How Worry Differs from Anxiety

While anxiety and worry share many similar attributes, they are different. Almost everyone worries, so what is worry vs anxiety? 

1. Worry can be rational, while anxiety often involves catastrophic thought patterns

Worry is commonly rooted in reason, whereas anxiety is not. For example, you might worry that you’ll be late to work because an accident is causing traffic. This worry is rational, objective, and based on a logical thought process. It’s also fleeting. You likely won’t have the same worry on tomorrow’s commute into the office, unless there’s another accident or traffic jam.

If you have anxiety, however, you might have a tendency to think the worst in every situation. You may panic about getting into a car accident since you just saw one, or you may fear losing your job because you’ll be late. Irrational thought processes that stem from anxiety often disrupt practical and reasonable thinking.

2. Worry is usually asymptomatic, but anxiety presents with physical symptoms

One thing to keep in mind when researching the differences between worry vs anxiety is how physical symptoms present in each. While someone who worries can experience mild physical symptoms (like a nervous stomach) usually, feelings related to worry quickly resolve and don’t cause major disruptions to the body.

Unfortunately, people with true anxiety often experience physical symptoms ranging from nausea and trembling, to weakness, to rapid heart rate, and more. 

3. Worry is planned, while anxiety is not

When you worry, it’s usually about an upcoming event you’re concerned about. For example, you might worry that you have a test soon, and you know you’ll need to study in order to do well. Worry can even be helpful in cases like this because it can motivate you to learn or prepare.

The same is not true when it comes to anxiety. You can’t plan when anxiety will come on. Some people may have test anxiety the day of the test, no matter how much they’ve studied. Or they may feel anxious about having to fly on a plane in a few weeks. Anxiety can seem to come from nowhere, and it can lead to intrusive thoughts and fear of impending doom.

4. Worry is fleeting, but anxiety is not

You can problem-solve with worry, but anxiety is harder to fix. You may worry about getting to an early morning appointment on time, so you set your alarm early. Your need to worry is likely over. 

If you have anxiety, though, you might not be able to fall asleep the night before your appointment because you fear your alarm may not go off. Then, even if you wake up on time, your anxiety might make you feel panicky over the possibility that construction, an accident, or getting lost (or all 3 of those things) might make you late. 

Even things that are unrealistic or unlikely to happen can cause anxiety. It can get so bad that it might begin to affect your ability to function. Unlike worry, anxiety is a chronic condition that can have a significant impact on your daily life and functioning.

5. Worry doesn’t usually impact daily functioning, but anxiety can

If you have anxiety, you know how debilitating it can be. For example, people with anxiety may have such a severe fear of germs that they’re afraid to work in an office building. 

Many people worry about getting sick, but they don’t let their fear prevent them from participating in daily activities. Someone who worries might take precautions, like washing their hands, wearing a mask, or using hand sanitizer, but they won’t let any apprehension stop them from working. 

“Worry can be understood as a symptom of anxiety. We cannot control how automatically our worry thoughts appear in our minds, but if you’re noticing they’re causing you distress, or they are impacting your sleep or your focus at work, we definitely encourage you to reach out to a therapist. Know that there is lots of support out there for you, you deserve help.”

Talkspace therapist Kate Rosenblatt, MA, LPC, LMHC

When to Seek Professional Help

There’s never a wrong time to seek professional help if you’re concerned that your excessive worrying might actually be anxiety. You don’t need a mental health diagnosis to look for help. Worry, anxiety, or stress — it doesn’t matter. If it’s affecting your life negatively, you can always get help. 

“You don’t have to wait for a crisis in your life to reach out to a therapist or psychiatrist. If you or someone you care about is experiencing symptoms of anxiety, reach out for support — early intervention is ideal so you can get the help you need.”

Talkspace therapist Kate Rosenblatt, MA, LPC, LMHC

Acknowledging when excessive worry and anxiety are taking over is essential if you want to live a rewarding, healthy, and happy life.  

Anytime you feel that anxiety and worry are beginning to spiral out of control, it’s time to take the next step. If any of the following pertain to you or a loved one, please don’t hesitate to get help:

• Excessive worry and anxiety that are hindering personal and/or professional relationships
• Stress that causes persistent sleep issues like insomnia
• Worry that is affecting your ability to concentrate
• Fear that keeps you from doing the things you enjoy
• Anxiety that’s making you feel worthless and isolating you from others
• Excessive worry or anxiety that begins to cause you to have suicidal thoughts

Online therapy platforms like Talkspace allow you to connect with a licensed mental health professional who can teach you how to stop worrying and improve your mental health. Start today.

Sources:

1. Facts & Statistics | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/understanding-anxiety/facts-statistics. Published 2021. Accessed June 9, 2022.

2. (DCD), Digital Communications Division. “What Are the Five Major Types of Anxiety Disorders?” HHS.gov, 20 Oct. 2021, https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html.  

The Physical and Mental Effects of Worrying

Excessive worrying or the feeling of uncertainty can be all-consuming and tough to control, slowly but surely taking over your ability to live life to its fullest. When you’re nearly worried sick, it can be hard to find relaxation or focus on what’s happening around you. Research shows that chronic worry can also interfere with sleep, which can intensify these adverse effects and, even worse, result in physical health issues.

Worrying can cause anxiety symptoms like nausea or indigestion. Another negative outcome is that it can even weaken the immune system, making it harder for the body to fight off illness. If left untreated, constant worrying can increase your risk for heart disease. For the sake of your health and happiness, it’s important to learn how to stop worrying about everything and to stop yourself from sinking into thought patterns of uncertainty.

“Chronic worrying can have a profound effect on our body. Worrying lets our body know that we’re in constant fear mode. This way of thinking can distract us from living in the present moment and enjoying life.”

Talkspace therapist Dr. Karmen Smith LCSW DD

Common Triggers of Worry

Identifying worry triggers can help you learn to manage your feelings more effectively in your daily life. While triggers can vary from person to person, some types of worries are more common than others.

Financial stress

Debts, bills, and other financial burdens can be a significant source of stress. As if that’s not enough, worrying about finances can make it harder to manage money effectively, which can exacerbate things, ultimately causing a state of chronic worry. If untreated, excessive worrying or anxious thoughts around how to afford daily life necessities could develop into or be a characteristic of a mental health condition like generalized anxiety disorder or obsessive-compulsive disorder.

Work stress

Whether you’re working long hours, overwhelmed by responsibilities, or dealing with a difficult co-worker or boss, it’s very common to develop anxious thoughts over a job. Keep track of when you feel worried or anxious about work in a worry diary to get a better sense of what’s causing your work anxiety. Doing so can help relieve negative thinking and prevent a work-related panic attack, especially when utilized with the relaxation techniques discussed later in this article.

Health concerns

Concerning health symptoms, or a difficult health diagnosis, can understandably cause intense worries. In addition, many people worry that they’re sick and develop health anxiety even if they don’t have symptoms, resulting in a seemingly perpetual worry cycle that is difficult to break out of. Whether you’re worried about your health, or the health of a loved one, talking about your concerns with your doctor or mental health professional can help you keep excessive worry in check.

Social anxiety

While many people look forward to social events, others find them stressful. Social anxiety can make it difficult to enjoy being in large groups or around people you don’t know. It can even make it difficult for some to be around people they do know. It’s important to find coping mechanisms that make socializing easier to manage. If you experience debilitating social anxiety symptoms in public settings, consider treatment options with a mental health professional, including cognitive behavioral therapy, online psychiatry, or a combination of both.

