Stress and anxiety are part of everyday life — but when they start to feel overwhelming or constant, they can take areal toll on your health and wellbeing. In this article, we breakdown the different types, causes, and symptoms of stress and anxiety, and share practical, evidence-based strategies to help you manage them more effectively.
What Is Stress — and How Is It Different from Anxiety?
Stress is your body’s natural response to a perceived challenge or demand. It often stems from external pressures, such as work deadlines, financial concerns, relationship issues, or major life events.While stress can be short-term and even motivating in small doses, chronic stress can impact your health, mood, and productivity.
What are common causes of stress?
- Workload or job insecurity
- Financial pressure
- Health concerns (yours or a loved ones)
- Family responsibilities or conflict
- Lack of control over personal situations
How is stress different to anxiety?
While stress is usually linked to an identifiable trigger, and often passes once the situation resolves, anxiety can persist even without a clear cause and can involve excessive worry,nervousness, and physical symptoms. If anxiety becomes prolonged or disruptive,it may signal an anxiety disorder.
Understanding Anxiety
Anxiety is a normal emotional response to potential danger. However, when persistent or excessive, it can become a mental health condition. The causes are often a mix of:
- Biological factors like genetics or neurotransmitter imbalances
- Psychological factors such as trauma or low self-esteem
- Social influences like isolation, loss, or lifestyle pressures
What Types of Anxiety Disorders are there?
Anxiety does not look the same for everyone. Common forms of anxiety disorders include:
- Generalized Anxiety Disorder (GAD): Constant, uncontrollable worry about everyday matters
- Panic Disorder:
- Social Phobia (Social Anxiety Disorder): Intense fear of being judged or embarrassed in social settings
- Phobias: Fear of specific objects or situations (e.g. flying, heights, snakes)
- Post-Traumatic Stress Disorder (PTSD): Anxiety following a traumatic event
Prevalence of Anxiety
Currently, an estimated 4% of the worldwide population experiences an anxiety disorder. The World Health Organisation (WHO)estimated 301 million people worldwide were living with an anxiety disorder, while in Australia, 17.2% of adults experienced an anxiety disorder in the previous year (ABS, 2022).
How do I know if I have anxiety? What are the symptoms of anxiety?
Anxiety presents through a combination of physical and emotional signs. These can interfere with concentration, sleep,and daily decision-making. Symptoms include:
- Emotional symptoms: Fear, irritability, racing thoughts, and restlessness.
- Physical symptoms: Rapid heartbeat, nausea, shortness of breath, sweating, and fatigue.
How can I reduce my stress and anxiety?
Simple strategies to help manage stress and reduce anxiety levels include:
💬Talking It Out
Chatting with a friend or loved one (or even writing it down) can make a big difference.
🧘Mindfulness or Relaxation
Breathing exercises, body scans, meditation,yoga and stretching — they help calm your system and ground you.
🚶 Get Moving
Exercise does not just boost your body — it helps your brain manage stress better too. When you work out, your body releases endorphins, which are natural mood boosters.
🛌 Look After the Basics
Adequate sleep, keeping hydrated and eating a decent diet are essential components of overall health. Sleep and nutrition play a critical role in regulating mood, cognitive function, immune response, and stress resilience — vital for managing anxiety and mental health.
🌿 Alternative Remedies
Many people use natural and alternative remedies to help relax and manage stress. Medicinal herbs, teas, massage, and aromatherapy can promote relaxation and a sense of calm. Spending time in nature and soaking up sunlight can help you feel grounded and at ease while boosting the body’s production of vitamin D, which is important for mood regulation and immune system health.
What treatment options are available to manage Stress and Anxiety?
While self-help strategies are helpful,many people benefit from professional support — especially when symptoms are persistent. Professional care often focuses on a combination of psychological, lifestyle,and medical treatment strategies.
Professional care often includes a mix of:
- Psychological support like Cognitive Behavioural Therapy (CBT), Exposure Therapy, Acceptance and Commitment Therapy (ACT), counselling, or family or group therapy
- Lifestyle support to improve sleep, routine, and coping skills
- Medication (when needed), like SSRIs or beta blockers
It is worth noting that while medication may be suitable for some individuals, it is rarely a standalone solution due to its limitations. These may include the need for dose adjustments over time,which can sometimes lead to intolerable side effects or affect co-morbid psychiatric disorders. Therefore, medication is usually most effective when combined with therapy and lifestyle support for long-term mental health management.
Talk to a GP About Stress or Anxiety
We all feel stressed or anxious from time to time — but when those feelings are prolonged, excessive, or start interfering with your daily life, it is time to take action.
If you are not sure where to start, at rusted GP can help guide you through options — from therapy referrals to treatment plans. You can bookan online appointment with a Private Medical GP or call 135 001 to book an appointment over the phone if you want to talk it through in a supportive, confidential setting.
