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Stress and Anxiety Management: A Guide to Better Mental Health

WAYHOME STUDIO/SHUTTERSTOCK

     
     Stress and anxiety are two of the most common mental health problems affecting individuals today. These emotions can cause a range of negative physical and mental health consequences if left unchecked, including an increased risk of heart disease, sleep disturbances, and depression.

In this article, we will explore the causes of stress and anxiety and offer practical tips for managing these emotions effectively.

Understanding the Causes of Stress and Anxiety

Stress and anxiety are natural emotional responses to perceived threats or challenges in our environment. These responses are part of our body's "fight or flight" mechanism, which prepares us to respond to potential danger.

However, in today's fast-paced and highly demanding world, stress and anxiety can be triggered by a wide range of factors, including work pressures, financial worries, and relationship problems.

The Negative Effects of Stress and Anxiety

When stress and anxiety become chronic, they can have a significant impact on our physical and mental well-being. Chronic stress has been linked to a range of health problems, including heart disease, high blood pressure, and sleep disturbances. Anxiety can also interfere with our daily lives, causing social phobia, panic attacks, and a host of other negative symptoms.

Practical Tips for Managing Stress and Anxiety

There are several practical strategies for managing stress and anxiety effectively, including:

Exercise: Regular physical activity has been shown to reduce stress and improve mental health. Aim for at least 30 minutes of moderate exercise each day, such as brisk walking or cycling.

Mindfulness: Practicing mindfulness techniques, such as deep breathing and meditation, can help reduce stress and improve emotional well-being.

Diet: Eating a healthy and balanced diet can help support our physical and mental health. Avoid caffeine, sugar, and processed foods, and aim to include plenty of fruits, vegetables, and whole grains in your diet.

Sleep: Getting enough sleep is crucial for managing stress and anxiety. Aim for at least 7-8 hours of sleep each night, and establish a regular sleep routine to help regulate your body's natural sleep-wake cycle.

Support: Finally, it is important to seek support from friends, family, and professionals when needed. Talking about your stress and anxiety with trusted individuals can help reduce feelings of isolation and improve your overall well-being.

Stress and Anxiety Disorder: what exactly is it all about?

     "Anxiety Disorder is defined as a feeling of imminent and undetermined danger," says Margo Watt, a clinical psychologist, associate professor of psychology at St. Francis University in Antigonish, Nova Scotia, and co-author of Overcoming the Fear of Fear-How to Reduce Anxiety Sensitivity. 

     "It's the body's way of letting you know to be prepared to attack or flee."

     "Although they're often confused," she adds, "anxiety is different from fear. The latter occurs in response to a real threat, for example when you suddenly come face to face with a bear in the middle of the forest," adding that anxiety is rather an anticipation of that fear. 

     "The anxious person simply won't go into the woods in case they encounter a bear."

     We are conditioned to anticipate danger, a reflex that dates back to cave days when our survival depended on our ability to respond to danger. 

     Today, the bear has been replaced by a multitude of insidious and recurring stressors, such as traffic jams or overwork. 

     In addition, we experience constant tension, arising from our mental interpretation of events, which stimulates our nervous system and makes it feel as though we are facing real danger.

     Acute stress and anxiety attacks and anxiety disorders

     
     Whether you're worried about your children or your financial obligations, or about a "positive" event in the future, such as a wedding or a birth, stress is part of everyone's daily routine. 

     According to Watt, anxiety is a normal stress response and occurs "when the pressures and demands exceed one's ability to cope.

     Anxiety, which affects women more than men, becomes a problem when you are unable to put your situation into perspective (what the clinical psychologist calls "catastrophism," or imagining the worst). 

     One imagines that the children will be expelled from school, that one will lose one's home, or that the baby to come will be afflicted with an incurable disease.

     An acute anxiety attack, with shallow breathing, heart palpitations, and paralyzing distress, is not far away. 

The next stage is an anxiety disorder, which occurs when the distress is so severe that it prevents us from functioning: for example, we are unable to work or have normal relationships. 

