Stress vs. Anxiety: Learning the Difference

By Jade Caswell, MA, LMHC, NCC

            Stress and anxiety are common, similar mental health experiences, and may be difficult to differentiate at times due to overlap of symptoms. While stress is often time-limited and occurs in the presence of a stressor or 'trigger,' anxiety is a lasting feeling of worry or fear, even in the absence of an external stressor. Examples of triggers for stress may be family conflict, an upcoming exam, or having to give a presentation at work. Anxiety can be exacerbated by stressors, but can also be influenced by internal factors, such as trauma, past events, or phobias. Anxiety disorders are included in the Diagnostic and Statistical Manual of Mental Disorders and include some of the following: generalized anxiety disorder, social anxiety, specific phobias, and panic disorders. Anxiety disorders are common in the general population, with research from the National Institute of Mental Health indicating that 31% of Americans will experience an anxiety disorder in their lifetime.

            Symptoms of anxiety and stress often overlap, including feelings of tension, difficulty sleeping, worry and irritability; however, anxiety disorders may be more severe and persistent in the absence of treatment. Stress and anxiety may respond to lifestyle change-- healthy habits including mindful movement, adequate sleep and relaxation techniques. Psychotherapy and medications may also be an important part of an individual's treatment plan, particularly if symptoms are persistent and affect overall functioning. Psychotherapy can assist an individual understand factors influencing symptoms, help diagnose if applicable, process underlying feelings, and teach coping skills. One of the most effective psychotherapy approaches is cognitive behavioral therapy (CBT), which focuses on changing negative thought patterns related to the anxiety.

Our therapists at SanaMente Counseling (aka SMC Tampa) are trained and highly skilled in helping you resolve anxiety or stress in your life- Please give us a call at 813-335-9794. We'd love to talk to you!

Fall Routines

By Jade Caswell, MA, LMHC

                  As the seasons change and the temperature starts to drop, it may be a great time to re-evaluate our routines. Having a regular routine and rhythm to our days offer a host of benefits, including providing structure, predictability, improving mental health, reducing stress, improves sleep quality and building a sense of control. Building healthy habits can take time (but are worth the effort), as they often improve our mental and physical wellbeing. Read more below to learn about examples of small habits we can stack during our day to create structure.

1. Consider incorporating mindful movement into your day.

Movement can provide a host of benefits, including improving strength, reducing blood pressure and resolving stress. Think about time of day when considering where to incorporate more physical activity -- for instance, before work? after work? evenings or mornings? Think about when you have the most energy during the day, and what type of physical activity you can consider.

2. Aim for a consistent sleep schedule

Getting quality sleep can boost mood, focus, and emotional regulation. Prioritizing sleep may look like improving sleep hygiene around bedtime or sticking to a consistent schedule. Consider getting 7-9 hours of quality sleep.

3. Consider a self-care practice

Self-care can be essential in reducing stress, feeling less overwhelmed and caring for our mental and physical health. Examples of self-care include making a cup of hot tea after a long day, spending time socially, or catching up on a chapter of a favorite book. Consider where you can carve out some "me-time" during the day.

4. Eat regularly and consistently during the day

Diet can also play a huge role in how we feel and energy levels throughout the day. Aim for three meals and reach for healthy snacks throughout the day. Regular meal and snack timing helps maintain stable blood sugar levels and can prevent overeating and indigestion.

Interested in building a healthy routine that works for you? Please give us a call today at 813-335-9794.

We look forward to hearing from you!

Understanding Guilt and Shame: A Counselor’s Perspective

By Sandra I. Beekmann, MS, NCC, LCMHC

As a mental health counselor, I often sit with clients who carry heavy feelings of guilt and shame. These emotions can feel overwhelming, and while they are both natural human experiences, they affect us in very different ways. Learning to understand and separate them is an important step toward healing and self-compassion.

The Difference Between Guilt and Shame

Guilt is the feeling we get when we believe we have done something wrong or failed to live up to our values. It’s focused on behavior: “I made a mistake.” Guilt, when processed in a healthy way, can be useful. It helps us reflect, repair, and make different choices in the future.

Shame, on the other hand, cuts deeper. It’s not about what we did—it’s about who we are. Shame says: “I am the mistake.” When people internalize shame, it can lead to feelings of unworthiness, isolation, and self-blame. Unlike guilt, shame rarely motivates positive change. Instead, it often keeps us stuck in cycles of self-criticism.

How Guilt and Shame Show Up

Many of us learn from a young age to equate mistakes with being “bad.” Over time, this can create patterns of self-judgment that impact our relationships, career, and even our physical health. Some common ways guilt and shame may appear include:

• Over-apologizing or feeling responsible for things outside of your control.

• Avoiding situations where you fear judgment.

• Negative self-talk or a harsh inner critic.

• Struggling to set boundaries because of fear of disappointing others.

Moving Toward Healing

The good news is that guilt and shame don’t have to define you. With support, reflection, and practice, you can begin to shift the way you relate to these emotions. Some helpful steps include:

• Self-Compassion: Treat yourself with the same kindness you would offer a loved one.

• Separating Self from Behavior: Remind yourself, “I made a mistake, but I am not a mistake.”

• Talking About It: Shame thrives in secrecy. Sharing your feelings with a trusted friend, therapist, or support group can help release its power.

• Reframing Guilt: If guilt is pointing you toward change, use it as an opportunity for growth rather than punishment.

A Final Word

Both guilt and shame are part of the human experience, but they don’t have to control your life. If you find yourself weighed down by these emotions, know that you are not alone—and that healing is possible. Counseling can provide a safe, nonjudgmental space to explore these feelings and learn new ways to approach them with compassion. Contact us today 813.335.97.94 or office@smctampa.com