Public speaking

Public speaking is an extremely common fear that most people experience in some form. It’s normal to be somewhat afraid or nervous before speaking in front of large groups. Still, other situations, like job interviews, can also become a significant source of stress. Practicing in front of friends and family can help you to ease your worries and build confidence.

Relationships

Friendships, romances, and even parent and teacher-student relationships can all be sources of excessive worry, especially when there’s conflict. Conflict resolution skills can help you work through these feelings and build stronger relationships.

Tips to Keep You Grounded and Help You Stop Worrying

There are several effective, easy-to-implement actions you can take when that feeling of dread begins seeping into your day. Try some or all of the following the next time your worry-thoughts interfere with your ability to function productively in your daily life.

1. Take a break

If you’re in an overwhelming situation, the best thing you can do is step away and give yourself a chance to calm down. Step away from the worrying thought and try to calm your mind down. You might want to try closing your eyes and counting to 10. When you return to the situation, you’ll have a clearer head.

2. Focus on your breathing

Slow, deep breaths can slow your heart rate and allow more oxygen into the bloodstream, helping you calm down when your anxiety is high or if you’re experiencing a panic attack.. Deep breathing can help distract you from your worries. You can take deep breaths or try breathing exercises, like the well-known 4-7-8 technique. Breathe in slowly for a count to 4, hold it for a count to 7, then exhale for a count to 8. Repeat 10 times. 

3. Try mindfulness meditation

Mindfulness meditation combines meditation with mindfulness. It’s designed to teach you how to be present in the moment instead of spending useless time worrying about the past, present, or future. If you’re new to mindfulness, a guided meditation app is a great place to start.

4. Think positively

When negative thoughts pop into your head, try to immediately counter them with something positive. The power of positivity works — research shows that positive thinking can significantly reduce anxiety and worry. For example, if you’re worried that an upcoming presentation will go poorly, think about how much you’ve done to prepare. Positive thinking is proven to have the ability to improve your state of mind and help you let go of worrisome thought patterns.

5. Keep a journal

Journaling can help you to track worry triggers and work through your emotions. You may want to jot down your thoughts when you wake up in the morning, or you can carry your worry diary with you throughout the day. This can help you to work with the negative emotion by taking each worrisome thought you have and leaving it on the page. After journaling, reflect on “solvable worries” and relieve your negative thinking. Even journaling at night can be an effective way to release anxiety and help you sleep better. When you learn more about your own feelings, you can learn how to not worry so much.

6. Spend time with your pets

Pets have the power to elevate your mood and increase your feelings of emotional support. In fact, spending time with your pet can immediately reduce your anxiety. Caring for a pet can give you a sense of purpose, helping to distract you from a worry period.

7. Recite daily affirmations

Positive affirmations are an easy and effective way to reduce negative thoughts. Every morning, you should look into the mirror and recite a positive statement. Affirmations can help boost awareness of your thoughts so you can change negative thinking patterns over time.

“In many of the support groups, there’s a prayer that is used in recovery, ‘God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.’ This can help categorize our thoughts, so they don’t turn into worry.”

Talkspace therapist Dr. Karmen Smith LCSW DD

8. Exercise

Exercise causes the body to produce endorphins, a chemical that triggers positive feelings. Physical activity can be an excellent way to unwind or work through negative feelings. Whether you hit the gym, go for a run, or walk around the block, exercise can improve your physical and mental health.

9. Volunteer

Volunteering can help you build a stronger support network and give you a sense of meaning. Studies show that engaging in volunteer work can also increase your sense of self-worth, helping you to avoid negative thought patterns. There are many ways to volunteer, which means you can seek out opportunities that you enjoy and are meaningful to you.

10. Seek professional help

If you feel like your worries are taking over your life, the best thing you can do is talk to someone. Worrying all the time can be taxing and overwhelming, but you don’t have to deal with it on your own. A therapist can help you figure out how to stop worrying and find effective coping strategies. Explore mental health treatment options, including online therapy and psychiatry covered by insurance, for effective and affordable care.

It’s normal to worry from time to time, but if your worries are all-consuming, learning how to not worry so much with coping mechanisms and treatment. Don’t let the fact that you tend to worry get in the way of your emotional and physical well-being. Work to break negative thought patterns so that you can lead a healthier, happier, more peaceful life. Seek online therapy with Talkspace to learn how to control your worried thoughts.

Sources: 

1. Norell-Clarke A, Hagström M, Jansson-Fröjmark M. Sleep-Related Cognitive Processes and the Incidence of Insomnia Over Time: Does Anxiety and Depression Impact the Relationship?. Front Psychol. 2021;12. doi:10.3389/fpsyg.2021.677538. https://www.frontiersin.org/articles/10.3389/fpsyg.2021.677538/full. Accessed June 7, 2022.

2. Segerstrom S, Glover D, Craske M, Fahey J. Worry Affects the Immune Response to Phobic Fear. Brain Behav Immun. 1999;13(2):80-92. doi:10.1006/brbi.1998.0544. https://pubmed.ncbi.nlm.nih.gov/10373274/.  Accessed June 7, 2022.

3. Eagleson C, Hayes S, Mathews A, Perman G, Hirsch C. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder. Behav Res Ther. 2016;78:13-18. doi:10.1016/j.brat.2015.12.017. https://www.sciencedirect.com/science/article/pii/S0005796715300814. Accessed June 7, 2022.

4. Thelwell. Paws for Thought: A Controlled Study Investigating the Benefits of Interacting with a House-Trained Dog on University Students Mood and Anxiety. Animals. 2019;9(10):846. doi:10.3390/ani9100846. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826684/. Accessed June 7, 2022.

Can Worrying Make You Sick?

The simple answer is, yes. Too much worrying can make you, well, worried sick. 

What is excessive worry?

Worry is a standard response to unfamiliar situations. Most of the time, worrying is the body’s natural response to something that you need to manage. The difference when you worry excessively, though, is your nervous system stops returning to normal after that unknown or unfamiliar situation ends.

Unfortunately, people who deal with chronic fears or excessive worry are affected daily. Their nervous system is on high alert, even when they’re doing normal, standard, common things. 

If you have excessive worry, you might feel:

• Daily anxiety about the past, present, and future
• Fear that minor body issues are signs of serious illness
• Dysphoric brooding or contemplation
• Fear of having a panic attack
• Intrusive and frightening thoughts
• A need for compulsive reassurance-seeking

While excessive worry can lead to feelings of anxiety, there are also many differences between worry vs anxiety to be aware of. Excessive worry and anxiety can be very debilitating. For some, the anxiety is all-encompassing, invading every thought and damaging healthy relationships, behavior patterns, work or school life, and more. 

“Excessive worrying floods most of our thoughts and creates impairments in functioning in other categories. Categories include work/school, relationships, or our relationship between our mind and body.”

Talkspace therapist Meaghan Rice, PsyD, LPC

Effects of Worrying on Physical and Mental Health

If you’ve ever wondered, can worrying make you sick the answer is a resounding yes. Unfortunately, the term worried sick is a pretty accurate description of what’s happening. Chronic and constant worry can cause issues with your body, both physically and mentally. 

