Tag Archive for: Melinda Johnson

Know the Differences Between Stress and Anxiety

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By Melinda Johnson, MSW, LCSW, Youth First, Inc.

“I’m really anxious.” 

“My anxiety is so high.” 

“I can’t do that; my anxiety is getting worse.”

As a Youth First Social Worker working with junior high and high school students throughout the school year, I often hear these statements. Students visit me struggling with an emotional response they identify as anxiety.

Are they wrong? Not necessarily. Anxiety is a common emotion that we all experience because life is stressful. Stress and anxiety are terms used interchangeably, but there are differences between the two. 

So, what is the difference? According to the National Institute of Mental Health, stress is defined as the physical or mental response to an external cause. Stress could include an upcoming school or work project, having an unexpected illness, or experiencing conflict with a family member or friend. It’s a more focused response to a clearly identified event.

Anxiety is our body’s response to stress. The American Psychological Association defines anxiety as the persistent, excessive worries that don’t go away even in the absence of a stressor. Individuals with anxiety disorders usually have unwanted thoughts or concerns of future events and experience long-term symptoms. Anxiety can cause people to seek avoidance, while stress can often motivate people to reach goals or solve the problem.

Stress and anxiety can manifest in similar ways. Both can cause disruption of sleep, increased worry, or feelings of unease or tension. Like anxiety, stress can make an individual feel more irritable, cause a change in appetite and difficulty concentrating. Though, whether it’s acute stress or chronic anxiety, it’s important you’re aware of the symptoms and address them appropriately. 

There are many ways to manage stress and anxiety-related symptoms. Practicing sleep hygiene is one of the best ways to combat unwanted worries. Talk to your friends, family, or trusted supporters. Engage in healthy coping skills, whether it is spending time outside, journaling, exercising, or including meditation in your routine. Prioritize time getting organized and addressing the things you can control.

If you’re a parent with a worried child, help your child identify the difference between what they can problem solve and what they may need help with. It is easy to feel overwhelmed by stressors, which can cause an increase in anxiety-related symptoms or a decrease in daily functioning. 

Remember, not all distress symptoms equal a mental health disorder. However, if symptoms persist, you have a change in your level of functioning or a major life disruption due to symptoms, it is important to follow up with your primary care provider to discuss what treatment options may be best for you.

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What is Coping?

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By Melinda Johnson, MSW, LCSW, Youth First, Inc.

We often hear the word “coping” in conversation, but what does it really mean? People often think coping skills are learned in therapy, but we all cope from day to day- some of us are just better than others. According to the National Institute of Mental Health, “Coping is defined as the thoughts and behaviors mobilized to manage internal and external stressful situations.”

Coping looks different for everyone. Here are a few of my preferred ways of coping with stressful situations in a healthy way. 

  1. Reframing and challenging negative thoughts. Reframing is looking at negative thoughts or situations from a more positive perspective. It’s important to remember that our initial reaction isn’t always the most accurate and that thoughts aren’t facts. For example, maybe you have a big presentation at work approaching or your student has a big test. Instead of saying, “I’m such a nervous wreck, I can’t possibly do this,” try “I’m really nervous right now, but I’m going to be brave and look at what I need to prepare to feel ready.”
  1. Go outside. Studies have shown that being outside has significantly improved both physical and mental health. This doesn’t have to be a strenuous hike through the woods. It can be sitting on your porch for ten minutes, taking a small walk around the block, going to the park to enjoy the swings, digging in the garden, or even taking a few minutes to do some birdwatching. 
  1. Breathing exercises. Breathing is something we often don’t pay attention to because our brain does this automatically. Focusing on your breathing is effective because it helps decrease the flight-or-fight response that your body triggers when it notices increased stress or danger.
  1. Try writing or journaling. Writing can help get out thoughts that otherwise feel jumbled or disorganized. I often hear “I don’t know how to start.” There’s no best formula, but journaling prompts are relatively easy to find online. Writing has also been shown to help express feelings that we otherwise have difficulty articulating. 
  1. Listen to music. Have a favorite band or song? Music easily affects our emotions and is a good way to regulate how you’re feeling. 

Don’t feel connected to any of these? That’s okay. It doesn’t mean there aren’t things you can build into your day to day to help manage emotions more effectively. Maybe you can draw or paint, read a book, go for a run, lift weights, have a conversation with a friend, put together a puzzle, or snuggle with your pet.

We want to learn how to deal with emotions rather than be scared or ignore them. As adults, it’s important to learn how to manage emotions so our children know it’s okay to experience them and find effective ways to manage them too.

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