Everyone experiences stress, especially in the busy world in which we now live, including New York City – one of the busiest places in which to live. So while we in NYC have many exciting opportunities in our fast-paced city, we may find ourselves dealing with stress more than we would like – and sometimes anxiety as well. While these terms are often used interchangeably, stress and anxiety are very different conditions, and it’s important to know the distinction for your mental health.
Stress and anxiety can share certain symptoms, and stress can sometimes lead to anxiety, which is why they are often confused; however, there are distinctions. Stress is usually caused by an identifiable, outward stimulus and generally abates when the stressor passes. Anxiety is a chronic condition generally caused by perceived future stimuli and may be rooted in past experiences. Its stimulus is often not identifiable.
Is it stress or anxiety?
Stress and anxiety are both functions of our “fight or flight” response, which is a critical response from our sympathetic nervous system that surges hormones into our body to protect us in times of danger. The heart pumps faster, senses become more acute, and we may sweat, breathe faster, and shake a little from the additional adrenalin pumping into our muscles to make them stronger. While this is very helpful if we’re being chased by a lion or trying to exit a burning building, it can be frustrating before a presentation or when dealing with personal conflict.
After the stressor has passed, the parasympathetic nervous system kicks in and the body calms down and experiences what is often called the “rest and digest” state. This back-and-forth between these two responses of the autonomic nervous system keeps our physical and mental health in balance.
However, when external stress remains elevated for an extended period of time, or when other life experiences cause us ongoing internal distress, the “rest and digest” is not permitted to activate, leaving us in a state of anxiety. Symptoms of anxiety may include:
- Persistent feelings of apprehension or dread
- Difficulty concentrating
- Worry about non-threatening situations or unlikely scenarios
- Panic attacks, which can feel like signs of a heart attack: chest pain, nausea, racing heart, feeling choked or chilled
- Mild ongoing feelings of panic, such as tightness in the chest or throat, elevated heart rate, nausea
- Sleep disorders
- Change in eating habits
- Irrational fears
- Thoughts of self-harm
- Feeling out of control or helpless
This is not an exhaustive list, and symptoms vary from person to person, which is why it is important to get professional help if you are experiencing sustained feelings of fear, dread, or panic.
Getting help
Anxiety is one of the most common mental health issues in the United States, affecting over 40 million people a year, but less than 40% seek treatment. Anxiety can present itself as generalized anxiety, panic disorder, obsessive-compulsive disorder, social anxiety, phobias, and PTSD. Fortunately, anxiety can be a very treatable condition.
Whether you are experiencing chronic stress or anxiety, take an important first step by jump-starting your parasympathetic system through mild exercise, deep breathing exercises, nature walks, and techniques that will calm your mind, such as meditation, prayer, soothing music, or a soak in the tub.
These activities will help calm the stress hormones and activate the calming hormones, such as endorphins. Keep in mind, however, that for many people who are experiencing severe stress or anxiety, professional help is needed.
As a psychotherapist practicing psychodynamic and cognitive behavioral therapy with a background in social work, I am uniquely qualified to help people find the underlying causes of their feelings and fears and resolve them in a safe, supportive environment. I will help you uncover automatic thoughts and develop techniques to replace those unproductive thoughts with productive and life-affirming thoughts and feelings. If you’re in the NYC area, contact me to see how I can help you.