The difference between stress and anxiety and how to cope

Many people use the terms “stress” and “anxiety” interchangeably. But did you know that there are some important differences between them? Stress is your mind and body’s reaction to an upsetting external trigger. It’s an evolutionary response that developed to keep us safe from harm. Everyone feels stressed sometimes, especially in the face of things like loss, uncertainty, or instability.

On the other hand, anxiety happens when you feel symptoms of stress even when there is no external trigger or activating event. Anxiety causes the mind and body to respond to a threat that isn’t really there. Your mind may anticipate this imagined threat as impending danger, catastrophe, or misfortune. But whether you’re living with stress or anxiety, know that there are things you can do to cope. And learning more about the distinction between these two experiences can help you know when to consider seeking professional help.

Definitions of stress and anxiety

Stress is a state of worry or mental tension caused by a difficult situation. It’s a natural human response that prompts us to address problems in our lives. Everyone experiences stress occasionally, and it can stem from many different situations.

Anxiety is an emotion that causes increased fear, worry, and uncomfortable physical sensations. However, these symptoms do not necessarily happen in response to a present-day stressor. Anxiety causes worry about what could happen rather than something that has already happened or will happen, like a job interview. Chronic anxiety can be a sign of a clinical anxiety disorder that may require professional help.

One of the things that makes it difficult to tell the difference between stress and anxiety is their shared symptoms. Some common physical and mental symptoms of both stress and anxiety include:

• Unexplained aches and pains

• Fatigue

• Stomach problems

• Loss of libido

• Trouble sleeping

• More frequent illness

• Restlessness

• Irritability

• Loss of motivation

• Memory trouble

• Feeling overwhelmed

• Social isolation or withdrawal

• Increased substance use

• Trouble concentrating

• Sadness

• Appetite problems

Four key differences between stress and anxiety

There are four key differences between stress and anxiety. Understanding these distinctions can help you better understand yourself or someone you care about. But know that whether you’re experiencing situational stress or chronic anxiety, it’s OK to ask for help.

1. Severity: Stress and anxiety can cause many of the same physical and mental symptoms. But when these symptoms are severe and ongoing, it could be a sign of an anxiety disorder.

2. Duration: Stress is a temporary response to a challenging event. For example, you might feel stressed right before a job interview. Anxiety is a feeling of severe worry that can extend indefinitely. While stress will subside once the situation is resolved, anxiety doesn’t always go away, even when there isn’t an actual threat at hand.

3. Causes: Most people feel stressed when faced with a difficult situation or circumstance. There are countless reasons you might experience stress, and different people respond to situations differently. In contrast, anxiety doesn’t necessarily have a known cause or trigger.  It’s the feeling of excessive fear and worry that doesn’t go away, even in the absence of a stressor.

4. Impact: Since stress is a short-term experience, often over once the threat has gone away, its impact is temporary.  But frequent anxiety can lead to ongoing struggles with daily functioning and negatively affect your health and well-being over time.

Coping mechanisms for stress and anxiety

There are a variety of self-management techniques that can help reduce both stress and anxiety, including:

• Exercising regularly

• Eating a balanced, varied diet

• Getting adequate rest

• Expressing yourself through journaling

• Trying a mindfulness activity, like deep breathing

• Limiting your caffeine intake

• Strengthening your support system

• Setting realistic goals

• Considering the source of your stress and looking for ways to make positive changes

• Identifying and challenging unhelpful thoughts

• Establishing a consistent routine

• Making time for self-care

• Engaging in activities that hold meaning for you

When to seek professional help

If you’ve tried to manage your stress or anxiety on your own and it hasn’t gotten better, it might be time to consider seeking professional help. A therapist can listen to your concerns, provide an evaluation and diagnosis, and help you get the care you need.

Persistent, severe stress and anxiety could be a sign of an anxiety disorder. And while these conditions can be challenging to live with, they’re also highly treatable. Your provider can make recommendations about the right treatment for you. But some of the most common anxiety disorder treatments include a combination of:

• Therapy: Cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT) have both been proven effective in treating anxiety disorders. CBT helps people interrupt the negative thoughts that create anxiety and replace them with a different internal “script.” ACT leverages strategies like mindfulness and goal setting to reduce anxiety symptoms.

• Medication: There are many types of medications that are used to treat anxiety disorders. Your doctor or psychiatrist can help you decide which medication might be right for you.

• Lifestyle changes: While therapy and medication can help you manage your anxiety, a healthy lifestyle can also make a big difference. Take good care of your mind and body by getting plenty of sleep, eating a healthy diet, exercising regularly, and establishing a stress-management routine.

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