Physical health

Excessive worry can affect all the systems in the body, including:

• Immune
• Respiratory
• Cardiovascular
• Gastrointestinal
• Musculoskeletal
• Endocrine
• Nervous system
• Reproductive system

Immune system

Your immune system is responsible for keeping you healthy. A functioning immune system protects the body from bacteria, viruses, fungi, and toxins. When the immune system is suppressed, the body is more susceptible to illness. 

Unfortunately, too much constant stress can have a significant impact on the immune system. Studies have found that chronic stress can suppress both humoral and cellular immunity. This means that uncontrolled anxiety can make your body unable to fight off the usual pathogens and viruses. 

Respiratory system

The respiratory system includes the nose, mouth, lungs, and airways. A working respiratory system allows you to breathe and move air into your lungs.

Unfortunately, in addition to reduced immunity, chronic worry is also linked to increased risk of respiratory issues, including asthma and upper respiratory infections. Furthermore, scientific studies have linked chronic stress and anger to deteriorating lung function. 

Cardiovascular system

Your cardiovascular system includes your heart, blood, and blood vessels. Its primary job is to move oxygen-rich blood to all parts of the body. 

However, chronic stress and worry can wreak havoc on the cardiovascular system, causing hypertension and cardiovascular disease. For example, a meta-analysis of 20 studies (including more than 250,000 subjects) found that anxiety led to a 26% increased risk of coronary artery disease. 

Gastrointestinal system

Your gastrointestinal (GI) system has a vital function — digesting the foods you eat. Not only that, but then it absorbs the necessary nutrients the body needs and excretes the rest through the intestines.  

When stress occurs, the body temporarily halts the digestive system so energy can go toward the body’s fight or flight response. During a period of chronic stress, the stomach doesn’t have time to recover, which can cause numerous GI issues like heartburn, indigestion, or constipation. 

While stress isn’t likely the cause of irritable bowel syndrome (IBS), high levels of chronic worry often predict the clinical outcome in people who develop IBS. This means that people with more consistent and severe anxiety can have the worst clinical symptoms of IBS. 

Musculoskeletal system

The musculoskeletal system contains all the moving parts of your body, including bones, muscles, ligaments, and connective tissue. Its primary function is to allow movement and protect your internal organs.  

Chronic stress and worry cause your muscles to tense up for long periods and can lead to health problems like tension headaches and migraines. 

Endocrine system

The endocrine system is responsible for regulating your body’s hormones for energy level, growth, and development. When the system is under extreme stress, though, there are changes in the hormone levels in your body.

Consistent stress and anxiety can result in disorders of the endocrine system like obesity, gonadal dysfunction, or Graves’ disease. 

Nervous system

The nervous system is a complex communication system that transmits signals all over the body. When the body suffers from prolonged stress, the constant activation of the nervous system often harms other body systems.

There’s a link between cognitive performance and chronic stress. When the nervous system is under persistent stress or anxiety, it can cause a decrease in cognitive performance. 

Mental health

Your mental health is determined by genetic, psychological, environmental, and developmental factors. Chronic worry and stress can play a massive role in your overall mental health and well-being. 

Generalized anxiety disorder (GAD)

Generalized anxiety disorder, commonly known as GAD, is the prevalent worry or fear about everyday life. Constant concern is linked to GAD. Chronic worry usually starts with fretting over one or two important things (for example, money and work), but then your thought patterns snowball and become all-encompassing. As a result, people with GAD are often in a constant state of worry.  

Depression

Depression is a mental health condition that negatively affects how you feel about yourself and your environment. 

Some research suggests that repeated stress can make the brain susceptible to depression. Consistent worry leads to neurodegenerative changes in the brain, leaving it vulnerable to depression symptoms including, in extreme cases, suicidal thoughts. 

Panic disorder

People with panic disorder have frequent and unexpected panic attacks. Worrying yourself sick can actually cause panic disorder to develop in some people. While panic disorder may not occur right after an acutely stressful event, it’s not uncommon for symptoms to occur weeks after the experience. 

Sometimes panic disorder leads to other conditions, like agoraphobia, which is the fear of leaving the house. For example, when someone has an unexpected panic attack in a public space, they might start to fear having another one and therefore choose to stay at home in hopes of preventing their next attack. 

Social anxiety

Social anxiety is prevalent in people who fear social settings or groups. Chronic worry might lead to social anxiety when people don’t feel comfortable around others. 

How to Stop Worrying Yourself Sick

Constant pressure or stress can be overwhelming, and figuring out how to stop worrying isn’t always easy. These options are just a start, but they’re worth exploring.

Talk to a doctor

If you feel that constant worry has made you physically sick, it’s essential that you talk to a doctor. They will likely give you a physical exam and review your medical history and background. 

If necessary, they may do bloodwork to rule out any physical health concerns. Many primary care doctors can diagnose and treat symptoms related to excessive worry. If not, they’ll refer you to another resource. 

Avoid alcohol and reduce caffeine 

Alcohol is a depressant, and while that may seem like a good idea when you’re stressed, it actually doesn’t make you feel better. Excessive alcohol use or abuse can cause physical issues, lead to addiction, and exacerbate other mental health conditions. 

Caffeine can increase your heart rate and interfere with your sleep, both of which can worsen chronic anxiety. 

Get fresh air

Though you might not feel like getting outside when you’re overwhelmed, a small amount of exercise, even a short walk, can increase your body’s endorphins. These endorphins are responsible for relieving stress and improving a sense of well-being. 

Meditate

There’s a reason why so many people meditate for stress relief. Meditation involves guided breathing and mindfulness to manage stress and anxiety. There are numerous ways for beginners to learn how to meditate — through books, apps, podcasts, or online videos. 

“We can create distance between the trigger, the item that is worrying us, and the absorption of the item. Some examples include focusing on our temperature, getting involved with intensive exercise, and focusing on our breath in combination with tensing and releasing of our muscles.”

Talkspace therapist Meaghan Rice, PsyD, LPC

Being worried sick is more than just a catchphrase. It’s a legitimate issue that you should be concerned about if you feel constantly worried. Excessive and chronic stress can lead to physical problems including high blood pressure, migraine, indigestion, or asthma. In addition, worry is linked to the development of several mental health conditions, like generalized anxiety disorder (GAD), agoraphobia, panic disorder, and depression. 

Thankfully, if you recognize that you’re worrying too much, and it’s starting to affect your physical or mental health, there are ways you can get help. First, don’t hesitate to reach out to a friend or family member for advice. Never be afraid to contact your doctor for a check-up. If you haven’t tried meditation, journaling, or yoga for stress, now might be the time to start. These and other self care habits can help ground you and offer effective stress relief.  

Talkspace is an online therapy platform that can connect you with online services and therapists that are able to help. If you are experiencing constant worry, get the help you need so you can get back to a happier and healthier life. 

There’s no other way to put it: we live in scary times. Times where we’re inundated with news of what feels like weekly, or even daily, coverage about the next mass shooting. Often, this news involves the senseless, heartbreaking deaths of teachers and school-aged children, taken too soon, from a place that’s supposed to be safe.  

These events are sparking understandable outrage and fear. For both parents, and the children we send off to school every day, the anxiety of a potential school shooting can cause near-paralyzing, constant thoughts of What if? What if the next one is my town, my school, my child? 

