U.S. Task Recommends Americans Under 65 Get Screened for Anxiety — Let’s Unpack, Shall We?
Dr. Samantha Boardman, psychiatrist and author extraordinaire, breaks down the news and gives us tips on how to manage anxiety in these stressful times...
Last week, I read a headline in The New York Times that stopped me in my tracks.
Source: The New York Times
What?
I immediately texted noted psychiatrist, author, and fellow Bulletin writer, Dr. Samantha Boardman.
Photo courtesy: Dr. Samantha Boardman
What does it all mean?
On a basic level, what is anxiety?
And how do we manage it?
But first, the news.
DO WE REALLY NEED TO GET SCREENED FOR ANXIETY?
ALINA CHO: A U.S. task force is now recommending that all Americans under the age of 65 should be screened for anxiety. And they gave a variety of topline reasons: the pandemic, inflation. When you read that, what was your first thought? Were you surprised?
DR. SAMANTHA BOARDMAN: I wasn't surprised. Because the very same recommendations had been made for adolescents and teenagers.
ALINA CHO: Interesting.
DR. SAMANTHA BOARDMAN: Look, why are they doing this right now? There has been certainly an uptick in anxiety.
Source: Canva
From August of 2020 to February of 2021, the number of Americans who were reporting symptoms of anxiety or a depressive disorder increased significantly, about five percent. It was a big bump.
ALINA CHO: Wow.
DR. SAMANTHA BOARDMAN: Especially women these days are complaining of more anxiety than ever. Women have been bearing the brunt of all of this, juggling taking care of kids, working from home. Stress, anxiety, and sadness among women are at a 10-year high.
Source: USA Today
ALINA CHO: Wow. Wow.
DR. SAMANTHA BOARDMAN: What I worry about is, it's not going to be very helpful if people screen in for anxiety, but then, we don't have follow-up to help them...
ALINA CHO: … manage it.
DR. SAMANTHA BOARDMAN: Because then, you really do need to see a therapist who needs to formally assess you and decide if you have an anxiety disorder. The screening tool [likely a questionnaire] is not sufficient enough to diagnose it. And it could just be a moment in time that you're feeling this way, you know?
ALINA CHO: Right.
DR. SAMANTHA BOARDMAN: So, there's really no point if we don't have follow-up.
ANXIETY CAN BE GOOD FOR YOU
ALINA CHO: Let me, on a very basic level, ask you this. What is anxiety and how do you know if you have it?
DR. SAMANTHA BOARDMAN: Well, number one, anxiety is very normal and is a very normal emotion that one has, and it is a natural response to a threatening or a stressful situation. We actually benefit tremendously from anxiety.
ALINA CHO: Well, and to your point, it also can sort-of help kick your butt in gear sometimes.
DR. SAMANTHA BOARDMAN: It is how you sort-of re-goal. It’s your body or your brain telling you, “I need to buckle down.”
ALINA CHO: Totally.
DR. SAMANTHA BOARDMAN: Anxiety disorder is when intense fear, distress or [feelings of being overwhelmed], they're preventing you from living your everyday life.
ALINA CHO: Left untreated, why is this so dangerous?
DR. SAMANTHA BOARDMAN: I think when you're living in that ongoing place of that flight or fight response to everything, and you're living in a constant state of anxiety, [it's] bad for your physical health. It’s bad for your blood pressure. It's bad for your heart rate.
Source: Canva
But also, the mental ramifications of constantly being in an anxious state of mind — it affects your social interactions.
Source: Canva
It affects your ability to be productive. It affects your ability to concentrate.
Source: Canva
It affects your ability just to live a meaningful life. And so that it is very disruptive and debilitating. The good news is we have very good treatments, such as CBT, cognitive base therapy.
ALINA CHO: And what's that?
DR. SAMANTHA BOARDMAN: CBT is a time-limited form of therapy where you meet with somebody in 10 or 12 sessions, and you learn ways to limit your catastrophizing when something stressful occurs. You learn how to put things in perspective, how to take a step back.
HOW DO YOU MANAGE ANXIETY?
ALINA CHO: What are the things that you can do to manage anxiety?
DR. SAMANTHA BOARDMAN: I don't know if you've heard of the 3-3-3 rule.
ALINA CHO: No.
DR. SAMANTHA BOARDMAN: It’s a common technique that people use for coping with anxiety. If you’re feeling like you’re in the throes of anxiety or overwhelmed with apprehension, dread or worry then the 3-3-3 rule involves naming three things that you see in the moment, identifying three sounds that you hear and moving or touching three things. And I've found that to be quite helpful for people.
ALINA CHO: Why?
DR. SAMANTHA BOARDMAN: I think it just kind-of removes you from that fixation on your internal state.
ALINA CHO: Got it.
DR. SAMANTHA BOARDMAN: Meditation is tremendously helpful for people with anxiety.
Source: Canva
We also know that exercise, spending time in nature also is very helpful.
Source: Canva
ALINA CHO: Which are things you talk about in your book, Everyday Vitality.
Source: Amazon
DR. SAMANTHA BOARDMAN: Actually, it's just the simplest intervention, just looking at a tree, even if you can't go outside, can help.
ALINA CHO: Oh my God.
DR. SAMANTHA BOARDMAN: Watering your plant. It's like a natural Klonopin. We should be prescribing walks in a park to help decrease anxiety. People say yoga really helps them; deep breathing can be very powerful. The key is to find what works for you.