Stress and Anxiety: A Public Service Announcement
Stress: a state of psychological and/ or physiological imbalance resulting from the disparity between situational demand and the individual’s ability and / or motivation to meet those demands.
Stress is highly subjective.
Doctor Hans Selye coined the term “stress” and defined it as “the non-specific response of the body to any demand for change.” To discover the nature of stress, Selye conducted experiments on laboratory animals. They were subjected to acute but different noxious physical and emotional stimuli and they all exhibited the same pathologic changes. Later, he extended his research which demonstrated that “persistent stress could cause the animals to develop various diseases similar to those seen in humans, such as heart attacks, stroke, kidney disease and rheumatoid arthritis (Marksberry 2017).”
Selyes’ theories attracted considerable attention and stress became the new and exciting concept but others of the scientific community ignored Selye’s original definition. “Some people used stress to refer to an overbearing or bad boss or some other unpleasant situation they were subjected to. For many, stress was their reaction to this in the form of chest pain, heartburn, headache or palpitations. Others used stress to refer to what they perceived as the end result of these repeated responses, such as an ulcer or heart attack (Marksberry 2017).”
It became apparent that people viewed stress as just an unpleasant threat.
Selye then furthered his theory creating a new word, “stressor” which distinguished stimulus from response. Stress was generally considered as being synonymous with distress therefore stress was categorised as negative while ignoring its positive effects.
“As illustrated to the left, increased stress results in increased productivity — up to a point, after which things go rapidly downhill. However, that point or peak differs for each of us, so you need to be sensitive to the early warning symptoms and signs that suggest a stress overload is starting to push you over the hump. Such signals also differ for each of us and can be so subtle that they are often ignored until it is too late (Marksberry 2017).”
Any definition of stress should include good stress, “eustress” which is that positive reaction to stress that generates within us a desire to achieve and overcome a challenge. For example, winning a race or election can be just as stressful as losing; a passionate kiss and contemplating what might follow is stressful, but it is not the same as having a root canal procedure (Marksberry 2017).
The Scientific Conceptions of Stress
Weiten et al (2009) foreordained that stress is an epidemic in the 21st century that affects every one of us on a daily basis despite the fact that there is an abundance of time saving gadgets and self-help guidance systems and people have greater control of their lives. There is an increase of anxiety and people have less free time (Kumar 2016).
“We will define stress as any circumstance that threaten or are perceived to threaten one’s well-being and thereby tax one’s coping abilities.” — Weiten et al (2009)
Stress versus Anxiety
There is a difference between stress and anxiety.
Stress comes from the pressures we feel in life, pushing through the hurdles in the workplace or other tasks that strain our minds and body. Adrenaline is released but “extended stay of the hormone causes depression, a rise in the blood pressure and other negative changes and effects (“How is Anxiety Different from Stress?” 2017).” One of these negative effects is anxiety. According to Mosby’s Dictionary of Medicine, Nursing, and Health Professions (2010), “anxiety is the anticipation of impending danger and dread accompanied by restlessness, tension, rapid heartbeat, and rapid breathing that may or may not be associated with a certain event or situation.” Other symptoms may include chest pains, dizziness, shortness of breath and panic attacks.
Stress is caused by a particular stressor. Anxiety is stress that continues after that stressor is gone. Anxiety is a feeling of apprehension or fear and is almost always accompanied by feelings of impending doom. The source of this uneasiness is not always known or recognised, which adds to the distress that is felt (“How is Anxiety Different from Stress?” 2017).
Per contra, anxiety is a normal and life-saving reaction to danger as well as a good motivator to complete a project at work or study for finals.
Therefore in understanding anxiety, one must recognise that it is a normal and beneficial, reaction to stress. Anxiety is an adaptive way to cope with the various stressors and challenges in the world. — Gluck (2016)
Anxiety Disorders
Anxiety is constant in our lives but some of us are more prone to notice and remember threats. This susceptibility places us at risk of developing “anxiety disorders, marked by distressing persistent anxiety or dysfunctional anxiety-reducing behaviours (Myers 2013).” These include:
- Generalised Anxiety Disorder: an anxiety disorder in which a person is continually tense, apprehensive and in a state of autonomic nervous system arousal.
2. Panic Disorder: an anxiety disorder marked by unpredictable, minutes-long episodes of intense dread in which a person experiences terror and accompanying chest pain, choking or frightening sensations.
3. Phobias: an anxiety disorder marked by a persistent, irrational fear and avoidance of a specific object, activity or situation.
4. Obsessive-compulsive Disorder: an anxiety disorder characterised by unwanted repetitive thoughts (obsessions) and/or actions (compulsions).
5. Post-traumatic stress Disorder: an anxiety disorder characterised by haunting memories, nightmares, social withdrawal, jumpy anxiety and/or insomnia that lingers for four weeks or more after a traumatic experience.
Anxiety’s prevalence
“Anxiety disorders are the most common class of psychiatric illnesses. These conditions typically develop in adolescence and young adulthood and tend to run a chronic course. Anxiety disorders are underdiagnosed and undertreated by physicians and knowledge gaps and complex symptom manifestations partly account for this (Remes, Brayne and Lafortune 2014).”
