"Stressed Out?" How to Identify and Manage Stress Symptoms During Stress Awareness Month and Beyond

By Karen Ekwueme, MD aka Dr. Rose

Published April 26, 2024

Are you “stressed out” or feeling anxious? April is stress awareness month. Whether you feel stressed now or not, it is important to know how to identify and manage stress symptoms. This can affect our ability to maintain a peaceful balance in everyday life. Stress comes from external sources and can show up in feelings of anxiety. While it is normal to have stress and anxiety that come and go throughout life, symptoms that last may indicate a disorder. In this inaugural blog post, we discuss stress, anxiety, and a little about anxiety disorder and provide 6 helpful tips for those dealing with stress and anxiety. The tips that help you cope with stress can also be added to professional care in anxiety disorder, which has become much more common lately.

Stress or feeling ”stressed out,” is a normal part of life. Stress can be good and help motivate us to focus and get tasks done. On the other hand, stress can cause bad effects on mental and physical well-being if it persists and is left unaddressed. Symptoms of stress range from uneasiness to worry to anxiety, trouble sleeping, digestive issues, fatigue, and high blood pressure.

Anxiety is a common symptom of stress that typically goes away once the external source of stress resolves. However, severe anxiety may manifest as racing thoughts, rapid heartbeats, nausea, tremors, or worry that something bad is about to happen. When anxiety arises without a clear external trigger or becomes chronic, it may be an anxiety disorder. If it interferes with daily activities and becomes difficult to manage, it is time to seek help.

According to the United States Centers for Disease control and prevention, the prevalence of anxiety disorders tripled following the COVID-19 pandemic. Current estimates suggest that around 30% of adults will experience an anxiety disorder at some point in their lives. Anxiety disorders, believed to stem from internal sources, can cause feelings of helplessness and are often accompanied by various mental and physical symptoms. These can lead to self-destructive coping mechanisms such as substance abuse or social withdrawal.

Thankfully, there are constructive ways to cope with stress and anxiety (see 6 R’s below). If you have symptoms that persist despite healthy coping strategies, seek help from a primary care or mental health provider. Treatment options may include medication, therapy (individual or group), acupuncture, or other remedies tailored to individuals needs.

Acupuncture, particularly auricular (ear) acupuncture, has shown promise in helping quiet anxiety. The auricle or outside of the ear has areas that represent every part of the body (see diagram below) including areas that get triggered during anxiety. Ear acupuncture can serve as a valuable add-on to treatment plans with primary care providers and/or a psychotherapist in treating Anxiety Disorder, PTSD, and Chronic PTSD. Auricular (Ear) acupuncture treatments can also help ease the symptoms of withdrawal from alcohol, drugs, and nicotine and give support during rehabilitation as well.

Here are 6 key tips to help cope with stress and anxiety symptoms:

1.     Recognize: Develop self-awareness to identify stress or anxiety symptoms.

2.     Routines: Cultivate healthy daily rituals such as reading, journaling, practicing yoga, or going for walks to promote well-being. You can also include daily words of affirmation when you write and speak uplifting words about yourself to yourself.

3.     Rest/Restore: Nurture and give yourself grace. Take breaks to rest and restore with a 15-minute power nap, read or watch something that makes you laugh, or listen to calming music at 432 Hz frequency.

4.     Respire: Practice breathing exercises (breath work) to calm the nervous system and cultivate mindfulness. For example, 4-7 breathing (mentally count to 4 while breathing in, count to 7 while breathing out) helps quiet the nervous system.

5.     Reframe: Shift your focus towards gratitude. Pay attention to positive aspects of the present moment or daily experiences such as the flavor or texture of the food you are eating, beauty in your current scenery, or the kindness of a co-worker.

6.     Reconnect/Relate: Connect with supportive individuals including family, friends, or pets to find solace and validation. Often, a listening ear or even the presence of these individuals can have a calming effect.

Stress with or without anxiety affects everyone at some time. Using coping skills described above are crucial steps toward managing stress and anxiety can restore healthy balance in daily life. For individuals with an anxiety disorder, daily functioning can be isolating and seem like a nightmare. Seeking professional evaluation and treatment along with the coping skills can help those suffering from an anxiety disorder find peace of mind and reclaim a fulfilling life.