Coping with Anxiety: Tech and Tips for Today

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Anxiety is the most common mental health challenge we face today. According to the National Institute of Mental Health, 19% of U.S. adults—roughly 63.6 million people—experienced an anxiety disorder in the past year. That’s a staggering number, and it’s not just adults. Children and adolescents are increasingly affected, with 500 kids referred daily for anxiety-related concerns, more than double the pre-pandemic rate. Here at JRC, we see this first hand. Anxiety seems to be the challenge of our time. But there’s hope, and technology is stepping up to offer new ways to manage anxiety when professional help isn’t immediately available. Let’s explore what a recent article tells us about anxiety and how tech can help, along with practical steps you can take today.

Why Anxiety is So Common

Anxiety isn’t just a feeling of worry—it’s a mix of cognitive, emotional, and physical symptoms. Trouble concentrating, irritability, heart palpitations, shaking, and sleep difficulties are all signs that anxiety might be at play. These symptoms often start in childhood or adolescence and can persist into adulthood if left untreated. Genetic factors play a role, but so do environmental stressors such as work pressure, financial worries, social isolation, or even childhood maltreatment, which can rewire some specific brain regions, making us more prone to anxiety.

The article highlights how anxiety often coexists with other conditions, like depression, ADHD, or autism spectrum disorder, and how the COVID-19 pandemic led to an increase in diagnosed anxiety and depression of 25%. This is no surprise when we consider the divisiveness we often find in our society, the constant barrage of alarming news, and the daily grind of work and family life. If you’re feeling overwhelmed, know that you’re not alone. Millions of Americans are navigating these same challenges.

The problem? Only about 37% of U.S. adults with anxiety receive treatment, and globally, it’s even lower at 28%. Long waiting lists, a shortage of mental health professionals, and stigma keep many from getting help. That’s where technology comes in, offering tools to bridge the gap while you seek professional support.

Tech Tools for Anxiety Management

Several innovative technologies have been designed to help manage anxiety by addressing both the mind and body. Here’s a breakdown of the key tools and how they work:

• Paced Breathing Devices: Devices like Moonbird guide users through slow, rhythmic breathing using gentle physical movements. Holding the device, you breathe in sync with its motion, calming your nervous system. Research shows that paced breathing can reduce anxiety symptoms by activating the parasympathetic nervous system, which helps you relax.
• Vagus Nerve Stimulation: Companies like Parasym offer wearable devices that deliver mild electrical impulses to the vagus nerve, which runs from your ears through your neck. This nerve influences mood and stress regulation, and stimulating it can help ease anxiety symptoms.
• Transcranial Direct Current Stimulation (tDCS): A variety of companies and medical professionals are developing non-invasive brain stimulation devices that use electrodes on the scalp to deliver a mild electrical current. These target the prefrontal cortex, which regulates emotions. While more research is needed, early studies suggest tDCS can reduce anxiety symptoms.
• Physiological Synchrony Devices: LYEONS One company is working on devices to promote “physiological synchrony,” where your heart rate and other bodily functions align more naturally. Anxiety can disrupt this synchrony, especially in social or postpartum anxiety, so these devices aim to restore balance, supporting conditions like anxiety, PTSD, and ADHD.
• Digital Platforms: Apps like Headspace offer guided meditation, cognitive behavioral therapy (CBT), and text-based therapy. These tools teach skills to build emotional resilience and challenge anxious thoughts. Virtual reality (VR) is also emerging for exposure therapy and stress reduction, creating immersive environments to practice coping skills.

These technologies are exciting because they use science to address anxiety holistically, targeting brain activity, heart rate, and thought patterns. While they’re not a replacement for professional therapy, they can be a lifeline when waiting lists are long or stigma holds you back. We are not endorsing any of these treatments, companies, or products. We are simply seeking to share the exciting potential breakthroughs that are being explored in relation to anxiety treatment.

Photo by AGL Fotos on Unsplash

Simple Tips for Today

You don’t need to wait for a diagnosis or a therapist to start managing anxiety. Here are practical ways to incorporate tech and other strategies into your life, inspired by the article and aligned with the holistic approach we’ve discussed in past posts:

• Try a Breathing App: Download a free app like Calmaria. Calmaria is a simply and visually appealing app that will guide you through several rounds of box breathing. This is a technique designed to slow your respiration and heart rates and allow you to engage with your body and soothe your anxiety symptoms.
• Explore Mindfulness Meditation: Apps like Medito or Soulspace guide you through meditation to reduce overthinking, a common anxiety trigger. Soulspace is a Christian-focused mindfulness and breathing exercise app. Start with a 3-minute daily session, focusing on a Scripture like Psalm 23 (“The Lord is my shepherd, I shall not want”). Medito is a similar app for those who are not looking for the integration of the Christian faith in the meditation practice.
• Limit Anxiety-Inducing Media: The article doesn’t mention media fasting, but as we’ve shared before, constant exposure to news or social media can fuel anxiety. Try a 24-hour media fast this week—turn off notifications and replace scrolling with a walk or a conversation. Notice how your anxiety levels shift.
• Reach Out for Support: Tech is a great start, but human connection is vital. Share your feelings with a trusted friend, family member, or faith leader. If symptoms persist, search for a counselor through your insurance provider or Psychology Today’s database. Feeling comfortable with your therapist is key, so don’t hesitate to try a few until you find the right fit.
• Be Kind to Yourself: Anxiety can make you your own worst critic. Challenge negative self-talk by listing three things you’re grateful for today. Treat yourself to a small act of kindness, like enjoying your favorite coffee or taking a 10-minute break to pray.

You're Not Alone

Anxiety may be common, but it doesn’t have to define you. Whether you’re exploring tech tools like Moonbird or Headspace, practicing mindfulness with Soulspace, or reaching out to a counselor, every step you take is a victory. As a therapist, I’ve seen countless people find hope and healing by starting small and seeking support. If you’re struggling, know that millions of Americans are in this with you, and help is available.

If you’re interested in learning more about finding the right counselor or managing anxiety, join our email list to get a free copy of our eBook, How to Choose the Right Counselor for You.

What steps are you taking to manage anxiety? Share in the comments below—I’d love to hear from you!