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Psychologist for children and adults

Stress and anxiety - causes, symptoms and effective ways of coping

Stress and anxiety are natural reactions of the body which, in moderate amounts, can help us mobilise to act and avoid danger. However, when these emotions become excessive or persist for a long time, they can seriously lower the quality of life and lead to physical and mental exhaustion.
If you are experiencing long-term stress, panic attacks or paralysing anxiety (e.g. social phobia), it is worth considering a psychological consultation. In this article I will explain how to recognise harmful stress, what the most common symptoms of anxiety disorders are and how to cope with them effectively.

What is stress and how does it show itself?

Definition of stress

Stress can be defined as the body's reaction to challenges or threats (so-called stressors) that exceed our adaptive resources. It can be triggered both by life situations (e.g. problems at work, family conflicts) and by internal thoughts or worries.

Types of stress:

Acute (short-term) stress: appears in response to a specific stimulus (e.g. an approaching exam) and usually subsides once the problem is resolved.
Chronic (long-term) stress: persists for many weeks or months; it can lead to exhaustion, lowered immunity and the onset of anxiety disorders or depression.

Typical symptoms of stress:

Physical: headaches, muscle tension, rapid breathing, sleep problems, gastric problems.
Emotional: irritability, restlessness, feeling overwhelmed, low mood.
Behavioural: avoiding challenges, putting off responsibilities, an increased tendency to use stimulants (e.g. alcohol, cigarettes).
Anxiety disorders – when does anxiety become an illness?

Anxiety in itself is part of the normal “fight or flight” response. However, if it becomes excessive and hard to control, it may point to an anxiety disorder, such as:

Social phobia:

intense fear of being judged or rejected in social situations (e.g. public speaking, meeting new people).

Generalised anxiety (GAD):

chronic worry about many aspects of everyday life (health, work, finances, etc.).

Panic attacks:

sudden episodes of intense fear accompanied by somatic symptoms (including heart palpitations and shortness of breath).

Specific phobias:

e.g. fear of heights, fear of insects, fear of flying.

Anxiety disorders

The most common symptoms:

Constant worrying and difficulty quietening your thoughts
Overstimulation of the nervous system (trembling hands, rapid heartbeat)
Avoiding situations that trigger anxiety
Sleep problems (difficulty falling asleep, frequent waking)
Physical discomfort (stomach aches, tension headaches)

Effective ways of coping with stress and anxiety

Psychotherapy

If stress or anxiety seriously interfere with your functioning, consider therapy online or in person.
Many people turn to ACT (Acceptance and Commitment Therapy), Solution-Focused Brief Therapy (SFBT) or CBT (Cognitive Behavioural Therapy) to learn new ways of thinking and responding to stressors.

Relaxation and breathing techniques

Physical activity

Healthy sleep habits

Managing time and priorities

Social support

If anxiety is limiting your life, book a consultation and regain your peace of mind.
Book an online session

Frequently asked questions

When is it worth consulting a psychologist?

How can I help you?

Is stress always harmful?

Does online therapy help with anxiety disorders?

How quickly can I expect to see results from work on stress and anxiety?

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