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Stress is the sensation of being under excessive pressure, which might be brought on by a heavier task, a disagreement with a family member, or financial concerns. On the other side, anxiety is a reaction to perceived or actual risks that manifests as a sense of tension, concern, or fear.
We are impacted by stress and anxiety in many ways, to varied degrees, and both emotionally and physiologically. Studies have indicated that stress might occasionally be beneficial. It increases our vigilance and improves our performance in specific circumstances. But only when stress is brief has it been shown to be advantageous. Mental health issues like anxiety and depression as well as physical ailments like heart disease can result from excessive or ongoing stress.
A person may not always have a mental health illness if they experience anxiety. Anxiety is a common occurrence for many people. However, anxiety may indicate an anxiety disorder if it becomes excessively frequent, out of proportion to a circumstance, or continues after the incident has passed. About 40 million Americans suffer from different types of anxiety disorder, according to the Anxiety and Depression Association of America (ADAA). It is the most common type of mental disorder in the country. But just 36.9% of those who suffer from anxiety disorders get help.
Stress Vs. anxiety
Stress is actually a reaction to a particular outside factor, such as a deadline, disagreement, or life transition. The moment the issue is settled, the stress usually goes away. Anxiety on the other hand is a continuous sense of dread or concern, especially in the absence of a clear cause. There is no clear trigger for anxiety, and it can persist. Nevertheless, the symptoms of both are identical.
Symptoms of stress and anxiety
Individuals respond to stress in different ways. Sweating, altered appetite, and trouble sleeping are some typical signs of stress. These kinds of symptoms are brought on by your body producing an excess of stress hormones, which enable you to cope with demands or dangers. The "fight, flight, or freeze" response is what this is called.
Some symptoms of stress and anxiety are:
Tension in the muscles
Palpitations or rapid breathing
Having trouble focusing
Sleep disturbance
Headaches
Elevated blood pressure
Unease
Moodiness/ Mood fluctuations.
Issues with digestion
Feeling queasy and light headed
Overwhelming feelings
Having a short fuse or being irritable
Having trouble unwinding
Depression
Low self-worth
Consuming more or less food than normal
Modifications to sleeping patterns
Using illegal drugs, alcohol, or tobacco to unwind
Muscle strain in particular causes aches and pains.
Constant constipation and diarrhea
Absence of sexual desire
These traits were passed down to us from our ancient ancestors, who had to be able to either stay and fight or flee from danger. Your stress hormone levels often return to normal when the pressure or threat has passed. But if you're under stress all the time, these hormones stay in your body and cause stress symptoms.
If you have these symptoms for a longer period of time, and feel they are disrupting your regular life or making you feel unwell, then you need to seek support and therapy.
What causes stress?
Stress can arise from a variety of circumstances. The most frequent ones have to do with relationships with spouses, kids, or other family members, as well as employment and financial issues. Your susceptibility to stress may be influenced by several things. These may consist of:
-Degree of social assistance
-Coping mechanism
-Personality type
-Discrimination based on financial class, LBGTQIA+ status, perceived gender, ethnicity, or other characteristics
- Trauma experienced as a youngster
-Occupation or line of work
-Significant life changes and occurrences like divorce, job loss, relocation, and bereavement.
Over time, stress and anxiety increase your risk of heart attacks and strokes.
Relationships and stress
Your thoughts, feelings, and behaviors are likely to be impacted by a variety of events, from persistent small fights and disagreements to more significant family crises like an affair, illness, or death. As a result, your stress levels can be affected.
Work-life balance and stress
In the US, stress at work is a prevalent and expensive issue. Workplace stress affects 85% of US workers, and 25% say it's the biggest source of stress in their lives, according to the American Institute of Stress. Unmanaged work-related stress has significant human costs. Your susceptibility to stress may rise if you're dissatisfied with how much time you spend at work and ignore other facets of your life as a result. Burnout or more serious mental health issues may result from elevated stress levels if they are not addressed in a timely manner.
Money and stress
71% of Americans say that money is a major source of stress in their life, per a recent CNN survey. According to an American Psychological Association poll, up to 80% of Americans experience stress as a result of financial worries. Furthermore:
50% of them worry about their capacity to meet their family's fundamental necessities.
Workload and job stability are sources of worry to 56% of people.
60% experience irritability and anger.
53% are constantly tired.
53% of respondents claim to worry and lie awake at night.
