Your palms are sweaty and your heart rate increases. There is a slight tightness in your chest and you feel a headache coming on. You look at the clock and see that your sixteen-year-old has been gone with the new car for only 20 minutes. You smile, with the realization that you are feeling some of the physical symptoms that can be caused by stress or anxiety and tell yourself to take a deep breath, and relax. The car will be fine.

Stress is a normal part of life. In fact, it can be a positive aspect when delivered in small doses. For instance, a college student who feels a normal amount of stress regarding an upcoming exam may be compelled to study harder in order to make a good grade on the test. If that same student worries for weeks about the test, however, and these worries impact her sleep or eating habits, the stress has increased to unhealthy levels and may actually hinder the student’s study progress.

Anxiety can display itself in a number of ways. One of these is through physical symptoms. These include: headaches, dizziness, nausea, diarrhea, tingling, numbness, trembling, paleness, sweating, difficulty breathing, dry mouth, feelings of tightness in the chest, neck, shoulders or hands, muscle tension and increased heart rate.

Other symptoms are behavioral and include: pacing, restlessness, hyperventilation, hand ringing and finger tapping.

Cognitive symptoms may also be present and include: recurrent or obsessive thoughts, feelings of doom, confusion and an inability to concentrate.

Finally, anxiety can influence emotions. It can cause a person to feel panicked, tense, nervous and hyperactive.

Stressors are bound to crop up in our lives from time to time. When things are going, as they should, the stress will initially cause us to feel anxious, and then, when the stressor leaves (for instance when the final exam is complete, or your sixteen-year-old returns with the car) the anxiety also dissipates.

Things don’t always go as they should, however, and in some cases, people experience persistent and unrelenting feelings of anxiety. They feel anxious all the time. Often, the cause for the anxiety isn’t easily identified, which can serve to make the situation even more frustrating and stressful.

There are a number of things people can do to help themselves deal with stress in their lives. First, realize that the goal is not to eliminate stress, but to manage its negative aspects. Small amounts of stress can be positive and help us to be more productive.

Being aware of how you personally deal with stress and anxiety can help you choose a coping strategy. This self-awareness will also help you understand your stress triggers and identify early on when stress is beginning to affect you.  

This means you’ll be able to begin a relaxation routine, or an exercise session or remove yourself from the stress at its first signs.

If you are able to identify the cause of your stress, you may be able to alter the environment to eliminate or lessen the stress. For instance, for a student who has anxiety over final exams, studying diligently throughout the semester and having a feeling of well preparedness could help to lessen the fear of the final exam.

Lifestyle choices affect our ability to handle stress. Eating a healthy diet, getting enough sleep at night, exercising regularly and staying away from caffeine and alcohol all will help your ability to handle stress.

Talking to a friend or family member can help to alleviate feelings of anxiety and it can also help to identify causes of stress. If a friend isn’t available, many communities have resources or hotlines to help with problems of anxiety.

In addition to exercise, it’s been shown that relaxation techniques can help reduce feelings of stress. These may include deep breathing exercises, a warm bath or yoga, depending on what works best for the individual.

Sometimes, though, home treatment for stress and anxiety isn’t enough. If anxiety persists over a number of months and begins to impact a person’s ability to eat, sleep and be successful at work, it’s probably time to contact a health care professional. A physician will conduct a thorough examination of medical and psychological history, physical symptoms, lifestyle patterns and environmental factors. He or she will also rule out certain physical disorders that can cause symptoms similar to anxiety, as well as drug-induced symptoms. Depending on the all these variables, a diagnosis may or may not be made. There isn’t one medical test that can be used on its own to diagnose anxiety, so a combination of many factors is used.

It is known that some people are more sensitive to stress and are more likely to experience persistent anxiety. It is also known that anxiety tends to run in families. This may indicate a genetic component to anxiety. It also may indicate that children learn unhealthy attitudes and behaviors from their parents.

It’s important to note that everyone experiences anxiety in their lives and not everyone with anxiety will be diagnosed with an anxiety disorder. Also, not all patients with anxiety require medical treatment. If treatment is prescribed, it is often a combination of psychotherapy and medication.

Stress is an unavoidable part of life. In small doses, it can help us be more productive and “on our toes.” Learning to deal with stress by knowing its triggers and the symptoms it causes in your life can help keep stress in check and anxiety at a healthy level.

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Dr. Breyen is a board certified family practice physician at Raiter Clinic in Cloquet.