Anxiety is an all-too-common human experience. According to some studies, up to 33.7% of people are impacted by an anxiety disorder during their lifetime. Yet despite its prevalence, you might not know too much about anxiety. How does it manifest in the body? What emotions can it lead to? Is it really so prevalent?
These 11 facts about anxiety highlight some of the most important and interesting things you might not know about anxiety. Some of these facts speak to anxiety as an emotion and others to anxiety as a disorder. Each fact also offers a mindful tip – something to consider or practice.
Anxiety Facts & What to Do About Them
Anxiety can present itself in the physical body.
While we often consider anxiety to be a ‘mental’ challenge, it can create physical challenges as well. The mind and body are, in fact, intertwined. Physical symptoms of anxiety include headaches, backaches, nausea, and an irregular heartbeat.
Useful tip: A randomized study of 104 university students found that a week of daily 35-minute mindful walks improved sleep quality, mood, and mindfulness, whether the walks were in nature or in an urban setting. If it feels accessible for you, find a place you enjoy to take a slow and mindful walk. Note if any physical symptoms of anxiety shift during the walk.
Anxiety and depression prevalence increased by 25% globally in the first year of the COVID-19 pandemic.
Another of our top anxiety facts is this: The World Health Organization reported that in the first year of the COVID-19 pandemic, global prevalence of anxiety and depression increased by 25%. Multiple stress factors were reported, including social isolation and constraints on people’s ability to work.
Useful tip: A 2022 study of 1,209 employees found that better social connectedness was associated with lower risks of being diagnosed with depression and anxiety over the following year. Boost your sense of community by calling a friend, joining a local community group, or checking in on your neighbor. The benefits are mutual.
Anxiety can lead to anger.
Though anxiety and anger are distinct, anxiety can lead to anger. This doesn’t mean that all feelings of anger have roots in anxiety, but some do. One explanation is that anger is an offensive anxiety response – the ‘fight’ in our stress response.
Useful tip: A 2016 diary study of 86 people found that mindfulness predicted less anger expression and aggression indirectly, through less rumination on anger, and its authors suggest mindfulness training may help people reduce both the intensity of and rumination on anger. If you notice anger, try taking a few deep breaths. Some research suggests that daily abdominal breathing of 20-30 minutes may reduce stress and anxiety.
Only 43.2% of those with Generalized Anxiety Disorder (GAD) in the United States are receiving treatment.
Another of many anxiety disorder facts is that less than half of those with GAD in the U.S. are receiving treatment. An estimated 6.8 million adults in the U.S. are affected by the disorder. This means that millions of Americans may not be getting the help that they need.
Useful tip: Mindfulness and therapy can complement each other. If you are a therapist, you may consider ways of bringing mindfulness into your work with clients. A 2017 review concluded that mindfulness-based interventions are effective in reducing anxiety and depression symptom severity in a range of individuals. This is another of many important facts about anxiety and depression.
Anxiety can impact the structure and function of the brain.
Anxiety can change physiology, such as the structure and function of the brain. For instance, a 2016 review reported that pathological anxiety and chronic stress are linked to structural degeneration and impaired functioning of the prefrontal cortex and hippocampus.
Useful tip: Meditation has also been studied for its effects on the brain. One study of 30 long-term meditators and 30 matched controls found larger hippocampal dimensions in the meditators. A comparison like that can’t show that meditation caused the difference, but it may be one more reason to consider developing a daily practice. Start small, choosing a length of practice that works for you. Let it grow from there.
An estimated 31.9% of U.S. youth aged 13-18 have had an anxiety disorder.
A couple more facts about anxiety disorders: Youth and children feel it, too. It is estimated, based on survey data collected in 2001–2004, that 31.9% of youth between the ages of 13 and 18 have had an anxiety disorder. Of this number, an estimated 8.3% have been severely impaired by it.
