Anxiety is a pervasive mental health challenge that affects millions of Australians, impacting their daily lives, relationships, and overall wellbeing.
As a natural response to stress, occasional anxiety can be motivating, but when it becomes persistent or overwhelming, it can significantly disrupt one’s ability to function.
In Australia, anxiety disorders are among the most common mental health conditions, particularly for those in high-pressure roles such as health and aged care. This article explores the prevalence of anxiety in Australia, with a focus on health and aged care workers, and provides practical, evidence-based strategies to alleviate its effects.
Prevalence of anxiety in Australia
Anxiety disorders are a significant public health concern in Australia, with recent data highlighting their widespread impact.
According to the 2020–2022 National Study of Mental Health and Wellbeing conducted by the Australian Bureau of Statistics (ABS), 17.2% of Australians aged 16–85 years (approximately 3.4 million people) experienced a 12-month anxiety disorder.
This makes anxiety the most common group of mental disorders in the country, surpassing affective disorders (7.5%) and substance use disorders (3.3%).
Notably, females were more likely to experience anxiety (21.1%) than males (13.3%), and young people aged 16–24 reported the highest prevalence, with 31.8% affected by a 12-month anxiety disorder.
Among specific populations, health and aged care workers face unique pressures that can exacerbate anxiety. While direct data on anxiety prevalence in this group is limited, studies suggest that healthcare professionals are at heightened risk due to the emotional and physical demands of their roles.
A 2021 study published in the Australian Health Review noted that healthcare workers, including those in aged care, reported elevated levels of psychological distress during the COVID-19 pandemic, with anxiety being a key contributor.
Factors such as long working hours, exposure to trauma, and the responsibility of caring for vulnerable populations amplify stress levels.
Additionally, the 2007 National Survey of Mental Health and Wellbeing found that 5.7% of Australians had experienced health anxiety (a specific form of anxiety related to fears about physical health) at some point in their lives, a figure likely higher among those working in health-related fields due to constant exposure to illness and mortality.
Younger health and aged care workers, particularly those aged 16–34, are especially vulnerable. The ABS data indicates that nearly one in three Australians in this age group sought mental health support in 2020–2022, with 22.9% consulting a health professional for anxiety-related concerns.
This trend is particularly pronounced in females, with 45.5% of young women in this age bracket reporting a mental disorder, predominantly anxiety.
The high-pressure environment of health and aged care, combined with societal factors like financial stress and social media influence, contributes to this elevated risk.
Strategies to alleviate anxiety
While medication, such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines, can be effective for managing severe anxiety under medical supervision, non-pharmacological strategies are often the first line of defence and can be highly effective.
Below are evidence-based tactics to help alleviate anxiety, tailored to the Australian context and particularly relevant for those in high-stress roles like health and aged care.
1. Practice mindfulness and meditation
Mindfulness involves focusing on the present moment without judgement, which can reduce the spiral of anxious thoughts. Research from the Black Dog Institute highlights that mindfulness-based interventions can significantly reduce anxiety symptoms by improving emotional regulation.
For health and aged care workers, taking short mindfulness breaks during shifts – such as a five-minute guided meditation via apps like Smiling Mind (an Australian-developed resource) – can provide immediate relief. Regular practice, even for 10 minutes daily, has been shown to lower cortisol levels, the stress hormone linked to anxiety.
Tip: Try a body scan meditation before or after a shift. Focus on each part of your body, noticing sensations without trying to change them. This can ground you and reduce feelings of overwhelm.
2. Engage in physical activity
Exercise is a powerful tool for managing anxiety, as it promotes the release of endorphins, which are natural mood elevators. A 2019 study in the Medical Journal of Australia found that regular physical activity reduced anxiety symptoms by up to 20% in adults.
For health and aged care workers, who often face physical fatigue, low-impact activities like walking, yoga, or swimming can be particularly beneficial.
In Australia, community initiatives like Parkrun offer free, weekly 5km runs that combine exercise with social connection, further boosting mental health.
Tip: Aim for 30 minutes of moderate exercise most days. A brisk walk in a local park or along a beach (if you’re near one of Australia’s stunning coastlines) can be both accessible and rejuvenating.
3. Connect with nature
Spending time in nature has been shown to lower anxiety levels by reducing cortisol and promoting relaxation. A 2023 ABC News article highlighted the work of Sarah Brikke, who uses guided bush walks to help individuals manage anxiety through mindfulness and environmental connection.
For health and aged care workers, who may spend long hours indoors, stepping outside during breaks or scheduling time in green spaces can be transformative. Research from the University of Sydney’s Matilda Centre supports this, noting that nature-based activities can reduce stress and improve mental wellbeing.
Tip: Visit a local national park or botanical garden on your day off. Even 20 minutes of mindful walking in a green space can make a difference. Try focusing on the sounds of birds or the rustle of leaves to anchor yourself in the moment.
4. Build a support network
Social connection is a cornerstone of mental health, particularly for those in emotionally taxing roles. The ABS notes that social isolation is a significant risk factor for anxiety, with one in four Australians reporting loneliness.
For health and aged care workers, peer support groups or debriefing sessions with colleagues can provide a safe space to share experiences. Organisations like Beyond Blue offer online forums and support groups tailored to Australians, including those in high-stress professions.
Tip: Schedule regular catch-ups with colleagues or friends outside of work. If in-person meetups are challenging, join an online support group through Beyond Blue or the Black Dog Institute to connect with others who understand your experiences.
5. Practice structured problem-solving
Anxiety often stems from feeling overwhelmed by problems. Structured problem-solving involves breaking down issues into manageable parts and addressing them systematically.
The Australian Psychological Society recommends this approach for reducing anxiety, as it empowers individuals to feel more in control. For health and aged care workers, this might mean prioritising tasks during a busy shift or addressing workplace stressors through open communication with supervisors.
Tip: Write down one specific worry (e.g., “I’m stressed about my workload”). Break it into smaller steps, such as discussing scheduling with your manager or delegating tasks, and tackle one step at a time.
6. Limit social media and news exposure
Social media can exacerbate anxiety, particularly for younger Australians, as noted by Dr Ruth Vine, Australia’s deputy chief medical officer for mental health.
Constant exposure to negative news or comparison-driven content can heighten distress. A 2023 study in Psychological Medicine found that reducing social media use by 30 minutes daily led to significant improvements in anxiety symptoms.
For health and aged care workers, who may encounter distressing content related to their field online, setting boundaries is crucial.
Tip: Set specific times to check social media or news (e.g., 10 minutes in the evening). Use app blockers like Freedom (developed in Australia) to limit screen time during work or relaxation hours.
7. Seek professional support when needed
While self-help strategies are valuable, professional support can be essential for persistent anxiety. In Australia, Medicare-funded psychological services, such as those under the Better Access initiative, allow individuals to access up to 10 subsidised sessions with a psychologist per year.
The ABS reports that 47.1% of Australians with a mental disorder sought professional help in 2020–2021, with higher rates among younger females. Health and aged care workers can benefit from cognitive behavioural therapy (CBT), which has been shown to reduce anxiety symptoms by up to 50% in clinical trials.
Tip: Speak to your GP about a Mental Health Treatment Plan to access subsidised therapy. Alternatively, call Beyond Blue (1300 22 4636) or the healthdirect helpline (1800 022 222) for immediate support and referrals.
