There’s a fine line between stress and anxiety. Both are emotional responses, but stress is typically caused by an external trigger. Anxiety, on the other hand, is defined by persistent, excessive worries that don’t go away even in the absence of a stressor.
This might feel like a persistent unease, sudden mood swings when plans change or withdrawing from social coffee breaks because your mind is too busy “scripting” future conversations. Changes in sleeping or eating habits are common ways we try to soothe this restlessness.
Key Signs
- Persistent unease or excessive worrying even outside of work hours
- Racing thoughts and difficulty “switching off” mentally
- Avoiding social interactions such as coffee breaks or meetings
- Changes in sleep or eating habits
- Physical symptoms such as shallow breathing, muscle tension, or stomach discomfort
Triggers
- Uncertainty about work performance, job security, or future outcomes
- Navigating difficult workplace dynamics or unclear communication
- Feeling unsupported or lacking control in professional environments
- Pressure to meet expectations or avoid mistakes
- Social comparison and overstimulation from constant online exposure
Impact
- Mental fog and difficulty concentrating on tasks
- Physical exhaustion from prolonged worrying and hypervigilance
- Reduced productivity and decision-making ability
- Increased withdrawal from colleagues or social situations
- Strain on emotional wellbeing and work-life balance
Anxiety can manifest as perfectionism, avoiding certain classes or social groups or “analysis paralysis” – where you’re so worried about making the wrong choice that you can’t make any choice at all.
Key Signs
- Perfectionism and fear of making mistakes
- Avoidance of certain classes, assignments, or social groups
- “Analysis paralysis” when making decisions
- Racing thoughts, overthinking, and difficulty relaxing
- Physical symptoms such as stomach discomfort, fatigue, or restlessness
Triggers
- Academic pressure and uncertainty about the future
- Fear of judgment, rejection, or failure
- Social stressors such as peer dynamics or fitting in
- Overexposure to social media comparisons and unrealistic expectations
- Feeling unsupported or overwhelmed by responsibilities
Impact
- Difficulty concentrating and completing tasks effectively
- Increased procrastination and avoidance behaviours
- Emotional exhaustion and reduced motivation
- Withdrawal from social or academic opportunities
- Lower confidence and heightened self-doubt over time
Anxiety often involves the “mental load” of anticipating everyone else’s needs. It’s the constant scanning for potential risks to your family’s well-being, which can sometimes manifest as a need for total control or a feeling of being “on edge”, unintentionally disrupting the emotional ease of the household.
Key Signs
- Constant worry about family wellbeing and future problems
- Feeling “on edge” or unable to fully relax
- Overplanning or needing excessive control over situations
- Difficulty sleeping due to persistent mental scanning
- Physical tension, fatigue, and racing thoughts
Triggers
- Uncertainty about children’s safety, health, or future
- Managing multiple responsibilities and family needs simultaneously
- Feeling unsupported in caregiving responsibilities
- Financial, relationship, or household pressures
- Exposure to social comparison and idealized parenting standards online
Impact
- Chronic mental and physical exhaustion
- Reduced emotional ease within the household
- Increased irritability, overthinking, or controlling behaviours
- Difficulty being fully present and relaxed with loved ones
- Strain on personal wellbeing and family relationships
Ways to find relief
- Eliminate the stressor: Evaluate whether you can change the situation that is causing you anxiety – perhaps by dropping some responsibility, relaxing your standards or asking for help
- Spend time with friends who make you feel seen and supported, rather than drained
- Exercise regularly and eat healthy, a diet high in a variety of nutrients can both protect health and provide more physical energy to deal with challenges
- Try progressive muscle relaxation – shown to reduce anxiety and improve overall mental health
- Establish a good sleep routine
- Try being out in nature
If your anxiety does not respond to these coping techniques or if it is affecting your day-to-day functioning or mood, consider talking to a mental health professional.