What Is Stress And Anxiety

Three Things To Help Your Worries:

• Give yourself a worry budget,;an amount of time in which you allow yourself to worry about a problem. When that time is up , consciously redirect your thoughts.

• When you notice that youre worried;about something, push yourself to come up with a next step or to take action.

• Write your worries down.;Research has shown that just eight to 10 minutes of writing can help calm obsessive thoughts.

Remember: Worry is helpful only if it leads to change, not if it turns into obsessive thoughts.

Is It Anxiety Or Depression

If you often feel anxious or depressed for no apparent reason, you may have an anxiety disorder, depression, or both. Its not unusual for someone to suffer from both conditions at the same time. In fact, just about half of those diagnosed with depression are also diagnosed with an anxiety disorder.

Depression and anxiety are serious but treatable illnesses. The same medications may be used to ease symptoms of each condition. The two also share similar symptoms, like nervousness, irritability, insomnia and problems concentrating, but each has its own causes.;

Anxiety: If you have an anxiety disorder, you may experience:

• Fear, panic or anxiety in situations where most people would not feel anxious or threatened
• A constant nagging worry or anxiousness
• Sudden panic or anxiety attacks without any clear trigger

Untreated, these disorders can limit your ability to work, maintain relationships or even leave the house.;

Depression: When youre depressed, it affects just about everything in your life how you think, feel, behave and function. You may experience one or more of these symptoms:

• Discouragement
• Lack of motivation or interest in life in general
• Low energy level
• Insomnia
• Feeling overwhelmed by daily tasks and personal interactions

If these feelings last longer than two weeks, and interfere with daily activities like spending time with friends, caring for your family or going to work, most likely youre experiencing a major depressive episode.;

Relaxation Techniques And Tools

Our expert Melissa Cohen, LCSW, has a few tips that can help ease stress. These are her best options for anyone facing a stressful time, including college students, parents, employees, and more.

Acknowledge your feelings and keep a journal not a formal one but one where you can keep notes and thoughts.

Visualize a place where you feel calm.

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What Will Happen When I Contact Shulamit

When you call or , my client ambassador will respond. She can answer any questions you have, and connect you with me if you need information she cant provide. She will also collect basic information from you in order to open your file and book an appointment. She will notify me and I will be in touch with you before your appointment, just to say hello.

Other Conditions That Cause Shortness Of Breath

Shortness of breath and other symptoms of anxiety can mimic other conditions. Its a good idea to monitor your symptoms and get a checkup with your doctor to rule out any other conditions.

Getting a physical to ensure you dont have any other issues can also alleviate some of your anxiety. For instance, in a panic attack, many people believe theyre having a heart attack. This fear only increases their panic.

Other causes of shortness of breath include:

• exercise

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Coping With Work Anxiety

There are some strategies you can use to help you manage your anxiety about work. Know that anxiety at work can be contagious, and try to stay away from people who make you feel worse, as much as possible.

Take a break and talk to someone if you are feeling anxious. Use self-help techniques to help you calm down and seek professional help if work anxiety is interfering with your daily life both at work and at home.

Avoid unhelpful coping strategies such as binge eating, substance abuse, overuse of caffeine, abuse of prescription medications. Here are some strategies you can try during and after your workday to help with your anxiety:

• Be sure to make time for yourself away from work.
• Find things that make you laugh and smile.
• Take lunch breaks and share a meal with others outside of your work area.
• Go for walks outdoors on your breaks when possible.
• Change your scenery to get out of an emotional rut.
• Focus on life outside of work such as hobbies and friends.
• Reflect on the good things in your job and your life.
• Examine what you fear will happen and ask yourself whether it is an irrational fear.

If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.

Whats The Difference Between Stress Anxiety And An Anxiety Disorder

When left unchecked, both stress and anxiety can escalate into more severe mental health conditions. Anxiety disorder, which includes generalized anxiety disorder , panic disorder, post-traumatic stress disorder , and obsessive compulsive disorder is the most common mental health condition in the U.S., affecting more than 40 million Americans. Globally, anxiety disorders are also the most common mental health condition, affecting up to one in 13 people.