Obsessive-compulsive disorder, panic disorder, generalized anxiety disorder, and post-traumatic stress disorder are all considered anxiety disorders, not to mention phobias, which are even more debilitating.

Treatment and prevention of stress and anxiety

     Some people are more prone than others to stress and anxiety. 

     If your anxiety causes distress and prevents you from having normal relationships or doing the things you normally enjoy, you should seek help. 

     Mental health professionals, especially psychologists trained in cognitive-behavioral therapy, can be of great help. 

     Consult your family doctor first, who will refer you to a therapist or to services in your area.

     However, the ultimate solution to anxiety lies in the ability to manage your stress so that, in difficult situations, it does not completely dominate your life. 

     It is essential to take time each day to relax, even when you have a busy schedule. 

     Margo Watt also advises regular exercise to dissipate the energy of anxiety. Exercise," she explains, "conditions us physically and mentally to better manage our stress. »

     For people prone to anxiety, she also recommends deep (or diaphragmatic) breathing four to six times a day. 

     This advice is particularly for women who, out of constant concern to tuck in their stomachs, come to breathe only superficially. 

     Shallow breathing sends a panic signal to the body, which exacerbates stress; however, a few deep breaths are all it takes to slow down the heart rate instantly. 

     Meditation can help bring you back into the present and therefore help you to put things into perspective.

     "It's not so much the amount of stress that affects health and well-being, but how you react to stressful situations," says Pamela Smith, a dietitian and wellness consultant. 


     Here you can learn how to distinguish between good and bad stress so that you can turn it into a productive rather than a counterproductive force.

Some of the best ways to deal with stress and anxiety are to exercise

     To overcome feelings of anxiety and combat your stress, there's nothing better than getting out of the situation quickly by starting to exercise. Physical activity keeps the blood circulating and releases endorphins.

Color to relax and take your mind off things

     Colouring books for adults are becoming increasingly popular and are believed by many to be effective in significantly reducing the symptoms of anxiety and stress in people suffering from these ills.

     Colouring would have about the same effects on the body and brain as meditation. It's a great way to relax, take your mind off things, regulate your heartbeat and restore blood pressure to normal levels. 

Find a job that you really like to reduce your daily anxiety level

     Your work is a huge part of your daily life and your adult life. It is therefore essential that your work is not a stress amplifier in your life. 

    Of course, some jobs are more stressful than others. But not everyone is cut out for this kind of life. 


     So make sure that your job really contributes to your happiness... not just your boss's happiness!

Avoid misunderstandings and when they occur, clarify the situation

     Do you ever drag home discussions that didn't end well with you in the evening? Misunderstandings are a major cause of stress in everyday life.

     Therefore, avoid situations where communication can be misunderstood. Also, if a conversation turns out to be a bit negative, try to resolve the problem before the end of the day. 


     Prefer person-to-person conversations rather than those that take place indirectly, through a screen, for example. It is difficult to capture a person's tone by email or text message. This increases the risk of misunderstandings.

Take a hot bath to calm down, relax and unwind

     At the end of a hard day's work, there's nothing better than a nice hot bath to relax and clear your mind. 


     In the long run, if we don't give ourselves similar moments of attention, stress builds up and quickly turns into anxiety or much greater health problems. It is therefore essential to take this time for yourself, to relax and unwind.

Make others happy in order to put your anxiety level in perspective and reduce your anxiety level

     Smiles are contagious! To lower your own anxiety and stress levels, be kind to others. 

     Take the time to smile at them, to do them a favor, to please someone for free. You will feel good and your stress will be reduced.


     You will help make someone's day better. Which is, in itself, a commendable action worthy of making you proud.

To help you manage anxiety and combat stress, cut down on caffeine sources

     Caffeine can increase feelings of nervousness and anxiety. That's why it's a good idea to consume caffeine in moderation during stressful times. Important sources of caffeine include chocolate, soft drinks, coffee, tea, and some prescription and over-the-counter medications.

Go to bed early to calm down and reduce your anxiety level

     Lack of sleep is not recommended for people suffering from anxiety and stress. 

