The Basics of Stress and Anxiety

Most people may feel stressed or anxious in some aspect of their lives no matter their circumstances. However, untreated anxiety or persistent stress can be debilitating.

STRESS

A state of worry or mental tension caused by a difficult situation, generally in response to an external cause like having a lot of homework, being physically ill, or preparing for a big game. It is a natural response that can be used to push us to meet challenges and sense threats, and tends to go away once the situation is resolved.

ANXIETY

Your body’s reaction to stress, often focused on future-oriented real or imagined threats, can occur even if there is no current threat. Usually involves a persistent feeling of apprehension or dread that doesn’t go away and can interfere with how you live your life.

BOTH STRESS AND ANXIETY

Both can affect your mind and body, and you may experience symptoms such as:

• Excessive worry
• Uneasiness
• Tension
• Headaches or body pain
• High blood pressure
• Loss of sleep

Think of stress and anxiety as alarm bells signaling you to get to safety. 
They can be helpful when the bell is going off due to something real, like smoke, but less helpful when the bell is going off for no reason.

Everything in Moderation

Mild anxiety and stress are both natural and protective responses that are part of being human. However, high levels of anxiety or stress can negatively impact your everyday life.

Are you experiencing stress or anxiety:

• At a time when there is no threat?
• Persistently or almost every day?
• That makes it difficult to do things you love or would like to do?

Then these protective responses have stopped being helpful. Luckily, both anxiety and stress are manageable.

Anxiety takes many different forms

While some experience mild anxiety from time to time, others may have more intense symptoms that linger. Understanding how anxiety is showing up for you can help you identify ways to cope or when to seek additional help.

Here you’ll find examples of the most common anxiety disorders and some ways to cope:

Keep in mind…
Everyone is different, and how you experience or feel anxiety may look different from what is listed or what someone else feels. When in doubt, talk to a mental health professional.

SOCIAL ANXIETY DISORDER

How it may look to others

• Extreme shyness
• Avoiding social situations or public speaking
• Difficulty making eye contact
• Rigid body posture or speaking with an overly soft voice

How it may feel to you

• Blushing, sweating, or trembling
• Pounding or racing heart
• Stomachaches
• Feelings of self-consciousness or fear that people will judge you negatively

Common triggers

• Meeting new people
• Speaking up in meetings
• Talking to people on the phone
• One-on-one conversations
• During group presentations

How to cope

• Practice grounding exercises
• Avoid negative coping strategies, such as heavy drinking, substance use, and avoidance
• Take small steps to engage socially
• Reframe your thoughts or distract yourself

GENERALIZED ANXIETY DISORDER

How it may look to others

• Excessive, unrealistic worry or dread about typical everyday tasks
• Irritable and stressed out
• Difficulty sleeping, such as difficulty falling or staying asleep

How it may feel to you

• Feeling restless, wound-up, or on edge
• Being easily fatigued
• Having difficulty concentrating
• Having headaches, muscle aches, stomachaches, or unexplained pains
• Difficulty controlling feelings of worry

Common triggers

• They can look different for everyone. Take note of your unique triggers.
• Often a persistent feeling of anxiety or dread without a specific cause or trigger

How to cope

• Try mindfulness techniques and practice healthy behaviors (getting adequate sleep, eating well, breathing)
• Seek out support and guidance when facing triggers head-on in order to reframe the situation and cope.
• Talk to a mental health professional for additional treatment options.

PANIC DISORDER

How it may look to others

• Panic attacks that are recurrent, sudden periods of intense fear or discomfort
• Avoiding places, situations, or behaviors associated with panic attacks
• Not everyone who experiences a panic attack will develop a panic disorder

How it may feel to you

• Pounding, racing heart, trembling, or tingling
• Sweating
• Chest pain
• Feelings of impending doom or being out of control

Common triggers

• Often there is no clear danger or trigger
• They can look different for everyone. Take note of your unique triggers.

How to cope

• Practice relaxation techniques
• Challenge your thoughts with mantras or distractions
• Turn to support from those around you if you need help grounding yourself.
• Talk to a mental health professional for additional treatment options.

In crisis? Support is closer than you think.
If you’re facing a crisis, you deserve help. View our recommendations for crisis support services. Whatever you’re feeling or experiencing is VALID and worthy of support.

Managing stress and anxiety

Manage both using similar techniques aimed at gaining awareness and caring for your emotional and physical responses.

FEELING STRESSED OR ANXIOUS?

Take some time to breathe

Follow the guide below for meaningful deep breathing to help manage stress and anxiety.

BREATHING GUIDE

Take some time to refocus

Watch the video below and internalize the mantra to help manage stress and anxiety.

SLEEP IS IMPORTANT

Sleep plays a huge role in how we feel and can contribute to feeling stressed or anxious. Try these sleep hygiene tips:

• Try going to bed and waking up at the same time each day.
• Turn off all electronics at least two hours before bedtime.
• Avoid caffeine and other stimulants in the afternoon.
• Create an optimal sleeping space that is comfortable, dark, cool, and free of distractions (avoid TV or screens in bed).
• Follow a routine before you go to bed (i.e. reading, meditating, stretching, or breathing).
• Be sure to talk to your doctor if you still persistently sleep too little or too much.

