Anxiety, Depression, and Stress in Young Adults (18-25 Age Group): Symptoms, Causes, and Effective Treatment Options

Presently, in the past-faced world, anxiety, depression, and stress have become increasingly common among young adults aged 18 to 25. At this stage of life, individual often experience major transitions, responsibilities, and emotional challenges, making individuals more vulnerable to mental health struggles.

Stress can arise from many situations, such as losing a job, separating from a partner, experiencing heartbreak, or going through a divorce. Even positive life changes can feel overwhelming. Getting married, welcoming a newborn baby, or starting a new job may bring happiness, but they also come with adjustment and uncertainty that obviously lead to stress and anxiety.

It is universal truth that most of us experience stress and anxiety at the some point of life. However, their intensity and impact vary from person to person and depend largely on individual circumstances and coping abilities.

Many people in our society believe that stress is both good and bad, but it's neither. People experience stress when they consider it as out of control, and it naturally arises outside your daily routines, and its intensity depends on how you counter it and also your capability to manage it and other similar dealings in the future.

Psychologists have observed that when a person surrenders and gives up without coping with stressful situations, more often depression and anxiety become more visible as well as danger.

Anxiety and depressive disorders are common among people that are affecting more than 40 million adults in United States of America, or around 18% of its total population yearly. Further the World Health Organization has projected that the COVID-19 pandemic contributed to a 27.6% upsurge in depression and 25.6% surge in anxiety disorders across the world in the year 2020.

THE MOST COMMON ANXIETY DISORDERS INCLUDE:

Specific Phobias

It involves phobias, or fears, related to animals, such as spiders, cats, or dogs; the natural environment, such as heights, storms, or water; blood, injections, or injuries; or specific situations, such as airplanes, elevators, or enclosed spaces.

Social Anxiety Disorder:

Such fears arise from being around other people, in groups, at gatherings, or in social situations where there is a crowd.

GENERALIZED ANXIETY DISORDER (GAD)

Generalized Anxiety Disorder is a mental health disorder, illness, or condition categorized by constant and extreme concern about daily life activities or situations. It is very difficult to manager and it more often occurs without a specific cause.

GAD is characterized by intense and constant worrying, overthinking, or overanalyzing about activities of daily life or situations. It is very difficult to control and may occur without a specific cause.

 People with GAD commonly experience:

• Persistent worrying or overthinking
• Restlessness or feeling on edge
• Difficulty concentrating
• Fatigue
• Irritability
• Muscle tension
• Sleep disturbances

 These symptoms typically last for six months or more and can interfere with daily activities and relationships.

Separation Anxiety:

This is an extreme fear of, or anxiety relating to separation from attachment or loved ones or figures or items.

Panic disorder: This is a sudden and repeated episode of powerful fear or uneasiness that accompanied by physical symptoms.

Common Depressive Disorders

The most popular depressive disorders include:

Major Depressive disorder: This is a depressed mood that lasts for a two-week period. This could occur as a single or recurrent episode.

Persistent depressive disorder: This is a depressed mood that occurs almost every day for at least two years

Researchers discovered that those having anxiety disorders commonly experience depression or vice versa. Around 10% of people worldwide are struggling with anxiety and depression. Nonetheless, though anxiety and depressive disorders are highly treatable, but unfortunately only a small percentage of affected people either approach or receive treatment.

HOW STRESS, ANXIETY, AND DEPRESSION ARE CONNECTED

There are several reasons of anxiety and depression. Many things are responsible for it, and they may be genetics, environmental exposure, personality, life events, etc.

EARLY WARNING SIGNS

Early signs of anxiety and depression

An initial threatening signal for anxiety or depression are considerable when someone starts avoiding things once enjoyed.

