Coping mechanisms for stress and anxiety
- Prosper Nzisabira
- Sep 26, 2023
- 5 min read
Updated: Oct 11, 2023
Introduction
Stress and anxiety are common and normal reactions to challenging or threatening situations. However, when they become excessive, persistent, or interfere with daily functioning, they can affect our physical and mental health. According to the World Health Organization, more than 260 million people worldwide suffer from anxiety disorders, and stress is a major contributor to many chronic diseases. The aim of this article is to explore the causes and effects of stress and anxiety, as well as some coping strategies and mechanisms that can help reduce them.
Causes of stress and anxiety
Stress and anxiety are not caused by external events or situations, but by how we perceive and interpret them. This is the main idea behind the transactional model of stress and coping, developed by Richard Lazarus and Susan Folkman (1984). According to this model, stress results from an individual's assessment of the stressor, its threat, and whether they have the necessary cognitive and behavioral resources to manage it. Based on this assessment, our coping mechanisms and psychological responses to stress are triggered.
Some common sources of stress and anxiety in different domains of life include:
- Work: high workload, low control, low support, role ambiguity or conflict, job insecurity, organizational change, etc.
- Family: marital or relationship problems, parenting challenges, family conflict, caregiving responsibilities, etc.
- Health: chronic or acute illness, injury, pain, disability, aging, etc.
- Finances: debt, low income, unemployment, financial insecurity, etc.
- Environment: natural disasters, violence, crime, terrorism, etc.
However, not everyone reacts to these sources of stress and anxiety in the same way. Individual factors such as personality, genetics, coping styles, beliefs, attitudes, expectations, etc. can influence how we perceive and respond to stress and anxiety. For example:
- Personality: some personality traits such as neuroticism (tendency to experience negative emotions), extraversion (tendency to seek social stimulation), or hardiness (combination of commitment, control, and challenge) can affect how we cope with stress and anxiety
- Genetics: some genes may predispose us to be more or less sensitive to stress and anxiety
- Coping styles: some coping strategies can be more or less effective or adaptive in dealing with stress and anxiety. For example:
- Problem-focused coping: involves actively addressing the stressor or its causes
- Emotion-focused coping: involves managing the emotions associated with the stressor
- Avoidant coping: involves ignoring or escaping from the stressor or its consequences
Effects of stress and anxiety
Stress and anxiety can have negative effects on our body, mind, and behavior. When we are stressed or anxious, our brain releases hormones and chemicals that prepare us for a fight-or-flight response. This response is useful in short-term or emergency situations,
but if it persists for too long or too often,
it can harm our health.
Some of the effects of stress
and anxiety on the body include:
- Nervous system: increased heart rate,
blood pressure, breathing rate, muscle tension, sweating, etc.
- Immune system: suppressed immune function, increased susceptibility to infections,
inflammation, etc.
- Cardiovascular system: increased risk of heart disease, stroke, atherosclerosis, etc.
- Digestive system: decreased appetite, nausea, vomiting, diarrhea, constipation, ulcers, irritable bowel syndrome, etc.
Some of the effects of stress
and anxiety on the mind include:
- Memory: impaired short-term and long-term memory, difficulty recalling information, etc.
- Judgment: reduced ability to make decisions, solve problems, think creatively, etc.
- Mood: increased feelings of fear, worry, anger, sadness, guilt, shame, etc.
Some of the effects of stress
and anxiety on the behavior include:
- Sleep: difficulty falling asleep, staying asleep, or waking up, insomnia, nightmares,etc.
- Appetite: increased or decreased appetite,
cravings for unhealthy foods, weight gain or loss, etc.
- Social interaction: reduced social support,
isolation, withdrawal, conflict, etc.
Chronic or unmanaged stress
and anxiety can lead to more serious health problems such as:
- Hypertension: high blood pressure that can damage the arteries
and organs
- Diabetes: high blood sugar levels that can affect the metabolism
and insulin production
- Depression: persistent low mood that can impair the functioning
and quality of life
- Anxiety disorders: excessive
and irrational fear or worry that can interfere with daily activities
Coping strategies and mechanisms
Using healthy coping skills for stress and anxiety can help us reduce their negative effects and improve our well-being. Healthy coping skills can help us:
- Regulate our emotions and calm our nervous system
- Enhance our resilience and coping capacity
- Increase our self-efficacy and confidence
- Strengthen our relationships and social support
- Prevent or treat stress-related health problems
Some examples of healthy coping skills for stress and anxiety include:
- Exercise: physical activity can release endorphins (natural painkillers and mood boosters), improve blood circulation, reduce muscle tension, and promote relaxation
- Relaxation techniques: practices such as deep breathing, meditation, mindfulness, progressive muscle relaxation, yoga, etc. can lower stress hormones, slow down heart rate and breathing, relax muscles, and increase awareness
- Social support: seeking help or comfort from friends, family, or professionals can provide emotional, practical, or informational support, reduce loneliness, increase belonging, and enhance coping
- Cognitive-behavioral therapies (CBT): psychological interventions that aim to change maladaptive thoughts and behaviors that contribute to stress and anxiety. CBT can help identify and challenge negative self-talk, reframe stressful situations, develop problem-solving skills, and practice exposure to feared stimuli
Some tips on how to implement and maintain these coping skills in daily life include:
- Set realistic and specific goals for your coping plan
- Schedule regular time for your coping activities
- Monitor your progress and reward yourself for your achievements
- Seek feedback and support from others who share your goals or challenges
- Be flexible and adaptable to changing circumstances
Conclusion
Stress and anxiety are normal reactions to challenging or threatening situations, but they can become harmful if they are excessive, persistent, or interfere with daily functioning. They can affect our body, mind, and behavior in negative ways, and lead to more serious health problems if left untreated. However, there are many coping strategies and mechanisms that can help us reduce stress and anxiety and improve our well-being. These include exercise, relaxation techniques, social support, and cognitive-behavioral therapies. By using these coping skills regularly and effectively, we can enhance our resilience, confidence, relationships, and quality of life. For more information or assistance on stress and anxiety management, you can visit the following websites:
- World Health Organization: Mental Health
- Beyond Blue: Anxiety Management Strategies
- Positive Psychology: How to Cope With Stress.
Source:
(1) Anxiety management strategies to calm anxiety - Beyond Blue. https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies.
(2) How to Cope With Stress: 10+ Strategies and Mechanisms. https://positivepsychology.com/cope-with-stress/.
(3) Anxiety - symptoms, treatment and causes | healthdirect. https://www.healthdirect.gov.au/anxiety.
(4) Stress and Anxiety: How They Differ and How to Manage Them - Healthline. https://www.healthline.com/health/stress-and-anxiety.
(5) Does Anxiety Make You Tired? - Healthline. https://www.healthline.com/health/anxiety/can-having-anxiety-make-you-feel-tired.
(6) Effects of Anxiety on the Body - Healthline. https://www.healthline.com/health/anxiety/effects-on-body.
(7) Can stress really cause anxiety? - Dr. Sambunaris. https://www.drsambunaris.com/blog/can-stress-really-cause-anxiety.
(8) Coping Skills for Stress and Uncomfortable Emotions - Verywell Mind. https://www.verywellmind.com/forty-healthy-coping-skills-4586742.
(9) Coping Skills for Anxiety: 7 Effective Methods to Try - Psych Central. https://psychcentral.com/anxiety/coping-skills-for-anxiety.