First, know this: Your fear is founded. It’s a logical reaction to the horror we’re too regularly experiencing in America. The inexplicable wave of school shootings is changing how we see the very places we’re supposed to trust will help our children grow into adults. The places that are supposed to teach them the ways of the world. Educate them. Prepare them for becoming productive, kind, responsible citizens of society. 

How do we go on after the psychological effects of mass shootings? How can we keep this fear from taking over? Unfortunately, there isn’t one simple answer or solution. What we can do, though, is learn how to take care of ourselves, and our children, in the best ways possible. Though processing each school shooting we hear about feels increasingly impossible, there are healthy ways you can start. The tips we’re providing here can help you cope with the terror so many parents and children are feeling, especially after the latest tragedy.  

“Being able to hear what others are saying not only validates our concerns, but teaches us how to cope with some thoughts and feelings.”

Talkspace therapist Cynthia Catchings, LCSW-S. LCSWC, CFTP 

7 Tips for Coping with Fear After a School Shooting

There are several things you can do to help manage the anxiety and fear you’re experiencing surrounding school shootings. The most important thing though is knowing when to get help. 

If you’re dealing with anxiety, you might need professional intervention from a licensed therapist. Help is widely available and there’s no shame in asking for it. Try the following coping skills, but don’t be afraid to reach out if you need more.    

Tip #1: Allow yourself to feel

It’s normal to have increased anxiety while processing disturbing, tragic news. Acknowledge and allow yourself to have those feelings. Avoiding what you’re feeling isn’t going to eliminate anxiety. Repressing emotions is a coping skill many of us use to get through difficult times, but it’s not the healthiest solution. 

“Remind yourself that fear is a human emotion and you’re allowed to experience it, but also give yourself the opportunity to reflect on the possibility and the probability of an incident like this happening.”

Talkspace therapist Cynthia Catchings, LCSW-S. LCSWC, CFTP  

Tip #2: Strengthen your mental health 

When we’re going through something hard, it’s very common to put our mental health at the bottom of our priority list. In difficult times, especially after tragedies like the recent school shootings, do the best you can to prioritize the basics for your mental health. Care and preventative maintenance like sleep, daily movement, eating well, and drinking enough water can all help you strengthen your mental health foundation. 

It’s also important to avoid things that may exacerbate your feelings of fear and anxiety. For example, monitoring your news consumption and social media and how it impacts your anxiety is crucial.

Tip #3: Talk with other parents and friends

When you connect with others, you can find safety and solidarity in how you collectively feel. Finding ways to cope often involves feeling validated in the emotions you’re experiencing. Talking with other people who understand you can do just that. 

“Connect with your family, friends, or community. Sharing how you feel and getting validated can make a huge difference.”

Talkspace therapist Cynthia Catchings, LCSW-S. LCSWC, CFTP 

Tip #4: Focus on positive talking and thinking

When anxiety spirals and threatens to take over your thought processes, using positive mantras and self-talk can be extremely effective for combating negative thinking. 

Research done on the power of self-talk with athletes found that it can help improve their psychological state. Specifically, positive effects include improved self-confidence and reduced anxiety. 

Ways you can use self-talk and the power of positivity to manage anxiety include:

• Keeping a gratitude journal
• Using positive affirmations 
• Spending time with positive people

Tip #5: Doing something can help

For some people, feelings of vulnerability can be combated by channeling emotions into action. You might find solace by:

• Finding an organization to work with
• Volunteering with an outreach program
• Writing letters to congress and politicians demanding change
• Donating to a community program that helps school shooting survivors 

Tip #6: Ask your school about safety measures

Information can be powerful. When you know the types of things your child’s school is doing (and has done) to prepare for the unimaginable, it might offer a sense of calm. 

Not only can the information be reassuring, but it can also help you prepare to discuss things with your child (like intruder drills) if they come home with questions. 

Tip #7: Know when you need professional help

Any anxiety you might be feeling after hearing news of a school shooting is likely perfectly warranted. It can even be healthy. That said, there’s a difference between good stress and bad stress. There comes a point when anxiety can be detrimental to your overall mental health and well-being. 

“Worrying or feeling afraid is relatively normal, but if you find yourself over-worrying or obsessed with the negative thoughts or feelings, it may be time to look for a professional.”

Talkspace therapist Cynthia Catchings, LCSW-S. LCSWC, CFTP 

If you feel like your emotions are unmanageable, or your stress is too extreme for you to function, reach out for help. Your doctor or a mental health professional can provide you with self-help tools, therapy, and even, in some cases, medication, so you can learn to deal with extreme anxiety and depression in a healthy manner.

4 Tips for Supporting Your Child’s Mental Health After a School Shooting

Tip #1: Reassure them

They have to go to school, so reminding children that their teachers, principals, and other school officials care about them and their safety is important. 

Let your child know that the adults at their school will do everything in their power to keep them safe. This can be difficult, given the unprecedented prevalence of gun violence in schools today, but try to reinforce the idea that everyone has the same goal: to keep schools as safe as possible. 

Tip #2: Help kids express their feelings 

Kids are smart. They know what’s going on in the world around them. Don’t avoid difficult conversations because you’re uncomfortable. This can be a very scary and traumatizing time for kids and it’s important that you allow them the space to express themselves. 

Some might have actually witnessed a shooting, or a friend or teacher was murdered. Let your children know that it’s ok to feel sad and offer ways they can work through those emotions. Modeling calm and openness as a parent is helpful in supporting your child in processing this grief and fear.

For more information on how to navigate these conversations, learn how to talk to your child about mass shootings in our guide.

Tip #3: Limit their exposure

Especially right after a tragedy, we’re exposed to near-constant coverage of the event, often for days and weeks on end. This exposure can be too much for kids who may already be worried or concerned about their own safety. 

Consider keeping the news off, particularly later in the day and in the evenings before bed. Kids need time to decompress, to let their brain shut off. When violent images and heated discussions play out on TV, on the Internet, or even between adults in your home, it can be overwhelming. 

Try to make a “safe time” where you can play games as a family, color, or watch a favorite program or movie. Even doing chores can help kids regain a sense of normalcy, which will be important as they come to terms with their feelings. 

Tip #4: Know when they need professional help

While it’s perfectly normal (and can even be healthy) to have some fear and anxiety given recent events, there comes a point when a professional might need to intervene. 

“Talking to a therapist can help you mitigate the negative emotions and find ways to feel better sooner. You don’t have to live in fear. Help is available and asking for it is the right thing to do.”

Talkspace therapist Cynthia Catchings, LCSW-S. LCSWC, CFTP 

If you suspect or notice that your child’s fear is resulting in an inability to function in their daily life, it’s time to get them help. If they have anxiety that’s making it difficult for them to sleep normally, interact with peers and friends, or behave appropriately at school or at home, reach out to their pediatrician to discuss where you can get professional mental health help.

Finding Support

If you’re looking for support as you try to deal with the shock and horror of a recent school shooting, help is available, for both you and your child. 

Support for parents

Parents are superheroes when it comes to protecting their children, but even superheroes need help from time to time. You can find support through:

• Seeking therapy
• Joining a support group 
• Practicing self-care
• Joining or donating to an organization like: 
  • Safe and Sound Schools: A group created by members of the Sandy Hook community that’s now joined by school communities nationwide
• If you’re interested in focusing on legislative change, you can support organizations like:
  • Moms Demand Action: A grassroots organization driving efforts to end gun violence
  • Everytown: A gun safety organization that focuses efforts on legislative change and holding elected officials accountable 

“Joining a support group can be a help if individual therapy isn’t enough or if you prefer to share and learn from others.”

