By Dr. Marli Parobek
When we consider summer, our first thoughts may be the carefree vacations, time off school, relaxed schedules, and the beautiful Pacific Northwest sunshine. As any good PNW resident, we are also careful not to tell too many people about our marvelous summers, lest we be overrun with visitors.
One topic worth discussing, even in the midst of all this natural beauty, is anxiety. Per the DSM-V, the statistical manual of mental disorders, clinical anxiety is when an individual is affected by excessive worry, impaired social and occupational functioning, and may include physical symptoms of fatigue, irritability, muscle tension, insomnia, irritability, and difficulty concentrating.
According to a 2021 survey from the National Alliance on Mental Illness, 46.3% of adults in Washington state report symptoms of anxiety or depression. Nationally, we are average among the lower 50 states, at 19.3%. California, Oregon, and Nevada are the top three, and Hawaii and both the Dakotas are the lowest. Must be the fresh Aloha pineapples. Or perhaps the deep-fried chislic of South Dakota?
Winter season can take credit for seasonal affective disorder; however, summer has the box office hit: “Summer Scaries.” Also known as summer seasonal affective disorder, these symptoms can manifest themselves as heightened worry, social anxiety, panic attacks, or physical symptoms. A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes and is often accompanied by physical symptoms.Somatic (physical) symptoms include nausea, shortness of breath, racing heart, feeling dizzy, or shaking.
But I thought summer was relaxing. Why so anxious, Charlie Brown? For those who remember this Charles Schulz character, he constantly struggled with anxiety and feelings of inadequacy. In this case, the pressure and the triggers were centered around Charlie facing challenging social situations. You may not be catching the fly ball or asking the Little Red-Haired girl to dance, but if you have ever felt nervous in a social situation, pressured to perform, or felt judged, then you have been anxious.
Another common symptom of anxiety is worry. For this, we will turn to our pal Piglet from the classic story of “Winnie the Pooh.” Psychology majors love this series because there is something for everyone. Tigger has ADHD, Eeyore has major depression, and Piglet is the poster child for panic disorder. “It’s a little Anxious,” Piglet said to himself, “to be a Very Small Animal Entirely Surrounded by Water.” Finally, we have confirmation that The Hundred Acre Wood was not two hours from London. It is on Vashon.
The anxiety symptoms of catastrophizing, irritability, feeling keyed up or on edge, all activate the autonomic symptoms. No wonder this state of hyperarousal produces sleep disturbances, changes in appetite, and avoidance behaviors. Avoidance behavior includes isolating from social events or people that make us feel overwhelmed and overload our senses.
Ok, so what now? How do we prevent anxiety and what do we do when we are anxious? For advice on the subject, we will turn to my horse friend, Judy. One of her favorite sayings was, “Stop borrowing trouble.” Horse people tend to be intelligent, practical people who circumvent horse butts to prevent getting kicked and can use duct tape and bailing twine to solve any problem.
When we “borrow trouble,” we conjure up the worst-case scenario, then immediately apply it to ourselves. Instead, be practical and pragmatic. Chances are things will be fine, and don’t worry about what is out of your control. Do protect yourself and be prepared, but do not allow fear to prevent you from living. “Keep calm and canter on.”
Avoid anxiety triggers. If you know for sure that certain media outlets, individuals, or topics of discussion “get your dander up,” then avoid the situation. Asking friends and family to have a calm conversation is a way to advocate for yourself. Be kind to your sympathetic nervous system, which is already taxed with missed ferries, raccoons in the trash, and plotting revenge on the deer that ate my last tomato plant. I know who you are, I have it on video.
Lastly, the best way to conquer anxiety is to face the world with a friend in tow. Whether accompanied by a biped or quadruped mammal, “You got a friend in me.” According to the National Mental Health Foundation, we all benefit from the support of friends. Companionship makes us feel brave, reduces isolation, and provides perspective and emotional support. We are never quite so scared when we have someone else to share the moment.
