Stress and Anxiety: What They Are and How They Affect You
Stress and anxiety are both very common. We all face it at every stage of our lives. Have you ever felt that the workload, schoolwork, or household responsibilities make you tired? This is stress. When we take a lot of pressure, then our body feels restless and nervous.
On the other hand, Anxiety is a condition where you feel scared, nervous, or anxious. It is sometimes caused by stress, and at other times, it happens without any reason.
Common symptoms of stress and anxiety;
- Frequent sleeplessness or frequent waking up at night
- Stomach problems or digestive problems
- Difficulty concentrating on work or studies
- Body stiffness or muscle pain
- Being angry or irritable
However, it is common to experience stress or anxiety in our lives. Sometimes anxiety and stress are okay because they push us to do our work efficiently. But when it gets out of control, it can affect both our mental and physical health.
How Do Stress and Anxiety Feel?
Have you ever felt that your mind and body are under a burden at the same time? This is what happens during stress and anxiety. It is not just limited to the mind, but also affects the body.
Common symptoms of stress;
- Sudden dizziness or light headedness
- Muscle stiffness or pain
- Digestive problems such as gas, nausea, or diarrhea
- Insomnia and tossing and turning for long periods
- Feeling angry or irritable frequently
- Constant headaches or migraines
- Sweating without any physical exertion
- Fatigue and weakness all the time
- Restlessness and a habit of wandering around
- Changes in appetite, sometimes eating too much, and sometimes not eating at all
- Rapid heartbeat
Anxiety Symptoms
Anxiety also brings many symptoms like stress, but it can also be accompanied by some other experiences, such as:
- Constant fear or feeling of misfortune
- Tingling or numbness in the hands and feet
- Feeling of heaviness or blurred brain (Brain Fog)
Difference Between Stress and Anxiety?
We all go through stress and anxiety at some point or another. But did you know that the two are not the same?
Stress is usually associated with a specific cause. Such as preparing for an upcoming exam, finishing office work on time, or fulfilling household responsibilities. When that situation is resolved, the stress also gradually subsides. For example, feeling relieved after the exam is over or feeling less pressure after the children’s school/daycare opens. But if this pressure persists for a long time, it can become chronic stress, which harms health.
On the other hand, anxiety is different, but it does not come with a clear cause. Sometimes restlessness, nervousness, or negative thinking start bothering us without any reason. Anxiety often revolves around questions like “What will happen if…”
In simple words, the cause of stress is visible, but the cause of anxiety is often hidden.
What Causes Stress and Anxiety?
Sometimes, a situation comes into our lives that seems out of control. These are the moments when we start feeling stress and anxiety. However, the big and negative changes lead us towards mental and physical pressure. Such as:
- Moving to a new house or moving to another city
- Starting a new job or college
- One’s illness or injury
- A family or friend’s health is deteriorating
- Losing a loved one
- Big responsibilities like marriage or having a child
Stress doesn’t always have to come due to big changes. Sometimes even small everyday things make us anxious, such as:
- Many things to do on the weekend
- Preparing for an important meeting
- A project deadline is approaching
These things seem small, but when they put too much pressure on the mind, they become the cause of stress and anxiety.
How to tell whether you’re experiencing stress or anxiety
Do you ever wonder if your anxiety is a sign of stress or anxiety? It is important to know the difference so that you can take appropriate action.
Suppose your car tires are worn out and need to be replaced this winter, but you don’t have the money. You may be afraid every time you drive, “What if I burst on the road?” This fear and anxiety are stress related to a real problem. It will go away once you get new tires.
But if you still feel nervous for no apparent reason after you replace your tires, it is anxiety. Anxiety often occurs even when there is no real danger.
Stress and Anxiety Disorders: Understand and Identify
Stress and anxiety happen frequently or seem too much for the situation; it may not be just normal anxiety but a sign of an anxiety disorder. Let us understand some such common disorders.