Talkspace therapist Cynthia Catchings, LCSW-S. LCSWC, CFTP 

Support for children

Children need support, reassurance, and hope that they’re safe and protected. You can help them by ensuring they have access to the following: 

• Get them into in-person or online therapy
• Ensure counseling services are readily available at their school
• Keep their routine as stable as possible
• Avoid the news when possible
• Pay attention to their mood, sleeping patterns, and eating habits
• For older children, you might: 
  • Introduce them to an organization like Students Demand Action: A group of young activists who are committed to stopping gun violence
  • Encourage them to promote safety protocols like “Secure Storage Resolutions”: Offers actionable steps children can use to demand school boards take action about safe gun storage

Gun violence in schools is inconceivable, yet somehow, it’s become a terrifying reality. You don’t have any guarantee that it won’t happen in your child’s school, but you do have control over how you manage the anxiety so many are feeling. Learning how you can cope, and helping your child cope, are the best things you can do.  

Sources:

1. Walter N, Nikoleizig L, Alfermann D. Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports. 2019;7(6):148. doi:10.3390/sports7060148. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628429/. Accessed May 30, 2022.

2. Get Involved. Safe and Sound Schools. https://www.safeandsoundschools.org/get-involved/. Accessed May 30, 2022. 

3. Moms Demand Action For Gun Sense in America. Moms Demand Action. https://momsdemandaction.org/. Accessed May 30, 2022.

4. Everytown for Gun Safety. Everytown. https://www.everytown.org/. Accessed May 30, 2022.

5. Students Demand Action. Students Demand Action. https://studentsdemandaction.org/. Accessed May 30, 2022.

6. Urge Your School Board to Keep Schools Safe. Students Demand Action. https://studentsdemandaction.org/report/how-to-pass-a-secure-storage-resolution-at-your-school/. Accessed May 30, 2022.

What is Workplace Anxiety?

Workplace anxiety can involve feeling uncomfortable, stressed, nervous, or tense about work. The anxiety might stem from worries about losing your job, about your job performance, or even about relations with your coworkers. According to the American Psychological Association (APA), as many as 40% of American workers suffer from workplace anxiety.

While a little bit of work-related stress and anxiety can actually help you focus and improve work performance, too much can be harmful and affect your quality of life — both at work and outside of the office.

Causes of Anxiety in the Workplace

Many situations can contribute to or lead to work anxiety. These can include conflicts with your boss or coworkers, coworker bullying, uncertainty about job stability, unrealistic deadlines, or even absent or ambiguous instructions that make your job more difficult.

“I took a class in school that opened my eyes to an interesting concept. We take on the roles that we had growing up in our families in the workplace for our own healing. This helped me tremendously because I began to see my role, and instead of blaming, I started healing.”

Talkspace therapist Dr. Karmen Smith LCSW DD

Many people believe that all anxiety is the same, but the truth is, there are many forms of anxiety. In fact, there are a few different types of anxiety that you may be dealing with. Knowing the differences can help as you try to address the issue and learn better, healthier thought and behavior patterns. 

Generalized anxiety

Generalized anxiety disorder is an overall nervous feeling, or a feeling like something is going to go wrong, even if you don’t know what, exactly, is going to happen.

Performance anxiety

Work performance anxiety is more specific. This type of anxiety can be felt when you’re worried about not being able to do your job well enough. For example, you might have anxious thoughts about your boss or client not liking the report you spent all week preparing.

Imposter syndrome

Imposter syndrome refers to feeling like you’re a fraud or having an irrational fear that you’re not good enough for your job position. This type of work anxiety is especially prevalent in high-achieving people who might have difficulty accepting their success. Imposter syndrome can, in part, be caused by low self-esteem or subtle bullying by coworkers that undermine someone’s confidence in their work.

Feeling a sense of urgency

Feeling like you have too many tasks to complete in too little time is another type of work anxiety. This can come from your boss making unreasonable and unattainable demands on your time. It can also be the result of pressure you put on yourself, too. 

Social anxiety (social phobia)

Social anxiety disorder, also known as social phobia, is an anxiety condition marked by intense self-consciousness and overwhelming anxiety in daily social situations. This can be anything from being afraid to speak in both formal and informal situations, to experiencing anxiety symptoms by just being around other people. Perhaps you experience social anxiety with co-workers in the office or when meeting new clients.

Tips for Dealing with Anxiety at Work

There is some good news, however. You don’t just have to accept workplace anxiety. Below are a few tips on how to deal with anxiety symptoms at work so you can be as productive and content in your job as possible, and achieve a better work-life balance. 

“See your role in the situation, analyze your expectations — are you taking on the role you had/have in your family? Are you ready to see it differently and make changes? All of these are good questions to ask, and they allow you to go inward.”

Talkspace therapist Dr. Karmen Smith LCSW DD 

Talk to a trusted coworker

Sometimes just being able to discuss a work situation with someone else can reduce anxiety. However, make sure that if you talk with a coworker, it’s someone you can trust. You don’t want your words to be turned against you. That said, if you have someone you feel you can confide in, coworkers can be great sounding boards. They understand the context and environment you’re struggling in but may have a slightly different (or even detached) viewpoint of the situation. This might allow them to offer you some insight on how to handle things and reduce anxiety.

Talk to your manager

Assuming your manager is not the source of your anxiety, you might want to discuss your stressful situation with them. If someone is bullying you, being inappropriate, or undermining your work, your boss might be able to help. If it’s your boss who’s giving you anxiety about going to work, you might want to discuss the situation with someone in your human resources (HR) department.

Use a task manager to plan and prepare

If the source of your anxiety is having too many tasks each day and feeling overwhelmed or unorganized, task manager software might be able to help. This tech solution manages your daily or weekly to-do list and helps you avoid putting too many tasks on each day’s list. You’ll be more successful at completing your list, and you will reduce the risk of inadvertently dropping items that are continuously being pushed to the next day. Using a task manager is a huge time saver and can help you improve your productivity dramatically.

Be realistic with deadlines

Sometimes it can be easy to tell your boss or your client that you’ll have a project completed by a specific date until you get in the middle of the project and realize you’ve drastically underestimated the time the project will take to complete.

Feeling like you don’t have enough time to finish a project (and be proud of a job well-done) can create a lot of anxiety about going to work. 

Avoid this by putting a bit more thought into how much time a project will take, and then adding a cushion to your timeframe before you commit to a deadline. Don’t be afraid to be honest and push back if your boss or client tries to get you to agree to complete a task in a time that’s simply not realistic.

Take a mental health day

Taking a periodic mental health day can be a great way to reduce anxiety, sharpen your focus, and increase your productivity. Use your day away from the office to do something enjoyable for yourself, not to catch up on housework or chores (or, it should go without saying, work). You also may be eligible to take a stress leave from work for more than one day under the Family Medical Leave Act.

Seek a therapist

A therapist can be a resource for you if you need to discuss your workplace stress and anxiety. This is especially true if you don’t have a confidant in a co-worker, friend, or family member who you feel like you can talk to. Yes, therapists can help give you perspective, but beyond that, their worth can be much more instrumental in your health and wellbeing. 

