Anxiety is one of the most common mental health disorders, affecting 1 in 14 people worldwide. It can lead to conditions such as depression, increased risk of suicide, disability, and heavy reliance on healthcare services. However, very few of those in need receive the necessary treatment.
Olivia Remes from the University of Cambridge shares her perspective on anxiety and explores methods to treat and manage this health disorder. She explains that while treatments like psychotherapy and medication exist, they often yield poor outcomes with high relapse rates. She emphasizes the importance of harnessing inner strength as we adjust our coping mechanisms.
Below is a summary of Olivia Remes’ speech on TEDxTalk on YouTube, which has garnered nearly 6 million views. This article highlights key strategies for managing anxiety and improving mental health, based on her original talk in English:
How Anxiety Forms
Imagine preparing for a party. You feel excited but also nervous. There’s a strange sensation in your stomach, almost like another heartbeat. Something holds you back, warning: “Don’t get too happy. Better to be cautious; otherwise, something bad might happen.”
At the party, someone approaches and starts a conversation. As this happens, your mind races, your heart pounds, you sweat, and you feel as if you’re dissociating, experiencing an out-of-body sensation. You tell yourself, “Stay calm,” but things spiral further. After a few minutes, the person leaves, and you’re left feeling utterly defeated.
Or imagine feeling panicked every time you’re in a crowded space. On a bus or in a busy area, you feel hot, nauseous, and uneasy. To avoid these feelings, you start avoiding such places, leading to loneliness and isolation.
If you relate to these scenarios, you might be experiencing an anxiety disorder, a far more common problem than most people realize. Currently, 1 in 14 people globally suffers from anxiety disorders. Each year, the cost of treating this mental health issue exceeds $42 billion.
The Impact of Anxiety
Anxiety can lead to depression, school dropout, and even suicide. It hampers focus, makes it harder to hold down a job, and can ruin relationships. Yet, many dismiss anxiety as mere nervousness or a weakness to overcome.
However, anxiety is much more complex. To understand it better, we must distinguish between normal anxiety and anxiety disorders.
- Normal Anxiety is a natural emotion that helps us respond to stressful situations, like running from a bear in the woods.
- Anxiety Disorders, on the other hand, occur when anxiety arises in non-threatening situations, often taking extreme forms.
Three Effective Strategies to Cope with Anxiety
Regardless of the type of anxiety you experience, there are actionable ways to reduce it. These strategies are simple and can be implemented starting today:
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Do Things Imperfectly
Instead of being paralyzed by perfectionism, adopt the motto: “Anything worth doing is worth doing badly the first time.” This approach helps you get started and reduces the pressure.
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Forgive Yourself
Stop criticizing yourself for minor mistakes. Forgive yourself for anything, from recent missteps to past regrets. This fosters self-compassion and aids the healing process.
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Find Purpose and Meaning in Life
Having a goal or reason to live helps you endure tough times and boosts mental health. Doing something with others in mind—whether volunteering or sharing knowledge—can transform your life.
Anxiety is not insurmountable. By changing how you cope and perceive it, you can regain control. Start with small steps today, and you’ll see significant improvements in your life.
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