Understanding and Overcoming Daily Stress, Chronic Stress, and Anxiety Disorders

Thrive • Nov 02, 2021

By Thrive Reno’s Clinical Director and Therapist, Kerstin Trachok, CPC

Stress that does not interfere with your overall functioning is perfectly normal, manageable, and even helpful. Without the effects of stress, we wouldn’t be motivated to make necessary changes in our lives.

Stress can, however, become chronic and even lead to the development of an anxiety disorder, both of which may require clinical treatment . The symptoms of these conditions differ in intensity, frequency, and duration.

Learn more about the different ways stress can be expressed, self-regulated, and clinically treated below.

DAILY STRESS

Daily stress is unavoidable and simply a part of being alive. It’s typically caused by an external trigger that is either short-term or long-term.

Examples of stress triggers are:

Deadlines at work
An argument with a significant other
A school assignment
Chronic illness

The connection between stress and the rest of your being can be powerful. When faced with stressful external triggers, you may notice negative effects on your body, emotions, and lifestyle.

Some common symptoms of stress include:

Low energy levels
Headaches
Upset stomach
Frequent sickness
Sleep changes
Muscle tension
Increased heart rate
Difficulty relaxing
Inability to focus
Forgetfulness
Feeling overwhelmed
Being pessimistic
Feeling increasingly irritable or angry
Procrastination
Appetite changes, such as feeling more or less hungry

CHRONIC STRESS

If you continue to feel stressed consistently for months at a time, you may be struggling with chronic stress.

Chronic stress can lead to serious physical and mental health issues such as:

Anxiety
Depression
Post-traumatic stress disorder (PTSD)
Panic
Other disorders

ANXIETY DISORDERS

When the symptoms of stress continue after the trigger is gone, you may be experiencing anxiety. Genetics, brain chemistry, personality, and life events all play a role in the development of anxiety. As the most common mental illness in the U.S, 18.1 percent of adults experience anxiety. Typically, individuals struggling with anxiety are not able to function normally.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is used by clinicians to diagnose psychiatric illnesses, lists ten types of anxiety disorders.

The ten types of anxiety disorders are:

Separation anxiety disorder: Feeling anxious or fearful when a person you’re close with leaves your presence.
Selective mutism: When children speak normally with their family but don’t talk in public.
Specific phobias: Feeling intense fear of a specific object or situation causing you to avoid ordinary situations.
Social anxiety disorder: Feeling overwhelming worry over normal social interactions.
Panic disorder: Feeling sudden, intense fear that leads to a panic attack.
Agoraphobia: Feeling intense fear in places that seem hard to escape from or get emergency help in, such as an airplane, public transportation, or in crowds.
Generalized anxiety disorder: Feeling excessive, unrealistic worry for little or no reason.
Anxiety disorder due to a medical condition: Feeling intense anxiety or panic directly caused by a physical health problem.
Other specified anxiety disorder and unspecified anxiety disorder: Anxiety disorders that don’t meet the full criteria for any other anxiety disorders.

Though experiences differ with each type of anxiety disorder and each individual, some common symptoms of anxiety disorders include:

Persistent worry
Restlessness
Feeling on edge
Difficulty sleeping
Changes in appetite
Irritability
Difficulty thinking or concentrating
Muscle tension

When these symptoms begin to affect an individual’s relationships, occupation, or other areas of functioning, they should be clinically treated.

COPING WITH DAILY STRESS USING YOUR BREATH

Practicing awareness is the key to managing stress. By identifying the trigger(s) that are causing your stress, you can determine any life changes that may be necessary.

When experiencing stress and its corresponding heightened emotions, it can be difficult to think clearly, much less perform a deep self-reflection. So, the first step to mitigating your stress is to calm yourself down. The simplest way to do this is through your breath. By breathing deeply and slowly, you can calm your heart rate and allow your mind to clear.

Box breathing is an effective breathing exercise that you can practice anywhere.

The steps of box breathing are as follows:

Take one long, deep breath in for four seconds.
At the top of the breath, hold the air in your lungs for four seconds.
Release all of the air in your lungs over the course of four seconds.
Refrain from inhaling for four seconds.
Repeat the steps above until you feel calm enough to think rationally.
Adjust the length of your inhales and exhales as needed, as this practice should not cause added stress in the process.

Once you’re in a calm state, consider the possible causes of your stress. Then, reflect on potential adjustments that may alleviate your stress. Simple and small changes in your life can often help support your basic needs, which can mitigate your daily stress. These adjustments may mean altering your routines so you get more sleep, eat consistently, and stay hydrated.

CLINICAL SUPPORT FOR STRESS

When your stress begins affecting your daily functioning, you may want to consider seeking clinical support. Left untreated, the symptoms of stress can exacerbate the problem, leading to chronic stress, anxiety disorders, and other mental health conditions.

Depending on the severity of the condition, treatment for stress may involve regular therapy sessions until the symptoms subside. In addition to therapy, individuals struggling with stress may also benefit from psychotropic medications.

If you’re struggling with stress or anxiety, Thrive offers outpatient therapy and medication management to help you find inner peace and embrace life confidently.