47% say they get headaches.
34% experience more tense muscles, and 35% report an unsettled stomach.
Smoking, drinking and drug use and stress
To relieve stress, some people smoke, drink, and take recreational drugs. However, this frequently exacerbates issues. According to research, smoking may make people feel more anxious. The instantaneous, transient relaxation that nicotine produces might result in cravings and withdrawal symptoms. In a similar vein, people may turn to alcohol as a way to momentarily lessen their anxiety and manage and cope with challenging emotions. However, drinking might exacerbate pre-existing mental health issues. Over time, it may cause you to feel more melancholy and anxious.
It's critical to understand the suggested limits and practice responsible drinking. Even though they may have been prescribed for very valid reasons, prescription medications like sleeping pills and tranquilizers can have negative effects on both mental and physical health if taken for extended periods of time. Cannabis and ecstasy are examples of street drugs that are typically used recreationally. As their bodies become accustomed to using the medicine repeatedly, some people experience issues. As a result, higher dosages are required to produce the same result.
13 research-backed ways to relieve stress.
Increase your level of physical activity.
Regularly moving your body can assist lower stress levels and elevate your mood when you're feeling anxious. Aerobic exercise twice a week significantly decreased overall perceived stress and perceived stress due to uncertainty, according to a 6-week study involving 185 university students. Additionally, the exercise regimen markedly reduced self-reported depression. Frequent exercise has been demonstrated to alleviate the symptoms of common mental health issues like sadness and anxiety. Begin with mild exercises like cycling or walking. Selecting an enjoyable hobby could improve your likelihood of continuing it over time.
Consume a diet that is balanced.
Every element of your health, including your mental health, is impacted by your nutrition. According to a 2022 analysis of studies, those who consume a lot of ultra-processed foods and added sugar are more prone to feel stressed out. Chronic stress might cause you to overeat and gravitate toward meals that are very appetizing, which can be detrimental to your general well-being and emotional state. Eating insufficient amounts of nutrient-dense whole foods can raise your risk of deficiency in nutrients like magnesium and B vitamins that are necessary for controlling stress and mood. Your body can be adequately nourished by consuming less highly processed foods and drinks and more unprocessed foods. This could therefore increase your ability to withstand stress. Options for whole foods include: veggies Fruits and Beans Fish, nuts, and seeds.
Take care of yourself.
Making time for self-care activities could help you feel less stressed. Some real-world examples are:
Having a bath
Reading a nice book.
Exercising
Cooking a nutritious meal
Taking a stroll outside.
Getting a massage and stretching before bed
Using a diffuser with relaxing fragrances to engage in a pastime
Doing yoga
While a lack of self-care is linked to a higher risk of stress and burnout, those who practice self-care often have lower stress levels and an enhanced quality of life. To lead a healthy life, you must make time for yourself. For those who frequently experience high levels of stress, such as nurses, physicians, educators, and caregivers, this is particularly crucial.
Self-care doesn't need to be complex or intricate. It simply means taking care of your happiness and well-being. It can be particularly soothing to be exposed to particular fragrances through candles or essential oils. Here are some calming aromas: Lavender, Rose, Bergamot and vetiver. Aromatherapy allows you to use scents to improve your mood. It can also enhance sleep and reduce anxiety.
Reduce screen time and phone use.
Although tablets, computers, and smartphones are frequently required, excessive use of them might raise stress levels. Numerous research have connected excessive smartphone use to elevated stress levels and mental health concerns, according to a 2021 review of literature. Excessive screen usage is linked to higher stress levels and worse psychological health in both adults and children. Additionally, too much screen time can interfere with sleep, which can raise stress levels.
Consider keeping a journal.
In addition to giving you a constructive outlet for your thoughts and feelings, journaling may help lower tension and anxiety. People who are managing chronic health disorders, including but not limited to mental health conditions like depression, can benefit from expressive or therapeutic writing, according to a 2018 study. They pointed out that journaling on a regular basis may be associated with proactive self-care practices, a higher quality of life, and other healthful behaviors like taking prescription drugs. If you would want to write more specifically and expressively, you might also attempt a guided journal.
Cut back on your caffeine consumption.