A skilled therapist can determine if your anxiety triggers are normal, or if your anxiety is so extreme that it might be worth exploring serious change…like finding a new job. Don’t worry, though; most often, anxiety is manageable, especially if you have the tools and coping skills to reduce or overcome it. 

Anxiety at work is common, but it can be a destructive dilemma. You don’t have to live with it, though. Get rid of the dread when you have to go to work by admitting that you feel anxious. Then,  address the cause and learn how to eliminate the parts of your work life that are increasing your anxiety. You can do this, and help is there if you need it with Talkspace.

Sources:

1. Agnvall E. Stress and Disease – Conditions that May Be Caused by Chronic Stress. AARP. https://www.aarp.org/health/healthy-living/info-2014/stress-and-disease.html. Published 2014. Accessed April 30, 2022.

 2. Radvansky G, Krawietz S, Tamplin A. Walking through Doorways Causes Forgetting: Further Explorations. Quarterly Journal of Experimental Psychology. 2011;64(8):1632-1645. doi:10.1080/17470218.2011.571267. https://www.tandfonline.com/doi/abs/10.1080/17470218.2011.571267. Accessed April 30, 2022.

3. Cheng B, McCarthy J. Understanding the dark and bright sides of anxiety: A theory of workplace anxiety. Journal of Applied Psychology. 2018;103(5):537-560. doi:10.1037/apl0000266. https://doi.apa.org/doiLanding?doi=10.1037%2Fapl0000266. Accessed April 30, 2022.

Symptoms of Stress and Anxiety

Stress and anxiety both have a wide range of psychological, physiological, and physical symptoms. Some of them — like rapid breathing, upset stomach, constipation, diarrhea, rapid heartbeat, and an inability to relax — overlap and can be present in both conditions.  

It’s important to understand that both stress and anxiety are natural human responses that have a purpose. They warn us about danger or try to keep us safe. A major difference, however, is that stress is typically a short-term response to a recognized threat. Anxiety is more enduring, and it can sometimes be difficult to discern what’s causing it.

Stress and anxiety only become problematic when they’re chronic or excessively intense. In reality, they can be beneficial to our health and well-being when experienced in small doses over short periods.

Let’s examine some of the symptoms of stress vs anxiety separately.

Symptoms of stress

Some of the most common symptoms of stress include:

• Nausea
• Dizziness
• Dry mouth
• Headache
• Sweaty palms
• Chest pain (angina)
• Rapid breathing

Stress can also often cause you to feel overwhelmed, moody, or irritable.

Symptoms of anxiety

Some of the most common symptoms of anxiety include:

• Tense muscles
• Being easily startled
• Numbness or tingling in the hands and feet
• Consistent feelings of dread or impending doom

Anxiety can cause you to feel restless and jittery. It may also make falling or staying asleep difficult.

Causes Of Stress vs. Anxiety

The causes of anxiety and stress are known as “triggers.” Anxiety can be caused by a combination of environmental factors, genetics, and chemical imbalances that are unique to each individual. Excessively entertaining negative thoughts can also exacerbate generalized anxiety. Comparatively, stress is triggered by outside factors.

Stress triggers 

Stress symptoms can be triggered by external life events such as:

• Dealing with major pressures like work deadlines and professional presentations
• Significant life changes like getting married, buying a new property, a death
• Feeling out of control about the outcome of important situations
• Being at odds with somebody you love
• Common everyday worries

It’s important to understand that there doesn’t need to be a single powerful stressor that’s causing you to feel stressed. Stress can result from various small triggers over time.

Anxiety triggers

Anxiety in small doses is healthy and keeps us alert and aware of potential threats around us. It changes our senses and prepares us for survival. For instance, maybe you feel anxious while walking down a dark city street. That feeling is healthy. It prepares you to fight or flee. It’s your survival instinct at work.

However, when anxiety is chronic and excessive, it can lead to various mental health conditions and anxiety disorders, including generalized anxiety disorder (GAD), social anxiety disorder (SAD), panic disorder, and post-traumatic stress disorder (PTSD), to name a few.  

Some of the most common triggers for anxiety can include:

• Conflict with people at work, family members, or romantic partners
• Chronic insomnia or other sleep disturbances
• A serious health diagnosis
• Public speaking  
• Long-term financial problems
• Heavy caffeine use

Learning how to anticipate and recognize your triggers can help you to determine the best coping strategies for dealing with your stress and anxiety — but how do you know which one you’re experiencing at any given time?

How to Know If You’re Dealing with Stress or Anxiety

Knowing the difference between stress and anxiety is easier once you understand more about each condition. Anxiety and stress are both parts of the body’s natural fight or flight response system, which is controlled by the brain’s limbic system. When we feel threatened, our bodies release stress hormones. Those hormones cause our heart rate to increase, which results in increased blood circulation to the limbs and organs.

The stress response prepares you to either fight or run away from a threat. Your breathing becomes quicker and more shallow. Your blood pressure rises. At the same time, your senses become sharper as the body releases special nutrients into the circulatory system so that the entire body is charged with energy. This stress process happens almost instantaneously, and its effects are powerful. 

Anxiety, however, is the body’s response to the stress process. It’s typically marked by feelings of unease, dread, or distress, like something harmful might happen at any moment. Because each person has different stressors, naturally, there are different types of anxiety, like social anxiety disorder, separation anxiety disorder, generalized anxiety disorder, etc.

These responses might kick in when you’re faced with an emotional or physical threat, even if that threat is just imaginary. While the process is necessary for our survival and health, if it happens too often or too intensely, it can cause problems in our daily life.

One of the main ways to tell anxiety from stress is duration. Stress typically self-resolves within a short time. Anxiety can last longer, and its cause is often difficult to discern. If you’re experiencing repetitive symptoms and can’t tell whether they’re stress or anxiety-related, you might want to consider seeking help from a mental health professional.

“Anxiety can be triggered by stress, of course, but it can also resonate internally on its own, without a trigger, due to a perceived or imagined fear. Stress is often linked to a known source such as work, a relationship, or even a challenging situation. Working with clients to identify and manage both can truly empower a growth mindset rather than feeling stalled by dysregulation.”

Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

When Should You Find Help?

Sometimes, anxiety and stress happen simultaneously, and it can feel very overwhelming. If you’re constantly feeling stressed out or anxious, to the point where it’s affecting your daily life, you might want to get professional support from a psychologist, psychiatrist, or other mental health professional. Fortunately, you can find some that are willing to conduct online therapy. So you can still get medical advice when you are unable to go in person.

Learning to recognize and anticipate your triggers is an effective strategy you can practice at home. When you learn to spot your triggers as they occur, you can take immediate action to avoid the onset of stress and anxiety symptoms and figure out how to respond during a stressful situation. You can also figure out strategies for effective anxiety or stress management. For instance, you could do deep breathing exercises, meditate, or take a nice relaxing Epsom salt bath.

“It can be so helpful to reach out to a trusted support system or a therapist when stress and anxiety start to hamper your daily activities. Increased physical symptoms such as digestive issues, migraines, or headaches and poor sleep can be a sign that you’re not yourself and an indicator that stress and anxiety are getting in the way.”

Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

You should speak to a doctor or therapist about exploring therapy for anxiety if you feel out of control and unable to handle routine life events. Consider seeking professional help if you:

• Had a significant change in eating, sleeping, or personal hygiene habits
• Have been thinking about harming yourself or other people
• Have been using alcohol and drugs to numb your feelings
• Are unable to complete your daily work and life tasks
• Always feel in a low mood or depressed
• Are having irrational fears

Remember that chronic stress and anxiety are both very treatable and manageable. Educate yourself about basic, effective coping mechanisms (and other medical advice) and use them daily. With just a few minutes of practice a day, you can retrain your mind and learn to anticipate stress and anxiety triggers before they take hold of your emotions.

Sources:

1. Anxiety Disorders and Depression Research & Treatment | Anxiety and Depression Association of America, ADAA. Anxiety and Depression Association of America, ADAA. https://adaa.org/. Accessed February 11, 2022.

2. Anxiety. https://www.apa.org. https://www.apa.org/topics/anxiety. Accessed February 11, 2022.

3. Tips to Manage Anxiety and Stress | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/tips. Published 2021. Accessed February 11, 2022.

4. Anxiety: Stop Negative Thoughts, University of Michigan Health, https://www.uofmhealth.org/health-library/uf9897, Accessed February 23, 2022.

What is the Difference Between Fear and Anxiety?

There’s a distinct, key difference between fear and anxiety. Fear results from a clear and present danger, while anxiety results from the anticipation of an unspecified threat. Each of these emotions is marked by unique expressions of mental and bodily effects.

“Fear and anxiety can feel like the same thing as the symptoms are quite similar. While it’s difficult to tease it out at the moment, gaining insight if one is experiencing fear over anxiety is important. Anxiety often stems from an unclear threat, while fear is based around a real and clear threat. It’s not to say that fear and anxiety don’t work together, but that they tap into different triggers.”

Talkspace therapist Minkyung Chung, MS, LMHC

Signs and Symptoms of Fear

As emotions go, fear causes some of the most noticeable changes in the brain and body. That’s because we’re forced to pay attention to our fear. Anxiety, on the other hand, is not imperative for survival. That’s why we sometimes don’t feel symptoms of anxiety quite as strongly or instantly as we might experience fear.

There are some common physiological, psychological, and physical symptoms of fear.

Physiological symptoms of fear:

• Quick, shallow breathing
• Shortness of breath
• Hot flashes or chills
• Rapid heartbeat
• Upset stomach
• Goosebumps
• Tight chest
• Dry mouth
• Trembling
• Sweating
• Nausea

Psychological symptoms of fear:

• Feeling detached from your body
• Inability to focus and concentrate
• Feeling a sense of stress
• Lacking emotional control
• A pending sense of doom

Physical symptoms of fear:

• Flight response (running for safety)
• Freezing up (inability to move)
• Displaying violence
• Clenching fists

What is Anxiety?

Anxiety is a sense of vague apprehension. It can be difficult to know how to diagnose anxiety disorders. It makes you feel unpleasant, negative thoughts and you often can’t understand why. What causes anxiety is imprecise threats that may or may not have any foundation. It’s a general sense of dis-ease, like how you might feel when walking down a dark, quiet city street in the middle of the night.

Signs and Symptoms of Anxiety

Anxiety is believed to have evolved in humans as a mechanism for protecting us against threats that may not even exist. Overwhelming anxiety gives us warnings that something dangerous might be about to happen.

For instance, you might get anxious because you believe that you could be attacked by a bear while walking in the woods. However, there may be no bears for miles around you. Anxiety isn’t completely useless though, because there actually could be a bear nearby. Ultimately, anxiety can serve to help keep you alert but causes harm when it goes too far.

Physiological symptoms of anxiety:

• Trembling or shaking
• Sweating
• Tightness in the chest area
• Upset stomach and nausea
• Quick, shallow breathing
• Chills or hot flashes
• Rapid heart rate
• Muscle pain
• Headaches
• Dizziness

Psychological symptoms of anxiety:

• Inability to focus on conversations, tasks, or thoughts
• Racing, negative thoughts
• Sense of impending doom
• Feeling overwhelmed
• Constant worrying
• Catastrophizing
• Restlessness
• Irritability
• Fatigue

Physical symptoms of anxiety:

• Inability to complete mundane tasks
• Difficulty sitting still and staying calm
• Drug and alcohol use
• Being startled easily
• Social withdrawal

How to Know if You Are Experiencing Fear vs Anxiety

Fear and anxiety both cause similar co-occurring physiological, psychological, and physical symptoms. Though the symptoms can overlap, it’s not uncommon if you experience an independent, unique experience, either.

Sometimes, it can be challenging to tell the difference between fear and anxiety, especially when you’re actively having symptoms. Still, if you’re experiencing fear or anxiety (or both), it’s not likely that you’ll even be questioning the differences at that time.

The differences in symptom expression between fear and anxiety are centered on several factors, including:

• Your emotional & mental capacity
• Your available resources to help you cope
• What event triggered your response 

In short, the difference between fear and anxiety are: 

Fear starts very suddenly as a fight-or-flight response to a well-defined threat. 

Anxiety onsets in response to an unspecified, possibly non-existent threat.

“Working through and lowering levels of fear and anxiety are very similar. It’s about teasing out the stimuli that manifested those emotions. Understanding the stimuli reaction helps to define the next steps of working through those emotions.”

Talkspace therapist Minkyung Chung, MS, LMHC

When to Seek Help

Chronic anxiety and fear have both been linked to mental health conditions, including generalized anxiety disorder (GAD), social anxiety disorder (SAD), panic disorder, and specific phobias like agoraphobia or arachnophobia.

The National Alliance on Mental Health (NAMI) reports that an estimated 20% of adults in the United States experience symptoms of anxiety conditions each year. Women are more likely to be affected than men.  

If you’re experiencing repetitive, worsening symptoms like the ones we’ve discussed here, and they’re beginning to interfere with your functioning and daily life, it might be time to learn about how to treat anxiety or fear, as well as go in for a screening. You can reach out to a therapist or contact a doctor to start the process. Your doctor will review your medical history and try to discern a possible cause for your symptoms.

“The two are so similar it’s hard to figure out what a person is struggling with at that moment. A mental health professional can help with learning the differences and the coping skills necessary to be successful in managing both fear and anxiety.”

Talkspace therapist Minkyung Chung, MS, LMHC

If a diagnosis is made, you’ll likely be referred to different types of therapy for anxiety and fear such as online therapy. Then, you can begin treatment and learn new coping skills to better control the chronic fear or anxiety you’ve been experiencing. You don’t have to let fear or anxiety take over your life. Get the skills and coping tools you need to overcome your fear and anxiety, and you’ll begin on the path to a healthy, rewarding life. 

Sources:

1. Tovote P, Fadok J, Lüthi A. Neuronal circuits for fear and anxiety. Nature Reviews Neuroscience. 2015;16(6):317-331. doi:10.1038/nrn3945. https://www.nature.com/articles/nrn3945. Accessed February 5, 2022.

2. Jacobs Hendel, LCSW H. Anxiety And Fear: What’s The Difference? | NAMI: National Alliance on Mental Illness. Nami.org. https://www.nami.org/Blogs/NAMI-Blog/May-2021/Anxiety-And-Fear-What-s-The-Difference. Published 2021. Accessed February 5, 2022.

Why Do I Wake Up With Anxiety?

