Ways To Reduce Stress And Anxiety
There is a stark difference between stress and anxiety. Thus, youll need to take a different approach to treatment for each condition.
Feeling stressed and not sure what to do? The Mayo Clinic offers a number of ideas to reduce stress, including the following:
- Stay physically active most days of the week. Yes, exercise boosts your overall health, but it also helps boost your endorphins to help reduce stress in the short term.
- Bump up your rest. While stress can affect sleep, proper sleep is crucial to help your body and mind recover during stressful periods. If youre having trouble falling or staying asleep, talk to your doctor about potential solutions. These could range from breathing exercises to herbal supplements and temporary sleep aid medications.
The difference between stress and anxiety can be a bit confusing. However, its crucial to know the difference so you can move forward with a treatment plan that works for you.
Stress Vs Depression Vs Anxiety Similarities And Differences
Stress vs. depression vs. anxiety while we often assume that all these emotional states of mind are the same, there are some distinctive differences between them. Anxiety and depression are common reactions to lifes challenges or stress. A small job transfer to a significant lifestyle change like losing a loved one or a divorce can lead to stress, and then anxiety, and depression eventually. These mental health patterns may look a lot alike but have many differences. Here are some details!
How To Tell The Difference Between The Two
Stress and anxiety feel similar but originate from different sources.
When trying to tell the difference between the two conditions, remember that symptoms of stress develop in response to externally stressful stimuli, and will go away when the stressor goes away.
Anxiety symptoms originate internally and come and go whether or not a stressor is physically present.
If you or someone you know is experiencing chest pains, difficulty breathing, or any other signs that could signal a heart attack, call your doctor or visit your nearest emergency room immediately.
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Treatments For Anxiety Disorders
Most anxiety disorders are treated with a combination of medication and therapy. Because we know that adrenaline and GABA receptors are involved in how the body acts and reacts in anxiety-provoking situations, anti-anxiety medications and antidepressant medications focus on the regulation of these chemicals in the brain. Cognitive Behavioral Therapy, or CBT, is a form of therapy typically used with patients dealing with anxiety disorders because it helps the person reflect and combat their intense feelings of anxiety by learning important coping skills as well as signs of triggers. Suggested treatments also may include relaxation exercises, such as meditation, breathing exercises, and other forms of relaxation that may help lessen the symptoms of panic and anxiety.
Anxiety And Depression Differences:
While excessive stress is the reason for anxiety and depression, it typically disappears when the relevant stressors disappear. However, chronic stress often escalates into worry or depression, which is why its important to eliminate or reduce stress at the initial stage.
Both anxiety and depression are outcomes of chronic stress. However, anxiety is generally considered a high-energy state, whereas depression a low-energy state. In short, a depressed individual often experiences a lot of anxiety, possibly even to the extent of having mild to severe panic attacks.
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Techniques To Manage Stress And Anxiety
Its common 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 this type of experience occurs, youll be able to anticipate your reaction, and it may be less disruptive.
Certain lifestyle changes can help alleviate symptoms of stress and anxiety. These techniques can be used alongside medical treatments for anxiety.
Techniques to reduce stress and anxiety include:
- limiting caffeine and alcohol consumption
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.
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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.
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How Stress Depression And Anxiety Are Interrelated
Nearly half of those experiencing depression also suffer from severe and persistent anxiety. Such people often feel anxious and worried. Any of the symptoms can easily trigger the other, with anxiety often preceding depression. People with acute depression, post-traumatic stress disorder , and other mental and behavioral health problems are prone to developing depression.
Common symptoms include:
- Sweating and dry mouth
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Finding Relief On Campus
There are a variety of things that may help relieve stress among college students. In order to find what helps relieve stress for you, you need to try different things and decide whether or not it helps.
Almost all colleges and universities provide counseling services to students. They even work with off-campus programs to help students in need. Programs such as peer mentoring, sober living dorms, meditation classes, exercise groups, or individual and group counseling are available on campus.
Prevention is always the best way to manage stress and anxiety. And if you can manage your stress, you are less likely to feel anxious, since one is a reaction of the other.
