Greg Chadwick
Feeling stressed? Everyone experiences stress to some degree. Last minute assignments, tight deadlines and family obligations are a few examples of common stressors experienced by the workforce daily. The way you respond to stress, however, makes a big difference to your overall mental and physical well-being.
Excessive levels of stress can increase your risk of various physical and mental health issues, such as obesity, headaches, sleep issues, stomach discomfort, high blood pressure, heart disease and mental health conditions.
What is stress?
Stress is the natural reaction your body has when changes or challenges occur. It can result in many different physical, emotional and behavioral responses.
The trigger for stress can be short-term, like a work deadline or a traffic-packed expressway or long term, such as being unable to work or chronic illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.
While stress can have detrimental effects, it may not be entirely negative. Under the right circumstances, and for the right amount of time, a type of stress known as eustress-healthy stress-can energize you and boost your motivation. It’s a positive type of stress that can keep you energized.
But stress becomes a problem when stressors continue without relief or periods of relaxation. Walking around with chronically high levels of stress is bad for your long-term health.
Stress versus anxiety: What’s the difference?
Stress and anxiety have similar symptoms. However, stress is the physical or mental response to an external cause, such as having an illness or taking a test. Stress may go away once the threat or the situation is resolved.
Anxiety, on the other hand, is your body’s natural response to stress. It is an emotion that you feel when you’re worried about something, a feeling of fear or apprehension about what is to come. Anxiety may persist even after the original stressor is gone.
Extreme anxiety can cause a type of stress known as distress, which often involves negative feelings and a difficult experience. It can occur when a person feels overwhelmed by demands or unable to cope. Distress can affect anyone and reflects intense emotional pain, which may interfere with daily life and well-being.
Symptoms
There are many similarities between the symptoms of stress and anxiety. When someone is stressed, they may experience:
- Chest pain or a feeling like your heart is racing
- Exhaustion or trouble sleeping
- Headaches, dizziness or shaking
- Muscle tension or jaw clenching
- Stomach or digestive problems
- Aches and pains
- High blood pressure
- Weakened immune system
Anxiety feels different depending on the person experiencing it, but some common symptoms of anxiety include:
- Excessive worry about everyday things
- Feelings of apprehension or dread
- Restlessness or irritability
- Anticipating the worst and being watchful for signs of danger
- Pounding or racing heart and shortness of breath
- Sweat a lot, feel lightheaded
- Headaches, muscle aches, fatigue
- Upset stomach, frequent urination or diarrhea
Self-help coping strategies to manage stress and anxiety
Occasional stress and anxiety are part of normal life. You may feel stressed because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even too much caffeine. The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel overwhelmed.
These tips can help relieve stress and anxiety:
Connect with others. Loneliness and isolation can trigger or worsen stress and/or anxiety. Make it a point to regularly meet up with friends, join a self-help or support group, or share worries and concerns with a trusted loved one. Talking about your worries face-to-face can often make them seem less overwhelming.
Identify your triggers to predict your stress and/or anxiety. Become aware of what triggers your stress and/or anxiety and how you respond when you feel overwhelmed. The better you understand when and how worry strikes, the easier it is to take steps to deal with the impact.
Add mindfulness into your daily routine. Worry lives in the future and keeps you from being fully present. Practicing mindfulness and living in the moment can help. Try to stop thinking about what you need to do at work tomorrow. Focus on enjoying yourself today. Instead of scrolling on your phone before bed, try five minutes of deep breathing or short guided meditation.
Exercise regularly. Exercise is a natural stress buster and anxiety reliever. While exercise initially causes levels of stress hormones to spike, the levels drop after physical activity, which may lead to feelings of decreased stress. Go for a walk, jog, do yoga, or just get moving.
Get enough sleep. Not getting enough quality sleep at night can add to your stress and/or anxiety during the day. Prioritize a good night’s rest by keeping a consistent sleep schedule, and ensuring your bedroom is quiet, dark, and cool.
Avoid substances that increase stress/anxiety. Limit caffeine, alcohol, and nicotine intake. These substances can disrupt your sleep and increase stress and anxiety in the long run.
Take a break from social media. If you find yourself reacting negatively to what you see or hear on social media, give yourself permission to unplug and unwind.
The self-coping strategies detailed above can be beneficial for most people. However, if you still find yourself struggling with intense stress and/or anxiety that interferes with your work, relationships, and overall well-being, it may be time to seek professional help.
Finding Help
Talk to a health care provider. If you’re experiencing a lot of physical stress and/or anxiety symptoms, you should start by getting a medical checkup. Your primary care physician can help determine if your symptoms are linked to factors such as an underlying medical condition, prescription drugs, or over-the counter medications. If your physician rules out a medical cause, the next step is to consult with a mental health professional who can make a diagnosis and recommend a treatment plan.
Professional counseling services
Professional counseling services are available for the Air Force workforce and their families.
Military members can contact their local mental health clinic for services.
Additionally, military members and their families can contact the medical appointment line and ask to be seen in their primary care clinic by the embedded Behavioral Health Consultant.
Military OneSource is another option for the military member and their families. For more information, call (800) 342-9647 or visit militaryonesource.mil.
Civilian employees may contact the Employee Assistance Program for free, confidential counseling services at (866) 580-9078 or visit the EAP website at AFPC.af.mil/EAP.
Comprehensive information on mental health can be found at the National Institute of Mental Health: nimh.nih.gov.