxiety in young people of digital age?
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In the 21st century, young people are growing up in a world that is increasingly dominated by digital technology and social media. While these advancements have brought numerous benefits, they have also come with a concerning rise in mental health issues, particularly anxiety and chronic stress, among adolescents and young adults.
During adolescence, where growth and self-discovery often intermingle with uncertainty and anxiety, coping mechanisms, given below, like ‘Self-CBT’ or ‘Acceptance’ are a few of the ways to cope best with young anxiety.
In this article about dealing with anxiety as a teen in the digital age, we dive into valuable strategies to make the most of this crucial period.
what causes anxiety in youngsters?
Youngsters, nowadays, are mostly anxious about how they’re perceived. They may be overly concerned about not coming across as smart or competent, or they may be extremely frightened about saying or doing anything embarrassing. The negative mindset and self deprecating image they have formed can worsen their anxiety and lower their confidence.
Here are five common reasons for young anxiety in the digital age, along with their possible solutions:
1. Academic Pressure:
High school students frequently face demanding academic requirements, such as tests, homework, and college preparation.
Their anxiety might be worsened on by a fear of academic failure or of falling short of expectations.
In a highly competitive environment, there can also be a lot of pressure to perform well.
Possible Solution?
To cope with academic pressure, try time management, set realistic goals, and talk to your closed ones when needed.
Create a balanced study routine, take breaks, & practice self-care.
Remember, it’s okay to ask for assistance and prioritize your well-being.
2. Trying To Fit In:
The desire to fit in and be accepted by their peers can create anxiety, or fear of being judged by others.
Feeling excluded or disconnected from social circles, whether virtually or in-person, can trigger profound feelings of rejection, inadequacy, and anxiety (Lim & Gleeson, 2014).
Possible Solution?
To overcome the pressure of fitting in, it’s crucial to face difficult situations to build confidence and resilience. You will always be ‘You’ and never someone else.
Embrace your uniqueness and understand that you don’t have to conform to others expectations. Focus on friendships that appreciate you for who you are.
Learning self-defence is another great way to make it easier to stand up for yourself when needed.
3. Excessive Family Expectations:
Teenagers could feel under pressure to live up to their extravagant family’s expectations for their behaviour or future career. Being anxious about not living up to unrealistic family expectations can be a significant contributor of anxiety.
Possible Solution?
To cope with excessive family’s expectations, communication is key.
Reach out to trusted people in your circle and figure out a solution to your situation.
4. Body Image and Appearance:
Young Anxiety in the digital age can be worsened by a desire to meet social media beauty standards. Comparisons in one’s mind to others, particularly in a society where the ‘definition of beauty’ is messed up, negatively affects their self-esteem.
Possible Solution?
Self-acceptance: Recognize that social media often portrays unrealistic beauty standards.
Surround yourself with positive influences, and limit exposure to harmful comparisons on social media
5. Social Media:
Teen anxiety and social media are getting more common. Youngsters are frequently engaged with social media. It is not unexpected that they are influenced by what they see on social media posts.
It influences how they feel about themselves and how they view the world. It’s hard for them not to compare their life to social media which might alter their understanding of the reality, right and wrong.
Possible Solution?
Try to distinguish between online personas and real-life experiences. The constant dopamine rush makes your mind bored and you don’t enjoy the pleasantness of anything.
Balancing technology use for young people is crucial. If using social media excessively, consider putting a timer on it or maybe even deleting it. You will start to see the beauty in small things in life.
Vulnerable Populations and Risk Factors:
Certain groups of young people may be particularly susceptible to developing anxiety in the digital age:
- Adolescents and young adults, whose brains are still developing and who are navigating crucial developmental milestones, are more vulnerable to the emotional impacts of digital technology (Spear, 2000).
- Young people with pre-existing mental health difficulties, such as depression or social anxiety, may find their symptoms exacerbated by extensive digital media use (Vannucci & Ohannessian, 2019).
- Those from socioeconomically disadvantaged backgrounds may have less access to mental health resources and support, compounding the challenges they face (Bann et al., 2018).
