Excretory And Digestive Systems
Anxiety also affects your excretory and digestive systems. You may have stomachaches, nausea, diarrhea, and other digestive issues. Loss of appetite can also occur.
There may be a connection between anxiety disorders and the development of irritable bowel syndrome after a bowel infection. IBS can cause vomiting, diarrhea, or constipation.
Seeking Professional Help For Stress And Anxiety
There are many ways to seek treatment for stress and anxiety. If you feel like youre unable to cope with stress and anxiety, your primary care provider may suggest that you see a mental health provider. They may use psychotherapy, also known as talk therapy, to help you work through your stress and anxiety. Your therapist may also teach you applied relaxation techniques to help you manage stress.
Cognitive behavioral therapy is a popular and effective method used to manage anxiety. This type of therapy teaches you to recognize anxious thoughts and behaviors and change them into more positive ones.
Exposure therapy and systematic desensitization can be effective in treating phobias. They involve gradually exposing you to anxiety-provoking stimuli to help manage your feelings of fear.
Causes Of Work Anxiety
Work anxiety may be caused by a variety of characteristics of the work environment. It’s not at all unusual for certain major events to make you nervous or feel temporary moments of anxiety. For example, starting a new job or leaving an old one is sure to make anyone feel skittish.
You spend so much time at work that if things aren’t going your way, it can feel overwhelming at times. This may not always rise to the level of ongoing anxiety, but it can be helpful to talk to someone about any of these issues are causing you to feel constantly anxious about work:
- Dealing with workplace bullying or conflicts
- Meeting deadlines
- Experiencing a workload that is overly high
- Having a lack of direction on tasks
- Experiencing a lack of perception of fairness
- Feeling a lack of control over the work environment
- Having a low reward
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A Few Notes On Anxiety Disorders
There are several anxiety disorders recognized by mental health professionals. The most common of these include:
The sudden escalation of physical symptoms can be distressing, to say the least. It might include feelings of terror, including the certainty that death is imminent. Panic disorder might include a feeling of suffocation, chest pain, sweating, or fear that is so intense it makes you feel as though you are going crazy.
Social anxiety disorder
This is an intense fear of social situations, or any situation in which you could be judged by others. It might include something as intense as being unable to go out on a date with someone new, or something as simple as being afraid to answer the phone.
Generalized anxiety disorder
This disorder includes a feeling of perpetual dread, worry, and fear that doesnt seem to have any true basis. You might be afraid or worried about almost anything in life, whether it is something that should cause stress or not.
Fear of enclosed spaces, heights, flying, stairs, or even certain foods can be considered a phobia, especially if the problem interferes with your everyday life for example, if you are so afraid of stairs that you refuse to climb them, your everyday life is affected every time you go to a public place.
Signs Of Work Anxiety
Although there is no work anxiety disorder, there are certain symptoms that are common in terms of anxiety disorders and anxiety in general. Below is a list of these symptoms:
- Excessive or irrational worrying
- Trouble falling asleep or staying asleep
- Exaggerated startle reaction
- Feeling like there’s a lump in your throat
- Shaking or trembling
- A pounding/racing heart
In addition to these general symptoms of anxiety, there are also some signs to watch out for that may indicate that someone is experiencing work anxiety. Here is an overview of what to look for.
- Taking an unusual amount of time off work
- Overreacting to situations on the job
- Focusing too much on negative aspects of their job
- Struggling to concentrate or complete tasks by the deadline
Signs And Symptoms Of Stress Overload
The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You dont notice how much its affecting you, even as it takes a heavy toll. Thats why its important to be aware of the common warning signs and symptoms of stress overload.
- Other mental or emotional health problems
- Chest pain, rapid heart rate
- Loss of sex drive
- Sleeping too much or too little
- Withdrawing from others
- Using alcohol, cigarettes, or drugs to relax
- Nervous habits
Whats The Difference Between Stress And Anxiety
Knowing the difference can ensure you get the help you need.
Whats the difference between stress and anxiety?
Theres a fine line between stress and anxiety. Both are emotional responses, but stress is typically caused by an external trigger. The trigger can be short-term, such as a work deadline or a fight with a loved one or long-term, such as being unable to work, discrimination, or chronic illness. People under stress experience mental and physical symptoms, such as irritability, anger, fatigue, muscle pain, digestive troubles, and difficulty sleeping.
Anxiety, on the other hand, is defined by persistent, excessive worries that dont go away even in the absence of a stressor. Anxiety leads to a nearly identical set of symptoms as stress: insomnia, difficulty concentrating, fatigue, muscle tension, and irritability.
Both mild stress and mild anxiety respond well to similar coping mechanisms. Physical activity, a nutritious and varied diet, and good sleep hygiene are a good starting point, but there are other .