     Fatigue tends to increase stress symptoms or even cause more frequent panic attacks. 

     To get a good night's sleep, scientists recommend going to bed early, since the most restful sleep cycles occur before midnight.

Leave your cell phone aside to relax and lower your anxiety level

     When you're out with family or friends, get away from your cell phone and make the most of the moment. 

     Nowadays, our cell phone is everywhere, in our work relationships, in our interpersonal relationships and in our moments of relaxation.


     To reduce anxiety and stress, it is important to be able to take a break from these elements by putting your cell phone aside. This will prevent work and everyday problems from following us at all times.

Don't worry about future problems

     Many people are caught in a cycle of assumptions and concerns about future problems. Ask yourself, "Am I sure it's going to happen and what can I do about it now?" If one of the answers to these questions is "no" or "nothing", then you'll have plenty of time to think about it later.

Avoid traffic jams to reduce stress and anxiety

     If you live or work in the city, try as often as possible to avoid getting stuck in a traffic jam on your way to work. 

     These are very stressful situations that, when experienced on a daily basis, can greatly increase your anxiety and stress levels. 

What Is Depression

     Depression is an illness characterized by, among other things, great sadness, feelings of hopelessness (depressed mood), loss of motivation and decision-making abilities, diminished sense of pleasure, eating and sleeping disorders, morbid thoughts and a sense of worthlessness as an individual.

     In the medical community, the term major depression is often used to refer to this illness. 

     Depression usually occurs in the form of depressive episodes that can last for weeks, months or even years. 


     Depending on the intensity of the symptoms, depression will be classified as mild, moderate, or major (severe). In the most severe cases, depression can lead to suicide.


     There are many other ways to get around that will reduce your anxiety and stress levels. Consider carpooling, and public transit, and if you can, ask to change your schedule to accommodate your travel.

Depression: chronic depression or depression

     Depression affects mood, thoughts, and behavior, but also the body. 

     Depression can express itself in the body through back pain, stomach aches, and headaches; it also explains why a person suffering from depression may be more vulnerable to colds and other infections, as their immune system is weakened.

     The term "depression", still taboo not so long ago, is often misused in common parlance to describe the inevitable periods of sadness, boredom, and melancholy that everyone is bound to experience at one time or another without it being an illness.

     For example, being sad after the loss of a loved one or feeling a sense of failure when there are problems at work is normal. 

     But when these moods return every day for no particular reason or persist for a long time even with an identifiable cause, it may be depression. 

     Depression is, in fact, a chronic illness, meeting very specific diagnostic criteria.

     In addition to sadness, the depressed person has negative and devaluing thoughts: "I really suck," "I'll never make it," "I hate what I am. 


     They feel worthless and find it hard to project themselves into the future. She has lost interest in activities that were once enjoyed.

Causes Of Depression

     It is not known exactly what causes depression, but it is probably a complex disease involving many factors related to heredity, biology, life events, environment, and lifestyle.

Genetic Factors in Major Depression Disease

     Long-term studies of families and twins (separated or not at birth) have shown that depression has a genetic component, although no specific genes have been identified as being involved in the disease. 

     Thus, a history of depression in the family may be a risk factor.

Biology Of Depression

     Although the biology of the brain is complex, in depressed people there is a deficit or imbalance of certain neurotransmitters such as serotonin. 


     These imbalances disrupt communication between neurons. Other problems, such as hormonal disturbances (hypothyroidism, taking birth control pills, for example), can also contribute to depression.

Living environment and habits

     Poor lifestyle habits (smoking, alcoholism, little physical activity, excessive television88 or video games, etc.) and living conditions (precarious economic conditions, stress, social isolation) are likely to have a profound effect on psychological state. 

     For example, the accumulation of stress at work can lead to burnout and, ultimately, depression.

Life Events

     The loss of a loved one, divorce, illness, job loss, or other trauma can trigger depression in those who are prone to it.

     Similarly, abuse or trauma experienced in childhood can make people more susceptible to depression in adulthood, particularly because it permanently disrupts the functioning of certain stress-related genes.