Coffee, tea, chocolate, and energy drinks all contain caffeine, a substance that activates your central nervous system. According to a 2021 review, eating too much can make anxiety worse. Consuming too much can also interfere with your sleep. Consequently, this could exacerbate sensations of anxiety and stress. Each person has a distinct threshold for caffeine tolerance. Consider reducing your intake of coffee or energy drinks by substituting decaffeinated coffee, herbal tea, or water if caffeine makes you jittery or nervous. Despite the fact that coffee offers health benefits when consumed in moderation, it is advised to limit daily caffeine intake to 400 mg, or 4–5 cups (0.9–1.2 L) of coffee.
It's crucial to take your tolerance into account because individuals who are sensitive to caffeine may feel more stressed and anxious after eating less than this.
Spend time with your loved ones.
Having the social support of friends and family can help you manage stress and get through difficult situations. In a 2019 study, loneliness, depressive symptoms, and perceived stress were linked to decreased levels of support from friends, family, and romantic partners among 163 Latinx young adults in college. Your general mental health depends on your social support network. Social support groups might be helpful if you're feeling lonely and don't have family or friends to lean on. Think about volunteering for a cause that matters to you or joining a club or sports team.
Establish boundaries and practice saying no.
You can control certain stressors, but not all of them. Having too much on your plate can make you feel more stressed and reduce the time you have for self-care. Saying "no" more frequently could be a strategy to lessen stress and safeguard your mental well-being. This is particularly true if you take on more than you can manage, as managing a lot of obligations might make you feel overburdened. You can lower your stress levels by being cautious about what you take on and saying "no" to items that will needlessly increase your workload.
Setting boundaries is a good strategy to safeguard your wellbeing, especially when dealing with people that make you feel more stressed. If you need more space, it might be as easy as asking a friend or family member not to drop by unexpectedly or as easy as ending ongoing plans with a pal.
Avoid putting things off.
Keeping track of your priorities and refraining from delaying when you're not under stress is another strategy to manage your stress. Your productivity may suffer from procrastination, leaving you rushing to catch up. Stress from this can have a detrimental impact on your health and quality of sleep. It's also true that procrastination may be a more common coping strategy for you under stressful situations. In a Chinese study of 140 medical students, procrastination was associated with higher stress levels. Additionally, the study linked more negative parenting practices, such as rejection and discipline, to procrastination and delayed stress reactions.
Creating a to-do list based on priority might be useful if you frequently put things off. Work your way down the list and set reasonable deadlines for yourself. Putting something on the list might sometimes make you feel better about it, even if you don't finish it right away. Give yourself uninterrupted time in chunks and work on the tasks that need to be completed today. Multitasking or task switching can be stressful in and of itself.
Be mindful.
Practices that keep you rooted in the here and now are referred to as mindfulness. Meditation and mindfulness-based cognitive therapy (MBCT), a subtype of cognitive behavioral therapy, are stress-reduction strategies that make use of mindfulness. Regular meditation, even for brief intervals, may improve your mood and lessen anxiety and stress symptoms. If you wish to practice meditation, there are several books, apps, and websites that can teach you the fundamentals. Additionally, there might be MBCT-focused therapists in your community.
Take some time to enjoy nature.
Increased outside time may help lower stress levels. According to studies, being in nature and spending time in green areas like parks and forests are good strategies to reduce stress. According to a study of 14 studies, college-aged individuals may benefit from spending as little as 10 minutes in a natural environment in order to improve psychological and physiological indicators of mental well-being, such as perceived stress and happiness. While hiking and camping are excellent choices, some folks might not have access to or enjoy these activities. You can look for green areas like neighborhood parks, arboretums, and botanical gardens even in an urban setting.
Breathe deeply.
Mental stress activates your sympathetic nervous system, forcing your body into fight-or-flight mode. Stress hormones cause physical signs including constricted blood vessels, a faster heartbeat, and rapid breathing during this reaction. Deep breathing techniques may assist activate your parasympathetic nervous system, which controls the relaxation response. Exercises for deep breathing include: alternating nostril breathing, box breathing, diaphragmatic breathing, and timed breathing.
The goal of deep breathing is to make your breath slower and deeper by concentrating your attention on it. Your tummy rises and your lungs totally expand when you take a deep breath via your nose. This makes you feel calmer by lowering your heart rate.
Take vitamins into account.
A number of vitamins and minerals are crucial for controlling your mood and stress response. Because of this, a lack of one or more nutrients may have an impact on your mental well-being and capacity to handle stress. According to some research, several nutritional supplements may help elevate mood and lessen stress. Chronic stress, for instance, can cause your magnesium levels to drop.
