Anxiety: A Natural Emotion, A Modern Challenge

We’ve all felt it, that knot in the stomach before a big presentation, a racing heart when you’re running late. This is a normal stress response. In its purest form, anxiety is simply the body’s way of protecting us. It sharpens focus, quickens reflexes, and prepares us to meet challenges head-on. Yet, when anxiety lingers long after the challenge is over or, worse, appears without warning, it becomes less of a shield and more of a weight.

In Singapore, approximately 1.6% of adults have had Generalised Anxiety Disorder in their lifetime (2016 data), and about 13.9% have experienced at least one mental disorder, including mood, anxiety, or alcohol-use disorders.

Why Do We Feel Anxious?

Anxiety isn’t a weakness; it’s biology. When faced with stress, our brain releases chemicals like cortisol and adrenaline, priming us for the “fight-or-flight” response. For some, this response is triggered too often or doesn’t switch off, leaving the body stuck in a state of alert.

Factors that contribute include:

• Genetics: A family history of anxiety or mental health conditions can increase risk.

• Brain Chemistry: Imbalances in neurotransmitters affect how we respond to stress.

• Personality: Highly sensitive or perfectionist personalities may be more prone to anxiety.

• Life Experiences: Trauma, chronic stress, or childhood pressures can set long-lasting patterns.

For children in Singapore, anxiety may show up as school refusal, frequent stomachaches, or fear of disappointing parents. In adults, it may manifest as overthinking, insomnia, or an inability to relax even in safe situations.

If left unchecked, persistent anxiety doesn’t just live in the mind, it can weaken the immune system, raise blood pressure, and increase the risk of heart disease.

Major Types of Anxiety Disorders

Not all anxiety looks the same. Understanding the different forms is the first step to managing them:

• Generalized Anxiety Disorder (GAD): Persistent, excessive worry about daily life whether health, money, family, or work.

• Obsessive-Compulsive Disorder (OCD): Repetitive thoughts and behaviors that intrude on normal routines.

• Panic Disorder: Sudden waves of fear accompanied by heart palpitations, chest pain, or dizziness.

• Post-Traumatic Stress Disorder (PTSD): Anxiety triggered by past trauma, often accompanied by flashbacks or nightmares.

• Social Anxiety Disorder: Intense fear of being judged in social settings, leading to avoidance and isolation.

Each of these carries its own challenges but all share a common thread: the feeling of being trapped in a cycle of fear and worry.

How Anxiety Shows Up in the Mind and Body

Anxiety is not always visible, but its effects ripple through both mind and body.

On the emotional level, people may feel:

• Irritable or restless

• Easily startled

• Impatient or unable to concentrate

• Caught in cycles of worry or panic
  
  

On the physical level, symptoms often appear as:

• Muscle tension, trembling, or twitching

• Sweating, clammy hands, or sudden chills

• Palpitations and shortness of breath

• Digestive issues such as diarrhoea or nausea

• Dry mouth, dizziness, or difficulty swallowing

Children may show anxiety differently, through frequent stomachaches, clinginess, refusal to go to school, or sudden changes in sleep patterns. These are often dismissed as phases, but can be early indicators of something deeper.

Wellness Tips for Managing Anxiety Naturally

While professional help is sometimes essential, lifestyle and wellness habits play a powerful role in easing anxiety. At Hysses, we believe in a holistic approach, nurturing body, mind, and environment in harmony with nature.

1. Nourish Through Food

What we eat has a direct influence on mood and energy.

• Choose calming foods: Magnesium-rich greens, omega-3 fatty acids in salmon and flaxseeds, and vitamin B-rich whole grains all support the nervous system.

• Limit stimulants: Excessive caffeine and sugar spike energy and worsen restlessness. Opt instead for soothing teas like chamomile or lemon balm.

• Hydrate: Dehydration often worsens feelings of fatigue and anxiety.

2. Move the Body

Exercise is nature’s anti-stress medicine. Just 20–30 minutes of movement helps release endorphins, your body’s natural mood boosters.

• Gentle yoga poses and stretching encourage relaxation.

• Brisk walking in a park provides both exercise and the healing effects of nature.

• Even simple desk stretches during work can prevent tension build-up.

3. Rest and Sleep Well

A tired body is more vulnerable to anxiety.

• Keep a sleep routine: Go to bed and wake up at the same time daily.

