Stress versus Anxiety
Both stress and anxiety are normal and can have similar symptoms. But sometimes, there is a fine line between them. Both are emotional responses, but stress is usually caused by an external trigger. Most people will experience stress or anxiety at some stage in their lives, which isn’t necessarily a bad thing. However, if it is unmanaged and starts to interfere with your everyday life, it can take a toll on your well-being. Here’s a closer look at what they are and some tips for managing both.
Stress - can be any short-term demand that is placed on your brain or body. The cause is usually a response to a recognised threat. Some causes of stress could be an upcoming exam. Juggling young kids and work. It’s usually tied to a specific situation and clears once the situation resolves. Some stress can be chronic stress if the situation is ongoing, though, like a demanding job or family issue.
Anxiety - is usually more persistent and is defined by persistent worries that may not have an identifiable cause and may not go away in the absence of a stressor.
Both stress and anxiety can cause the following symptoms:
- Irritability or anger
- Trouble sleeping
- Muscle tension
- Trouble concentrating
- Digestive complaints- diarrhoea or constipation
- Faster heartbeat
Anxiety can also have additional feelings of:
- Restlessness
- A feeling of dread or unease
- A sense of impending doom
In Australia, almost a third of people will experience an anxiety condition over their lifetime. The Australian Bureau of Statistics defines an anxiety disorder as one of the following: agoraphobia, generalised anxiety disorder, obsessive-compulsive disorder, panic disorder, post-traumatic stress disorder and social phobia.
It is quite normal to feel a little anxious every now and then. In fact, most people experience some mild anxiety at some point, for example, before a test or a public speech. You might feel a bit restless, sweat and go to the bathroom more, struggle to concentrate and feel a bit nauseous.
While some mild anxiety is a normal reaction to stressful or new situations, it can become severe and interrupt daily life. When symptoms are severe, recurrent, and persistent, they may be considered an anxiety disorder, and it’s important to reach out for help and get this addressed by a GP or psychologist, which might include cognitive behavioural therapy (CBT) or, in severe cases, medication.
Techniques to help manage mild stress and anxiety
What do we do to help manage those feelings of mild stress and mild anxiety? There are lifestyle tips and natural ways to help calm the nerves, so let’s have a look at some of those now.
- Keep active
- Sleep well
- Eat well
- Establish good routines
- Practice mindfulness
1. Keep Active
Exercise is extremely valuable when it comes to managing mild anxiety. Studies have shown that regular aerobic exercise can help to reduce anxiety levels. Aim for about 20 minutes several times a week. Exercise can also be a good distraction and help clear your mind, as well as releasing endorphins, or feel-good hormones.
Yoga
There are many different types of yoga, some gentle, others a bit more active. Yoga practices generally involve a series of stretches and poses to help build strength and flexibility and can have benefits for the mind, too.
Research has been conducted to investigate whether affordable gym-based yoga has beneficial effects on people suffering from stress and mild anxiety, with promising results. One recent study found that symptoms of mild anxiety and stress were significantly reduced in participants of a 16-week yoga programme.
2. Sleep Well
Sleep deprivation is known to worsen anxiety, and a negative cycle or catch-22 is that anxiety and fear can make it harder to fall and stay asleep. New research has found that people regularly getting less than 8 hours per night of sleep tend to have more difficulty disconnecting from negative thoughts and images, as opposed to people who get enough sleep, which can contribute to mild anxiety.
3. Eat Well
Foods play a substantial role in maintaining our health and well-being. Some tips include:
- Choose sustained-release carbohydrates (fruit, vegetables, wholegrains, sweet potatoes, milk, yoghurt). Avoid refined carbs (such as soft drinks, juice, biscuits, chips, lollies, and white bread) as they raise sugar levels too quickly, which can affect mood. Blood sugar fluctuations can make anxiety feel worse.
- Eat plant-based foods- vegetables, fruits, legumes, grains, nuts, and seeds. These foods are high in fibre to support the good bacteria in the large intestine, which in turn can help our mood.
- Eat protein-rich foods - foods like fish, poultry, red meat, eggs, and legumes provide amino acids. The amino acid tryptophan helps increase the serotonin formed in the brain. Serotonin helps mood by promoting calm and relaxation.
- Include Omega 3 fatty acids - Researchers have found that Omega 3 fatty acids might protect against depression. Other research has shown that Omega 3 can also reduce inflammation and anxiety in healthy adults and may have potential as an anxiolytic (anxiety reducer).
- Watch caffeine and alcohol intake - caffeine is a stimulant, and too much can keep you awake. Also, studies show that in those with anxiety disorders, consuming 5 or more cups of coffee a day can increase anxiety. Alcohol- is a depressant, which may initially help you relax, but it can alter your brain chemicals and worsen feelings of anxiety and worry the next day. This can be referred to as ‘hangxiety’!
- Magnesium intake - This mineral is essential to many functions in the body. There are studies that show that magnesium may help in the management of mild anxiety when combined with vitamin B6
- B vitamins – help maintain and support energy production. A review has found that B vitamins can help people with stress. But not so much for depression or anxiety.
- Herbal support - Withania, otherwise known as Ashwagandha, has a variety of uses in Western Herbal Medicine, including helping the body adapt to stress. A review of studies conducted to test the efficacy of Withania in the management of mild anxiety has shown some very promising results, with most studies reviewed showing some improvement in the symptoms of mild anxiety
- Passionflower (Passiflora incarnata) was supposedly given its name as the corona resembles the crown of thorns worn by Christ in the crucifixion. The dried flowering and fruiting tops have been used in traditional remedies for insomnia, nervousness and convulsion. Current research shows it may help with anxiety as well.
4. Establish good routines
According to Beyond Blue, having consistent day-to-day rituals and routines can help support mental health. These could be simple things like the timing of meals and bed preparation or doing a chore the same way. The routines can provide a sense of rhythm and structure, which can help give a sense of control over some things in your life.
5. Practice mindfulness
Beyond Blue also recommends practicing mindfulness. Mindfulness refers to focusing your awareness on the present moment by noticing your thoughts and actions without passing judgement. Making space for the thoughts and feelings without pushing them away or judging them, but just being aware of them. If you're experiencing a mental health issue or have past trauma, talk to your health professional. They can help you decide if mindfulness is right for you and support you as you get started.
Online support for mental health
In Australia, you can access online therapies without a referral from a GP. There are a range of programs available at the Australian government website Head to Health. If access to in-person support is limited in your area, or you have mobility challenges, this could be an option.
Key Takeaways
- It's normal to experience some stress and anxiety, but if it gets out of hand, seek help
- There are stress management techniques that can help manage mild stress or anxiety
- Exercise, sleep, diet and other strategies can help manage these mild symptoms
- Magnesium, B vitamins and herbs like Withania and Passionflower may help reduce some symptoms of mild anxiety or stress.
*Whilst it is quite normal to feel mildly anxious from time to time, if you suspect that what you or someone you know is experiencing goes beyond feelings of mild anxiety, seek medical advice, see your doctor and contact Lifeline on 13 11 14, Beyond Blue 1300 224 636 or Mindspot 1800 614 434.
