Stress vs Anxiety: Daily Self-Care Routine Tips

Defining Stress and Anxiety

In the realm of mental health, stress and anxiety are often conflated, yet they possess distinct characteristics that set them apart. Stress is generally conceived as a response to an external stimulus or situation that poses a challenge or threat. It is the body's immediate reaction to a perceived threat, leading to physiological responses such as increased heart rate, heightened alertness, and the release of adrenaline and cortisol. For instance, an individual preparing for a significant presentation at work may experience stress as they navigate their responsibilities and meet deadlines. This type of stress can be acute, lasting for a brief period, or chronic, persisting over time if left unaddressed.

In contrast, anxiety is more chronic in nature and typically manifests as a persistent feeling of worry, dread, or unease, even in the absence of a significant external threat. Unlike stress, anxiety may not have a specific identifiable cause and can lead to behavioral changes and physical symptoms, such as restlessness, fatigue, and difficulty concentrating. For example, a person struggling with generalized anxiety disorder might experience constant fear about everyday situations, from social interactions to career decisions, which can severely impact their quality of life.

Illustrating the differences further, consider a student who feels stressed when facing an exam or an important deadline—a reaction that is often immediate and situational. On the other hand, a student experiencing anxiety may find themselves feeling apprehensive year-round, worrying excessively about future academic performance, regardless of tangible pressures. Understanding these definitions—stress as a response to external sources and anxiety as a more ingrained emotional state—is crucial for effectively managing both conditions and initiating appropriate self-care strategies.

Symptoms of Stress and Anxiety

Understanding the symptoms associated with stress and anxiety is key to differentiate between the two conditions. Stress typically manifests through various physical, emotional, and behavioral symptoms. Physical symptoms may include headaches, muscle tension, fatigue, or sleep disturbances. Emotional symptoms often entail irritability, frustration, or feelings of being overwhelmed. Behaviorally, individuals experiencing stress may find themselves withdrawing from social interactions, neglecting responsibilities, or engaging in unhealthy coping mechanisms such as overeating or substance use.

Anxiety, on the other hand, presents a slightly different array of symptoms. Physically, an anxiety attack often results in rapid heart rate, sweating, trembling, or gastrointestinal issues. Emotionally, individuals with anxiety frequently experience excessive worry, fear, or a sense of impending doom. In terms of behavior, anxious individuals may avoid certain situations that trigger these feelings or exhibit compulsive behavior as a means to alleviate their anxiety. Such avoidance can significantly impact daily life, creating barriers to personal and professional opportunities.

Both stress and anxiety can lead to overlapping symptoms, which complicates self-assessment. For instance, individuals may experience difficulty concentrating, changes in appetite, or sleep disruptions irrespective of which condition they are facing. Recognizing these symptoms is essential; it allows individuals to identify their mental state and seek appropriate interventions. The impact of these symptoms varies among individuals, influenced by factors such as personal resilience and coping strategies. Effective self-care strategies can mitigate the adverse effects of both stress and anxiety, underscoring the importance of understanding individual symptoms to foster better mental health outcomes.

The Benefits of Healthy Stress and Managing Anxiety

It is essential to recognize that not all stress is detrimental; in fact, moderate stress can serve as a motivating force that enhances focus and productivity. This type of stress, often referred to as eustress, can ignite a sense of urgency and drive, pushing individuals to achieve their goals. Healthy stress can stimulate problem-solving skills and increase resilience, allowing individuals to navigate challenges effectively. By presenting an opportunity for personal growth, moderate stress can act as a catalyst for positive change in both personal and professional realms.

However, distinguishing between beneficial stress and overwhelming anxiety is crucial. When stress becomes excessive or unmanageable, it can transform into anxiety, which may lead to a myriad of psychological and physical health issues. Recognizing the symptoms of anxiety, such as constant worry, irritability, and difficulty concentrating, is the first step toward management and recovery. Effective anxiety management strategies can significantly improve overall well-being. These may include practicing mindfulness, engaging in regular physical activity, and adopting relaxation techniques such as deep breathing exercises. These techniques serve to alleviate symptoms and promote a state of calmness.

Moreover, it is important to emphasize that seeking help when anxiety becomes overwhelming is a positive action. Professional support can provide individuals with tailored strategies to address their unique struggles. Therapy, counseling, and support groups can offer valuable tools to help manage anxiety effectively. Combining professional help with self-care strategies—such as maintaining a balanced diet and fostering social connections—can amplify the benefits of both stress and anxiety management. In this way, individuals are better equipped to channel stress into productive outcomes while effectively mitigating anxiety, fostering a healthier mental state.

Daily Self-Care Routines for Managing Anxiety

While working in psych field for many years, I was able identify with time certain common "ingredients" in individuals with anxiety symptoms and anxiety diagnosis. Let's start with a few: diet, unresolved issues and or constant pressure of high stress, in some cases it could be result of medical undergoing issues (example: hormonal imbalances, asthma, hyperthyroidism, sleep apnea, heart issues, diabetes. I'm mentioning medical conditions in order you my friend being aware that 1st stop talking to medical provider could be a great idea, and simple blood test could give the answers.

