Stress and Anxiety  Cause, Symptoms and Management

Stress and Anxiety Cause, Symptoms and Management

antarmanh banner 680 x 150 px 1

Understanding Stress and Anxiety 

Stress and anxiety are two prevalent psychological feelings that many people face throughout their lives, and they are sometimes used interchangeably. However, they have distinct properties and effects on stress. Stress is the body’s normal response to a perceived threat or demand. It can be triggered by a variety of conditions or events, including work pressures, financial difficulties, marital concerns, or significant life transitions.

Physiological Response: When stressed, the body produces hormones such as adrenaline and cortisol, preparing it for a “fight or flight” response. This might cause physical symptoms such as elevated heart rate, fast breathing, muscle tension, and perspiration.

Types of Stress:

Acute stress is short-term stress caused by specific events or conditions.

Chronic Stress: Long-term stress that endures for an extended period of time, frequently due to ongoing issues like work pressures, financial difficulties, or chronic health problems.

Impact: While acute stress can sometimes be motivating and improve performance, chronic stress can have detrimental effects on physical and mental health. It can weaken the immune system, increase the risk of cardiovascular diseases, contribute to digestive problems, and lead to anxiety and depression.

Anxiety:

Anxiety is defined as feelings of fear, concern, or anxiety over upcoming events or unclear results. It is a typical human feeling and can function as a protective mechanism in certain conditions. However, when anxiety becomes overwhelming or unmanageable, it can disrupt daily living and well-being.

Symptoms:

Physical symptoms may include an elevated heart rate, fast breathing, sweating, shaking, muscle tension, weariness, and gastrointestinal distress.

Cognitive Symptoms: Anxiety can lead to racing thoughts, difficulties concentrating, excessive worrying, illogical fears, and anticipation of worst-case scenarios.

Behavioral Symptoms: Individuals may display avoidance behaviors, such as avoiding certain events or places that provoke anxiety, or engaging in compulsive behaviors to reduce anxiety momentarily.

Types of Anxiety Disorders:

Generalized Anxiety Disorder (GAD) is characterized by continuous and excessive worry about numerous elements of life, even when there is little or no cause for concern.

Panic Disorder is characterized by recurring panic attacks, which are brief periods of acute fear or discomfort accompanied by physical symptoms.

Social Anxiety Disorder: Excessive dread or anxiety about social circumstances, which frequently leads to avoidance of social contacts.

Certain phobias are intense fears or anxieties about specific items or circumstances, such as heights, spiders, flying, or enclosed places.

Why does anxiety happens?

Anxiety can result from a variety of genetic, environmental, psychological, and neurological variables. Here are some major causes of Anxiety:

Genetic Predisposition: Studies indicate that genetics play an important influence in the development of anxiety disorders.

Anxiety can be attributed to imbalances in neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). These molecules help to control mood, emotions, and stress responses. When these systems fail to function properly, anxiety levels rise.

Environmental Factors: Stressful life events, trauma, childhood experiences, and environmental stressors can all cause or increase anxiety. Adverse events, including abuse, neglect, or loss, can raise the likelihood of having an anxiety condition later in life.

Individuals with certain personality qualities, such as perfectionism, neuroticism, or a proclivity to catastrophize, are more likely to experience anxiety. These characteristics shape how people perceive and respond to stressors.

Cognitive Factors: Negative thought patterns, illogical beliefs, and mistaken perceptions of threat or danger can all contribute to anxiety. Cognitive biases, including selective attention to threat-related cues or overestimation of risk, can amplify feelings of anxiety.

Biological Factors: Chronic health issues, hormone imbalances, and changes in brain structure or function can all cause anxiety feelings. Thyroid diseases, menopause, and neurological conditions such as epilepsy can all have an affect on mood and anxiety levels.

Substance Use and Withdrawal: Alcohol, caffeine, nicotine, and some substances can aggravate anxiety symptoms or cause panic attacks. Withdrawal from benzodiazepines or stimulants can cause anxiety as a rebound effect.

Learned Behavior: Observing and internalizing anxious behaviors or coping techniques demonstrated by family members or caregivers can contribute to the development of anxiety disorders. Modeling and reinforcement influence how people learn to respond to stress and ambiguity.

It’s critical to understand that anxiety is a complicated and multidimensional disorder with no single cause

What do Stress and Anxiety feel like?

