I have too much going on, yikes! So am I stressed or worried or anxious?
Having a lot of tasks to do like an upcoming test or an assignment to submit, classes to attend, chores to do, medical needs that need to be taken care of, conflicts that need resolving, holiday season around the corner, visitors coming in, shopping and a whole bunch of tasks, yikes! There’s so much to do and now your heart is beating faster and your thoughts are racing. Are you stressed out, anxious or worried about the many things to do on your list?
Stress is part of our normal lives.
So then, is there a difference between stress, anxiety and worry? Yes, there is. Here’s the difference.
Stress can be defined as a response of the body to a demand. These demands are called ‘stressors’, they are the things that cause you stress. It could be an external cause, like a tight schedule, or a deadline or having an argument with a friend. Or it can also be an internal cause like self-criticism, body image, memories and thinking about the uncertainty of the future.
Stress is our body’s response to a stressor. A physiological response where the body prepares to fight, flight or freeze to protect itself. This is a protective reflex of the body. It gets activated in a split second - something we do not do consciously in response to the stressor which is perceived as threatening or dangerous. But thankfully, this can be managed and when the stressor is over we go back to our normal functioning.
For example, an assignment that needs to be submitted and if not done on time, it will affect the grades. This stressor will help you be productive and submit your assignment on time. So stress can be positive and not just negative. Stress protects us by preparing our bodies to be safe.
Worry is the thinking part. It has to do with thoughts. Like, “Am I doing this right? I don't know what to do. I need help". Such thoughts help us solve complex problems by thinking about them. But if we become stuck in a cycle of repeated worrying thoughts, it can lead to problems.
"I’m so bad at doing this work, I’m going to flunk, she’s not going to like my work”. You may end up procrastinating or having other anxiety related problems.
Worry is helpful only if it leads to change, not if it turns into obsessive thoughts.
“Worries are unpleasant thoughts that you can’t get out of your head. They’re like annoying bugs that keep buzzing around and won’t leave you alone.”
Worry and stress is temporary and there can be an end to it. But if the worrying is left unchecked, or there is persistent stress, not dealing with or managing it can lead to anxiety disorders or other physical health conditions like high blood pressure, heart problems.
Anxiety is both worry and stress, the persistent thoughts and the physiological response. So we feel it in our minds and in our body. This worrying or feeling of dread persists even after a stressor has passed and sometimes even when there is no stressor present and so the body is also continuing to pump adrenaline and your body is in a state of fight or flight.
This constant state of anxiety can then lead to anxiety disorders or depression or other mental health problems and even physical health conditions. The good news is that there is a way out.
Simple ways to regulate your symptoms:
Exercise, get moving
Get enough sleep
Have a nutritious and balanced diet
For your worries:
Write down your worrying thoughts - do a ‘brain dump’
For your stress:
List down things that you can control and things out of your control. Focus on things you can control
For the anxiety:
Grounding exercises or self-soothing exercises like using your five senses to focus on things in the present.
Finally, take time to sit with yourself and become aware of what it feels like when you are in an anxious state. Is it driven by your thoughts or imagining the future catastrophe. Or is it rooted in your body, where you are having a physiological reaction like a stomach upset or knot in your stomach, sweaty hands. Pay more attention to these reactions and this will help you to use the right tools to manage your anxiety.
'Remember, today is the tomorrow you worried about yesterday.' - Dale Carnegie
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