The basic criteria for determining whether stress or anxiety have become problematic is whether they have begun adversely affecting key domains of your life such as work or social situations. Maybe youre having trouble sleeping, trouble concentrating, or have increased symptoms like irritability or sadness, said Dr. Marques. As a rule of thumb, those things have to happen for enough time consistently to qualify as an anxiety disorder.

Whether or not your stress or anxiety feel manageable at a given moment is a highly personal question especially since some degree of both is actually necessary for us to feel motivated. Most people can actually pulse check when stress or anxiety become too much, Dr. Marques said. When you start to see that regular interference , thats usually when its time to seek some help.

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How Is Anxiety Related To Stress

When it comes to stress, we know exactly where it is coming from: That deadline, the decline of a relationship, the argument with the boss at work. Anxiety is much harder to pinpoint, and can be a constellation of problems that seem to build up at the same time. Then the physical problems begin to set in. According to Melissa Cohen, LCSW, anxiety takes on a life of its own. We are less aware of what we are anxious about and the reaction we have becomes the actual problem, she said. We get anxious when we keep thinking about the same thing over and over. We develop a sense of uneasiness and since we dont want to forget, we fixate. Mild anxiety can actually be a positive experience for some but when it is prolonged and happens in the absence of a stressful event or begins to interfere with normal life, it needs to be addressed.

Three Things To Help Your Anxiety

• Limit your sugar, alcohol and caffeine intake.;Because anxiety is physiological, stimulants may have a significant impact.

• Check-in with your toes.;How do they feel? Wiggle them. This kind of refocusing can calm you and break the anxiety loop.

• When youre in the middle of an anxiety episode,;talking or thinking about it will not help you. Try to distract yourself with your senses: Listen to music, jump rope for five minutes, or rub a piece of Velcro or velvet.

Remember: Anxiety happens in your mind and your body so trying to think your way out of it wont help.

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How Much Stress Is Too Much

Because of the widespread damage stress can cause, its important to know your own limit. But just how much stress is too much differs from person to person. Some people seem to be able to roll with lifes punches, while others tend to crumble in the face of small obstacles or frustrations. Some people even thrive on the excitement of a high-stress lifestyle.

Factors that influence your stress tolerance level include:

Your support network. A strong network of supportive friends and family members is an enormous buffer against stress. When you have people you can count on, lifes pressures dont seem as overwhelming. On the flip side, the lonelier and more isolated you are, the greater your risk of succumbing to stress.

Your sense of control. If you have confidence in yourself and your ability to influence events and persevere through challenges, its easier to take stress in stride. On the other hand, if you believe that you have little control over your lifethat youre at the mercy of your environment and circumstancesstress is more likely to knock you off course.

Your attitude and outlook. The way you look at life and its inevitable challenges makes a huge difference in your ability to handle stress. If youre generally hopeful and optimistic, youll be less vulnerable. Stress-hardy people tend to embrace challenges, have a stronger sense of humor, believe in a higher purpose, and accept change as an inevitable part of life.

Anxiety Symptoms And Stress Symptoms Are Normal For Living A Healthy Successful Life But Panic Attack Symptoms Generalized Anxiety Disorder Or Stress Symptoms Can Make You Ill How To Relieve Stress And Anxiety Attackseven Social Anxiety Disorderbegins With Knowing The Signs Of Anxiety

By definition, stress contributes to your bodys response to potential danger, like a speeding bus bearing down on you, or a demand, such as the need to do well on an exam. Basically, stress is your bodys way of telling you something has to change in order for you to stay safe or achieve your goals.

Stress is good when it motivates you to meet lifes challenges and keeps you safe. The stress that induces you to step out of the way of that speeding bus or study for that crucial exam is good stress. When youre so worried about doing well on the exam that you cant concentrate enough to study or freeze when its time to start writing it, thats bad stress.

In general, stress is useful in short burstslike the amount of time it takes you to show your boss that you deserve that promotion or to avoid that mean-looking dog. By another definition, stress can be chronic, hanging around for much longer periods of timeyears of worry that you might lose your job, for example. Chronic stress causes significant wear-and-tear on your body and, left unchecked, can result in illness and disability.