A wide range of physical, emotional, cognitive, and behavioral symptoms might be signs of stress and anxiety. This is an explanation of the sensations of stress and anxiety:

Physical Symptoms of Stress and Anxiety 

 

    • Palpitations or a rapid heartbeat

    • clammy or sweaty hands

    • Tightness, stiffness, or tension in the muscles

    • Migraines or headaches

    • digestive problems, like diarrhea, nausea, or stomachaches

    • Tiredness or weariness

    • shaky or trembling

    • Breathing difficulties or shortness of breath
    • Feeling lightheaded or dizzy

 

    • alterations in appetite, such as a rise or fall

    • Symptoms related to emotions:

    • sensations of fear, anxiety, or dread

    • Agitation or irritability

    • Anxiety or a tense feeling

    • inability to focus or mental blankness

    • feeling helpless or overburdened

    • Emotional instability or mood fluctuations

    • Fear of becoming insane or losing control

 

Behavioral Signs and Symptoms of Stress and Anxiety

 

    • Keeping away from stressful situations or activities

    • Social disengagement or seclusion

    • Pacing or restlessness

    • Biting one’s nails, fidgeting, or other anxious behaviors

    • Insomnia is the inability to go asleep or stay asleep.

    • Overindulgence in seeking comfort

    • Eating excessively or insufficiently as a coping strategy

    • substance addiction or dependence on medicine, alcohol, or narcotics as a coping mechanism

It is crucial to remember that each person feels stress and anxiety in a unique way, and that the severity and length of symptoms can also differ. While some people may suffer from persistent or crippling anxiety that severely impairs everyday functioning, others may only occasionally experience minor anxiety in response to particular stimuli. Furthermore, tension and worry can spiral out of control when stress and anxiety interact and intensify one another. Identifying the tell – tale signs and symptoms of worry and stress is the first step toward getting help and putting good coping mechanisms in place.

Ready to Take Control? Consult with Us for Expert Guidance on Managing Stress and Anxiety!

Antarmanh provides EAP services:

An Employee Assistance Program (EAP) is a benefit offered by their employer to help staff members who are dealing with personal or professional issues that could affect their mental health, well-being, or ability to do their jobs.

Private Counseling Services: One of an EAP’s main characteristics is its private counseling services. Professional counselors or therapists are available to employees for help with a variety of challenges, such as stress, anxiety, depression, marital issues, substance misuse, money worries, and more. Counseling sessions are usually provided via online platforms, phone calls, or in-person meetings.

Evaluation and Referral Services: To assist employees in identifying their needs and choosing the best course of action, EAPs frequently offer assessment services. Employees may be directed to company-provided internal resources, depending on the nature of the situation.

Educational Workshops and Seminars: Many EAPs organize educational workshops, seminars, or webinars on topics related to mental health, stress management, communication skills, resilience, and other relevant subjects. These events provide employees with valuable information and skills to help them navigate challenges more effectively.

Managerial Consulting: To assist managers and supervisors in supporting employees who are having difficulties, EAPs may also provide consultation services. This could entail instructions on identifying telltale indicators of distress in workers, efficient communication techniques, procedures for making referrals, and methods for fostering a positive work atmosphere.

Accessibility and Availability: Employee Assistance Program (EAP) services are generally voluntary, confidential, and available to all staff members, irrespective of their role within the company. To make sure that workers may get help anytime they need it, even after regular office hours, many EAPs run round-the-clock hotlines or online resources.

Please contact our EAP helpline at +917314855525; our counselors are here to help you around-the-clock, every day of the year.

Ways to Manage Stress and Anxiety?

1. Practice Mindfulness and Meditation

Recognize Mindfulness: Mindfulness is being totally present in the moment, mindful of your thoughts, feelings, and physical sensations, as well as your surroundings, without passing judgment. It’s about not attempting to change things and instead accepting them as they are.

Start with Breathing Exercises: The foundation of mindfulness and meditation is deep breathing. Breathe deeply and slowly, paying attention to how the breath enters and exits your body. This helps focus your attention on the here and now while calming your nervous system.

Allocate Time for Exercise: Set aside a certain period of time every day to practice mindfulness and meditation. As you get more comfortable, progressively extend the time from a few minutes at first.Start with just a few minutes and gradually increase the duration as you become more comfortable.

Choose a Quiet Space: Find a quiet and comfortable space where you won’t be disturbed. This could be a corner of your home, a park, or any place where you feel relaxed and at ease.

