Mental Health: Coping with Stress and Anxiety

Stress and anxiety are common experiences for most people. In fact, 70% of adults in the U.S. experience stress or anxiety daily. If left unchecked, they can have serious implications on your mental and physical health. However, there are many strategies you can use to manage stress and anxiety, from lifestyle changes to medications.

Understanding Stress and Anxiety

Stress is a normal psychological and physical reaction to the demands of life. Small doses of stress can help you perform under pressure, but constant stress can impact your health negatively. Anxiety, on the other hand, is a reaction to stress. While stress is a response to a threat in a situation, anxiety is a reaction to the stress.

Common Symptoms of Stress and Anxiety

• Feeling nervous, restless or tense
• Having a sense of impending danger, panic or doom
• Having an increased heart rate
• Breathing rapidly (hyperventilation)
• Sweating
• Trembling
• Feeling weak or tired
• Having trouble sleeping
• Experiencing gastrointestinal (GI) problems
• Having difficulty controlling worry
• Having the urge to avoid things that trigger anxiety

Practical Ways to Manage Stress and Anxiety

Here are some practical steps you can take to manage stress and anxiety:

• Stay Active: Regular exercise is good for your physical and emotional health. Regular exercise works as well as medication to ease anxiety for some people. And it's not just a short-term fix; you may experience anxiety relief for hours after working out.
• Eat a Healthy Diet: Low blood sugar levels, dehydration, or chemicals in processed foods such as artificial flavorings, artificial colorings, and preservatives may cause mood changes in some people. A high-sugar diet may also impact temperament. If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a healthy diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
• Limit Alcohol and Caffeine: These may aggravate anxiety and trigger panic attacks.
• Get Enough Sleep: A lack of sleep can exacerbate anxious thoughts and feelings. So, try to get seven to nine hours of quality sleep a night.

When to Seek Professional Help

If your stress and anxiety seem overwhelming and interfere with your daily life, it might be time to see a mental health professional. They can provide you with a thorough evaluation and direct you to appropriate treatment. Treatment can include psychotherapy, medications, or both.

Medications for Stress and Anxiety

Several types of medications are used to treat anxiety disorders. They include:

• Selective serotonin reuptake inhibitors (SSRIs): These medications increase the level of serotonin, a neurotransmitter that affects mood, sexual desire, appetite, sleep, and memory. SSRIs are often the first type of medication used to treat generalized anxiety disorder.
• Benzodiazepines: These are central nervous system depressants. They're used for their tranquilizing, sedative, and anti-convulsive properties.
• Tricyclics: These are used less frequently due to side effects, but are beneficial to some patients.

Disclaimer: The information in this article is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you have regarding a medical condition.