According to “The Prevalence Of Anxiety Disorders Across The Life Course: A Systematic Review Of Reviews (2014)” conducted by Remes, Brayne and Lafortune, nine hundred and ninety-five (995) anxiety-related reviews were screened and reviewed leaving one hundred and sixty-eight (168) full-text articles to be assessed. The findings showed, “Compelling evidence of the disproportionately high prevalence of anxiety disorders in women (4.5–11.0%), adolescents and young adults (3.7–9.3%), individuals from high-income countries (3.8–10.4%), and people with chronic diseases (1.4–70%).”
FACTS:
~Anxiety disorders are highly treatable.
~People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.
~Anxiety disorders develop from a complex set of risk factors including genetics, brain chemistry, personality, and life events.
~The estimated lifetime prevalence of any anxiety disorder is over 15%, while the 12-month prevalence is more than 10%.
~Prevalence estimates of anxiety disorders are generally higher in developed countries than in developing countries.
When comparing mental disorders across different countries caution is advised. According to Amanda Baxter, the lead author of “Global Prevalence of Anxiety Disorders: A Systematic Review and Meta-Regression (2012)” study, “Measuring mental disorders across different cultures is challenging because many factors can influence the reported prevalence of anxiety disorders (Coppard-Queensland 2012).”
THE TWO MOST IMPORTANT FACTS:
1. Anxiety is the most common of all mental disorders currently affects about one (1) in thirteen (13) people.
2. Most anxiety disorders are more prevalent in women than in men.
The Ways Anxiety Manifests
Coping
Personal Coping
“Behavioural change is facilitated by a personal sense of control” — (Schwarzer 2017)
A person who believes in their personal agency and action can conduct a more active and self-determined life journey. A “can-do” attitude can cause to become that is this attitude portrays a sense of control over one’s environment. “It reflects the belief of being able to master challenging demands by means of adaptive action (Schwarzer 2017).” It is an exercise in positively dealing with stress. Self-efficacy is important and makes a marked difference in how people feel, think and act. Therefore one must attempt to reshape their thought processes to cultivate a stronger self-efficacy as this aids in handling stressful situations.
A number of studies have measured self-efficacy as a potential variable to change the behaviour of individuals for their general health. The participants in the study gradually proceeded from considering precautions toward shaping a behavioural intention, contemplating detailed action plans and engaging in healthy behaviour on a daily basis which began to crystallize beliefs in their capabilities to create change. Moreover “perceived self-efficacy has proven to be a powerful personal resource in coping with stress (Schwarzer 2017).” Participants with high self-efficacy beliefs are better equipped to control their reactions to stressors. Moreover, “self efficacy has been shown to affect blood pressure, heart rate and serum catecholamine levels in coping with challenging or threatening situations (Schwarzer 2017).”
Social Coping
“Social support, great stress buffer, turned out to be more important than health habits in predicting heart disease.” — (Borysenko 1987)
Social support has many definitions like coping assistance or resources provided by others. But all in all, individuals who have strong and supportive social group connections like family and community are better protected health-wise. That is social networks and close personal relationships stimulate healthy behaviours that prevent the onset of illnesses, slowed the progression of health issues or influenced the recovery process (Schwarzer 2017).
Coping Strategies
- Appraisal focused coping — According to Weiten et al (2009), this coping mechanism encourages individuals to assess the situation sequence by sequence from A (the event) to B (our belief system) to C (the feeling), instead of the usual A = C, leaving out B completely which can cause catastrophic thinking like ‘shoulds’, ‘musts’, ‘oughts’ and ‘always.’ For instance the media covering the threat of nuclear war between the US and North Korea can produce irrational fear of impending disaster and death. However the chances of dying from a disease or a car crash are more likely.
- Humour — creating an atmosphere of positive emotions and ‘looking on the bright side’ allows people to reinterpret what they have experienced making room for personal growth from unfortunate circumstances. In so doing, we become aware of negative-talk, identify and label the villains and then shrink them incorporating humour, then our stressors become less monstrous; easier to defeat. “Like a welcome summer rain, humour may suddenly cleanse and cool the earth, the air and you.” — Langston Hughes
- Emotion-focused — This coping mechanism is a form of self-reflection; becoming aware of oneself, regulating and expressing one’s emotions through understanding and reasoning. Common strategies to accomplish this include expressing emotions with others, writing it down, exercise and meditation. Moreover a person that is aware of the physiological changes within them can apply breathing techniques to buffer the anxiety cycle at the start (Borysenko, 1987).
- Problem-focused — this is a method in which one finds the strength to face the problem head-on; clarifying, generating and evaluating new courses of action and monitoring results. This coping mechanism may be accomplished by seeking help and social support. Social resources are family, friends or professional help like a counselor or therapist.
Get Help!
The taboo when seeking care
Unfortunately, people rarely find their way to proper care for treating anxiety. While the prevalence of anxiety is high, there is a taboo when it comes to accepting care. Anxiety often, requires professional assistance to break out of the vicious cycle.