Practice Mindful Meditation: Sit or lie down comfortably. Close your eyes and bring your attention to your breath. Notice the sensation of each inhale and exhale. When your mind wanders (as it inevitably will), gently bring your focus back to your breath without judgment.

Body Scan Meditation: Another form of mindfulness meditation involves systematically scanning your body from head to toe, paying attention to any tension, discomfort, or sensations you may be experiencing. As you identify these sensations, breathe into them and allow them to soften and release.

Acceptance and Non-Judgment: During your practice, be kind and compassionate toward yourself. If you notice your mind wandering or if you experience difficult emotions, gently acknowledge them without judgment and guide your focus back to the present moment.

Consistency is Key: Like any skill, mindfulness and meditation require consistent practice to yield benefits. Try to incorporate these practices into your daily routine, even if it’s just for a few minutes each day.

Seek Guidance: Consider seeking guidance from experienced teachers or using guided meditation apps or recordings to help you get started and deepen your practice.

Extend Mindfulness to Daily Activities: As you become more comfortable with mindfulness and meditation, try to incorporate mindfulness into your daily activities such as eating, walking, or washing dishes. This can help you cultivate a greater sense of presence and calm throughout your day.

2. Engage in Regular Physical Activity

Regular physical activity is a useful strategy for stress and anxiety management. Here’s how it functions and some pointers for adding it to your daily routine: Endorphin production is stimulated by exercise; endorphins are naturally occurring chemicals in the brain that have the ability to elevate mood and reduce pain. Anxiety and tension might be lessened by this endorphin release.

Distraction and relaxation: Engaging in physical exercise might help divert your attention from unfavorable ideas and anxieties. Relaxation and a respite from ruminating can be achieved by concentrating on your body’s movements and sensations.

Enhancement of Sleep Quality: Frequent exercise helps enhance sleep quality, which is sometimes hampered by tension and worry. Getting more sleep can be beneficial.

Set Realistic Goals: Set achievable goals for yourself, whether it’s exercising for a certain amount of time each day or week, reaching a specific fitness milestone, or participating in a particular event or activity. Setting realistic goals can help keep you motivated and on track.

Make It a Habit: Incorporate physical activity into your daily routine by scheduling it at a consistent time each day. Treat it like any other important appointment or commitment, and prioritize it accordingly.

Release of Tension: Engaging in physical activity can aid in the release of accumulated muscle tension brought on by stress, resulting in a sense of wellbeing and physical relaxation.

Boost in Confidence: Regular exercise helps reduce stress and anxiety by boosting confidence and self-esteem.

The following advice can help you include exercise into your daily routine to properly manage stress and anxiety:

Select Pleasurable Activities: Look for physical pursuits that you both look forward to and enjoy. Walking, running, swimming, dancing, yoga, or participating in sports are all examples of rewarding and pleasurable physical activities.

Begin Mildly and Increase Intensity Gradually: If you’re not familiar with exercising or haven’t been active in a while, begin with mild exercises and raise the intensity as you go.

Mix It Up: Keep things interesting by varying your workouts and trying different types of physical activity. This can help prevent boredom and keep you motivated to stick with your exercise routine.

Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, it’s important to listen to your body and modify your activities accordingly. Be sure to also give yourself rest days to allow your body to recover and prevent burnout.

3. Maintain a Balanced and Healthy Diet

It is true that eating a healthy, balanced diet helps assist reduce anxiety and stress.

Eat Frequently: Missing meals can cause blood sugar levels to fluctuate, which can make anxiety and stress worse. To maintain steady energy levels throughout the day, try to consume regular meals.

Incorporate Complex Carbs: Complex carbohydrates are found in foods like whole grains, fruits, and vegetables. They can help control serotonin levels in the brain, which can lead to feelings of wellbeing and tranquility.

Boost Omega-3 Fatty Acids: Studies have indicated that omega-3 fatty acids, which are present in walnuts, flaxseeds, chia seeds, and fatty fish (such salmon and mackerel), lower anxiety levels. Make a consistent effort to include these foods in your diet.

Limit Caffeine and Sugar: High intake of caffeine and sugar can contribute to feelings of jitteriness and anxiety. Try to limit your consumption of caffeinated beverages like coffee, tea, and soda, as well as sugary snacks and desserts.

Keep Yourself Hydrated: Drink lots of water throughout the day to stay hydrated. Being dehydrated can make stress and anxiety worse.

Lean meats, poultry, eggs, tofu, and legumes are among the foods high in protein that can help control blood sugar levels and offer a consistent energy source, both of which can lower stress.

