Author: Dr Megan Arroll PhD, FHEA, CPsychol, CSci, AFBPsS Category: Health, Men's Health, Mental Health, Women's Health
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Knowing the difference between being stressed and anxious will help you to cope 

Does the smallest thing make you feel stressed-out?  Or do you simply feel ‘on edge’ all the time, even when there doesn’t seem to be an obvious reason?  Perhaps you only experience the classic rapid heartbeat, breathlessness and dizziness when faced with a frightening task, such as an important presentation at work?

Where does stress end and anxiety start?

It’s often difficult to see where ‘stress’ ends and ‘anxiety’ starts as they both result in the same physiological mechanisms known as the ‘stress response’.  When we perceive threat or danger, our bodies prepare us for ‘fight or flight’ – adrenaline and cortisol will be released into our bloodstreams to give us the best chance of survival.  This response is controlled by the sympathetic nervous system and the sensations we can feel such as a fast beating heart are adaptive, in this instance to pump more blood to our muscles so that we may run if needed.  But it might seem odd that our bodies would prepare us to fight or flee in the modern world.  Quite simply, our physiology hasn’t caught up with the 21st century and still reacts as if our biggest threats are predatory animals as in our ancestors’ times.  So when standing in front of that boardroom we feel the need to run and hide –this is completely normal and is ‘stress’ as there is an identifiable cause of the response (known as a ‘stressor’).

What is anxiety and can I be both stressed and anxious?

However, if we feel the same bodily sensations when there doesn’t seem to be a stressor present this is classified as ‘anxiety’.  You may worry about the future and constantly think about ‘what ifs’.  Or the past may be a preoccupation.  These things aren’t happening right now, even though the worry and rumination triggers the stress response.

But of course we can have a combination of both stress and anxiety and the two can interplay.  If very insignificant issues cause a feeling of overwhelm and hopelessness, you may be in a state of chronic stress.  Usually when a stressor disappears or is dealt with, the parasympathetic nervous system will counteract the effects of the stress response and bring the body back into a state of equilibrium.  But if you’re constantly in a state of ‘high alert’, you may be experiencing both stress and anxiety.

How to deal with stress and anxiety

So how do you deal with stress, anxiety or both?  Even though the physiological response may be the same, it’s important to pinpoint which of the three is triggering this mechanism. If you know that certain situations make you feel stressed, don’t avoid them as this can in turn lead to anxiety.  Visualisation exercises that take you through the stressful event can help to control the physiological response.  For example, place yourself in the boardroom. Look at the audience – this may itself make you feel stressed.  Now see yourself from the viewpoint of a fly on the wall.  Watch how calm you look and how steady your voice is.  See the audience respond positively to what you’re saying – their heads are nodding and expressions show keen interest.  When you finish they applaud your work.  You are the best person for this task and are in control.  Practice this visualisation many times before the event.

To overcome anxiety, cognitive behavioural therapy (CBT) can help.  This will take you through the ‘what ifs’ and illustrate that the worst-case scenario is unlikely.  There are many CBT programmes online but you can also access a therapist through your GP or (in some areas) via self-referral, visit NHS Choices for more details.

If you think you’re both stressed and anxious a mixture of methods should be explored.  Herbal remedies that contain Piper methysticum (or kava), Matricaria recutita (camomile), or Passiflora incanata for instance A. Vogel’s Passiflora and Avena Sativa have been shown in research studies to benefit those with anxiety.  

Diet can also affect stress and anxiety

Rob Hobson, Registered nutritionist and Head of Nutrition at Healthspan says, “Diet can also play a role.  Erratic shifts in blood sugar from skipping meals or eating high sugar snacks and overconsuming foods high in stimulants such as caffeine can leave you feeling even more on edge.  B vitamins are also essential as they help to maintain a healthy nervous system and are heavily depleted during times of prolonged stress.  During times of stress try boosting your intake with a supplement such as Healthspan Vitamin B Complex* £7.95 for 180 tablets.”

But as always, please do see your GP if you feel like the symptoms either of stress or anxiety are impinging on your daily life and overall functioning.

About the author

Dr Megan Arroll is a chartered psychologist specialising in the area of health and well-being.  She is also author of four books, her latest being IBS – Navigating Your Way To Recovery* and The Menopause Maze*.  Dr Arroll is also a senior lecturer and conducts research within the field of long-term health conditions.

Dr Megan Arroll

*Affiliate links