You feel nervous, thoughts racing and a lot on your plate, but is it actually Generalized Anxiety Disorder or just good old-fashioned stress?
Anxiety and stress can often come around the same time, and look alarmingly similar. The good news is we can figure out which is which, and then help you feel better!
Step one: How long have you been feeling this way?
Typically with Generalized Anxiety Disorder we look for symptoms for 6 or more months and may include:
Restlessness or feeling keyed up or on edge.
Being easily fatigued.
Difficulty concentrating or mind going blank.
Irritability.
Muscle tension.
Sleep disturbance (difficulty falling or staying asleep, or restless, unsatisfying sleep)
These symptoms tend to revolve around many different ideas and thoughts, not ONE specific concern.
Step Two: Has anything significant happened lately?
This is where we can start to see if it is STRESS or ANXIETY. If your racing thoughts, and restlessness started around the same time as a new external stressor i.e. you started a new job, it may be a safe bet that yours is STRESS.
Step Three: Does your symptoms start to decrease when the stress is eliminated?
For example, if you've been dreading going to the doctors for fear they will give you a poor diagnosis; then you take the plunge and go see the doctor. Afterwards (assuming there was nothing wrong) does you symptoms start to improve or are you now worried about work/kids/spouse etc?
This is the key with stress, the emotions start to ebb away within hours/days or weeks depending on the severity of the stress. The more severe or the longer the stress the longer it will take for the stress to drain out of your body.
With Generalized Anxiety Disorder (GAD), it will just morph into another fear or anxiety. Health anxiety can turn into anxiety about work, or social situations etc.
Step Four: "Pull the band-aid off"
The key with both is to "pull the bandaid off" and pursue the solution to decrease either the stress or anxiety. Health anxiety? Call the doctor? Overwhelmed with a big project at work? Set a time aside to work on it.
With both they will inevitably get worse if we avoid them; avoidance may cause a slight and temporary improvement in anxiety, but will ultimately only cause anxiety to worsen. In this way avoiding external stressors will cause anxiety if avoided long enough.
Step Five: Soothe Body and Nervous System
Once you've completed the task at hand to help decrease your internal, or external stressors, it's time to calm your body and nervous system.
Breathing Exercises
Exercises/Yoga
Ice Therapy
Social Support
Relaxing activities: drink tea, warm bath etc.
In the end GAD tends to be internal stressors that morph into new stressors, and stress can be fixed by altering our environment. While theres an undeniable link, it's important to know the difference; you are not doomed to feel either anxious or stressed forever. Good Luck!
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