About the Author

Kerstin Trachok, CPC — Thrive Reno Clinical Director and Therapist

Kerstin received her master’s degrees in clinical mental health counseling and school counseling from the University of Nevada, Reno. Kerstin has seven years of experience in the counseling field working in different settings and a wide array of mental health issues. Kerstin has experience working in schools with children of all ages, clients with psychosis in a hospital setting, adults and teens in private practice, and working at an agency providing counseling to children and families. Kerstin is a fully licensed clinical professional counselor in the state of Nevada and received her certification in Complex Trauma Levels I and II. Kerstin has experience working with children, teens, adults, and families with trauma, anxiety, grief, depression, ADHD, autism spectrum, suicidal ideation, behavioral issues, and eating disorders. Kerstin is passionate about fostering clients’ growth and autonomy while providing a safe and secure space to process emotions. Kerstin uses creative interventions and other tools to allow clients to voice their internal experiences beyond traditional talk therapy. Kerstin’s therapeutic modality of choice is Acceptance and Commitment Therapy. She uses mindfulness tools and techniques to help clients be present-moment oriented, and reduce stress so they may move towards psychological flexibility. Kerstin believes all individuals have the right to live a fulfilling and vital life.

The post Understanding and Overcoming Daily Stress, Chronic Stress, and Anxiety Disorders first appeared on Thrive Wellness.

< Older Post Newer Post >

Clean House, Healthy Mind: Spring Cleaning Benefits for Mental Health

By Sage Tippie • 23 Apr, 2024

Spring Cleaning Benefits for Mental Health Spring is a time of new beginnings, change, and transitions, including in our homes. With the warmer weather kicking motivation into high gear, Spring can be a prime time to do a deep clean. Not only is a clean space aesthetically pleasing to the eyes, but it can also help to improve your mental health. Learn about how tidying up your space can also tidy up your thoughts below along with tips for cleaning when you’re struggling with your mental health. 4 Reasons Why Cleaning is Beneficial to Mental health 1.Decreased Stress Not only does an uncluttered space provide a sense of calm, but the physical act of cleaning can release feel-good endorphins, reducing feelings of stress and anxiety. As you cross tasks off your checklist, your body also releases Dopamine. Also known as the “happy hormone”, Dopamine provides a sense of accomplishment and pride that can promote motivation in other areas of our lives. 2. Improved Focus Studies have shown that an uncluttered space can also lead to an uncluttered mind. Your focus can be drawn away from important tasks by a chaotic, messy space. Research has also shown a connection between procrastination and clutter, as an unwillingness to tackle larger chores like cleaning can translate over into various areas of our lives. By keeping your space tidy, it can inspire you to stay on top of other major tasks like work and school assignments. 3. Regulated Emotions According to this 2015 study , cleaning can function as a practice in mindfulness, providing an increased sense of calm and inspiration. Slowing down while cleaning gives you room to relax and free your mind of burdens, stressors, and irritants that can affect your mental health. Cleaning can even be considered a practice of self-care as the action helps you to connect with yourself and the outcome allows you to better enjoy your own space. 4. Sense of Order and Control When experiencing mental health struggles, people may feel a lack of control over their lives and emotions. Cleaning even small areas of the home can provide an increased sense of order and control as you cross tasks off your to-do list. Through realizing your own power by simply completing minor tasks like cleaning, it can reaffirm your ability to do more. 10 Tips for Cleaning When Struggling with Mental Health Mental health struggles and disorders commonly create barriers to one’s ability to clean and properly practice personal hygiene. Although these behaviors are normal side effects of mental health disorders, we want to work to aid our clients in cleaning to the best of their ability even in difficult times. Below, Thrive Wellness occupational therapist Meadow Deason shares some helpful tips she gives to clients when they struggle with cleaning due to mental health conditions: 1.Ask For Help Having support to clean can make a huge difference. Do the cleaning with the person helping you and have them hold you accountable. 2. Don't Wait for Motivation Motivation might not come before action, but it can build as you begin to see the results of your efforts. 3. Start Small Start with one area or one task and go from there. For example, concentrate on your bedroom first and then move on to the living room and bathroom. 4. Do Something Daily Even if you do only one small cleaning task a day, doing that one task creates momentum and prevents small tasks from building up and becoming overwhelming. 5. Use Sensory Modulation Change your environment by playing music, adjusting the lighting, or using aromatherapy. This can help to put you in a new headspace for cleaning. 6. Start with "High Impact" Tasks Start with more intensive or all-over cleaning tasks such as picking up clutter or doing the dishes. The visual "noise" of some tasks makes a large impact on the entire space, building motivation to continue cleaning. 7. Make a To-Do List Write a detailed to-do list of tasks and cross them off as you go. Physically marking down what you’ve accomplished can promote increased motivation. 8. Reward Yourself Set up a reward system where you reward yourself with a favorite activity or item when you complete a task as an incentive to clean. 9. Use the Rocket Method Don't think about it, just choose a task, countdown from five or ten and then start. This can help you to avoid potential anxiety and dread that can prevent you from cleaning. 10. Gamify Tasks Make up a game for your tasks or time yourself to promote increased engagement in cleaning. Your ability to complete tasks can be affected by a multitude of different factors and conditions including OCD , anxiety, depression , ADHD , and more. If you are struggling with motivation due to your mental health, help is here at Thrive Wellness.

child getting bandaid from doctor while mother smiles

The Importance of Whole Family Primary Care: A Q&A with Dr. Stephanie Wright

26 Mar, 2024

By serving the whole family, physicians are able to have a better understanding of family dynamics, family health care goals, and history of disease in the family.