The different forms of depression

     Depressive disorders are classified into several entities: Major Depressive Disorders, Dysthymic Disorders, and Unspecified Depressive Disorders.

Major Depressive Disorder 

     It is characterized by one or more Major Depressive disorder Episodes (a depressed mood or loss of interest for at least two weeks associated with at least four other symptoms of depression).

Dysthymic Disorder (dys = dysfunctional and thymus = mood)

     It is characterized by a depressed mood present most of the time for at least two years, associated with depressive symptoms that do not meet the criteria for a Major Depressive Episode. 

     It is a depressive tendency, without the presence of major depression.

     Non-specific Depressive Disorder is a depressive disorder that does not meet the criteria for Major Depressive Disorder or Dysthymic Disorder. 

Examples include Adjustment Disorder with Depressed Mood or Adjustment Disorder with Both Anxiety and Depressed Mood.

     Other terms are used in addition to this classification in the DSM4 (manual for the classification of mental disorders):

     Anxiety depression. In addition to the usual symptoms of depression, there is also excessive apprehension and anxiety.

     Bipolar disorder was previously referred to as manic depression. 

     This psychiatric disorder is characterized by periods of major depression, with manic or hypomanic episodes (exaggerated euphoria, overexcitement, a reverse form of depression).

Seasonal depression 

     A depressive state that occurs cyclically, usually during the few months of the year when the sun is at its lowest.

Postpartum depression

     In 60% to 80% of women, a state of sadness, nervousness, and anxiety occurs in the days after childbirth. This is called the baby blues and lasts between one day and 15 days.

 Usually, this negative mood resolves itself. However, in 1 out of 8 women, real depression sets in immediately or appears within a year of giving birth.


     Depression following bereavement. In the weeks following the loss of a loved one, signs of depression are common and are part of the grieving process. However, if these signs of depression persist for more than two months, or if they are very marked, you should consult a specialist.

Symptoms Of Depression

     There are several possible complications related to depression:

     Recurrence of depression: This is common since it affects 50% of people who have experienced depression. Management considerably reduces the risk of recurrence.

     Persistence of residual symptoms: These are cases in which the depression is not completely cured and even after the depressive episode, signs of depression persist.

     Transition to chronic depression.

     Suicidal risk: Depression is the leading cause of suicide: about 70% of people who die by suicide suffer from depression. 

     Depressed men over the age of 70 are the people most at risk of suicide. 

     Suicidal thoughts sometimes called "black thoughts" are one of the signs of depression. 

     Although most people with suicidal thoughts do not attempt suicide, it is a warning sign. 

     Depressed people think about suicide to stop suffering that they find unbearable.

     Disorders associated with depression: Depression has physical or psychological links with other health problems:

Anxiety

     Increased risk of certain diseases: cardiovascular disease and diabetes. Depression is associated with a higher risk of heart problems or stroke. 

     Moreover, suffering from depression may slightly accelerate the onset of diabetes in people who are already at risk70. 70 Researchers argue that people with depression are also less likely to exercise and eat well. 


     In addition, some medications may increase appetite and lead to weight gain. All of these factors increase the risk of type 2 diabetes.

The Benefits of Effective Stress and Anxiety Management

Effective stress and anxiety management can bring a range of positive benefits, including:

Improved physical health: By reducing chronic stress and anxiety, you can reduce your risk of developing health problems and improve your overall physical well-being.

Enhanced mental well-being: By managing stress and anxiety effectively, you can improve your mental health and reduce feelings of depression, anxiety, and panic.

Improved quality of life: By reducing stress and anxiety, you can improve your relationships, increase your job satisfaction, and enjoy a more fulfilling life overall.

Conclusion

Stress and anxiety are common emotions that can have a significant impact on our physical and mental health.

However, by understanding the causes of these emotions and using practical strategies for managing them effectively, we can reduce their negative effects and enjoy improved physical and mental well-being.

With dedication and effort, anyone can learn to manage stress and anxiety and achieve a happier, healthier life.