Recognizing Anxiety & Stress
Is that me talking or just my stress?
After completing this module, you will be able to...
Explain how to recognize signs of anxiety in yourself and others
Given a list of signs of anxiety or stress, you will be able to describe signs and symptoms of stressors and/or triggers, when experienced or exhibited by another person, with high accuracy.
Introduction
Anxiety and stress can show up in your life in many different ways so it's important to learn how to recognize it. One key part of this is understanding your needs so that you can check in with yourself and effectively pick out helpful coping tools. Along with that, you can also be a strong supporter of your loved ones by being able to identify when they may be anxious or stressed and need a friendly check in.
Note: Though we will be teaching you how to identify your needs and how to recognize anxiety and stress, it's important to remember that everyone may experience anxiety and stress differently so these are just general tips.
In the previous modules, you learned about what anxiety and stress are and some common symptoms that you may experience.
In this module you're learn about how to recognize anxiety and stress in yourself and others.
01
Physiological needs
Related directly to survival including food, water, shelter, clothing, and sleep
02
Safety & security needs
Various forms of stability and protection from harm such as health, employment, and access to resources
03
Love & belonging needs
Your sense of connection, friendships, and intimacy
04
Self esteem needs
Your own freedom, respect, and recognition
05
Self actualization
Your own purpose, acceptance, and personal growth
Get to Know Your Needs
Dealing with anxiety and stress can feel significantly easier if you know what you need to feel better. Sure, easier said than done but you can start by breaking down what our basic needs are to help you.
Abraham Harold Maslow created the Hierarchy of Needs theory which gives us an idea of what we need to feel fulfilled. There are five types of needs that we have and they must be met in chronological order to be fulfilled.
If any needs are not met, then fulfilling them could alleviate some stress or anxiety. Once you are familiar with basic needs, here are some questions you could ask yourself to make sure your needs are met.
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Am I hungry or thirsty?
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Do I need sleep?
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Do I have a place to stay?
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Do I have adequate clothing?
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Do I need medical attention?
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Do I have access to resources?
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Is there someone I can call or go to if I need help?
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Do I feel good about myself?
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Is there anything I can do to improve my personal growth?
Sometimes, it is a good idea to check on yourself or others so that your needs are met. It could prevent stress or anxiety from emerging.
Pay Attention to Symptoms
Some common signs of anxiety can include, but not limited to (sorted into three categories):
Mental:
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Irritability
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Feeling overwhelmed
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Excessive worry or fear
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Nervousness
Physical:
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Elevated heartbeat
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Sweating
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Headaches
Behavioral:
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Changes in appetite
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Isolating yourself from others
If you recognize any of these symptoms in a friend or family member, making an effort to communicate with them can go a long way.
Be Aware of your Triggers and Stressors
Personal triggers or stressors are specific situations, conditions or stimuli that can invoke a strong reaction.
Here are examples of some common triggers or stressors (sorted into four categories of anxiety types):
Social Anxiety:
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Public speaking
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Moving through a large crowd
Physical Anxiety:
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Something causing physical pain
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Getting into an accident
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Becoming ill
Environmental Anxiety:
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Natural disasters
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Fear of climate change
Emotional Anxiety:
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Worrying about an event
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Breaking up with a significant other
Scenario 1
You bring your friend to a party and they appear nervous, reserved, and isolate themselves into the corner. This could be due to social anxiety. Check on your friend to offer support and be a friendly face.
Scenario 2
You’re assigned to do a class presentation that counts for a significant part of your final grade. Upon hearing this you feel your heart start to race and start to sweat. You begin uncontrollably worrying about doing well and not clamming up. This could be signs of performance anxiety resulting from wanting to do well.
Scenario 3
You and your friend have been staying up extra late recently cramming in some studying for your final exam. You notice yourself feeling more irritable than usual and your friend is a little more snappy than usual too. You find yourself low on energy and getting headaches more than usual too and your friend has expressed more difficulty in concentrating. This could be signs of stress showing you and your friend’s needs aren’t being met.
