What Are Stress and
experience stress and anxiety from time to time. Stress is any demand placed on
your brain or physical body. People can report feeling “stressed” when multiple
competing demands are placed on them. The feeling of being “stressed” can be
triggered by an event that makes you feel frustrated or nervous. Anxiety is a
feeling of fear, worry, or unease. It can be a reaction to stress, or it can
occur in people who are unable to identify significant stressors in their life.
Stress and anxiety are not always bad. In the short term, they can help you
overcome a challenge or dangerous situation. Examples of normal stress and
anxiety include worrying about finding a job, feeling nervous before a big
test, or being embarrassed in certain social situations. If we did not
experience some anxiety we might not be motivated to do things that we need to
do (for instance, studying for that big test!).
stress and anxiety begin interfering with your daily life, it may indicate a
more serious issue. If you are avoiding situations due to irrational fears,
constantly worrying, or severe anxiety about a traumatic event weeks after it
happened, it may be time to seek help.
What Do Stress and Anxiety
anxiety can produce both physical and psychological symptoms. People experience
stress and anxiety differently. Common physical symptoms include:
to physical symptoms, stress and anxiety can cause mental or emotional ones.
These can include:
of impending doom
or nervousness, especially in social settings
have stress and anxiety over long periods of time may experience negative
related health outcomes. They are more likely to develop heart disease, high
blood pressure, diabetes, and may even develop depression and panic disorder.
What Causes Stress and
people, stress and anxiety come and go. They usually occur after particular life
events, but then go away.
a new school or job
an illness or injury
a friend or family member who is ill or injured
of a family member or friend
Drugs and Medications
contain stimulants may make the symptoms of stress and anxiety worse. Regular
use of caffeine, illicit drugs such as cocaine, and even alcohol can also make
medications that can make symptoms worse include:
Stress- and Anxiety-Related Disorders
anxiety that occur frequently or seem out of proportion to the stressor may be
signs of an anxiety disorder. An estimated 40 million Americans suffer from some type of anxiety
these disorders may feel anxious and stressed on a daily basis and for
prolonged periods of time. These disorders include:
- Generalized anxiety disorder (GAD) is a common anxiety disorder
that causes uncontrollable worrying. Sometimes people worry about bad things
happening to them or loved ones, and at other times the person may not be able
to identify any source of worry.
- Panic disorder is a condition that causes moments
of extreme fear, a pounding heart, and shortness of breath, commonly known as
- Post-traumatic stress disorder (PTSD) is a condition that causes
flashbacks or anxiety as the result of a traumatic experience.
- Social phobia is a condition that causes intense feelings of
anxiety in situations that involve interacting with others.
- Obsessive-compulsive disorder is a condition that causes repetitive
thoughts and the compulsion to complete certain ritual actions.
When to Seek Help
If you are
having thoughts about harming yourself or others, you should seek immediate
medical help. Stress and anxiety are treatable conditions and there are many
resources, strategies, and treatments that can help. If you are unable to
control your worries, and stress is impacting your daily life, talk to your primary
care provider about ways to manage stress and anxiety.
Techniques to Manage Stress and Anxiety
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, you will be able to anticipate your reaction and
it may be less disruptive.
Managing Everyday Stress and Anxiety
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:
a balanced, healthy diet
caffeine and alcohol consumption
time for hobbies
a diary of your feelings
the factors that trigger your stress
to a friend
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.
Seeking Professional Help for Stress and Anxiety
many ways to seek treatment for stress and anxiety. If you feel like you are
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
Cognitive behavioral therapy (CBT) 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.
care provider may also recommend medication to help treat a diagnosed anxiety
disorder. These may include selective-serotonin reuptake inhibitors (SSRIs)
such as sertraline (Zoloft) or paroxetine (Paxil). Sometimes providers use antianxiety
medications (benzodiazepines), such as diazepam (Valium) or lorazepam (Ativan),
but these approaches are generally used on a short-term basis due to the risk
What Is the Long-Term
Outlook for Stress and Anxiety?
anxiety can be unpleasant to deal with. They can also have negative effects on
your physical health if untreated for long periods of time. While some amount
of stress and anxiety in life is normal and shouldn’t be cause for concern, it’s
important to recognize when the stress in your life is causing negative
consequences. If you feel like your stress and anxiety are becoming
unmanageable, seek professional help or ask others to help you find the support