Expert Reveals Three Effective Strategies to Prevent Anxiety from Disrupting Daily Life

In a recent discussion, clinical psychologist Rachel Zack Ishikawa highlights three key approaches to managing anxiety and preventing it from interfering with everyday activities. According to a 2025 mental health poll by the American Psychiatric Association, 60% of Americans experience anxiety related to global events, family safety, or financial concerns. While anxiety serves an adaptive function by motivating us to confront challenges, it can become problematic when it leads to overwhelming distress, avoidance behaviors, and impairment. Anxiety disorders are highly prevalent, affecting approximately one in three adults during their lifetime.

The rise in reported anxiety symptoms may be partly due to increased awareness and reduced stigma, encouraging more people to seek help rather than an actual surge in disorder prevalence. To prevent anxiety from escalating, experts recommend focusing on three areas: behavioral avoidance, ruminative worry, and physiological hypervigilance.

One effective method is exposure-based living, which involves gradually confronting feared situations rather than avoiding them. This helps the brain realize that many anxiety-provoking scenarios are safe and manageable. Cognitive techniques, such as challenging unhelpful thoughts—asking oneself questions like "Is this outcome certain?" or exploring alternative possibilities—promote balanced thinking. Additionally, targeting the physical symptoms of anxiety—racing heart, sweating, nausea—by recognizing that these sensations are not inherently dangerous can calm the nervous system and diminish the perception of threat.

Another factor influencing anxiety levels is social media use. While problematic usage linked to negative self-esteem, social comparison, and loneliness can exacerbate anxiety, active engagement on social media—sharing content and communicating—may be less harmful and sometimes beneficial. Using social media for emotional validation or escapism, however, tends to increase mental health risks.

Regarding the impact of the COVID-19 pandemic, anxiety levels peaked in the early years due to fears about health and financial stability. However, longitudinal studies indicate that, over time, anxiety rates have returned to pre-pandemic levels, reflecting the resilience of individuals and communities.

Understanding these strategies and influences can empower individuals to manage anxiety effectively and maintain emotional well-being amidst ongoing societal challenges.

source: https://medicalxpress.com/news/2025-10-qa-strategies-anxiety-escalating-daily.html