Anxiety is a universal human experience—whether it’s a jitter before a work presentation, worry over family affairs, or a restless night thinking about the future. But in today’s rapidly changing world, recognizing when anxiety crosses the line from everyday stress to a potentially serious mental health concern has become vital, especially in Thailand where the pace of life and societal expectations continue to climb. A recent feature on mindbodygreen.com brings expert advice on how to recognize what level of anxiety is “normal,” what causes it, why women are more susceptible, and when to seek help—offering recommendations highly relevant for Thai readers facing similar pressures.
Growing concerns about anxiety are not just a Western issue. Mental health challenges, notably anxiety and depressive disorders, are rising globally and profoundly affecting Thais as well. Recent domestic surveys indicate that nearly 15.5% of the population experiences high stress, 17.2% are at risk for depression, and over 10.6% face a risk of suicidal thoughts (Nation Thailand; Thai PBS World). The National Economic and Social Development Council reports almost 10 million Thais are struggling with mental health issues, with one in 70 at risk of attempting suicide (Bangkok Post). As Thailand’s society becomes more urbanized and competitive, financial pressures, family responsibilities, and social media use add layers to anxiety—mirroring global trends.
For context, anxiety disorders encompass a wide spectrum: generalized anxiety, social phobia, panic disorder, and others, often marked by persistent, uncontrollable worries and accompanying physical symptoms like fatigue, irritability, poor concentration, headaches, and rapid heartbeat (Wikipedia). Anxiety affects nearly one in five adults yearly in the United States—19.1%, with rates steadily rising, according to the U.S. National Institute of Mental Health. Globally, about 4% of the population is currently experiencing an anxiety disorder, and almost 30% will experience it at some point (Wikipedia). Thai prevalence rates likely mirror this or may even be higher, according to new studies linking mental distress to societal and economic changes after the COVID-19 pandemic (Nature).
But what amount of anxiety is “normal?” According to board-certified psychiatrist Ellen Vora and physician Romie Mushtaq, interviewed for mindbodygreen, a certain level of anxiety is both inevitable and, at times, useful. “A little anxiety can be your brain’s secret weapon because it sharpens focus, boosts motivation, and keeps you alert,” said Dr. Mushtaq. The positive, adaptive type—sometimes called “eustress”—helps us prepare for challenges and personal growth. For example, the nerves felt ahead of traditional Thai examinations or a đebut at a company meeting aren’t necessarily harmful; they might even improve performance.
Yet, anxiety doesn’t always serve a helpful purpose. Dr. Vora introduces a useful distinction between “false anxiety”—rooted in factors like poor sleep, blood sugar swings, or digital overload—and “true anxiety,” the body’s way of signaling something deeper is out of alignment either personally or in the broader environment. False anxiety can often be addressed by lifestyle tweaks, Dr. Vora notes, while true anxiety deserves deeper reflection and sometimes professional intervention. In a Thai context, where late-night screen use, skipped meals, and caffeine consumption are common—especially among working adults and students—this distinction is vital.
How can you tell if your anxiety is reaching problematic levels? Experts highlight several “red flags”:
- Avoiding people, places, or activities due to fear
- Persistent sleep disruption
- Constant irritability or negative thoughts
- Physical symptoms such as headaches or stomach pain
- Joylessness in once-enjoyed activities
- Using food, alcohol, or digital devices to numb the mind
Dr. Mushtaq emphasizes: “If anxiety is affecting your ability to show up for your life, that’s enough reason to seek support.” There is no standard number of symptoms—if anxiety consistently impairs your work, studies, family roles, or ability to fulfill religious and social duties, it is time to talk to a professional (mindbodygreen). In Thailand, where family harmony and community responsibilities are cultural pillars, the sense of “not coping” is an especially meaningful indicator.