Include Foods High in Magnesium: Studies have shown that magnesium helps to soothe the nervous system. Whole grains, nuts, seeds, and leafy greens are among the foods high in magnesium. Including these foods in your diet can assist in lowering anxiety and stress levels.

Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues, and try to eat mindfully, focusing on the taste, texture, and smell of your food. Mindful eating can help reduce stress and promote a sense of well-being

Set Aside Time:

Decide on a particular period of time to spend each day unwinding. This could happen before you leave in the morning, during your lunch break, or right before bed in the evening.

Establish a Calm Environment: Look for a peaceful, comfortable area where you may unwind without interruptions. To further enhance the relaxing mood, you can use aromatherapy with essential oils, play quiet music, or lower the lights.

Practice Deep Breathing: You can relax your body and mind by engaging in deep breathing exercises. Try breathing exercises like square breathing or diaphragmatic breathing, which involve inhaling for four counts, holding your breath for four, then exhaling for four counts and holding for four counts again.

The Progressive Muscle Relaxation (PMR) technique entails tensing and relaxing each bodily muscle group individually.4. Establish a Relaxation Routine

Engage in Relaxing Activities: Find activities that help you unwind and relax. This could include reading, taking a bath, listening to calming music, practicing yoga, or spending time in nature.

Limit Screen Time: Reduce exposure to screens, especially before bedtime, as the blue light emitted from electronic devices can interfere with sleep and contribute to stress.

Establish a Bedtime Routine: Develop a soothing bedtime routine to signal to your body that it’s time to wind down and prepare for sleep. This might include activities like reading a book, drinking herbal tea, or practicing gentle stretches.

Stay Consistent: Consistency is key when establishing a relaxation routine. Aim to practice your relaxation techniques regularly, even when you’re not feeling stressed, to build resilience against future stressors.

Seek Support: Don’t hesitate to reach out for support if you’re struggling with stress and anxiety. This could involve talking to a trusted friend or family member, seeking guidance from a therapist or counselor, or joining a support group.

5. Managing stress and anxiety by seeking support can be incredibly beneficial for your mental health and well-being.

Recognize the Signs: First, it’s important to recognize when you’re experiencing stress and anxiety. Common signs include feeling overwhelmed, irritable, restless, having trouble concentrating, and experiencing physical symptoms like muscle tension or headaches.

Identify Your Support System: Think about the people in your life who you trust and who are supportive. This might include friends, family members, colleagues, or mental health professionals.

Reach Out: Don’t hesitate to reach out to your support system when you’re feeling stressed or anxious. You can call, text, or arrange to meet in person. It’s important to communicate what you’re feeling and ask for help if you need it.

Be Specific: When you talk to someone about your stress and anxiety, try to be specific about what’s causing you distress. This can help them understand your situation better and offer more targeted support.

Listen to Advice: Be open to the advice and perspective of others. Sometimes, talking to someone else can provide you with a fresh outlook on your situation and new strategies for coping.

Practice Active Listening: If someone is offering you support, make sure to actively listen to what they’re saying. This shows that you appreciate their help and can strengthen your relationship with them.

Consider Professional Help: If your stress and anxiety are severe or persistent, consider seeking help from a mental health professional such as a therapist or counselor. They can provide you with specialized support and techniques for managing your symptoms.

Monitor Your Progress: Pay attention to how your stress and anxiety levels change over time. If you find that certain strategies or sources of support are particularly helpful, make a note of them and incorporate them into your regular routine.k Social Support (promote the company)

What causes anxiety?

Anxiety is a natural response to stress which is characterized by feelings of fear, worry, or unease. It manifests itself physically through symptoms like increased heart rate, sweating, and difficulty breathing.
The main cause of Anxiety includes: Genetics, Brain Chemistry, Environmental Factors, Medical Conditions, Substance Use, Personality Traits etc.

Understanding these causes can help identify and manage anxiety effectively.

Symptoms of Anxiety.

Anxiety manifests through a range of symptoms that affects both mind and body.
Some key symptoms include:

Psychological Symptoms: Excessive Worrying, Restlessness, Irritability, Difficulty Concentrating, Fear of Losing Control, Avoidance Behaviors.

Physical Symptoms: Increased Heart Rate, Sweating, Trembling or Shaking, Shortness of Breath, Muscle Tension, Fatigue, Headaches, Dizziness or Lightheadedness, Digestive Issues, Insomnia.