Anxiety disorders are common. According to the National Institute of Mental Health, 19% of Americans over the age of 18 had an anxiety disorder in the past year, and 31% of Americans will experience an anxiety disorder during their lifetimes.
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What Makes Us Stressed
Many things that can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress can also have a negative impact on your mental health. People affected by work-related stress lose an average of 24 days of work due to ill health.
Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday can be sources of stress. If you feel stressed in these situations you may struggle to understand why or be unwilling to share your feelings with others.
Recognize When You Need More Help
If you are struggling to cope, or the symptoms of your stress or anxiety wont go away, it may be time to talk to a professional. Psychotherapy and medication are the two main treatments for anxiety, and many people benefit from a combination of the two.
If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK . You also can text the Crisis Text Line or use the Lifeline Chat on the National Suicide Prevention Lifeline website.
If you or someone you know has a mental illness, is struggling emotionally, or has concerns about their mental health, there are ways to get help. Read more about getting help.
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Diagnosis And Treatment Of Anxiety
Stress is a short-term state and doesnt require a formal diagnosis. An anxiety disorder, however, would be diagnosed by a professional according to the Diagnostic and Statistical Manual of Mental Disorders , a handbook used by clinicians to diagnose mental health disorders.
There is no definitive test for anxiety, but if symptoms are present, a healthcare provider will do an assessment about the frequency of feelings of worry or any physical symptoms such as restlessness, feeling tired, having trouble concentrating, irritability, or having trouble sleeping.
Anxiety is a treatable condition. Treatment typically includes talk therapy, cognitive behavioral therapy , medication, or a combination of these.
Though stress isnt formally treated, self-care practices can help alleviate it. Getting good sleep, eating healthy, exercising, and talking with family or friends can help stabilize a persons stress levels.
Managing Everyday Stress And Anxiety
Certain lifestyle changes can help alleviate symptoms of stress and anxiety. These techniques can be used along with medical treatments for anxiety. Techniques to reduce stress and anxiety include:
- eating a balanced, healthy diet
- limiting caffeine and alcohol consumption
- getting enough sleep
- keeping a diary of your feelings
- practicing deep breathing
- recognizing the factors that trigger your stress
- talking to a friend
Be mindful if you tend to use substances like alcohol or drugs as ways to cope with stress and anxiety. This can lead to serious substance abuse issues that can make stress and anxiety worse.
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Symptoms Of Anxiety And Shortness Of Breath
Anxiety is your bodys natural fear response. This is known as the the fight-or-flight response. Your body reacts in physical and mental ways to prepare you to either fight or run from the situation.
Shortness of breath is one of those responses. You may feel like you cant catch your breath, tightness in your chest, or like youre suffocating or hungry for air.
Studies have shown a strong association between anxiety and respiratory symptoms, including shortness of breath.
Other symptoms that can occur during this response and as a result of anxiety include:
Three Things To Help Your Worries:
Give yourself a worry budget, an amount of time in which you allow yourself to worry about a problem. When that time is up , consciously redirect your thoughts.
When you notice that youre worried about something, push yourself to come up with a next step or to take action.
Write your worries down. Research has shown that just eight to 10 minutes of writing can help calm obsessive thoughts.
Remember: Worry is helpful only if it leads to change, not if it turns into obsessive thoughts.
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How Can I Reduce Stress At Work
One special atmosphere where many people feel it is at work.
Stress at work may be the outcome of being required or demanded to do too much or work really long hours. It can more, however, be the consequence of not being given sufficient work, or not holding a clear enough knowledge of what is demanded. The source problem is often the perception of not being in control.
Get Help For Career Stress
Most companies have an employee helpline meant for problems like this. The call is usually entirely confidential, and you might even be able to schedule phone sessions with a counselor.
|Financial or credit counselor||
If you are worried about finances, talking to someone about money matters can help. A financial counselor might also be able to advise you on how to make the most of your salary.
Your human resources department is there to help you with situations that seem insurmountable. They can guide you to the proper resources and possibly help you with internal issues.
Does your workplace offer a fitness center? Take advantage of it during your lunch breaks or right before or after work to burn off some steam.
When there are serious indiscretions, illegal activity and the like happening in the workplace, becoming a whistleblower might be your best bet to a better work environment.
If you are in a stressful work environment, how are your coworkers dealing with it? They might be able to provide you with tips on how they stay calm and cool.
Career Stress Resources
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What Are The Signs Of Stress
How you might feel
You may behave differently if youre stressed. You may:
- withdraw from other people or snap at them
- be indecisive or inflexible
- have problems getting to sleep or staying asleep
- experience sexual problems
- smoke, drink alcohol or take drugs more than usual.
If the stress is long-lasting, you may notice your sleep and memory are affected, your eating habits change, or you feel less inclined to exercise.
Some research has also linked long-term stress to gastrointestinal conditions like Irritable Bowel Syndrome or stomach ulcers, as well as conditions like cardiovascular disease.
