There are several factors that can contribute to the development of anxiety in the early years: genetics (runs in families), stressful life events (divorce, , certain parenting styles, learned fear, anxiety promoting lifestyle factors, social and cultural pressures.
Parenting styles that contribute to anxiety are: overprotective, critical, inconsistent, authoritarian/overly strict, permissive or neglectful.
Anxiety is a product of both thinking and emotions. Negative thinking and thought traps, can contribute to the development and maintenance of anxiety. Emotions, such as fear and worry play a role in anxiety by triggering physical sensations
Physical sensations that can be experienced with anxiety: increased heart rate, rapid breathing, shortness of breath, chest pain or tightness, sweating or hot flashes, shaking or trembling, nausea or stomach upset, dizziness or lightheadedness, muscle tension or aches, headaches or migraines, fatigue or weakness. tingling or numbness in hands or feet, dry mouth or throat, feeling of a lump in the throat, difficulty swallowing or tight throat, increase sensitivity to light/touch/sound, changes in appetite or digestive issues, increased urination or bowel movements, insomnia or difficulty sleeping, restlessness or feeling on edge, hypervigilance or a heightened startle response.Â
Examples of thinking patterns that cause anxiety are the following: catastrophizing, all-or-nothing thinking, overgeneralization, mind-reading, taking things personally, negative filtering and emotional reasoning. These thoughts become traps that negatively impact problem-solving.
Creating personal boundaries can be an important aspect of maintaining healthy relationships and overall well-being. Here are some resources that may be helpful:
"Boundaries: When to Say Yes, How to Say No To Take Control of Your Life" by Dr. Henry Cloud and Dr. John Townsend - This book is a classic resource on setting healthy boundaries and includes practical advice and examples.
"Where to Draw the Line: How to Set Healthy Boundaries Every Day" by Anne Katherine - This book provides step-by-step guidance on how to set boundaries and includes exercises to help you practice boundary-setting in different situations.
Therapy - Speaking with a licensed therapist or counselor can be a helpful way to learn how to set and maintain personal boundaries. A therapist can help you identify situations where boundaries may be necessary and provide guidance on how to set and communicate them effectively.
Online articles and blogs - There are many resources available online that can provide helpful tips and guidance on setting personal boundaries. Some popular websites include Psychology Today, Verywell Mind, and The Gottman Institute.
Workshops and classes - Some therapists, coaches, and wellness centers offer workshops or classes on setting personal boundaries. These can be a helpful way to learn in a group setting and practice boundary-setting skills with others.
Remember, setting personal boundaries can be challenging, especially if you're not used to prioritizing your own needs. Be patient with yourself, and don't hesitate to seek support or guidance as you learn how to set healthy boundaries.