Stress & Anxiety: what it is and how we help

Stress and anxiety at a glance

Stress is the body's response to pressure, and in short bursts it is normal and useful. When it becomes constant, or when worry feels out of proportion and hard to control, it can turn into anxiety that affects sleep, digestion, concentration and pain. Anxiety is very common and very treatable, and physical therapies can support psychological care rather than replace it.

Symptoms of stress and anxiety

• Constant worry, racing thoughts or feeling on edge
• Difficulty sleeping or waking unrefreshed
• Tight shoulders, jaw clenching and tension headaches
• A racing heart, shallow breathing or dizziness
• Stomach upset, bloating or changes in appetite
• Irritability, low concentration and avoiding situations

What causes stress and anxiety?

Work and financial pressure, relationship difficulties, health worries, caring responsibilities, major life changes and past trauma are common drivers. Poor sleep, caffeine and alcohol can make symptoms worse. Some people are more prone to anxiety because of genetics or temperament.

How are stress and anxiety treated?

For generalised anxiety, NICE recommends a stepped approach starting with self-help and psychological therapy such as cognitive behavioural therapy (CBT), with medication considered when symptoms are more severe. Regular exercise helps both prevention and recovery.

How we help in Chiswick

• Clinical psychology: with Prof (Dr) Diwakar Sukul, Chartered Clinical Psychologist, in person or by secure video.
• Acupuncture: many patients find it calming; some trials suggest benefit for anxiety symptoms.
• VedaPulse: heart rate variability testing that shows how stress is affecting your nervous system and tracks change.
• Yoga, tai chi and qi gong: breathing and movement practices with evidence for reducing stress.
• Ayurveda: routine, sleep and calming therapies such as Shirodhara.

What does the evidence say?

CBT has the strongest evidence for anxiety. Exercise, yoga and tai chi reduce stress and anxiety symptoms in many studies. Evidence for acupuncture is promising but less certain. Read how stress affects your body.

What does anxiety feel like in the body?

Anxiety is not only in the mind. It triggers the body's stress response, causing a racing or pounding heart, fast shallow breathing, a tight chest or throat, sweating, trembling, butterflies or nausea, dizziness and muscle tension. Recognising these as anxiety rather than a sign of danger often helps them pass more quickly. New chest pain should always be checked by a doctor.

How to calm anxiety quickly

• Breathe slowly with a longer out-breath, for example in for four and out for six
• Name five things you can see, four you can hear and three you can touch to ground yourself
• Relax your shoulders and jaw and unclench your hands
• Go for a short walk to use up the stress response

Stress or an anxiety disorder?

Stress is a response to a clear pressure and usually eases when the pressure passes. An anxiety disorder is more persistent: worry is hard to control and happens on most days for months, or panic attacks lead you to avoid places and situations. Both are common, and both respond well to support. Read more about generalised anxiety disorder and social anxiety.

What to expect at Omnia

We begin by listening: what is causing pressure, how it affects your sleep, body and daily life, and what support you already have. Depending on your needs, your plan may include clinical psychology, acupuncture, VedaPulse stress testing, yoga or tai chi. We move at your pace and can signpost you to your GP or NHS Talking Therapies if that is the better route.

What you can do at home

• Try slow breathing: in for four, out for six, for five minutes
• Move every day, ideally outdoors
• Limit caffeine after midday and keep alcohol low
• Talk to someone you trust, or contact your GP

For practical help, see how to cope with anxiety, what a panic attack is and anxiety symptoms.

Stress can show up in surprising ways. See whether stress can cause vertigo, and try our ginger tea for stress.

Blood tests that can help

Some physical conditions, such as an overactive thyroid, can feel like anxiety. Our Thyroid blood test (£59) is a sensible first check. Our guide to blood tests for anxiety explains which tests can help and which cannot. Blood tests are taken at our Chiswick clinic, with no GP referral, and you receive a clear results report, with a GP review available at an additional cost if you would like one. See every blood test and price.

Omnia Lifestyle is at 8 to 9 Bedford Corner, Chiswick W4, two minutes from Turnham Green. Book online or call 020 4515 0000.