• Trouble sleeping
• Elevated or "pounding" heart rate 
• Dizziness or lightheadedness
• Upset stomach
• Moodiness or irritability
• Trouble concentrating 
• Feeling overwhelmed
• Aches, pains and cramps

Stress and anxiety share many of the same symptoms, both physical and mental. Anxiety can be longer lasting, more extreme, and it can also feel unmanageable. Here are some symptoms of anxiety:

• Feeling like you're floating
• Muscle tension
• Feeling tense or jumpy
• Anticipating the worst and being watchful for signs of danger
• Elevated heart rate
• Difficulty with concentration
  
• Shortness of breath
• Shakiness
  
• Feeling sick to your stomach
  
• Irritability 

Here are some things that you can do when you feel stressed: 

• Take deep breaths to center yourself. Deep breathing has a calming effect on your nervous system.
  
• Get moving! Take a walk, dance, jump up and down! Movement helps your body process stress-related hormones.
• Tell Someone. Talk to a trusted friend or family member about how you are feeling.
  
• Avoid caffeine and nicotine. These stimulants will make your symptoms worse.
• Connect. Remember, you're not alone! Connect with nature, hug your dog, or do an activity with a friend or family member.

You can manage anxiety by learning different ways to calm your mind and body. This helps slow down your heart rate and breathing, so your body can recognize that you’re not in danger.

• Eat well-balanced meals and avoid caffeine, alcohol and nicotine.
• Go outside for physical activity at least once a day.
• Do an activity or hobby you enjoy.
• Get plenty of rest. Your body and mind need to re-energize each night.
• If you notice your mind racing or worrying about the past or future, take a minute to breathe deeply. Then, name five colors or objects you see around you.
  
• Practice guided imagery. Imagine a safe or happy place. What do you see, smell and feel when you are there?
• Write a gratitude list.
  
• Express yourself! Try to avoid holding in feelings day after day.
  

In an anxiety attack, people may feel fearful. They may feel their heart racing or a shortness of breath, but it's very short lived. It's often caused by a stressor or trigger. When the stressor or trigger goes away, so does the anxiety attack.

A panic attack doesn't come in reaction to a stressor. It comes on abruptly. Alongside the physical symptoms described above, it can give you feelings of terror even if there is not an actual threat or danger.

Severe stress can trigger panic attacks. Panic attacks can also be caused by medical conditions.

The good news is, most of the time your stress and anxiety can be managed without medication!

There are many activities that you can do to calm your brain and body. And, you can train your brain so it's easier for you to manage stress.

Medication can be helpful, and sometimes it is necessary. Be aware that it can also be addictive, so think of it as a last resort.

If you think you might need medication, consult your medical professional.