Additionally, other warning signs for anxiety include:

• Shakiness
• Boost up heart rate
• Tightness in the chest
• Fast breathing
• Battling thoughts

For the moment, warning signs for depression include:

• Staying away from people and social gathering
• Persistent negative thoughts
• Frequent feelings of sadness

PROGRESSIVE SYMPTOMS OF ANXIETY AND DEPRESSION

Progressive indications of generalized anxiety disorder include:

Extreme worry occurring more days than not for at least six months

• Feeling restlessness
• Exhaustion or regularly feeling worn-out
• Unable to focused
• Touchiness
• Muscle tension
• Sleep disturbances, like difficulty falling or staying asleep
• Suffering or damage in social, work-related or other important areas of functioning

Advanced indications of a major depressive disorder include:

• Sensitivity down or unhappy most of the day, nearly every day
• Reduced interest in activities you enjoyed earlier
• Momentous modifications in your weight (increase or decrease)
• Struggling to sleep, like difficulty falling, staying asleep or sleeping too much
• Exhaustion or commonly feeling tired
• Unable to concentrate
• Recurring thoughts of death
• Suffering or impairment in social, occupational or other important areas of functioning
• PRACTICAL TIPS TO MANAGE ANXIETY AND DEPRESSION

To manage, cope or get rid of anxiety and depression, try these tips:

Try diaphragmatic and square breathing techniques.

Diaphragmatic Breathing means taking a deep breath using your diaphragm. When you breathe in, your stomach should rise, not your chest.

Square breathing

• Breathe in slowly for 5 counts.
• Hold your breath for 5 counts.
• Breathe out for 5 counts.
• Hold again for 5 counts.
• Then repeat.

Challenge Your Thoughts

This means that, without judging a situation as good or bad, you concentrate only on what you are feeling and think about what you can control.

You can control:

• Accepting your emotions
• Understanding your feelings
• Choosing how you react to stress

It is important to pay attention to facts instead of chasing myths. Sometimes anxious or depressive thoughts are not based on real facts. Facts are objective; they are not presumptions or beliefs. In such situations, it is better to ask yourself:

• What am I feeling?
• What are these emotions?
• How would I like the situation to turn out?
• What are the facts?

After that, find small yet specific objectives to help you reach your preferred outcome. If you are unable to recognize your emotions and connect a negative thought to a situation, the result may be avoidance and increased anxiety or depression.

FOCUS ON THE FACTS

Focus on facts rather than assumptions. Ask yourself:

• What am I feeling?
• What are these emotions?
• What are the facts?
• What outcome do I want?

Set small, realistic goals to move toward your desired outcome.

WHEN SHOULD YOU ASK FOR PROFESSIONAL HELP?

It is highly recommended to see a healthcare professional whenever you:

• Notice difficulty in performing normal activities of daily life.
• Avoid activities you once enjoyed.
•  Find it difficult to get out of bed.

TREATMENT FOR ANXIETY AND DEPRESSION

It is widely recognized that medication and psychotherapy are among the most effective treatments for many people struggling with anxiety and depression. A primary care provider or psychiatrist may prescribe medication to help reduce symptoms. Many people also benefit from outpatient psychotherapy, such as cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT).

Additional supportive strategies include:

• Regular exercise
• Balanced nutrition
• Social support
• Adequate sleep
• Healthy stress management
• Avoiding alcohol and recreational drugs
• Joining support groups

If your depression or anxiety is severe or long-lasting, seek urgent help without delay. This may include calling a crisis helpline, visiting the nearest emergency department for a mental health evaluation, or participating in an inpatient or outpatient treatment program until your symptoms improve.

WHY ADDRESSING MENTAL HEALTH MATTERS

Taking care of your mental health is essential for living a healthy, happy, and fulfilling life. Accepting your mental health challenges and seeking treatment can help build resilience. It enables you to manage stress, cope effectively, and prepare yourself to deal with anxious or depressive thoughts.

Stressful situations are a part of life. How you prepare yourself to respond can determine how deeply these situations affect you. Since many resources are available for managing anxiety, depression, and stress, consult your healthcare provider if you experience any mental health concerns.