CONSIDER TRYING OTHER COPING STRATEGIES

• Take a break. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem can help clear your head.
• Practice self-care. Self-care works best as an integrated part of your routine, but self-care can also be treating yourself when you feel like you need it. You can be a part of your support system by giving yourself extra care and attention.
• Physical Activity. Exercise or moving your body can help you feel good and maintain your health.
• Eat well-balanced meals. Listen to your body’s needs around eating. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol, caffeine, and cannabis. All of which can aggravate anxiety and trigger panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep and rest.
• Set Boundaries. Understand your limits and communicate them respectfully.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you.

Talking with others about your stress or anxiety

You don’t have to tell anyone if you don’t feel comfortable doing so. It’s your story, and you only need to share if it’s in service to your needs.

However, talking to close friends, mentors, or family members you trust can help you feel connected and remember that you’re not alone in managing your well-being. It may also help mend and improve any relationships that have been affected by mental health struggles.

How to talk to a friend about your anxiety

• Pick a friend, mentor, or family member you trust as the first person you tell.
• Choose a time and place where you will both feel comfortable.
• Let them know you are struggling and that you need to talk to someone. The person’s first inclination may be to problem-solve. It is OK to say that you just need someone to listen.
• Share A.S.K. — Acknowledge, Support, Keep-in-Touch — with them. They don’t need to be an expert to help.
• It may feel awkward. That’s OK. You’re doing the right thing.
• Reassure them and yourself: it’s okay to not be okay.

Don’t gaslight a friend with anxiety

• Don’t try to “fix” the issue or rush to solutions.
• Seek first to understand instead of judging them.
• Hear them out before using your own experience to relate to them.
• Avoid saying it’s not that bad or “At least…”
• Learn how to A.S.K. — Acknowledge, Support, Keep-in-Touch.

If it’s more than a bad day, talk to a professional

If underneath your calm exterior, you are persistently feeling anxious or worried, additional support can help.

Therapists may be able to help you manage triggers and symptoms.

Doctors may be able to rule out underlying medical conditions contributing to anxiety symptoms.

Psychiatrists and doctors may also prescribe medication to help manage your mental health.

Where to begin in finding professional help:

• Ask for recommendations from friends and family if you feel comfortable, or ask for a referral from your primary care physician.
• Check out the “Find a Doctor” tool from your insurance provider
• Search Psychology Today for mental health professionals
• Use your Employee Assistance Program (EAP) at your workplace, if available to you.
• Consider community health centers, which often provide free or low-cost services.
• Look into local universities or graduate programs. Some university clinics or centers are open to the public on a sliding scale or financial assistance program.
• Seek out text-based or online therapy options.
• In an emergency, call 988 for the National Suicide Prevention Lifeline or text BRAVE to 741-741.

Finding the right fit may take time

Ideally, you’ll meet with a couple of therapists and then pick the best fit. It’s important that you can be open and honest with your therapist and that they respect you. Don’t be discouraged if the first option doesn’t work out: finding a therapist is like trying to find a partner or perfect pair of jeans!

Other tips when seeking help

Affordability
Psychiatrists are generally the priciest option and the hardest to find. Patients may go to a psychiatrist on occasion for prescriptions and a more affordable and accessible type of provider for therapy. Psychologists and social workers are both trained to treat anxiety and may use several different forms of therapy.

Licensing
Make sure that your practitioner is licensed in the state you are requesting care from. You may also check to see if your therapist is a member of a professional organization, such as APA, ADAA, or the National Association of Social Workers.

Meet-and-greets
When you’ve found someone promising, request an informational phone call or a meet-and-greet before you dive into therapy sessions. If it feels less intimidating, try sending an email to schedule a phone call.

What to ask:

• Have they treated other patients with your particular issues?
• How would they go about determining how to treat you?
• Is there clinical evidence for that approach?
• What licenses and certifications do they have?
• What is their expertise or specialty?
• What is their general approach to helping clients?
• What can you expect during each session?
• How long will it take?
• How will you both know when you’re done?
• Can they offer consistent weekly appointments, and do they offer evening or weekend appointments?
• Will they accept your insurance, if applicable?
• Do they offer a sliding scale or financial assistance?
• Are they affiliated with any prominent professional organizations? (e.g. American Psychological Association, Eastern Psychological Association, or the National Association of Social Workers, etc.)

Discover Active Minds Programs

Send Silence Packing®
An immersive experience that illustrates the stories and centers the voices of youth as they guide us through their mental health journeys to end the silence surrounding mental health.

A.S.K. your friends
Active Minds and MTV’s A.S.K. Acknowledge, Support, Keep-in-Touch, the new “stop, drop, and roll” of emotional support.

Find a Chapter
Peer-led mental health advocacy groups, equipped to mobilize and change the conversation about mental health in their school and communities.

The content on this site is intended for educational purposes only and should not take the place of talking with your doctor or healthcare professional. It should not be used for diagnosing or treating a health problem or disease. If you have any questions about your medical condition, talk to your healthcare professional.