A Guide to Stress and Anxiety

Stress and anxiety are everyday experiences affecting people from all walks of life, and they can both positively and negatively affect the mind and body.

Contents

What is Stress?

Stress can be defined as a physiological and psychological response, mainly to external challenges. Short-term stress can motivate and energise you to act. However, chronic or long-term stress can have negative consequences for your health .

What is Anxiety?

Anxiety can be defined as a feeling of worry, fear or unease about a future event or outcome. While some anxiety can help prepare you for challenges, excessive or chronic anxiety can have a negative impact on your health.

Are stress and anxiety the same?

While stress and anxiety are not the same, they are closely related. Stress can lead to anxiety, while anxiety can increase the amount of stress you experience. Some ways to differentiate the two are as follows:

Stress is usually:

• A response to a challenging situation or event requiring action or adjustment.
• A normal part of life that can help motivate and energise you to take action. However, chronic or excessive stress can be harmful.
• More short-term and related to a specific situation or event.
• Related to external factors.

Anxiety is usually:

• A feeling of worry, fear or unease about a future event or outcome.
• A normal reaction to stress, but it can become excessive and debilitating, even when there is no immediate threat or danger.
• Long-term and can persist even when the stressor has been removed.
• Related to internal factors such as your personal beliefs and fears.

What causes stress and anxiety?

Many different things can cause stress and anxiety; external factors usually relate to stress, while internal factors usually relate to anxiety.

External sources include:

• Work pressure, deadlines and job insecurity.
• Financial challenges like debt, job loss and economic instability.
• Relationship difficulties, such as conflicts with partners or family members.
• Exposure to traumatic events like natural disasters, accidents and violence.
• Environmental stressors like noise, pollution and crowds.
• Major life changes, such as moving or starting a new job.
• Health concerns, either personal or for loved ones.

Internal factors include:

• Negative thinking patterns and pessimism.
• Striving for perfection, leading to unrealistic expectations.
• A sense of lack of control over one’s life.
• Low self-esteem and self-doubt.

What are the physical symptoms of stress and anxiety?

Stress and anxiety can have significant effects on the body. Here are some of the common physical effects:

• Cardiovascular System: You may experience an increased heart rate, which can be a natural stress response. However, a prolonged increase in heart rate and blood pressure increases the risk of heart disease, stroke and other cardiovascular problems. Chronic stress can also cause inflammation in the arteries, leading to atherosclerosis and other cardiovascular issues.
• Respiratory System: It’s not uncommon to experience shortness of breath or a feeling of being unable to catch one’s breath. This can be due to hyperventilation, which can lead to feelings of dizziness and even panic attacks.
• Digestive System: Digestive problems often occur, such as indigestion, nausea, vomiting, diarrhoea, constipation, stomach ulcers and irritable bowel syndrome (IBS). Chronic stress can also affect the absorption of nutrients in the digestive tract, leading to malnourishment.
• Immune System: Stress and anxiety can suppress the immune system, making the body more vulnerable to infections, illnesses and diseases. Chronic stress can also lead to chronic inflammation, associated with many health problems, including autoimmune diseases, cancer and cardiovascular disease.
• Muscular System: Muscle tension, which can lead to headaches, neck pain, and other muscle aches and pains, are common. Chronic stress can also lead to chronic muscle tension, which can lead to conditions such as fibromyalgia.
• Reproductive System: Stress and anxiety may interfere with reproductive health and contribute to problems like infertility and sexual dysfunction. This may lead to an impaired sex drive, disruption to menstrual cycles and even infertility.
• Nervous System: The release of stress hormones, such as cortisol, can lead to changes in the brain and nervous system, leading to issues like insomnia. Chronic stress and anxiety can also cause damage to the brain, leading to memory loss, concentration problems, poor decision-making, substance abuse and even depression.

Stress and anxiety can significantly affect the body and lead to long-term health problems if left unchecked. Therefore, managing stress is essential. Additionally, seeking professional help from a healthcare provider can be beneficial in managing stress and anxiety if they become chronic.

What are the psychological symptoms of stress and anxiety?

Stress and anxiety can also have significant effects on the mind. Here are some of the common psychological effects:

• Excessive Worry: More common to those who suffer from anxiety is excessive worry and fear about future events or situations. This worry can be persistent and intrusive, making it difficult to focus on other tasks or enjoy life.
• Irrational Fears: Many have irrational fears and phobias that may interfere with daily life. These fears can become significant and cause increased distress and anxiety in situations others may find normal or non-threatening.
• Negative Thoughts: Everyone has negative thoughts, but anxiety can lead to excessive negative thoughts about oneself, others or the future. These thoughts can be self-critical and pessimistic, leading to low self-esteem and a negative outlook.
• Difficulty Concentrating: Stress can interrupt our ability to concentrate, making it difficult to focus, complete tasks or remember important information.
• Racing Thoughts: Anxiety, specifically, can cause racing thoughts, making it difficult to control one’s thoughts or slow down the mind.
• Panic Attacks: It’s common for those who suffer from chronic anxiety to experience panic attacks. These can be sudden and intense periods of fear or discomfort. These attacks can be accompanied by physical symptoms such as sweating, rapid heartbeat and shortness of breath.
• Avoidance Behaviours: Both stress and anxiety can lead to avoidance behaviours, where individuals avoid situations or people they find triggering. This can lead to isolation and a reduced quality of life.

When these effects become chronic, or you feel you cannot cope, seeking help from a registered therapist, counsellor or your healthcare provider is advised.

Do stress and anxiety have any positive effects?

