Is it Stress or Anxiety? Part 1
We continue to live in a time of uncertainty. Some of us may be feeling stressed or anxious and are having a hard time finding a sense of calmness, clarity, and connection. But what is the difference between stress and anxiety and how do we cope with either.
Sometimes it is hard to figure out whether or not we are experiencing stress or anxiety. While both are emotional triggers, stress is considered to be a psychological response to an external trigger. Stress can show up in several different forms such as physical or psychological tension, increased heart rate, shallow breath, and/or rising cortisol levels. All of these symptoms can be the result of experiencing an argument with a loved one, struggling with chronic illness, and having to meet a work deadline. Additional symptoms of stress may include feeling irritable, angry, fatigue, muscle pain, difficulty sleeping and gastrointestinal concerns.
When your stress level is high, using healthy coping skills can help you relax, recharge, and reset. Benefits to practicing healthy ways to cope with stress include reducing its impact on your quality of life and the likelihood that it will negatively affect you in the long run.
Here are 5 good ways to help with managing stress:
Meditate: Research has shown that even just a few minutes of mindfulness meditation will help ease psychological stress. To begin, allot five minutes aside during your day in a quiet place with no distractions. Stay in the present moment. If stray negative thoughts intrude, acknowledge they are there and refocus your mind. It is okay to have mental wavering, do not be too hard on yourself if you find yourself having to refocus often. Mindfulness medication can help you relax and allow you to approach any negative thoughts and feelings from another clear angle.
Take a moment in nature: Getting outside in the fresh air (weather permitting) and seeing green space has been proven to greatly increase one’s mood. If you are unable to gets outside, nature videos can have the same effect. Take your time to be in the here-and-now, focus on what you can see, smell, hear, and touch.
Progressive muscle relaxation: Stress also causes muscle tension that can lead to tension headaches, backaches and general fatigue. Progressive muscle relaxation is an easy way to relieve the tension in the muscles by choosing a muscle group in your body, contract the muscle for five to ten seconds and release the tension. Starting from your lower body working your way up usually works best. Continue this process until you completed all muscle groups. To keep up with progressive muscle relaxation you will want to sit or lay in a comfortable position, take in a few deep breaths, starting from your toes tense each muscle in your body for about 5 to 10 seconds, and then release. Gently continue to work your way up towards your face and neck muscles, all while tensing and releasing each set of muscles in turn.
Try deep breathing: If you find it difficult to practice progressive muscle relaxation, deep breathing exercises are just as effective in managing stress in the moment. Deep breathing exercises can help slow your heart rate and calm you when everything around you seems like it is spinning way too fast. There are two types of breathing, diaphragmatic and thoracic. Diaphragmatic breathing is commonly used stress relief. It involves the diaphragm muscle, which pushes the stomach out and allow the lungs to fill with air. For effective results you will want to hold in your breath for 5 to 10 seconds and breath out from your nose or mouth. By improving how your body relaxes during stressful events, deep breathing can help with improving your mood, reduce anxiety, increase focus, regulate sleep patterns, slow heart rate, and lower cortisol levels.
Talk about it: Talking about things that are stressing you out may help you unburden yourself and help you feel less overwhelmed. Research has demonstrated that having a strong healthy support network can improve your ability to cope and handle stress. Likewise, providing family and friends with support can also have its benefits. It is important for you and those around you to give and receive support. Typically, one-sided relationships can end up causing more stress than relief.
Stressful moments and events happen to us all and experiencing high levels of of stress daily can be overwhelming and anxiety provoking. However, using any of these helpful coping strategies can help you tackle it in the moment. If you notice your stress level becoming a daily occurrence and it is causing symptoms of anxiety or depression, it may be time to consider talking with a mental health professional. If your not sure where to search for a mental health professional, consider checking out Psychology Today or you can call your insurance provider to determine your mental health benefits.