Start improving your abilities to combat stress that leads to anxiety today. Knowing the difference between stress and anxiety is a great first step. Now you are ready to act and take back your positive college experience.
Key Facts You Need To Know
People sometimes ask me the difference between stress and anxiety. The terms tend to be used somewhat interchangeably, and it isnt always easy to know the differencein fact, you may wonder if there is even any difference at all. Modern life is so busy that feeling stress and anxiety are an increasingly normal parts of living.
So, its a good question, and one whose answer is both simple and complicated. Yes, there are differences, technically, in terms of the cultural and clinical definitions of stress and anxiety, but they are far more similar, and malleable, than they may appear.
Here are 7 key facts you need to know.
1. Defining Stress
Stress, a term coined by Hans Selye in the 1930s, was originally defined as the non-specific response of the body to any demand for change. He believed the pressure of stress generates the motivation we need to adjust our behavior to what is required, and he believed stress could be either good or bad.
Reflecting a broader and more modern understanding, the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition defines stress as the pattern of specific and nonspecific responses a person makes to stimulus events that disturb his or her equilibrium and tax or exceed his or her ability to cope.
2. Defining Anxiety
3. Stress feels externally generated, whereas anxiety feels internally generated.
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When Does It Become A Disorder
In order for a diagnosis of an anxiety disorder, certain symptoms need to be present, and depending on those symptoms, a person may be diagnosed with a particular anxiety disorder. The National Alliance on Mental Illness states that when feelings of intense fear or distress are overwhelming and prevent us from doing everyday things, an anxiety disorder may be the cause. This must be certain in order to be diagnosed with an anxiety disorder. In addition, a specific number of symptoms and timelines must be present in order to receive a diagnosis. These symptoms are outlines in the Diagnostic and Statistical Manual of Mental Illnesses . If a person does not meet those criteria, they are not labeled as having an anxiety disorder.
Too Worried Stressed Or Anxious To Read The Whole Article
Heres the takeaway: Worry happens in your mind, stress happens in your body, and anxiety happens in your mind and your body. In small doses, worry, stress, and anxiety can be positive forces in our lives. But research shows that most of us are too worried, too stressed and too anxious. The good news, according to Dr. Marques, is that there are simple first steps to help regulate your symptoms: Get enough sleep eat regular, nutritious meals and move your body.
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Anxiety, depression and stress just about everyone feels these emotions at some time. All are common reactions to lifes challenges, from losing a loved one to going through a divorce. On the surface they can look a lot alike, but there are distinct differences.
Is It Anxiety Or Depression
If you often feel anxious or depressed for no apparent reason, you may have an anxiety disorder, depression, or both. Its not unusual for someone to suffer from both conditions at the same time. In fact, just about half of those diagnosed with depression are also diagnosed with an anxiety disorder.
Depression and anxiety are serious but treatable illnesses. The same medications may be used to ease symptoms of each condition. The two also share similar symptoms, like nervousness, irritability, insomnia and problems concentrating, but each has its own causes.
Anxiety: If you have an anxiety disorder, you may experience:
- Fear, panic or anxiety in situations where most people would not feel anxious or threatened
- A constant nagging worry or anxiousness
- Sudden panic or anxiety attacks without any clear trigger
Untreated, these disorders can limit your ability to work, maintain relationships or even leave the house.
Depression: When youre depressed, it affects just about everything in your life how you think, feel, behave and function. You may experience one or more of these symptoms:
- Lack of motivation or interest in life in general
- Low energy level
- Feeling overwhelmed by daily tasks and personal interactions
If these feelings last longer than two weeks, and interfere with daily activities like spending time with friends, caring for your family or going to work, most likely youre experiencing a major depressive episode.
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The Difference Between Anxiety And Stress
Anxiety and stress are often mistaken for the same experience. This is a misconception, however, as there is a clear difference between anxiety and stress.
Stress is our reaction to events that upset our physical and mental balance. Anxiety, on the other hand, is often considered to be a reaction to stress. Once anxiety revs up as a stress response, worry, fear, emotional and physical symptoms, and behaviors like hypervigilance or avoidance take over.