Waking up with anxiety can put a real strain on your day. Right from the jump, you’re stuck feeling that heavy weight of stress and dread. Some common symptoms of morning anxiety are:

• Feeling like your day is doomed right from the beginning
• Feeling fatigued, even though you just woke up
• Feeling like you just can’t get out of bed
• Difficulty focusing and concentrating
• Rapid, shallow breathing
• Rapid heartbeat
• Perspiring

So what causes anxiety in the morning?

The natural response

The most common theory about waking up with anxiety has to do with a stress hormone called cortisol. As a defense mechanism designed to protect us, our brain and body will naturally react to stress by raising our cortisol level. Although we no longer face the types of threats our ancestors once did, stress results in our bodies and brains reacting as if we’re under attack.

Thus, when we’re stressed, we release more stress hormones, including adrenaline and cortisol. Adrenaline causes the heart rate to increase, boosts blood pressure, and spikes energy supply. Cortisol is the primary stress hormone in the body. It acts to release more glucose into the blood and enhances the brain’s usage of those sugars to enhance alertness and prepare us to defend ourselves.

Research has shown that cortisol levels already surge in the morning for the first 30 – 45 minutes after waking. This is known as Cortisol Awakening Response (CAR) and may increase morning anxiety.

Stress

The common demands of life, like taking care of your family, accomplishing a huge workload, paying the bills, and preparing for the future, are all stressors. The limbic system of your brain perceives stressors as threats, and that can make you feel anxious from the moment you wake up each morning.

Substance abuse

If you’re using or abusing drugs and/or alcohol, waking up with anxiety can be common. While substance abuse may not have direct links to anxiety, it is known to increase anxiety symptoms. 

Relationship struggles

Some studies show that the energy in a relationship may affect how well you sleep at night and how rested and calm you wake up in the morning. 

Physical health problems

If you’re dealing with a chronic health condition, it’s natural to be stressed. Anxiety is common for those who have heart disease, diabetes, cancer, asthma, hypertension, and other serious health-related issues. Waking up with anxiety in the middle of the night or in the morning can be common when you have a serious medical condition. 

Financial stress

Worrying about money is a normal stress for many adults. Especially if you’re financially insecure, waking up with anxiety about how or when you’ll be able to pay rent, buy groceries, or cover bills is not unreasonable. 

Mental health conditions

Like our physical health, mental health conditions can weigh heavily on our psyches. Living with bipolar disorder, depression, or another mental health disorder can result in heightened anxiety or anxious thoughts at all times of the day, even in the mornings.

“If you find yourself waking up feeling anxious, ask yourself what happened the night before? What were you thinking about before you went to bed? These questions can help you identify the cause of your anxiety.”

Talkspace therapist Bisma Anwar, LMHC

Fortunately, there are various techniques you can employ, beginning right now, that are known to alleviate morning anxiety symptoms. You can practice these daily upon waking and decrease the frequency and intensity of morning stress.

6 Calming Techniques to Avoid Waking Up with Anxiety

Wondering how to stop waking up with anxiety? You’re not alone. Let’s review some techniques that have been found to help many people wake up more confidently, calm, and energetic, ready to face their day. 

Though you might not be able to totally prevent the feeling of anxiety or panic you experience when you first wake up, you can help lessen the physical symptoms and severity with natural remedies for anxiety. Try using any or all of these methods right away. 

“There are many ways to help calm your anxiety. You can do a guided meditation, do yoga or a workout, engage in a deep breathing exercise, have a healthy breakfast, listen to relaxing music, take a walk, or write a journal.”

Talkspace therapist Bisma Anwar, LMHC

Change your diet

The foods and beverages we choose to consume have an effect on our mood and functioning. Neurotransmitters, hormones, and other biological chemicals are all synthesized in our bodies based on the nutrients (or lack thereof) we get through our diet.

Studies show certain foods are associated with anti-anxiety effects. These include: 

• Brazil nuts
• Eggs
• Pumpkin seeds
• Chamomile
• Yogurt
• Turmeric
• Dark chocolate
• Fatty fish like mackerel and salmon

Consider adding more of these foods in your daily diet to help your anxiety levels.

Also, you might want to watch your intake of caffeine and other stimulating substances. If you’re already prone to anxiety, caffeine might exacerbate those symptoms. A glass of warm lemon water or decaf tea with honey in it may not be as exciting as that strong cup of coffee, but it can definitely be more calming.

Meditation & deep breathing (pranayama)

Mindfulness meditation offers many benefits to improve emotional and mental health. You can do it anywhere, without any equipment or memberships. Most communities have group meditation courses and support available. There are several different meditation styles, each having benefits for generalized anxiety disorder. Even just five minutes of meditation or deep breathing exercises for anxiety daily can have measurable benefits.

Leave the television off & opt for music

Repetitive exposure to negative stories like what we see and hear in the mainstream media these days has been linked to increased anxiety. If you don’t like the silence in the morning, try putting on some calming music to create a more relaxing environment. Remember, “calming” doesn’t have to be the same for everyone. You might prefer classical music, jazz, acoustic…try whatever is soothing to you.

Exercise

There are several various ways that daily exercise helps to alleviate a high anxiety level, including:

• Diverting your attention from what’s making you anxious
• Activating executive functions in the brain
• Decreasing muscle tension
• Altering brain chemistry

Regular exercise builds up resources in the body that help increase resilience to erratic emotions. Exercise actually changes your brain chemistry by increasing the availability of neurochemicals that work against anxiety, including gamma-aminobutyric acid (GABA), serotonin, various endocannabinoids, and brain-derived neurotrophic factor (BDNF).

Journaling

Taking a few minutes each morning or at night just before bed to jot down your anxious feelings or thoughts can help to calm your mind and focus your thoughts. If you’re journaling in the morning, try tracking your dreams from the night before.

Solidifying your relationship with yourself is an excellent way to decrease nighttime anxiety. Doing so can help you stay in touch with your goals and aspirations and spot negative emotions creeping up on you as they occur.

Create a morning routine

Develop a realistic routine for your mornings, and then stick to it. Having a schedule helps you stay focused on your goals and avoid distracting thoughts and actions. It can also let you feel more steady, which can reduce anxious feelings that might stem from a feeling of being out of control. Additionally, knowing you have a routine to wake up to in the morning might help you stop waking up with anxiety in the middle of the night.

Learning How to Manage Anxiety Day-to-Day

If you’re waking up with anxiety every morning, cognitive behavioral therapy (CBT), exposure therapy, and other types of therapy for anxiety and techniques can help. Working with a therapist, you’ll learn new coping skills for how to treat anxiety that can work to decrease your morning stress.

You might also consider taking prescription medication for anxiety like benzodiazepines, anti-anxiety drugs, beta-blockers, or antidepressants, but note that these are often associated with adverse side effects and do little to solve the core problem causing your anxiety. If you and your doctor do decide to try medication for generalized anxiety disorder, it likely will be a short term solution that’s coupled with effective, proactive strategies like those we’ve discussed here today. 

Focusing on holistic approaches like mindfulness meditation, taking a relaxing bath, setting and being committed to goals, and showing gratitude are all simple, effective ways to combat waking up with anxiety every morning. 

Each of them can help to reduce morning anxiety symptoms so you can have calmer, happier days. If you’re ready to start your journey and take steps to learn how to stop waking up with anxiety, Talkspace can help. Our approach to online therapy makes the process as easy as possible. Get started by connecting with a therapist for a possible anxiety diagnosis.

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