There is a strong connection between stress and anxiety, both anxiety and fear are natural human responses, often triggered by perceived threats or dangers. Anxiety, however, is future-oriented, stemming from anticipation of potential threats and often leading to worry, while fear is a response to a present and immediate danger.
The body’s stress response is central to the experience of anxiety. When faced with a perceived threat, whether real or imagined, the body initiates the “fight or flight” response. This response is a survival mechanism that prepares the body to either confront or escape the threat. This physiological reaction produces the symptoms we associate with anxiety, such as:
- rapid breathing
- increased heart rate
- muscle tension
- sweating
- “butterflies” in the stomach
The intensity of these symptoms increases in proportion to the perceived threat. In extreme cases, this can lead to a panic attack.
Anxiety can become a problem when the stress response is chronically activated. This can happen when an individual experiences ongoing stress, or when they perceive threats in situations that are not objectively dangerous.
Constant activation of the stress response can lead to various negative consequences, including:
- physical health problems such as cardiovascular disease, sleep disorders, obesity and memory impairment
- mental health issues, such as depression and attention disorders
- impaired ability to function in daily life
There are several ways to manage anxiety and reduce stress. These include:
- Mindfulness and Acceptance: Accepting anxiety as a normal human emotion and learning to observe it without judgment. This approach aims to break the cycle of fear and avoidance that often exacerbates anxiety.
- Acceptance and Commitment Therapy (ACT): ACT focuses on changing how we relate to our thoughts and feelings so that they no longer pushes around.
- Relaxation Techniques: Practices like deep breathing, meditation, and progressive muscle relaxation can help regulate the body’s stress response and reduce anxiety symptoms.
- Lifestyle Changes: Engaging in regular physical activity, prioritising sleep, and maintaining a healthy diet can all contribute to reducing stress and anxiety levels.