Anxiety’s impact isn’t gender-neutral. Worldwide, research confirms women are almost twice as likely as men to develop anxiety disorders over their lifetime, with the latest figures reporting 23.4% of women and 14.3% of men in the U.S. affected each year (mindbodygreen). This gap is attributed to a complex mix of hormonal fluctuations tied to the menstrual cycle, social and family expectations, increased exposure to environmental toxins, and cultural norms permitting women to express psychological suffering more openly (Wikipedia). For many Thai women, the challenge of balancing career, caring for children and elders, running a household, and managing their own well-being fits these global trends. Studies in Asia already point to gender-specific vulnerabilities (PubMed).
Biologically, shifts in estrogen and progesterone throughout the monthly cycle influence stress hormones and mood-regulating brain chemicals, making some phases more difficult than others (mindbodygreen). Additionally, physical health conditions, including thyroid and adrenal imbalances, can mimic or exacerbate anxiety symptoms, further underlining the need for medical evaluation—something that Thai healthcare practitioners are becoming increasingly aware of.
What is the recommended path forward, especially for Thais navigating growing pressures? Both clinicians stress starting with “basics” readily accessible within the local context:
- Prioritize sleep: Sufficient, uninterrupted sleep is foundational (the Thai tradition of early-to-bed for children has proven scientific merit).
- Nutrition and hydration: Stable blood sugar (regular meals that include protein and healthy fats, and avoidance of excessive caffeine and sweets) helps regulate mood. Vegetarian diets common in some Thai communities should be balanced with adequate protein.
- Physical movement: If meditation feels impossible amid anxiety, rhythmically moving the body—walking in a park, biking, or even Thai traditional dance (ram wong)—can help release anxious energy.
- Reduce digital overload: Limiting device use—especially social media—before bed is recommended.
Beyond self-care, experts recommend seeking lab tests if symptoms persist: thyroid, sex hormones, cortisol, blood sugar, and vitamin D. Underlying health problems are sometimes the driver—and can be managed medically (mindbodygreen).
Those who cannot find relief through lifestyle changes should consult with mental health professionals. For many, this still carries stigma in Thailand, but social attitudes are shifting through campaigns such as the Ministry of Public Health’s initiatives and increased media spotlight on youth mental distress (Bangkok Post). Traditional support systems—temple-based counseling, community elders, school guidance offices, online counseling apps—are increasingly recognized as critical resources.
Looking ahead, both Drs. Vora and Mushtaq express optimism that society is slowly reframing anxiety as not just a personal weakness, but a communication from body and mind deserving attention and compassion. They hope mental well-being will become as core to public health planning as managing infectious diseases and supporting the nation’s elderly. In Thailand, this trend is visible in the rise of school-based mental health programs, workplace wellness schemes, and even spiritual approaches such as mindfulness-based meditation common in Buddhist tradition.
As stigma decreases, Thais are encouraged to recognize anxiety not as a failing, but as a signal—one that, with proper care and support, can be managed and even transformed into greater well-being. The repeated message from international and local experts alike: “You don’t need to wait for things to get worse. If anxiety is stopping you from fully living, it is enough reason to seek help.”
For Thai readers:
- Evaluate your own experiences—are fears and worries lingering or interfering with fulfilling your family, school, or professional roles?
- Make small changes: Aim for regular sleep, balanced meals, and daily movement.
- Limit screen time, especially before bed.
- If symptoms persist, reach out—whether to a hospital mental health unit, trusted Buddhist monk, school counselor, or new online therapy options. Early support leads to far better outcomes.
- Support others in your family or community facing similar challenges—open dialogue can save lives.
With growing public awareness, more accessible treatment, and cultural compassion, Thailand is well-placed to address the anxiety epidemic in a healthy and sustainable way.
Source citations:
- mindbodygreen.com: How Much Anxiety Is Normal & When Is It Time To Talk To Someone?
- Thai PBS World: Escalating mental health concerns in Thailand
- Nation Thailand: Thailand facing a mental health crisis, report reveals
- Bangkok Post: National Economic and Social Development Council says 1 in 70 people a suicide risk
- Bangkok Post: Thai Mental Health Initiative: Fight Depression Together
- Wikipedia: Anxiety disorders
- Nature: Mental health status and quality of life among Thai people after the COVID-19 outbreak