While chronic stress and anxiety can have adverse effects on the mind and body, there are also some positive effects of short-term stress and anxiety, which can be beneficial in certain situations. Here are some examples:

• Increased Motivation: Stress can increase motivation, which can help you achieve goals and complete tasks. When you experience stress, your body releases adrenaline, increasing energy and motivation.
• Improved Immune Function: Short-term stress can enhance immune function by stimulating the production of white blood cells, which can help your body fight infections and diseases.
• Enhanced Focus and Concentration: Short-term stress can increase focus and concentration by improving cognitive function, including memory and decision-making abilities.
• Increased Creativity: Some studies suggest that anxiety may increase creativity by allowing you to think more broadly and unconventionally. This may be because anxiety can disrupt the usual thinking patterns, leading to more creative problem-solving.
• Improved Athletic Performance: Short-term stress can enhance athletic performance by increasing energy, focus and motivation. In sports, stress can also help you to focus and perform at your best under pressure.
• Strengthened Resilience: Experiencing and managing stress can strengthen resilience and help you to cope better with future stressors. It can help you build emotional and mental strength, making you more resilient.
• Increased Self-Awareness: Anxiety can increase self-awareness, leading you to examine your thoughts, feelings and behaviours more closely. This can help individuals to identify areas for personal growth.
• Increased Social Connection: Stress and anxiety can also increase social connection, as you may seek support and connection from others during stressful times. This helps build social support networks and increase feelings of connectedness and belonging.

It’s important to note that while short-term stress and anxiety can have some positive effects, they can significantly negatively affect the mind and body when they become chronic.

How can I relieve stress and anxiety?

There are several strategies for coping with stress and anxiety, including:

• Exercise: Regular exercise can help reduce stress and improve overall physical and mental health. Read more below on how exercise may help.
• Mindfulness meditation: Mindfulness meditation focuses on the present moment and can help reduce stress and anxiety. Read more below on how meditation may help.
• Relaxation techniques: Deep breathing, progressive muscle relaxation, and guided imagery can help reduce stress.
• Social support: Talking with friends and family about stressors can help reduce their effects and improve mental health.
• Diet and Supplementation: Diet can be essential in managing stress; please read our articles on stress, anxiety and diet or stress, anxiety and gut health for more information.
• Professional help: If stress and anxiety become chronic and reduce your quality of life, it may be necessary to seek professional help from a therapist or mental health professional. They can recommend medication or therapies such as Cognitive-behavioural therapy (CBT), which can help individuals identify negative thinking patterns and develop coping strategies.

How does exercise help reduce stress and anxiety?

Exercise has been shown to have numerous benefits for reducing stress levels, both in the short term and over time. Here are some of the reasons why exercise may be helpful:

• Releases endorphins: Exercise releases endorphins, which are natural chemicals that can improve mood and reduce feelings of stress and anxiety. Endorphins are often referred to as the body’s “feel-good” chemicals.
• Reduces cortisol: Cortisol is a stress hormone released in response to stress. Chronic stress can lead to chronically high cortisol levels, negatively affecting the mind and body. Exercise has been shown to reduce cortisol levels.
• Improves sleep: A lack of sleep can contribute to stress and anxiety. Exercise has been shown to improve the quality of sleep.
• Reduces muscle tension: Stress can cause muscle tension, particularly in the neck, shoulders and back. Exercise can help reduce this.
• Provides a sense of accomplishment: Exercise can give a sense of accomplishment, improving self-esteem and reducing anxiety.
• Promotes mindfulness: Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. Exercise, particularly activities such as yoga and tai chi, can promote mindfulness and help reduce feelings of stress and anxiety.
• Increases social support: Exercise can provide an opportunity to connect with others, increasing social support and reducing stressful feelings. Participating in group exercise classes or sports can be particularly beneficial for improving social support.

It’s important to note that while exercise can be an effective tool for reducing stressful feelings, it should not be used as a substitute for seeking professional help for severe or chronic anxiety. Additionally, it’s essential to consult with a healthcare professional before starting an exercise program, particularly if you have a medical condition or are new to exercise.

How does meditation help reduce stress and anxiety?

Meditation is a mind-body practice used for thousands of years to effectively deal with stressful thoughts and situations and improve overall wellbeing. Here are some reasons why meditation may be helpful:

• Reduces activity in the amygdala: The amygdala is part of the brain responsible for the fight-or-flight response to stress. Meditation can reduce activity in the amygdala.
• Increases activity in the prefrontal cortex: The prefrontal cortex is part of the brain responsible for executive functions such as decision-making, planning and problem-solving. Meditation can increase activity in the prefrontal cortex, which can help improve cognitive function and reduce stress levels.
• Reduces cortisol: Cortisol is a stress hormone released in response to stress. Chronically high cortisol levels can have adverse effects on the body. Meditation can reduce cortisol levels.
• Improves heart rate variability: Heart rate variability is the variation in time between heartbeats. Low heart rate variability has been associated with an increased risk of cardiovascular disease and other health problems. Meditation can improve heart rate variability, which can help reduce stress and improve overall health.
• Promotes relaxation: Meditation is a relaxation technique that can help reduce muscle tension, slow breathing and lower blood pressure. This can help the body enter a state of relaxation.
• Increases mindfulness: Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. Meditation can help promote mindfulness and increase self-awareness, which can help reduce feelings of stress and anxiety.
• Improves sleep: Lack of sleep can contribute to stress and anxiety. Meditation has been shown to improve the quality of sleep.

Meditation can be an effective tool for reducing stress, however, it should not be used as a substitute for seeking professional help for severe or chronic anxiety. Additionally, practising meditation regularly is essential to see the full benefits. Even a few minutes of meditation per day can significantly reduce stress levels over time.

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