Supplementing with magnesium has helped to improve stress in chronically stressed people. Other supplements, like B vitamins and L-theanine also help reduce stress, though more research is needed to understand their potential benefits. It is safe to consult a healthcare professional if you’re interested in using supplements to help relieve stress.
Practical strategies for an healthier mind
Eat well.
Diet-related diseases can be prevented with a healthy diet. Additionally, there is mounting evidence that eating has an impact on our mood. By making sure that our diet contains sufficient levels of water and vital vitamins and minerals, as well as other brain nutrients, we can safeguard our feelings of wellbeing. Pay attention to what you drink and smoke. They may appear to ease tension, but this is deceptive because they frequently exacerbate issues.
Work out.
Stress can be effectively reduced by engaging in physical activity. Even simple physical activities like strolling to the stores and getting some fresh air might be beneficial.
Take a break.
Spend some time unwinding. If you are forced to take time off later due to illness, it is useless to say, "I just can't take the time off." Reducing stress requires finding a balance between your obligations to other people and to yourself.
Practice Mindfulness.
You can practice mindfulness meditation at any time and anywhere. According to research, some people may find that it lessens the symptoms of stress, anxiety, and other linked issues like sleeplessness, poor focus, and bad moods.
Sleep well.
It's normal to have trouble sleeping when you're under stress. Make an effort to obtain adequate sleep.
Take it easy on yourself.
Make an effort to maintain perspective. We all have bad days, after all.
Seeking help for stress
If you feel that you are having trouble managing on your own, it is OK to seek expert assistance. In order to start the healing process, it's also critical to seek aid as soon as possible. Numerous organizations are also available to assist you in addressing the sources of your stress and provide guidance on how to recover.
-MLS Mindful Therapy
MLS Mindful Therapy offers a client-centered, strengths-based counseling approach in a secure and encouraging setting.
-Lotus Wellness
Lotus Wellness offers a secure, supportive setting where people can start their path to mental health. Each client gets the care and support they require to recover, develop, and flourish thanks to their treatment programs, which are designed to address a variety of mental health issues.
-Center for Workplace Mental Health
The Center for Workplace Mental Health works with companies to support workers' and their families' mental health.
- Favor Mental Health Services
Favor Mental Health Services is an accredited mental health organization that offers complete mental health assessments, customized treatment programs, psychotherapy, and pharmaceutical prescriptions as necessary.
Why Choose Us for Stress Management
Our staff at Favor Mental Health Services consists of skilled physicians and psychologists who are aware of the subtleties of stress management. We provide individualized care based on each person's requirements, guaranteeing that you get the best stress-reduction techniques.
We offer:
• One-on-one evaluations to understand your unique situation.
• Personalized treatment plans that fit your life
• Talk therapy sessions
• Medication support when needed
Make an Appointment for a Virtual Therapy Session:
Start down the path to improved mental health. Schedule your virtual therapy session, which will be customized by our knowledgeable psychologists to meet your particular needs and wellbeing objectives.
FAQs
Check out our most commonly asked FAQs if you have any other queries about stress management:
How can I tell if I’m too stressed?
Constant concern, trouble sleeping, impatience, and physical symptoms like headaches or stomach aches are all indicators of severe stress.
Can stress affect my physical health?
Indeed, a number of physical health problems, including as heart disease, high blood pressure, and a compromised immune system, can result from prolonged stress.
What are some quick ways to reduce stress?
Deep breathing techniques, a quick stroll, relaxing music, or taking up a hobby you enjoy are all quick ways to reduce stress.
How do I deal with stress and depression?
Avoid retreating from life. Your mood can be lifted by socializing. You have someone to chat to when you're feeling down if you stay in touch with your loved ones.
How do I reduce anxiety immediately?
Breathe deeply and slowly in and out. To help you fill your stomach like a balloon, try placing your hand on it. Try to think of something that you associate with being calm. Another option is to count backwards in a peaceful setting. Additionally, you can process your thoughts and feel less alone by discussing your issues with a trusted friend.
Conclusion
Even though stress is inevitable, persistent stress has a negative impact on both your physical and emotional well-being. Thankfully, there are a number of research-backed techniques that can assist you in lowering stress and enhancing your general psychological health. Effective strategies include getting outside more frequently, exercising, practicing mindfulness, spending time with a pet, and reducing screen time.
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