Understanding Anxiety and Stress: How They Affect Us and What We Can Do About It

In today’s fast-paced world, stress and anxiety have become almost constant companions for many of us. Between work demands, family responsibilities, and the pressure to “keep it all together,” it’s no wonder our minds and bodies often feel overwhelmed. While some stress is a normal part of life, ongoing anxiety can take a real toll on our well-being — physically, mentally, and emotionally.

The Difference Between Stress and Anxiety

Although the terms are often used interchangeably, stress and anxiety aren’t exactly the same.

• Stress is typically a response to an external situation — a deadline, conflict, or major life change. It usually fades once the situation resolves.

• Anxiety, on the other hand, tends to linger even when the external trigger is gone. It’s an internal response, often rooted in worry, fear, or a sense of threat that doesn’t easily turn off.

Recognizing when everyday stress has turned into persistent anxiety is the first step toward healing.

What Causes Anxiety and Stress

There’s no single cause — rather, a combination of factors often interact:

• Life events: major transitions, losses, or uncertainty

• Personality traits: perfectionism, sensitivity, or high responsibility

• Biological factors: genetics, hormonal changes, or neurochemical imbalances

• Lifestyle factors: poor sleep, lack of exercise, or chronic overcommitment

Sometimes, anxiety develops as a learned response — the nervous system adapting to earlier experiences where vigilance or worry once felt necessary to stay safe.

How Anxiety and Stress Affect the Body and Mind

Chronic stress activates the body’s “fight, flight, or freeze” response, flooding it with adrenaline and cortisol. Over time, this can lead to:

• Muscle tension and headaches

• Fatigue or insomnia

• Difficulty concentrating

• Irritability or restlessness

• Digestive issues

• A weakened immune system

Emotionally, anxiety can make us feel on edge, disconnected, or hopeless. It narrows our perspective, making challenges feel bigger and resilience feel harder to access.

Evidence-Based Treatment and Healing Options

The good news is that anxiety and stress are highly treatable. A variety of approaches can help calm the nervous system, reshape thinking patterns, and restore balance.

Polyvagal Theory: Calming the Nervous System

Polyvagal Theory helps us understand how our body’s nervous system responds to safety and threat. When anxiety is high, the body can get stuck in “fight or flight” or “shutdown” mode. Through grounding, breathwork, and mindful awareness, we can teach the body to return to a state of calm and connection. This body-based understanding is often the foundation for deeper healing.

Cognitive Behavioral Therapy (CBT)

CBT focuses on identifying and reframing unhelpful thought patterns that contribute to anxiety. By challenging distorted thinking and replacing it with more balanced perspectives, clients often notice improved mood, confidence, and self-control.

Dialectical Behavior Therapy (DBT)

DBT combines acceptance and change. It teaches practical skills for managing overwhelming emotions, improving relationships, and tolerating distress. For clients who experience intense emotional swings or self-criticism, DBT can be a transformative tool.

Mindfulness-Based Stress Reduction (MBSR)

MBSR helps cultivate present-moment awareness without judgment. Through meditation, mindful breathing, and gentle movement, clients learn to observe thoughts and sensations rather than react to them. This practice not only reduces stress but also fosters a sense of inner peace and self-compassion.

Medication

In some cases, medication can play a helpful role alongside therapy. Antidepressants or anti-anxiety medications may help stabilize mood, reduce symptoms, and make it easier to engage in therapeutic work. Collaboration between client, therapist, and physician ensures a balanced, individualized plan.

Nutrition and Exercise

What we eat and how we move directly influence mood and stress levels. Regular exercise releases endorphins and reduces muscle tension, while balanced nutrition supports brain chemistry and energy levels. Small lifestyle adjustments — like consistent sleep, hydration, and whole foods — can make a significant difference in how we feel day to day.

You’re Not Alone

If anxiety or stress have started to interfere with your daily life, reaching out for help is a courageous first step. Healing isn’t about eliminating all stress, but about learning to navigate it with awareness, compassion, and effective tools.

If you’d like support on your journey, I’d be honored to help. Together, we can create a plan that helps you find calm, clarity, and confidence.