When Anxiety Starts in Your 30s
What is it about turning 30 that makes it feel like one big worry wart?
The 20s can be a time of tumult but also a time of still-having-lots-of-fun! There is still time for less worry, fun, and just being plain spontaneous. Many of us are still in school or just starting out in our professional lives. It is a hard time but also an exciting time. New jobs, maybe advanced schooling, dating new people, new friendships…maybe a new condo or even a new city.
Then comes 30 and it seems the world gets a bit more loaded down. With the 30s comes our continued (and hopefully advanced) careers, commitment to long-term partnerships, possibly babies, pets, and houses.
What also comes is constant worry about finances, relationships, our parents….the list goes on.
Studies show that the average age of onset for a Generalized Anxiety Disorder in the US is 31. And not that most of us have a diagnosable condition like GAD. But most people (mostly women) in their 30s know what I am talking about when I speak about this constant sense of worry.
So here are some ways of dealing with anxiety when it starts to show up in your life.
Acknowledge that feeling is anxiety and begin to look at the themes and patterns in your life that trigger anxiety.
Take a look at the thoughts that you are having that are causing the anxiety. What is it exactly that you are saying to yourself? Write them down. For example, “How am I going to pay rent?” or “What if I screw up my talk at tomorrow’s meeting??” Now you need to talk back to the negative thoughts with positive affirmations. At the very least, you must at least make it a neutral statement.
Control the controllables. Anxiety is almost always future-focused. What can you take care of right now?
Take time every day to meditate. Use an app to help you if you need it. (I do! I love Headspace)
Work out. It works. It really does help bring down anxiety levels.
Look at your diet. There is more and more research proving the benefits of a healthy diet when it comes to our mental health. You can check out this conversation with psychiatrist Dr. Drew Ramsey on my podcast, Badass Confidence Coach, where he talks all about the importance of our diets in staving off anxiety and depression.
https://podcasts.apple.com/us/podcast/badass-confidence-coach/id1493475156?i=1000520031004
If there are certain people who trigger your anxiety, then you may need to limit your facetime/interactions with them. If you can’t or don’t want to remove them from your life, then at the minimum, reduce time spent with them.
Limit your social media usage. If scrolling through others’ highlight reels has you feeling worried about your own life and comparing yourself to others, then it’s time to cut it wayyyy back.
Really, if something is not helping you but hindering your mental health, it’s time to cut it down or out of your life.
“Ooh yes, I want to worry and be stressed all the time!” Said no one EVER.
We all need our mental health working well and keeping us at peace and content. Every day. So let’s strive for it.