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Coping with Anxiety and Stress: Strategies and Techniques

Updated: Aug 1, 2023

Are you feeling overwhelmed and stressed out? Do you find yourself constantly worrying or struggling to relax? You're not alone. Anxiety and stress affect millions of people worldwide, but fortunately, there are effective strategies and techniques that can help manage these feelings. In this blog post, we'll explore different coping mechanisms for dealing with anxiety and stress so you can feel more balanced, calm, and in control of your life. Whether it's through mindfulness practices or physical exercise, let's discover what works best for you!

Differentiating between Anxiety and Stress

Anxiety and stress are often used interchangeably, but they are actually quite different. Anxiety is a mental health disorder characterised by persistent and excessive worry or fear. Stress, on the other hand, is a response to a physical or psychological threat. While both anxiety and stress can cause physical symptoms, anxiety is usually more associated with mental symptoms like racing thoughts, insomnia, and irritability. Stress is more likely to cause physical symptoms like fatigue, headaches, and muscle tension. There are several different techniques that can be used to cope with anxiety and stress. Some people find that relaxation techniques like deep breathing or progressive muscle relaxation help to reduce their symptoms. Others find that exercise or journaling can be helpful in managing anxiety and stress. If you are struggling to cope with anxiety or stress, it is important to seek out professional help. A counsellor can assist you in developing a plan to manage your symptoms and help you to feel better. Anxiety counselling and stress counselling can go a long way to start feeling better. If you would like to talk to someone about your feelings of anxiety or stress then please reach out to us at Orchard Counselling here today.

The Causes of Anxiety and Stress

Anxiety and stress can have many different causes. It might be caused by something specific, like an upcoming test or a job interview. Or it might be caused by more general things, like worries about money or relationships. Some people are more prone to anxiety and stress than others. This might be due to genetics, brain chemistry, or past experiences. For example, someone who has experienced trauma in the past may be more likely to feel anxious in stressful situations. There are also some medical conditions that can cause anxiety and stress. These include thyroid problems, heart disease, and diabetes. If you think your anxiety or stress might have a medical cause, it's important to see a doctor for a diagnosis. Anxiety and stress can also be caused by substances like caffeine and alcohol. If you find that your anxiety is getting worse after drinking coffee or having a few drinks, you might want to cut back on these substances.

The Effects of Anxiety and Stress

Anxiety and stress can have a number of negative effects on our bodies and minds. When we're anxious or stressed, our heart rate and blood pressure increase, and we may experience chest pain, shortness of breath, stomach problems, headaches, sweating, and dizziness. Anxiety and stress can also make us more susceptible to colds and other illnesses. In addition to physical symptoms, anxiety and stress can also lead to emotional difficulties. Stress can lead to developing a mental health problem, such as depression. We may feel irritable, tense, or on edge. We may have difficulty concentrating or sleeping. We may also feel like we're in constant danger or that something bad is going to happen. If left unchecked, anxiety and stress can have a profound impact on our lives. They can interfere with our work, our relationships, and our ability to enjoy life. If you're struggling with anxiety or stress, it's important to seek help from a mental health professional who can help you develop coping strategies and techniques.

Coping Strategies for Anxiety and Stress

Anxiety and stress are a fact of life for many of us, but there are many different coping strategies that can be effective for anxiety and stress. Some people find that having a course of counselling can help them to change their thinking patterns and manage their stress and anxiety. Talking to a professional counsellor can go a long way to alleviating the symptoms of stress and anxiety and managing the effects. At Orchard Counselling we work hard to provide affordable counselling for people in the Wantage area.

Some other coping strategies that have been helpful to some are:

  • Relaxation techniques such as yoga or meditation. These can help your mind and body to relax, meaning you sleep better.

  • Exercising regularly. This can help to reduce stress levels as it releases endorphins, which have mood-boosting effects.

  • Journaling. Writing in a journal regularly can help to identify fears and prioritise any concerns you may have.

  • Breathwork. Taking deep breaths and focusing on your breathing can help to calm your “flight or flight” response to anxiety and stress.

  • Trying to make healthy lifestyle choices, like a balanced diet, getting enough sleep, and drinking less alcohol.

It is important to experiment with different coping strategies to see what works best for you. Everybody is different and what works for one person may not work for another. It is also important to remember that there is no “right” way to cope with anxiety and stress – what matters most is that you find something that helps you to feel better.


Anxiety and stress can be overwhelming, but by taking the time to develop skills that are specifically designed to help cope with these emotions, we can learn how to better manage them. From breathing techniques and mindfulness meditation, to lifestyle modifications such as a healthy diet and regular exercise, there are plenty of strategies out there that can help us reduce our stress levels and lead happier lives. With practice, patience and dedication you will find yourself in a better place mentally so don’t give up! Reach out to us at Orchard Counselling today to get started with affordable counselling in Wantage, and start making a difference to your stress and anxiety.

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