- Generalized anxiety disorder (GAD): In this condition, a person feels constant restlessness and anxiety without any major reason. Sometimes this fear is related to bad events happening to him or the family, and sometimes anxiety persists in the mind without any reason.
- Panic disorder: In this, there is a sudden feeling of very strong fear, which is called a panic attack. During this, rapid heartbeat, sweating, shortness of breath, and feeling that something bad is going to happen – these are common symptoms.
- PTSD (Post-traumatic stress disorder): This is a mental health condition that individuals can develop after experiencing a traumatic event. In this, the person repeatedly remembers that incident, has scary dreams, or sudden flashbacks start happening.
- Social Anxiety Disorder: In this disorder, the person feels scared and nervous in meeting people or talking in front of a crowd. Even a small social situation can seem like a big challenge.
- Obsessive-Compulsive Disorder (OCD): In this, the same thoughts come again and again in the person’s mind, and to get rid of them, he has to do some tasks again and again, like washing your hands often, counting repeatedly, or checking the door again and again.
Easy Ways to Manage Stress and Anxiety
Feeling stressed or anxious sometimes is completely normal. But the good thing is that some small changes and habits can help you handle it. First of all, it is important to understand how your body and mind react to stress. When you learn to recognize it, you will be able to control the stress better the next time.
Here are some easy and effective ways:
- Cutting down on caffeine and alcohol can help lower anxiety
- Get enough sleep, as a tired mind gets stressed quickly
- Doing exercise regularly releases endorphins and improves mood
- Do meditation and breathing exercises give an instant feeling of peace
- Pursue a favorite hobby, like reading, painting, or listening to music.
- Write a diary to help you understand and express your feelings better
- Share your feelings with people close to you; it makes your mind feel lighter.
Remember, it is important to manage stress and anxiety properly instead of ignoring them. Small steps together can make your life balanced and happy.
When Should I Seek Help?
Experiencing stress or anxiety at some point in our lives is common among many of us. This is normal, but if it starts to affect your daily routine, relationships, or functioning, it’s a sign that you should seek help.
Therapy isn’t just for illness
Many people think therapy is only necessary if you have a major mental illness. But the truth is that therapy can help you identify triggers, reduce anxiety, and cope better with life, even if you haven’t been diagnosed with a serious mental health disorder.
You should seek help.
- If stress or anxiety makes you feel tired, depressed, or weak.
- If you start having thoughts of self-harm or hurting others.
- If you feel like you can no longer handle your situation alone.
If you don’t know where to seek help, you can get a referral from your primary care doctor. They can connect you to the right mental health specialist.
Easy Treatment For Stress and Anxiety
Many times, we think that anxiety will get cured on its own, but when it persists for a long time, it can also affect our sleep, work, and relationships. In such a situation, consulting a mental health professional is the best step. They suggest the right treatment by looking at your symptoms.
Popular Treatments For Stress & Anxiety
Cognitive Behavioral Therapy (CBT): This therapy helps you understand how your negative thoughts increase your anxiety. Gradually, you learn how to change these thoughts in a positive direction.
Exposure therapy: This involves gradually exposing you to situations that make you afraid or anxious. Over time, you learn to accept those situations rather than running away from them.
Acceptance and Commitment Therapy (ACT): This approach teaches you not to run from negative feelings, but to accept them and move on with your life.
Medications can also be helpful. For some people, specialists recommend medications.
- SSRI medications (such as Sertraline, Zoloft, Paroxetine, Paxil) help control anxiety over the long term.
- Benzodiazepines (such as Diazepam, Valium, Lorazepam, Ativan) provide quick relief, but doctors usually only use them for short periods because of the risk of dependence.
Final Thoughts
It is normal to have some stress or anxiety in life, but when these feelings start breaking us from within, then they should not be ignored. If you feel that your anxiety is increasing day by day, affecting sleep, work, or relationships, then it is a sign that you need help. With the right guidance, you can learn to control stress and make life balanced.