Stress is a physiological reaction to threats and is rooted in the primitive part of the brain. It's often temporary and goes away when the stressor is removed.
Anxiety, in contrast, is often longer-term and can be a reaction to the perception of danger, rather than an actual threat.
It can involve both physical sensations and worrying thoughts.
Anxiety can occur even when there is no specific or apparent reason.
Anxiety is considered the intersection of stress and worry.
Worry is the thinking part of anxiety, happening in the frontal lobes of the brain. It involves thoughts like "what if...?"
Worry can be helpful for problem-solving, but can become problematic when it is distorted or repetitive.
Normal Anxiety:
Is appropriate to the situation.
Motivates us and enhances performance when facing a stressor like an exam or deadline.
Creates a check and balance system that makes us self-aware and aware of others.
When Anxiety Becomes a Problem:
When it causes subjective distress or discomfort.
When it causes impairment, such as not doing well on a test.
When it interferes with daily life
When feelings of anxiousness stick around for a long time
When it leads to avoidance or withdrawal from family, friends, or activities
Important Tools and Concepts:
Mindful Dishwashing: Focusing on the senses while washing dishes can decrease nervousness and increase mental inspiration.
Hugging: Physical touch, like hugs, can slow the release of cortisol, the stress chemical.
Good Posture: Maintaining an upright posture can increase positive affect and reduce fatigue.
Viewing stress as a challenge: Reframing stressful events as challenges can help you grow and have a more positive reaction to stress.
Meditation: Practicing meditation, even for a few minutes a day, can be beneficial.
Prioritize Sleep: Lack of sleep can intensify anxiety and stress.
Limit Media Consumption: Constant exposure to news can trigger the stress response, so choose to focus on areas where you can take action instead of areas out of your control
Complete Tasks: The stress response is resolved by completing a task.
Acknowledge Completion: Mark tasks off a checklist to create a sense of completion.
Set Mental Boundaries: Make a conscious practice of setting work aside to not carry it with you.
Big Picture, Small Picture: When feeling overwhelmed, intentionally sort out priorities.
Mindfulness: Slow down and notice the present moment.
Box Breathing or Square Breathing: Breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold again for four seconds.
Pursed Lip Breathing: Inhale through your belly for four seconds and then exhale through pursed lips for eight seconds.
Physiological Sigh: A double inhale through the nose followed by a long exhale through the mouth can help to calm down quickly.
Recognize the difference between short term stress which can be beneficial and long-term stress which is harmful.
Short-term stress can improve focus and cognition and help the body combat infections
Long term stress can lead to a greater severity of heart disease and have many other negative effects.
Social Connection: Prioritize social connection to mitigate the negative effects of long-term stress.
Supplementation: Ashwagandha, L-theanine, and melatonin may help with stress, but check with your doctor before taking anything.
Self-Diagnosis: Avoid self-diagnosing an anxiety disorder, as only a professional can do this.
It is normal to feel stressed or anxious.
Frequently Asked Questions About Stress and Anxiety
What is the difference between stress and anxiety?
Stress is a physiological response to a perceived immediate threat, triggering the body's "fight or flight" mechanism by releasing hormones like adrenaline. It's an instinctual and unconscious reaction that can be beneficial for dealing with short-term challenges and motivating action. Anxiety, on the other hand, is a more prolonged feeling of worry and apprehension, often in response to a perceived future threat, and can sometimes occur without an identifiable cause. While stress tends to subside once the stressor is removed, anxiety can linger and interfere with daily life, sometimes leading to a chronic state.
How does the "physiological sigh" work to reduce stress?The physiological sigh is a natural breathing pattern that humans and animals use to calm down. It consists of a double inhale, followed by a long exhale. The double inhale helps reinflate collapsed air sacs in the lungs and the long exhale effectively eliminates built-up carbon dioxide. This, in turn, reduces the feeling of agitation that can be caused by stress. This mechanism is also effective at slowing down the heart rate due to the influence of the diaphragm's movement on blood flow to the heart, and the resulting signal sent to the brain.
How can mindful activities, like dishwashing, reduce anxiety?
Mindful dishwashing involves focusing on sensory details, such as the smell and feel of the water and the dishes. This act of focusing on the present moment can shift your attention away from anxious thoughts. Studies have found that such practices can decrease nervousness and increase mental inspiration. The key is to approach the activity with awareness and concentration, treating the task as a form of meditation.
Why is multitasking detrimental, and what can be done instead?
The human brain is not designed for efficient multitasking. Trying to juggle multiple tasks can overwhelm the brain, triggering the sympathetic "fight or flight" response, which can increase stress and anxiety. Instead, it is more beneficial to focus on one task at a time, clear your mind, and create a prioritized list of things to work on. Completing tasks and marking them off a list can provide a sense of accomplishment and reduce feelings of being overwhelmed. Additionally, taking regular breaks to breathe and slow down can also calm the nervous system and improve productivity.
When does normal anxiety become an anxiety disorder?
Normal anxiety is a natural response to uncertainty or a stressor, and it often serves a motivational purpose. Anxiety becomes a disorder when it is excessive, persistent, and disproportionate to the actual situation, causing significant distress or impairment in daily functioning. A key feature of an anxiety disorder is rumination, which is the inability to let go of thoughts and worries. It often also manifests as constant self-blaming thoughts. If these anxiety symptoms are noticed by others and are negatively affecting relationships, it might be indicative of an anxiety disorder.
What role does breathing play in managing stress and anxiety?
Breathing techniques are a powerful way to control stress and anxiety because the respiratory system is directly tied to the autonomic nervous system. Specific techniques, such as box breathing (four seconds of inhale, hold, exhale, hold) and pursed-lip breathing (four second inhale through the belly, 8 second exhale through pursed lips), can help regulate the nervous system. Lengthening exhales slows down the heart rate, reduces feelings of agitation, and creates a sense of calm. Deliberate hyperventilation techniques such as Wim Hof breathing can also increase adrenaline which can be useful for boosting focus and combating infection.
How can we raise our stress threshold and manage medium-term stress?
Raising the stress threshold involves building the capacity to handle stressors, both physical and mental. One approach is to deliberately put the body in a state of heightened activity (such as through exercise) and then practice calming the mind. This can be done through techniques like dilating the gaze to increase your field of vision. Also, activities that promote neuroplasticity like NSDR (non-sleep deep rest) can help you manage stress. It's also important to be aware that the need for these stress management techniques indicates that the body has entered the phase of medium-term stress.
What is the role of social connections and compounds like ashwagandha in managing stress?
Social connections and supportive relationships are critical for stress management. When we lack social connections, our bodies produce a molecule called Taqi Kynan, which can impair immune function and increase paranoia. Spending time with people you trust and engage in enjoyable activities can counteract this. Compounds like ashwagandha, can also be helpful for managing stress by reducing fatigue and promoting better sleep. However, it's important to consult credible sources about any potential supplements and use them when necessary, rather than as a long-term daily solution.
Share this post