Behavioral Symptoms: Social Withdrawal, Procrastination, Compulsive Behaviors, Substance Abuse.

Cognitive Symptoms: Catastrophic Thinking, Obsessive Thoughts, Memory Problems.

Common Anxiety Triggers.

Anxiety triggers are specific situations, thoughts, or events that can incite or worsen anxiety symptoms. Understanding these triggers can help individuals manage their anxiety more effectively. Some common anxiety trigger points include: Stressful Life Events, Work or Academic Pressure, Social Situations, Financial Concerns, Health Issues, Relationship Problems, Past Trauma, Uncertainty, Excessive Caffeine or Alcohol, Lack of Sleep etc.

Recognizing such triggers allows for better coping strategies, such as avoiding certain situations whenever possible, practicing relaxation techniques, or seeking support from a professional.

When to see a doctor?

Anxiety is a normal part of life, but when it becomes very overwhelming and starts interfering with daily activities, then it may be time to seek professional help. Here are some signs that indicate it might be necessary to see a doctor:
Persistent Anxiety, Interference with Daily Life, Physical Symptoms, Panic Attacks, Avoidance Behavior, Difficulty Controlling Worry, Sleep Disturbances, Substance Use, Impact on Physical Health, Suicidal Thoughts etc

If you or someone you know is experiencing any of these signs, it’s important to seek help. At Antarmanh, we offer comprehensive mental health support to help you navigate anxiety and regain control over your life. Our team of experienced professionals provides personalized care tailored to your needs. Don’t let anxiety hold you back—contact us today to learn how we can support you on your journey to better mental health.

Frequently Asked Questions

 

What are the common symptoms of stress and anxiety?

Common symptoms of stress are: Difficulty concentrating or forgetfulness, Low mood or crying Fatigue Withdrawn mood Feeling overwhelmed difficulty sleeping, change in eating habits or appetite (eating much more or less), increase in alcohol or drug use. Stress hormones also have an effect on your body like Muscular tension (tight shoulders, back, or jaw).

Common symptoms of anxiety are:  Headache Gastrointestinal symptoms, including acid reflux, stomachache, constipation, or diarrhea Increased blood pressure and heart rate Sweating Dry mouth Heart palpitations or arrhythmia Lowered immunity — you may be more prone to infection. Skin rashes.

How can I reduce stress naturally?

Following are ways to reduce stress naturally:

Eat and Drink to optimize your health, Exercise regularly, study and practice relaxation techniques, journaling.

What are ways to minimize stress?

To minimize stress following can be incorporated: 

Guided imagery, Meditation, progressive muscle relaxation, deep breathing, going for a walk, healthy diet, stress relief supplements, leisure activities, positive self-talk, Yoga

When should I consider seeking professional help for stress and anxiety?

Seek professional help when the symptoms of stress and anxiety interfere with your personal and professional life.

What are some resources available for further help and information on stress and anxiety?

To seek further help and information, reach out to Antramanh’s helpline at +917314855525. If the severity of the symptoms are high then refer to a psychiatrist or psychologist near to your area.

What are common symptoms of anxiety triggers?

Common symptoms of anxiety triggers essentially include increased heart rate, sweating, trembling, shortness of breath, restlessness, irritability, difficulty concentrating, and a sense of impending doom or panic.

Can anxiety triggers be overcome?

Yes, anxiety triggers can be overcome with various strategies, such as therapy, medication, mindfulness practices, exercise, and lifestyle changes. Professional support from mental health experts can provide tailored approaches to manage and reduce anxiety.

How can I identify my specific anxiety triggers?

You can identify your specific anxiety triggers by keeping a detailed journal of situations, thoughts, and feelings that cause anxiety. Reviewing patterns and consulting with a mental health professional can also provide insights.

Are there natural remedies for anxiety triggers?

Yes, there are natural remedies for anxiety triggers including regular exercise, mindfulness meditation, deep breathing exercises, maintaining a healthy diet, and herbal supplements like chamomile or lavender. Always consult a healthcare professional first.

What should I do if anxiety triggers affect my daily life?

If anxiety triggers affect your daily life, consider seeking professional support from a therapist or a counselor. They can provide strategies to manage anxiety and improve your overall well-being.
At Antarmanh, we offer specialized support to help you navigate and overcome anxiety. Reach out to us for personalized care and guidance.

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2021 | Antarmanh Consulting Pvt. Ltd | Designed and Developed by Enliten IT