Is It Stress Or Anxiety
Life can be stressfulyou may feel stressed about performance at school, traumatic events , or a life change. Everyone feels stress from time to time.
What is stress? Stress is the physical or mental response to an external cause, such as having a lot of homework or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.
What is anxiety? Anxiety is your body’s reaction to stress and can occur even if there is no current threat.
If that anxiety doesnt go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems. You also may be at higher risk for developing a mental illness such as an anxiety disorder or depression. Read more about anxiety disorders.
So, how do you know when to seek help?
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Untreated Anxiety Disorders And Depression
Untreated anxiety disorders can lead to serious depression. Depressive illness is common about 17% of Australians will suffer from depression at some time in their life.Depression is about twice as common in women as in men. The most common time in life for people to suffer from depression is in their 40s. However, it can develop at any age. Depression is often associated with an increased incidence of suicide. The annual suicide rate for people with depression is three or four times higher than that of other psychiatric disorders.
Techniques To Manage Stress And Anxiety
Its normal to experience stress and anxiety from time to time, and there are strategies you can use to make them more manageable. Pay attention to how your body and mind respond to stressful and anxiety-producing situations. Next time a stressful experience occurs, youll be able to anticipate your reaction and it may be less disruptive.
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Am I Anxious Or Just Stressed
We often use the words anxiety and stress interchangeably. Yet despite their similarities, there are important differences between the two.
- Stress is typically defined as a response to an external trigger, and can either be acute or chronic .
- Anxiety, unlike stress, is often triggered internally by excessive thoughts judgments about the past, worries about the future, and so on.
- When left unchecked, both stress and anxiety can escalate into more severe mental health conditions, and anxiety disorders.
- Determining whats going on for you is the first step towards finding relief.
Where your work meets your life. See more from Ascend here.
Youre working on a deadline when your boss pings you. Its 3 pm and he wants to know if you have time to help with a project thats due by 5. You dont, not really you still havent eaten lunch. Its kind of urgent, he explains, apologizing for the late notice. A pit settles in your stomach, and your thoughts begin to race. Of course, you reply. Id be happy to help. Its not like saying no would be any less stressful.
In your head, a voice quickly pipes in to remind you of how poorly you work under pressure. Remember last time, that panic attack? You cant prepare an entire deck in two days, let alone two hours! Imagine how easy this would be for your coworkers. Why cant you be more like them? Face it: youre probably going to be stuck at this job forever.
What Does Science Say About L
Results from early scientific studies suggest that l-theanine may:
- Reduce physical symptoms of anxiety. Some L-theanine anxiety studies showed that the amino acid slows a racing heartbeat and lowers blood pressure.
- Improve concentration during periods of anxiety and stress. Research shows that l-theanine may lead to reductions in corticosterone, a hormone that the body releases in response to stress. Because increased corticosterone levels have been linked to poor concentration, learning problems, and memory formation, some experts believe taking the proper l-theanine dosage may lead to cognitive improvements. One study showed that young adults who took l-theanine and caffeine exhibited greater accuracy when multitasking.
- Assist With sleep. Many people who suffer from anxiety have trouble sleeping. L-theanine sleep studies indicate that the amino acid’s calming effects may help people fall asleep faster and enjoy better quality sleep throughout the night.
- Provide benefits for comorbid mental health disorders. People who experience anxiety and symptoms of other mental health disorders may benefit from l-theanine. One study showed that l-theanine combined with an antipsychotic medication reduced feelings of anxiety in people with schizophrenia. Another found that individuals with a major depressive disorder who took an l-theanine supplement reported a reduction in anxiety and insomnia symptoms as well as improved brain function.
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How Long Will It Take To Achieve My Goals
I hate to sound wishy-washy but it depends.
Your goal might be something like, I want to be happy and that could take quite a while. But we can also take a look at how you know youll be happy and you might start noticing some of those things in a short amount of time.
Maybe you have a very clear and specific goal. We can break it into small, manageable, do-able steps and you can make progress from week to week.
Some people are like a seed, where you plant the seed and it has to decay before it can sprout and grow, so you might experience what we could call a front end load, where you need to put some time in. But then, seemingly all of a sudden, something happens.
Reaching your goal is a very individual thing.
It also depends on how open and ready you are to notice what is happening now and look at paths for change. Habitual patterns once served a good purpose, and they can also keep us from moving forward. Realizing how these patterns once kept you safe, as well as how they are now keeping you way from the life you want to lead is part of the process.
You may also want to spend time with your fear of letting go of habitual patterns, since the part of you that is afraid may feel stronger than your wish to let go. It makes sense that part of you wants to let go and part of you doesnt. Those habits originally had a good reason for being here. It can take time to see their good reason, or the needs they were intended to meet, and discover fresh ways to meet those needs.