Useful tip: If you’re a parent or teacher, consider using mindfulness to support children and teens. Some research suggests it may help reduce anxiety, depression, and emotional intensity and duration among youth. Start small and simple, finding age-appropriate ways to share mindfulness. Or, you might simply start by beginning a conversation. Check in with your youth – with curiosity and compassion.
Anxiety can make you more susceptible to illness.
Chronic stress can weaken your immune system, which can increase susceptibility to many illnesses. And how does stress relate to anxiety? Anxiety can be considered a reaction to stress. Therefore, if we are feeling anxious, there is probably stress underlying it.
Useful tip: If you’re chronically stressed, consider practicing yoga. The National Center for Complementary and Integrative Health reports that research suggests yoga may help relieve stress and manage anxiety symptoms. Set an intention to do ten minutes of asana practice each evening to unwind.
Anxiety disorders can increase the risk of addiction.
Since anxiety disorders can cause much emotional discomfort, those with the condition may turn to addictive substances for comfort. This can be considered an attempt to self-medicate – to take the edge off the troublesome feelings.
Useful tip: While mindfulness is not a treatment for addiction, it is worth exploring our emotions with compassion. This practice doesn’t stop uncomfortable emotions from arising. Instead, it shifts our relationship with them. As Kevin Griffin, a leader in the mindful recovery movement writes:
“Sometimes thoughts and emotions seem overwhelming, even in the context of mindfulness. At these times you might fall back on compassion—not pity—for yourself, for the great task you are attempting: facing down the demons of the heart and mind.”
Anxiety can negatively impact your relationships.
When we struggle with anxiety, it often ripples into our relationships. Anxiety can make us dependent or avoidant, both of which can take a toll on our closest relationships. A study of 33 couples in which the wife had an anxiety disorder found that her daily anxiety was associated with both partners’ perceptions of relationship quality.
Useful tip: If anxiety is impacting your relationships negatively, there are a number of helpful practices you can try. For example, you might try expressing gratitude for the relationship. Or, put your phone down to communicate with full presence.
Anxiety can impact your heart.
Another place that anxiety can show up in the body is in the heart. For instance, Harvard Health reports that people with GAD seem to suffer higher rates of heart attack and other cardiac events. The risk grows as the intensity and frequency of the anxiety grow.
Useful Tip: A 2021 study of 195 midlife women found that higher self-compassion was associated with lower subclinical cardiovascular disease, though one cross-sectional study can’t show cause. To boost self-compassion, consider self-compassion meditation. Or, start each morning with an intention such as: I will be patient, kind, and gentle with myself today.
Anxiety disorders are the most common mental illness in the United States.
The last of our anxiety facts is a reminder that if you’re experiencing anxiety, you are not alone. In the United States, ADAA reports that nearly 40 million people (18%) experience an anxiety disorder in any given year. While it is unfortunate that so many are struggling, it should also encourage us to reach out to loved ones. Chances are that others know something about what we’re going through.
Useful Tip: We’ve said it before, but it’s worth another mention: reach out to someone that you love or trust. This could be a friend, family member, or mental health professional. You do not need to struggle with anxiety by yourself. Mindfully note if there is any discomfort around seeking help. If so, start by talking to just one person you can trust. Expand your circle of support from there.
Key Takeaways
These important and interesting facts about anxiety show us just how prevalent anxiety is. They also show us the varied ways in which anxiety can impact our lives – from relationships to heart health to headaches.
Mindfulness and meditation can be used to support those with anxiety. However, please note that these practices are not treatments for anxiety. For severe anxiety or where trauma or addiction is present, speak to a doctor or mental healthcare professional for support.
And remember:
- Anxiety affects us not just emotionally but also physically.
- Youth experience anxiety, too (an estimated 31.9%).
- Anxiety can negatively impact your relationships.
- Anxiety can increase the risk of addiction.
- Anxiety disorders are the most common mental illness in the United States.
- Mindfulness-based interventions may reduce anxiety and depression symptom severity.
