Is It Stress or Anxiety?

“I’m so stressed”
“My anxiety is really bad right now”
“This is really stressing me out”
“I can’t control my anxiety”
“I have so much stress in my life”

​These are phrases we hear as counselors all the time, and I assume you hear and/or say these phrases often in your own life. We often hear the words “stress” and “anxiety” used interchangeably, but have you ever stopped to think about what these words actually mean? They sound similar -- and they are to a degree -- but the clinical definitions of them show them to be two different experiences.

​Let’s start with some definitions:

• Stressor: any event or experience that can trigger stress response 
• Stress: occurs when the body and mind detect an external threat/stressor, usually short term and has an identifiable trigger
• Stress response: an activation of the Sympathetic Nervous System (SNS), physiological changes that occur when a threat is detected -- also known as “fight, flight, or freeze”
• Anxiety: “persistent, excessive worries that don’t go away even in the absence of a stressor” , 

These definitions teach us an important and often overlooked fact - stress is not what happens to us, but rather how we react to what is happening to us. Undergoing stress most often results from external events/stressors rather than internal experiences. So for example, the sweaty palms, shaky hands, fast heartbeat, stomach discomfort, and anxious thoughts that come and go in relation to what’s going on in your life are probably related to your experience of stress rather than chronic anxiety.

On the other hand, if you are regularly experiencing these symptoms and can’t always identify an external trigger, then perhaps there is something more going on than just stress. While stress is typically a short term experience that dissipates when the stressor has been removed, anxiety is internal and ongoing.

So…

Now that we’ve defined what stress and anxiety are, maybe you’re thinking, 
“Yep, that sounds like me” or
“Now, I’m stressed that I might have anxiety!” 

Here’s the thing -- stress is normal. It’s a process designed by God to help us be productive and stay safe. Many scholars even say that a little bit of stress is good for you! Think about it -- let’s say a bear is chasing you, and you need to escape. It’s an AMAZING thing that the appropriate hormones are released so that you can all of a sudden be faster and stronger to run away!

But, let’s be real. Most of us aren’t needing all of that adrenaline and cortisol so that we can escape from a hungry bear on a daily basis. In modern society, we are faced with stressors like an upcoming job interview or caring for a sick loved one. Stressors in our fast-paced world seem to come without end, and we usually face not one but many stressors at a time. The result is that we go about our days in a chronic state of stress response, which ends up harming us more than it helps us.

Fortunately, stress can be managed with the right strategies and a little bit of work. Here are a few research-based practices that can help you take on the stressors in your life with confidence:

• Controlled, deep breathing. Focusing on your breath is a great way to manage stress, because it turns off the stress response in your body and activates the parasympathetic nervous system (PNS). The PNS helps your body return to a calm state.
• Progressive muscle relaxation (PMR). There are many variations of this exercise, but essentially it involves focused contraction and relaxation of each muscle group in the body. One easy way to use PMR is start with your feet and work your way up to your head, squeezing then relaxing your muscles until you’ve relaxed your whole body.
• Mindfulness meditation. During a mindfulness meditation, your goal is to relax your body, control your breathing, and focus on the current moment that you are in rather than the things that are causing you stress. There are many great apps and websites that offer free guided mindfulness meditations.
• Exercise. Exercise is one the THE best ways to alleviate stress! Whatever you like to do to get your heart rate up, do it! There’s so much empirical evidence that supports exercise as stress relief.

As for anxiety, it can also be managed and treated with the right kind of help. The stress management strategies listed above can be very effective in coping with anxiety, however seeking professional help is always the best option. Anxiety disorders have different roots, and it’s important for a licensed clinician to perform assessments to help determine appropriate treatment. Everyone’s experience of anxiety is different, and meeting with a trained therapist can open the door to finding the best treatment plan for you. 

At Bethel Haven, we are primarily offering TeleMental Health services during the COVID-19 pandemic in order to promote the safety of our staff as well as our clients. Even though sessions are not taking place in the office, we are still taking new clients at this time and would love to support you as you combat stress and anxiety and work to stay well mentally, emotionally, and spiritually! If you feel that the time is right for you to start seeing a therapist, give us a call!

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