Another fundamental difference between stress and anxiety is cause. Stress typically has a discernable source. Someone can identify why they are stressed . While we know that anxiety is a reaction to stress, beyond that we dont always know the root cause.
Everyone experiences stress, but not everyone experiences anxiety. Anxiety is an extreme reaction to stress that can be considered a disorder and is classified in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, or the DSM-5 . Stress is not considered to be a disorder.
How Are Anxiety And Depression Connected
Anxiety and depression commonly occur together, but they can also be experienced separately. When comparing anxiety vs. depression, its important to note that they are two different types of disorders. However, anxiety and depression share biological commonalities because of how they affect neurotransmitter function. Because of this, they are frequently associated with one another.
For example, depression can be triggered by anxiety disorders such as generalized anxiety disorder, panic disorder, and separation anxiety. Reoccurring stressful situations that leave individuals feeling powerless over their thoughts and emotions can lead to depression symptoms.
Similarly, anxiety can occur as a symptom of major depressive disorder. Persistent uncontrollable feelings of sadness and loneliness can cause stress and worry as a result of feeling powerless in their thoughts and emotions, similar to anxiety.
This cycle of worry and sadness is what makes these disorders difficult to separate, but there are important differences that are important to know so you can get the proper treatment.
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How Nature Nurtures The Brain
5. Stress feels situational anxiety feels personal.
Because stress is often conceived as relating to external pressure, it often feels situational and therefore outside our control. In this way, stress seldom generates feelings of responsibility or shame. Instead, stress is sometimes even culturally prized as a badge of honor or status symbol. Anxiety, on the other hand, is neither associated with feelings of pride nor a sense of doing our best. Instead, it is usually experienced as a weakness, a mental failing, and therefore something to be ashamed of.
6. Stress and anxiety share physiological similarities.
And yet, despite the definitional, clinical, and cultural differences, stress and anxiety are physiologically indistinguishable. At their most intense, they share the almost reflexive defensive survival reaction, commonly known as fight-or-flight, that sets off a cascade of physical changes along the hypothalamic-pituitary-adrenal axis preparing the body for threat. Attention is sharpened, energy is boosted, while oxygen and immunity are heightened readying the body for action. While the intensity of the threat response can vary, the experience of stress and anxiety in our bodies is almost indistinguishable physiologically. One persons experience of stress is another persons experience of anxiety, and vice versa.
7. We control how we define stress and anxiety, and our experience of it.
This post originally appeared on my my blog.
The Difference Between Worry Stress And Anxiety
Theyre not all the same, but we do have tips to help you deal with all of them.
You probably experience worry, stress or anxiety at least once on any given day. Nearly 40 million people in the U.S. suffer from an anxiety disorder, according to the Anxiety and Depression Association of America. Three out of four Americans reported feeling stressed in the last month, a 2017 study found. But in one of these moments, if asked which you were experiencing worry, stress or anxiety would you know the difference?
I reached out to two experts to help us identify and cope with all three.
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What Causes Stress And Anxiety
There are five main causes of stress and anxiety in college. However, thats not to say there are only five causes studying for exams, financial burdens, social pressures, feeling homesick, relationship issues, homework assignments, and meeting expectations of parents and professors are just a few.
A student can react to any of these stressors with anxiety. Just thinking about their responsibilities can cause some students with great anxiety. When you are anxious, you may find it hard to sleep, unable to concentrate or focus, poor diet, digestive issues, and even using substances to overcome the effects of anxiety.
All these reactions will produce further negative effects.
Students can prepare for these causes by recognizing the difference between stress and anxiety and being ready for them when they occur. Preparation includes knowing specific symptoms related to each.
Factors That Turn Stress Into Anxiety
Why does anxiety, a response to stress, continue in some people even when the original stress has lessened? Stress, anxiety, and people are all complex and multi-faceted, so there are no obvious or definitive answers. What researchers have discovered is that there are certain factors that impact the likelihood that anxiety will become life-inhibiting. These factors can include:
- nature of the stressor
- number of stressors faced at once
- degree of control one has over his or her stressors
- biological factors
- presence of protective factors
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