Coping Mechanisms for young anxiety in the digital age:
Young Anxiety in the digital age is common during adolescence. As the teenager is growing up, their brain starts developing and hormones start showing effects. As they’re processing all the new changes, they might get overwhelmed and face difficulty assessing all the new information.
Here are a few tips they can put to use:
1. Start Small:
The concept of “Accumulation of Small Efforts” means small and “unnoticeable” efforts at hindsight, but when done repeatedly, accumulate at the end and trigger a “noticeable” successful event.
According to James Clear in his book “Atomic Habits”
“People who invest the smallest but consistent efforts into an “Activity X” will be better by 37.78% in that particular activity after one year.”
“WHAT YOU SOW IS WHAT YOU REEP“
Start implanting minor seeds of “Positive Thoughts” like a gardener in his garden/mind. The result of those small and consistent actions will soon reveal a very noticeable change in you; i.e. you might get to have a bright day in your life soon or get a promotion at your work!
Therefore, don’t undervalue the impact of those modest actions because they can provide the groundwork for your success.
2. Self-CBT:
By recognizing one’s thoughts, feelings, and behaviours, youngsters can become the most rational version of themselves. It is to take into great consideration that thoughts, feelings/moods, and behaviour are all closely linked.
Consider Example 1: If an individual harbours a fear of public speaking, their behavioural response, such as avoidance, can engender thoughts of inadequacy and foster negative moods due to their perceived inability to deliver a public speech.
In this case, individual’s behaviour negatively affected their thoughts and mood, which further affected their behaviour.
Consider Example 2: Commencing the day by slowly planting positive thoughts can result in increased motivation and productivity by the afternoon, and such goes for your future.
In this case, individual’s thoughts had positive impact on their behaviour and mood.
A blow to one factor can have a great impact on another, while an investment in one can significantly improve the other two factors.
3. Acceptance:
Hard times shape strong men. Use your difficult times to become the person you desire to become. Every one of your struggles serves a purpose. It will all make sense in the end why you went through certain struggles at a certain period of time of your life.
Example: Imagine yourself standing at the bottom of a mountain, and you want to observe the beauty of the best sunset in your life. You have two options;
Sit there for years and think you’ll never be able to climb the mountain
OR
Start climbing the mountain, one step at a time, to observe the sunset
Once you reach the top of the mountain, the rest is history!
In reality, you do not have control over the weather, unexpected events, or even your health. However, you have influence over your internal world; Choose your thoughts wisely or commit to taking the right decisions, which could be to stop listening to your negative emotions and think logically even if that means you have to suck it up and perform anyway.
4. Facing Adversity:
Start growing in life by balancing a challenge with your skill level. It is a powerful strategy to manage anxiety for several reasons:
- Shifts Focus: When you engage with a new challenge, your mind often shifts focus from anxious thoughts to the difficult task. This redirection can provide relief from recurring anxious thoughts.
- Boosts Confidence: Successfully tackling new challenges can boost your self-esteem and confidence. Each accomplishment, no matter how small, counteracts feelings of helplessness often associated with anxiety.
- Enhances Resilience: Overcoming challenges can build resilience. It teaches you to adapt to new situations and cope with adversity. Once you’ve been through real difficult adversities in life, otherwise hardships might feel like walk in a park.
- Creates a Sense of Purpose: Goals and challenges give you a sense of purpose and direction. This can reduce feelings of uncertainty, which can contribute to anxiety.
Imagine a surfer riding the waves. If the waves are too small, there’s no thrill; if they’re too big, it becomes overwhelming. Similarly, in our pursuits, we must seek challenges that match our current skill level. This balance creates a sweet spot where we’re pushed just enough to improve and grow, but not so much that we feel defeated.
5. Exercise or Train:
Exercising, or training in any sports correctly, plays a remarkable role in uplifting mood and fostering ‘Positive Stress.’
The release of endorphins creates a genuine sense of well-being. This physiological response to physical activity combats inflammation, paving the way for an improved emotional state and lowering anxiety.