We will take a look what we can manage. Lets take a look at Diet and ways how to manage stress, triggers and essentially take under control what we can.

1st. Diet.

Often times when I would ask anxious person "what do you like to eat", during my assessment? In 99% person would share the common food that actually increases symptoms of anxiety. Let's check if this is you. Shell we? :)

a. Caffeine. Too much of it can increase stress hormones, not only it can increase symptoms of anxiety, in some individuals it can trigger panic attacks. Yep. You heard me right.

b. Drug and alcohol. A lot of not good things, one main for anxiety and mental health to remember is consumption of alcohol and many drugs leads to disturbed sleep patterns, this fact as result really doesn't do good for our psych.

c. High sugary foods and drinks lead to blood sugar jumps up and down, as result it contributes to anxiety and mood swings.

d. Processed food doesn't do good job to our gut. What is our gut? Our gut is our brain. It's extremely important to pay attention what is going on in our tammy. In short processed foods linked to inflammation. You may know that inflammation is not a good news on many levels for our overall health. Speaking of mental health, inflammation contributes to anxiety and mood swings.

e. Processed or refined carbs, often causing energy crash and increasing anxiety.

f. Artificial sweeteners. Some of them, like aspartame linked to anxiety and depression symptoms.

g. Foods with high trans and saturated fats as well linked to inflammation and anxiety.

2nd. Stress and Triggers.

The very 1st thing is to find time "to digest" what is exactly stressful, what is exactly triggering the anxiety. I suggest write it down. Next, write what was helpful in past to deal with it (you may have solution already but forgot about it, or you can come up with new one now for this situation). If you know what would help, my congratulations, you have your own personal coping skill/s. It's a great idea to grow your list of coping skills. While coping skills not going resolve all issues in life, it's a powerful and simple tool to use we need to go through some unpleasant, hard or anxious situation. After practicing for some time, you will be able to develop resilience, and have anxiety symptoms under control.

3d. Develop Routine.

You might want put certain things on your regular schedule, and certain use as needed. It's up to you to choose what will go on your routine. You are the boss of your body, your thoughts and your anxiety. Let's start.

You did recognize what makes you anxious. Meaning discovered your trigger. Next I want you identify how some symptoms look and feel like when trigger showing up. Examples could be: tension in certain parts of body, heart palpitations, sweat, headache, stomachache, could be trembling, experience fear, fatigue, dizziness, nausea, lightheadedness. We want to know symptom/s, so we can start to train ourself recognize those symptoms right away as soon they show up. Next, you can decide how you want to take it under control. You may need to leave the situation and take care of yourself (if it's applicable of course). One more option to practice could be to stay in a moment, take your time to slow down, watch your breath and make a few deep slow breaths.

Now, establishing daily self-care routines is paramount to effectively manage anxiety. These routines not only create a sense of stability but also contribute to an overall sense of well-being. One of the most effective practices is regular exercise. Engaging in physical activity, whether it be a brisk walk, yoga, pilates, rowing, or more vigorous exercise, even under desk bike would releases endorphins, which can significantly boost mood and reduce anxiety levels. Aim for at least 30 minutes of moderate exercise most days of the week to promote mental and physical health.

Mindfulness practices are another essential component in managing anxiety. Techniques such as meditation, deep breathing, and progressive muscle relaxation can be seamlessly integrated into one’s daily routine. Setting aside just a few minutes each day to focus on the breath or engage in guided imagery can foster a greater sense of calm and present-moment awareness, which is crucial for alleviating anxious thoughts.

Adequate sleep hygiene cannot be overlooked when discussing self-care strategies. Establishing a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime can promote better sleep quality, allowing for optimal functioning throughout the day. Poor sleep has been closely linked with increased levels of anxiety, making it essential to prioritize this aspect of self-care.

You might want to consider some of these supplements to help get restful night as well some elements for your bedroom that made for me personally great improvement:

One of my regular ones is magnesium, not only it relaxes muscles, release stress, improves sleep and brain function. Check it out here.

Ergonomic pillow: this is amazing memory foam pillow for neck and shoulders support.

If you have noise and light issues, covering curtains can make huge difference. These ones are for thermal and noise regulation, check this out here.

After long stressful day, this massaging mat I love to use when I don't have energy in the end of day for stretching before bed, and feeling tension in the body. Check it out here.

If you have regular tension in the shoulders from stress, this small massager is very strong and can help you feel relaxed faster. Check it out here.

Positive social engagements and events could be a great idea to support mental well being, by engaging in groups, social activities and events that you find interesting, invigorating, inspiring. Some would say "be a part of good vibe"; while others also may mention work on accomplishing new goals and learning new skills. All are great. The question is which one is going on your routine? :)

Lets quickly summarize. We want to pay attention to your diet. Food is our medicine. Develop your list of coping skills. Pay attention to triggers and learn to help yourself as soon as you can. We talked about exercise, as well about mindfulness, sleep routine, restful environment, no screen time before going to bed, supportive environment and participating in community events and activities that you find uplifting and curious about.

By intentionally incorporating these self-care routines into daily life, individuals can develop a more proactive and resilient approach to managing anxiety and nurturing mental health overall.

Wishing you a happy mind and healthy body.

Yours Alexandra, MS