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Coping with Midlife Anxiety

Anxiety UK’s Dave Smithson speaks to Sara Whatley about how the midlife population is experiencing anxiety, and what to do about it

At some point in life, everyone will experience anxiety. It might be staying away from home for the first time, or sitting an exam. It might be a work interview, or a first date. Money worries can cause anxiety, as can concerns over politics, the climate crisis, housing, and health.

In fact any number of things will cause certain people to feel anxious, and the triggers will be different for everybody. Some anxieties are mild and manageable, while others are severe and may require some outside help.

An age group you may not at first associate with feeling anxious is people in their middle life – an age group which is likely viewed by many as being quite ‘sorted’. But charity Anxiety UK have revealed quite the opposite: midlife anxiety is a very real and common thing.

Anxiety UK is a national registered charity established in 1970 to support those affected by anxiety, stress, and anxiety-based depression. It offers a range of services, including a user-led ethos, which is run by and for those with anxiety, many of whom have lived experience. It also provides funding, which relies on fundraisers, donors, and income from services without public funding. Anxiety UK aims to reduce the distress and isolation caused by anxiety through various supportive measures and resources.

I spoke with David Smithson, Director of Communications and External Affairs at Anxiety UK about midlife anxiety; the triggers, the symptoms, and some of the coping strategies that can help alleviate it.

Sara Whatley: How common is midlife anxiety?

David Smithson: Midlife anxiety is quite common. Middle-aged adults (45-59 years) report the highest levels of anxiety and are the least happy compared to other age groups. Women, particularly those

going through perimenopause and menopause, are more likely to experience anxiety due to hormonal fluctuations. Studies show that 98% of women in these stages report anxiety, and 61% of them have been recommended anxiolytics, although alternative treatments may be more appropriate for long-term management.

 

SW: At an age when many think they should be ‘sorted’, do people typically seek help or suffer alone?

DS: Many middle-aged individuals hesitate to seek help for anxiety due to societal stigma around mental health issues; a strong sense of self-reliance and fear of judgment; and denial of the severity of their anxiety and lack of awareness of available resources.

Seeking help is crucial and should be viewed as a sign of strength and self- awareness rather than weakness.

 

SW: What triggers can cause midlife anxiety?

DS: Midlife anxiety can be triggered by a variety of factors, including:

Career regrets and financial responsibilities: Regretting past career choices and feeling trapped by financial obligations, such as mortgage payments, retirement savings, and funding children’s education, can all create significant stress and anxiety.

Shifts in relationships and family dynamics: Midlife often brings about changes such as caring for aging parents, adjusting to children becoming more independent, and potential friction in spousal relationships. These shifts can lead to feelings of unease and worry.

Health concerns: Increased awareness of health and wellbeing changes can heighten anxiety, especially as individuals notice more frequent or severe health issues.

 

SW: Can you explain some anxiety symptoms and how best people can recognise it themselves?

DS: Symptoms of anxiety can be categorised into psychological, physical, and behavioural signs.

Psychological: Constant worry, spinning thoughts, insomnia.

Physical: Racing heartbeat, nausea, headaches, muscle tension.

Behavioural: Restlessness, avoidance of anxiety triggers, social isolation.

Recognising these symptoms early can help in managing anxiety effectively.

 

SW: What support can friends and family offer?

DS: Supportive actions from friends, family, and children are very important and can include active listening and empathy by providing a non- judgmental ear and understanding their struggles. Support can also be offered by encouraging professional help and promoting healthy habits; maintaining social connections and planning enjoyable activities; educating themselves about midlife anxiety and sharing helpful resources; and finally helping with daily responsibilities and celebrating small successes to boost confidence.

FIVE COPING STRATEGIES TO HELP RELIEVE MIDLIFE ANXIETY

1 EMBRACING CHANGE

Accepting and adapting to changes by expressing thoughts through journaling or talking to a trusted friend.

2 ENGAGING IN HOBBIES

Trying new or old hobbies to bring excitement and fulfilment.

3 POSITIVE AGING PERSPECTIVE

Viewing aging positively and recognising new opportunities.

4 SELF-CARE

Prioritising proper nutrition, exercise, and relaxation techniques such as mindfulness or yoga.

5 PROFESSIONAL HELP

Seeking support from therapists or counsellors and considering herbal remedies such as chamomile, valerian, or Kalms Lavender.

 

For more information visit www.anxietyuk.org.uk

 

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