Moreover, enhanced blood and oxygen flow helps to achieve clear skin and heightens cognitive function to improve focus and concentration, which are essential elements of self-care. The clarity of mind that follows exercise also empowers us to make wise decisions.
Conclusion:
The prevalence of digital age mental health challenges, such as anxiety or depression, stems from various factors such as academic pressure, the desire to fit in, excessive family expectations, body image concerns, and the influence of social media.
To support youth’s mental health in the technology age, practical solutions, such as importance of time management, building resilience, effective communication about family expectations, promoting self-acceptance, and developing a healthy relationship with social media, can help.
To manage anxiety, they can use strategies like the ‘Accumulation of Small Efforts’ towards positive thoughts or behaviours, Self-CBT, Facing Adversity, and Regular Exercise. These approaches can help them to navigate the challenges of adolescence and build resilience for a brighter future.
Frequent Asked Questions (FAQs) :
- What are 5 coping skills for young anxiety in the digital age?
The coping skills for anxiety include contributing small consistent efforts towards positivity, self-CBT, acceptance of difficult times, balancing challenges with current their skill level, and regular exercise. - What is the fastest way to relieve anxiety at home?
Immediate relief at home can be achieved through deep breathing exercises, mindfulness meditation, or talking to a trusted friend or family member about your feelings. - What is the trick to calm young anxiety in the digital age?
The trick to calm anxiety involves practicing cognitive-behavioural techniques (CBT) and accepting hardships as opportunities for personal growth. - How do you deal with stress and anxiety?
Dealing with stress and anxiety involves making small, consistent efforts, practicing self-CBT, embracing challenges matching your skill level, regular exercise, and seeking support when needed.
Mental Health Help:
National Helplines:
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
- Crisis Text Line: Text HOME to 741741
- SAMHSA’s National Helpline: 1-800-662-HELP (4357)
Online Resources:
- NAMI (National Alliance on Mental Illness): https://www.nami.org
- MentalHealth.gov: https://www.mentalhealth.gov
Local Resources
When looking for mental health support, it’s often best to start locally. Many communities have mental health clinics, hospitals, and community centres that offer counselling and therapy services. You can find these services by searching online directories, like Psychology Today’s Therapist Finder, which allows you to filter results by location, specialty, and insurance coverage. Additionally, your primary care doctor can be a valuable resource, as they can refer you to local mental health professionals or services that meet your needs.
How to Find Help
Finding the right mental health help can be overwhelming, but there are several ways to simplify the process:
- Online Directories: Websites like Psychology Today, GoodTherapy, and Therapist Finder offer comprehensive directories of mental health professionals. These platforms let you search by location, issues treated, and insurance acceptance.
- Health Insurance Providers: Your health insurance provider can give you a list of covered mental health services and providers, ensuring you receive care within your network.
- Healthcare Providers: Don’t hesitate to speak with your primary care physician or a general practitioner. They can provide referrals to trusted mental health professionals or guide you on how to access the services you need.
References:
- Lim, M. H., & Gleeson, J. F. (2014). Social connectedness across the psychosis spectrum: Current issues and future directions for interventions in loneliness. Frontiers in psychiatry, 5, 154.
- Spear, L. P. (2000). The adolescent brain and age-related behavioral manifestations. Neuroscience & Biobehavioral Reviews, 24(4), 417-463.
- Vannucci, A., & Ohannessian, C. M. (2019). Social media use subgroups differentially predict psychosocial well-being during early adolescence. Journal of Youth and Adolescence, 48(8), 1469-1493.
- Bann, D., Hamer, M., Parsons, S., Ploubidis, G. B., & Sullivan, A. (2018). Does socioeconomic position predict grip strength in adulthood? Results from the UK Millennium Cohort Study. The Journals of Gerontology: Series A, 73(7), 1011-1016.
- Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.
- National Alliance on Mental Illness (NAMI). (n.d.). Retrieved from https://www.nami.org
- MentalHealth.gov. (n.d.). Retrieved from https://www.mentalhealth.gov
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