Spring brings the hope of possibility. The opening of new chapters is seen through graduations, new schools and first jobs. Longer days and warmer air invite anticipation, yet for many, this season of transition may heighten stress and anxiety. Change often carries a measure of uncertainty, nudging us beyond the familiar. This column explores what anxiety is, how it differs from stress and, most importantly, practical coping skills people can use in everyday life.
Although often used interchangeably, stress and anxiety are not the same. Stress arises when we lack the resources needed to cope with life’s demands. It is typically short-lived and linked to identifiable situations, such as work deadlines or social commitments. When we perceive a threat, the brain initiates a cascade of physiological changes. Stress hormones including adrenaline and cortisol prepare the body for a fight-or-flight response, sharpening alertness and mobilizing the energy needed to cope. As the situation resolves, the parasympathetic nervous system — the body’s natural calming mechanism — helps restore balance, allowing us to rest and recover.
By contrast, anxiety often develops from chronic stress. While stress tends to subside once the challenge has passed, anxiety can linger even without a threat, as if the brain’s alarm system has been left on. Under prolonged strain, the brain becomes increasingly sensitive to potential danger. Over time, the body begins to function as though it is perpetually under threat, sustaining a heightened state of alertness that is both emotionally and physically draining. This system, once designed to protect us, has become overprotective. Anxiety, therefore, is not a sign of personal weakness but a response rooted in human survival instinct.
Among the most widely recognized anxiety-related conditions is panic disorder. During a panic attack, people may feel they are losing control or in serious danger. Our internal alarm triggers symptoms such as a rapid heartbeat, dizziness, sweating and shortness of breath. Attacks can come on suddenly, making the experience deeply frightening. For many, the fear of another attack becomes as disruptive as the attack itself. Some begin to avoid certain places, such as crowded subways or other enclosed spaces, where escape may feel difficult or help may not be readily available. Like other forms of anxiety, panic disorder stems from the body’s overactive alarm system. When panic attacks persist and interfere with daily life, professional support is advisable.
Anxiety is manageable, and effective coping strategies exist. One of the most powerful is regular physical exercise, which benefits both the body and brain. Consistent movement supports healthier functioning of the prefrontal cortex. In simple terms, exercise helps the thinking brain guide the emotional brain, making it easier to respond to stress with greater balance. Deep breathing with longer exhalation is another relieving method. It engages the parasympathetic nervous system, allowing the body to relax while also increasing heart rate variability. As the breathing slows, the body shifts out of fight-or-flight mode into a steadier rhythm. Meditation offers similar regulatory effects. By strengthening attention and supporting prefrontal cortex control, it helps reduce threat sensitivity while encouraging a more stable internal state.
Another method centers on what clinicians refer to as “vagal tone.” The vagus nerve runs from the brain stem through the neck and into the chest and abdomen, playing a crucial role in calming the body after stress. A gentle massage behind the ear and along the sides of the neck, light pressure near the upper chest, or even humming can promote relaxation. Some people also find relief through temperature-based strategies, such as holding a piece of ice or splashing the face with cool water. Cold exposure activates the body’s natural diving reflex, which increases parasympathetic activity and reduces the heart rate. However, more intense approaches like cold showers should be used with caution, especially for those with underlying heart conditions.
Grounding techniques can help interrupt spiraling anxious thoughts. When the brain perceives danger, attention narrows and becomes fixed on perceived threats; however, grounding deliberately widens that focus. Identifying several things one sees, hears and feels can anchor us in the present moment, redirecting the brain away from alarm. Guided imagery is also beneficial. Visualizing a calm place associated with safety can ease physiological arousal and support emotional regulation. For some, reducing sensory input by closing the eyes, lowering noise or stepping into a quieter space helps settle the nervous system. Anxiety is often amplified by bodily sensations, and these practices can restore a sense of steadiness and control.
As spring unfolds, we can move through this season with awareness and balance. Perhaps it is not only a time for new beginnings but also an invitation to tend to our inner lives with care and compassion, allowing steadiness to take root well beyond the season itself.
Ma Kyung-hee holds a Ph.D. from the University of South Carolina and works in Seoul as an editor and researcher focusing on psychological well-being and community care.
Source: Korea Times News