• Disconnect from screens: Blue light disrupts melatonin, your sleep hormone.

• Create a calming ritual: A warm shower, journaling, or diffusing essential oils before bed can signal the body to relax.

4. Calm the Mind

Training the mind to pause is an antidote to overthinking.

• Breathing exercises: Inhale deeply for four counts, hold for four, exhale for four. Repeat until the body feels grounded.

• Meditation and mindfulness: Even five minutes of daily practice can reduce stress levels.

• Creative outlets: Art, music, or even simple doodling helps redirect nervous energy into expression.

Anxiety does not exist in isolation, it affects families and households as a whole. A parent coping with constant worry may unintentionally pass stress on to their children, while a child experiencing anxiety may create tension at home if their needs are misunderstood.

Anxiety in Children and Teens

In Singapore, the academic environment is one of the most common stressors for young people. A 2018 Programme for International Student Assessment (PISA) survey reported that 76% of Singapore students felt very anxious before a test, even if they were well prepared (National Institute of Education, NTU). Similarly, a 2022 Duke-NUS and Institute of Mental Health study found that about 13% of youths aged 4–21 showed symptoms of anxiety, and those affected missed an average of 24 days of school annually.

These findings highlight the importance of early recognition. Parents can help by:

• Encouraging open, judgment-free conversations about feelings.

• Teaching children relaxation techniques such as breathing exercises.

• Balancing academic demands with play, time in nature, and creative hobbies.

• Seeking professional support when anxiety disrupts school, sleep, or social life.
  

Creating a Calmer Home Environment

The home environment can either amplify stress or provide a much-needed sanctuary. Research suggests that exposure to greenery and natural light reduces mild anxiety and improves overall well-being. Simple changes can make a tangible difference:

• Declutter regularly: A tidy space lowers overstimulation.

• Bring nature indoors: Houseplants or even views of trees outside windows can improve mood.

• Establish quiet zones: Designating a corner with books, cushions, or calming scents allows both children and adults to retreat when emotions run high.

Why This Matters

Unchecked anxiety in children and families doesn’t just cause discomfort, it can lead to disrupted schooling, strained family relationships, and long-term mental health challenges. Recognising the signs early, making supportive changes at home, and seeking timely professional help are crucial steps in ensuring well-being.

When to Seek Help

While lifestyle adjustments and home wellness are powerful, professional support is sometimes necessary. It’s important to seek help if:

• Anxiety is persistent and disrupts work, school, or relationships.

• Physical symptoms (heart palpitations, insomnia, digestive issues) occur frequently.

• There is reliance on alcohol or unhealthy coping mechanisms.

• Children show repeated refusal to attend school, extreme clinginess, or aggression.

Counselors, therapists, and doctors can provide tools such as Cognitive Behavioral Therapy (CBT) or medication when required. Seeking help early prevents anxiety from deepening into depression or other mental health conditions.

Aromatherapy: Nature’s Gentle Ally

At Hysses, we believe in harnessing the gifts of nature to support mind and body. Aromatherapy is not a cure for anxiety, but it can be a comforting companion on the wellness journey. Essential oils, when diffused, inhaled, or used in massage, interact with the brain’s limbic system, the part that governs emotions.

Some essential oils that may help ease anxiety include:

• Lavender – Comforts the mind, easing feelings of suffocation and tightness.

• Neroli – Restores inner peace, helping those carrying unresolved emotional pain.

• Rose & Palmarosa – Gentle companions during moments of loneliness or grief.

• Jasmine – Both uplifting and calming, ideal for alternating moods.

• Ylang Ylang – Calms restless thoughts and supports emotional balance.

These oils can be diffused in living spaces, added to warm baths, or blended with carrier oils for mindful self-massage. More than just fragrance, they become rituals, reminders to pause, breathe, and reconnect with calm.

Taking Anxiety Seriously

Anxiety is not “just stress.” It is a call from the body and mind for balance, rest, and care. With mindful lifestyle choices, supportive environments, and natural allies like aromatherapy, we can gently guide ourselves back to calm. And when professional help is needed, seeking it is not weakness; it is strength.

At Hysses, we invite you to discover how nature’s scents and rituals can weave serenity into everyday life. Because wellness isn’t about silencing anxiety, it’s about creating spaces where peace has room to bloom.