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What Does Science Say About L

Results from early scientific studies suggest that l-theanine may:

• Reduce physical symptoms of anxiety. Some L-theanine anxiety studies showed that the amino acid slows a racing heartbeat and lowers blood pressure.

• Improve concentration during periods of anxiety and stress. Research shows that l-theanine may lead to reductions in corticosterone, a hormone that the body releases in response to stress. Because increased corticosterone levels have been linked to poor concentration, learning problems, and memory formation, some experts believe taking the proper l-theanine dosage may lead to cognitive improvements. One study showed that young adults who took l-theanine and caffeine exhibited greater accuracy when multitasking.

• Assist With sleep. Many people who suffer from anxiety have trouble sleeping. L-theanine sleep studies indicate that the amino acid’s calming effects may help people fall asleep faster and enjoy better quality sleep throughout the night.

• Provide benefits for comorbid mental health disorders. People who experience anxiety and symptoms of other mental health disorders may benefit from l-theanine. One study showed that l-theanine combined with an antipsychotic medication reduced feelings of anxiety in people with schizophrenia. Another found that individuals with a major depressive disorder who took an l-theanine supplement reported a reduction in anxiety and insomnia symptoms as well as improved brain function.

What Anxiety Looks Like

Just like with stress, all people feel anxious from time to time. But what they feel and the signs they show can be different. Here are some common aspects of anxiety:

• The feeling is out of proportion to the real or imagined threat. For example, a child might cry in terror because of being afraid to enter a birthday party.

• People expect that something bad will happen and they wont be able to handle or stop it. For example, they might think, That dogs going to bite me and Im going to die.

• What if? is a common phrase anxious people say and think.

See a list of signs of anxiety in younger kids and in tweens and teens.

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Stress Related To Health Conditions/issues

When you are facing a tough health condition or concern, stress tends to skyrocket. Thats because in addition to the illness itself, there are many other issues to worry about while you are going through a trying time. Heres a brief rundown of the stress you might expect to feel when you get bad news from the doctor.

Pain, fear, and uncertainty. What is going to happen to you? What will the outcome be? What kind of procedures will you have to endure? How long will this last? Depending upon the condition you are dealing with, the answers to these questions can be frightening. The stress you feel during a medical crisis can be compounded by getting negative or troubling answers to your concerns.

The money issues. Serious health conditions or sudden illness come along with many problems, and at the heart of that might be finances. You might face a loss of income while you are in the hospital or recuperating. If the situation is bad enough, you might have to give up your job. In the meantime, you are paying for your treatments, and dealing with the insurance company. Many individuals might have great insurance, but that doesnt negate the costs of copays, deductibles, and out of pocket limits all of which can make a huge dent in your savings.

Simple Steps To Deal With Stress And Anxiety

Carly Snyder, MD is a reproductive and perinatal psychiatrist who combines traditional psychiatry with integrative medicine-based treatments.

Do you wonder if you may worry too much? And how much anxiety is officially “too much?” To answer these questions, you may need to deepen your understanding of stress and anxiety, and how they help and hurt you.

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Causes Of Stress And Anxiety

The causes of stress and anxiety are complex. Anxiety is thought to be caused by a combination of chemical imbalances, environmental factors, and genetics.

However, its clear that some events, emotions, or experiences may cause;symptoms of stress and anxiety;to begin or worsen. These elements are called triggers.

How Much Theanine For Stress Relief

Experts believe that the optimal l-theanine dosage for anxiety is 100 to 400 milligrams per day based on current scientific evidence. Generally, for anxiety, you should begin with the lowest possible theanine dosage. If 100 milligrams per day does not produce results, you can gradually increase the amount until you find an effective l-theanine dosage for relaxation. Should you decide to take l-theanine in combination with caffeine, the recommended dosage is 12 to 100 milligrams of l-theanine and 30 to 100 milligrams of caffeine.

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Seeking Professional Help For Stress And Anxiety

There are many ways to seek treatment for stress and anxiety. If you feel like youre 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 stress.

Cognitive behavioral therapy 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.

Tips To Manage Anxiety And Stress

Coping Strategies

Try these when you’re feeling anxious or stressed:

;

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.

• 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
• Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
• Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
• Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
• Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
• Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

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Resources

If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.

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