TIP: Listen to your own feelings, “It might be so that you feel like ‘your anxiety is not bad enough’ or ‘everyone has gone through something difficult at some point’, but that should not stop you from treating your anxiety.” (Koeck 2017)
The Mayo Clinic Advisory
See your doctor if:
· You feel like you’re worrying too much and it’s interfering with your work, relationships or other parts of your life.
· Your fear, worry or anxiety is upsetting to you and difficult to control.
· You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety.
· You think your anxiety could be linked to a physical health problem.
· You have suicidal thoughts or behaviours — if this is the case, seek emergency treatment immediately.
“Your worries may not go away or they may get worse over time if you don’t seek help. See your doctor or a mental health provider before your anxiety gets worse. It’s easier to treat if you get help early.”– (The Mayo Clinic 2017)
“There’s no right or wrong way to manage your mental illness. You are not less of a person for needing medication or having to go to therapy multiple times a week. If something helps your mental health, take the time to do it. Don’t stop, no matter what other people think.”– Anonymous
“And if today, all you did was hold yourself together, I’m proud of you.” –Anonymous
References
“Anxiety — Overview”. 2017. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/anxiety/home/ovc-20168121.
Baxter, A. J., K. M. Scott, T. Vos, and H. A. Whiteford. 2012. “Global Prevalence Of Anxiety Disorders: A Systematic Review And Meta-Regression”. Psychological Medicine 43 (05): 897–910. doi:10.1017/s003329171200147x.
Be Inspired. 2017. OVERCOME DEPRESSION AND ANXIETY — Motivational Video (Very Powerful). Video. https://www.youtube.com/watch?v=xKJxxq74c-8.
Borysenko, Joan, and Larry Rothstein. 1987. Minding The Body, Mending The Mind. Reading, Mass.: Addison-Wesley Publishing.
Brooker, Christine. 2010. Mosby’s Dictionary Of Medicine, Nursing And Health Professions. Edinburgh: Mosby/Elsevier.
“CDC — Burden Of Mental Illness — Mental Illness — Mental Health Basics — Mental Health”. 2013. Cdc.Gov. https://www.cdc.gov/mentalhealth/basics/burden.htm.
Coppard-Queensland, Vanessa. 2012. “Globally, 1 In 13 Suffers From Anxiety — Futurity”. Futurity. http://www.futurity.org/globally-1-in-13-suffers-from-anxiety/.
“Facts & Statistics | Anxiety And Depression Association Of America, ADAA”. 2016. Adaa.Org. https://adaa.org/about-adaa/press-room/facts-statistics.
Ferro, Catalina. 2012. “Anxiety Group”. Video. https://www.youtube.com/watch?v=gVEf6jS8GdU.
G, Alyse. 2016. Anxiety Isn’t Cute. Video. https://www.youtube.com/watch?v=n0LI6Q9wQBM.
Gluck, Samantha. 2016. “What Is Anxiety? Anxiety Definition — Anxiety Information — Anxiety Panic | Healthyplace”. Healthyplace. https://www.healthyplace.com/anxiety-panic/anxiety-information/what-is-anxiety-anxiety-definition/.
“How Is Anxiety Different From Stress? — Stress And Anxiety”. 2017. Healthstatus. https://www.healthstatus.com/health_blog/depression-stress-anxiety/how-is-anxiety-different-from-stress/.
Koeck, Paul. 2017. “Prevalence Of Anxiety?”. 15 Minutes 4 Me. https://www.15minutes4me.com/anxiety/prevalence/.
Kumar, Santosh. 2016. “To Study The Stress Among Adolescent”. The International Journal Of Indian Psychology 3 (4): 99–110.
Marksberry, Kellie. 2017. “What Is Stress?”. The American Institute Of Stress. https://www.stress.org/what-is-stress/.
Martin, Patrick. 2003. “The Epidemiology Of Anxiety Disorders: A Review”. Dialogues In Clinical Neuroscience 5 (3): 281–298. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181629/.
Meyers, David G. 2013. Psychology. 10th ed. New York: Worth Publishers
Remes, Olivia, Carol Brayne, and Louise Lafortune. 2014. “The Prevalence Of Anxiety Disorders Across The Life Course: A Systematic Review Of Reviews”. The Lancet 384: S66. doi:10.1016/s0140–6736(14)62192–9.
Rienks, Meghan. 2016. What Having Anxiety Feels Like. Video. https://www.youtube.com/watch?v=nCgm1xQa06c.
Sanders, Thomas. 2016. Taking On ANXIETY. Video. https://www.youtube.com/watch?v=rjMxXTCGPu8.
Schwarzer, Ralf. 2017. “Stress And Coping Resources: Theory And Review”. Userpage.Fu-Berlin.De. Accessed September 1. http://userpage.fu-berlin.de/gesund/publicat/ehps_cd/health/stress.htm.
Weiten., W., M.A. Lloyd, D.S. Dunn, and E.Y. Hammer. 2009. Psychology Applied To Modern Life. 9th ed. Belmont: California: Cengage Learning.
