We all experience stress and anxiety at some point, it’s a natural part of life. Stress is usually a reaction to an external situation, like deadlines or conflicts, and often fades once the issue is resolved. Anxiety, on the other hand, can persist even without a clear cause, leading to ongoing worry and unease. While short-term stress can help with motivation, chronic stress and anxiety can harm both mental and physical well-being.
Stress and anxiety affect everyone differently. What overwhelms one person might feel manageable to another. Since your mind and body are connected, emotional stress can show up physically, like headaches, stomach issues, or exhaustion. Recognising how they impact you is the first step to managing them.
Symptoms of Stress and Anxiety
Stress and anxiety can feel similar, but they have some key differences.
You might notice:
- Feeling on edge or irritable
- Struggling to focus
- Trouble sleeping
- Feeling drained
- Tense muscles
When it’s stress, you might also:
- Feel overwhelmed by responsibilities
- Experience headaches or stomach aches
- Have bursts of frustration that pass once the pressure eases
When it’s anxiety, you might:
- Worry constantly, even when there’s no real problem
- Struggle with racing thoughts
- Feel a sense of fear or dread
- Experience panic attacks (in some cases)
Recognising these signs early can help you manage them before they take over.
What Triggers Anxiety?
Anxiety can stem from many factors, and what triggers it varies from person to person. Past experiences, especially those from childhood or adolescence, can shape how your nervous system reacts to stress. A hectic lifestyle, ongoing pressure, or major life changes can also contribute, gradually building up over time. Uncertainty, whether about relationships, finances, or health, can heighten feelings of anxiety, making it harder to feel grounded.
It’s important to remember that feeling anxious now and then is completely normal — even healthy — as it’s your body’s natural response to uncertainty. But if anxiety starts to interfere with your daily life, making it harder to function or feel at ease, it may be time to take steps to manage it.
Managing Stress & Anxiety
You can’t always avoid stress and anxiety, but you can learn to manage them. Small changes in your daily routine can make a big difference. The key is finding what works for you and making it a habit.
Looking after yourself helps build resilience against stress and anxiety. Try these simple strategies:
- Move your body: Exercise releases feel-good hormones that help reduce stress. Making time for movement can help. Start with a short walk and take it from there.
- Breathe & relax: Deep breathing, meditation, or yoga can calm your nervous system. Return to these practices daily and notice the difference. Check out these resources to better manage stress and anxiety:
- Get enough sleep: Rest is essential for your mind and body to recharge. Have a nighttime routine that prepares you for restful sleep and a clear mind.
- Stay connected: Talking to friends or loved ones can offer clarity and support. Don’t hesitate to reach out.
- Set boundaries: Learn to say no to anything that isn’t in alignment with you and prioritise your well-being.
- Limit stimulants:Too much caffeine or late-night screen time can heighten anxiety. Cutting back, especially in the evenings, can create a calmer, more balanced mind.
- Make time for what brings you joy: Set aside free time for hobbies and activities that make you feel alive, whether it’s painting, reading, or simply enjoying nature. Prioritising joy nurtures your well-being and reduces stress.
- Focus on what you can control: Remember that your focus is your currency. Let go of what you can’t change and and take small steps forward — one at a time.
Prioritising self-care helps you stay balanced, even in challenging times.
Checkout these SoulSessions for Self Care –
Recognising Anxiety Disorders
Feeling anxious now and then is normal, but when worry becomes constant or overwhelming, it could be an anxiety disorder. Unlike everyday stress, anxiety disorders can interfere with work, relationships, and daily life. The upside? With the right support and strategies, they can be managed.
Signs & Symptoms
Anxiety disorders can show up in different ways, but common signs include:
- Persistent worry or fear, even without a clear reason
- Restlessness or feeling on edge
- Difficulty concentrating
- Trouble sleeping
- Racing heart, dizziness, or shortness of breath
- Avoiding situations that trigger anxiety
Coping Strategies
While lifestyle changes and professional support are key to managing anxiety, a few quick techniques can help in moments of crisis.
Ground Yourself: Try the 5-4-3-2-1 technique: Name five things you see, four you can touch, three you hear, two you smell, and one you taste. It helps bring you back to the present moment.
Breathe Slowly: Use deep breathing exercises like box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4). This calms your nervous system and reduces anxiety.
Move Your Body: A short walk, stretching, or shaking out tension can release nervous energy and shift your focus away from anxious thoughts.
When to Get Support
Sometimes, stress and anxiety can feel overwhelming, no matter what you do. If they start affecting your daily life, mood, sleep, or relationships, it might be time to reach out for help.
Consider seeking support if you:
- Feel anxious or stressed most of the time
- Struggle to cope with everyday tasks
- Have trouble sleeping or eating due to worry
- Avoid situations because of fear or anxiety
- Experience panic attacks or persistent negative thoughts
Talking to a trusted friend, family member, or professional can make a big difference. You don’t have to go through it alone. Help is available, and support can make things feel more manageable.
At SoulSensei, we offer resources and guided practices to help you manage stress and find calm in your daily life. By building simple relaxation habits, you can create a greater sense of balance, ease, and well-being.