Understanding the difference between stress and anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Stress vs anxiety. They feel similar but what’s the difference? Explore the symptoms of stress and anxiety, plus learn effective, practical tips to manage both.
Stress and anxiety. They’re similar, but also different. Both stress and anxiety can cause similar physical symptoms like a fast heartbeat or rapid breathing, which is why it's easy to get them mixed up. But it’s important to understand the differences so you know not just what you’re dealing with, but the more effective way to deal with it. So what actually is the difference between stress and anxiety? Let’s dive in.
Stress vs anxiety
You know when you're prepping for a big presentation or dealing with a tight deadline, and you feel a building tension and/or pressure? That's stress. It's a reaction to a specific event or situation. The stress usually fades away once the event is over or the problem is resolved.
Anxiety, on the other hand, is a bit different. It's like this persistent sense of unease that lingers even when there's no specific stressor present. It's worrying excessively about what could happen in the future rather than responding to what's happening right now.
So the key difference here is that stress is tied to a specific event, while anxiety often sticks around even when the triggering event is over.
Both experiencing stress and anxiety from time to time is a normal part of the human experience. The key is recognizing and taking steps to manage these feelings, whether through mindfulness, deep breathing, or even just taking time for yourself. We all have our methods, and what works for one person might not work for another, so finding what's best for you is important.
Believe it or not, stress and anxiety aren't all bad. In fact, they can have their benefits.
Stress can serve as a motivator, pushing us to meet deadlines, ace that presentation, or confront challenges head-on. Stress signals that something important is at stake and can help us perform at our best.
Similarly, anxiety can heighten our senses and create more alertness, preparing us for potential threats. It can make us more cautious, helping us avoid harmful situations. So, while too much stress or anxiety can be detrimental, in moderation, they can play a crucial role in our survival and success.
What do stress and anxiety feel like?
Life can be a whirlwind sometimes. Amid all that busyness, pinpointing how we feel is not always easy. Are we stressed? Anxious? Both? Neither? To help us navigate that confusion, let's outline the typical symptoms you might experience with stress and anxiety.
Stress can make you feel:
Irritable or angry
Generally unhappy
Overwhelmed by life
Lonely or isolated
Nauseated
Dizzy or lightheaded
Meanwhile, anxiety may often show up as:
A constant sense of unease or dread
Sweating even when you're not hot
Feeling nervous or jittery
Muscle tension or tightness
Feeling restless or "on edge"
Tingling or numbness in your hands or feet
Having difficulty concentrating or a sense of "brain fog"
If you notice that stress or anxiety is becoming a constant presence in your life and it's starting to interfere with your daily activities or cause you distress, it's time to seek help. We all feel stressed or anxious from time to time, but when it starts to feel like you're on an emotional rollercoaster that never stops or you're constantly worried or on edge, it's a sign you may need some support. Talking to your doctor, a trusted friend, or a family member can be a good first step.
The key differences between stress and anxiety
Now that we've outlined what stress and anxiety can feel like, you might think, "those seem pretty similar." And you're right, they can be. But, like two siblings, stress and anxiety are similar but different. Here's how:
1. The duration of stress vs anxiety is different
Like a sudden storm, stress usually passes once the triggering issue or situation is resolved. The clouds part, the rain stops, and things return to normal. However, anxiety is more like a constant drizzle, often continuing even after the original stressor has disappeared. It's this lingering quality that separates anxiety from stress.
2. The causes of stress vs anxiety are different
Stress has a more straightforward cause-and-effect relationship. It's typically a reaction to a specific challenge or problem, like a looming work deadline, a family disagreement, or an unexpected expense. Anxiety, though, can be a bit more elusive. It doesn't necessarily need a clear trigger and can surface out of worries or fears about future events, sometimes even when there's no realistic basis for these concerns.
3. The intensity of stress vs anxiety is different
Both stress and anxiety can range from mild to severe. However, anxiety often tends to feel more intense, creating a higher level of distress. It can be more debilitating, hindering daily activities and making it difficult to go about your life as normal.
4. The cognitive patterns associated with stress vs anxiety are different
When it comes to how they affect our thoughts, stress usually revolves around concerns about tasks that need to be done or problems that need to be solved. In contrast, anxiety often involves a broader array of worries. It's more about a fear of what could happen - the potential missteps, the possible problems, the imagined disasters.
Understanding these differences can empower you to better manage these experiences. It allows you to recognize whether you're dealing with a stress response to a specific situation or grappling with the more persistent nature of anxiety.
Does stress lead to anxiety? Or does anxiety lead to stress?
Stress, especially intense or prolonged stress, can sometimes set the stage for anxiety. When you're dealing with high stress levels for extended periods, your mind can start jumping into the future, worrying about what might happen next. Before you know it, you're caught in a cycle of 'what ifs' and worst-case scenarios. So yes, in some cases, stress can lead to anxiety.
But what about the other way around? Can anxiety lead to stress? In some ways, it can. If you're constantly feeling anxious, worrying about potential problems or negative outcomes, that can create an inner state of stress. You might find yourself feeling overwhelmed by your worries, and so begins a closed loop cycle of stress. Then there are the normal daily annoyances, like traffic or a snarky text message, which, paired with anxiety, can cause stress levels to skyrocket.
This isn't the case for everyone though. Some people experience stress and anxiety separately, while others might find them intertwined. What's important is not to focus too much on whether one causes the other but to understand that both are a natural part of life.
However, if you find you’re losing sleep, your appetite has changed, you're feeling withdrawn, or you're just not enjoying the things you used to, this signals that it's time to reach out to a professional. Remember, therapists and counselors are trained to help you understand and manage these feelings. Everyone, including you, deserves to feel good and live their life to the fullest.
Remember that the goal is not to eliminate stress or anxiety completely but to develop strategies to manage them effectively.
How mindfulness helps to relieve stress and anxiety
Here's where mindfulness comes in. Mindfulness, simply put, is paying attention to the present moment non-judgmentally. It's like a mental pause button that allows you to step back, take a breath, and respond to stress and anxiety in a more helpful, adaptive way.
Practicing mindfulness is simpler than you think.
Start by slowing down: Whether it's your morning coffee or a walk around the block, slow down and savor the experience. Notice the sights, sounds, smells, and sensations around you. A great place to start is Mindfulness Tools with U.S. Surgeon General, Dr. Vivek Murthy.
Practice mindful breathing: Focus on your breath. Notice how it flows in and out. If your mind wanders, gently bring it back to your breath. It's a simple but powerful practice. If you’d like some guidance, try Breathing Room with Prof. Megan Reitz.
Embrace acceptance: Mindfulness isn’t about blocking out thoughts or emotions but about accepting them without judgment. Notice your thoughts and feelings, acknowledge them, and then let them pass.
Incorporating mindfulness into your everyday life can help you manage stress and anxiety. It's not a magic solution, but a tool—one of many in the toolbox of mental wellbeing. We’re dedicated to helping you build that toolbox, providing resources like guided meditations, breathing exercises, and mindfulness practices to help you navigate the ups and downs of life.
Here are some of our favorite stress and anxiety busters:
Overcome Stress and Anxiety with Dr. Julie Smith
Walk Away Stress with Dr. Eric Lopez, Ph.D
Mindfulness for Beginners with Jeff Warren
Anxiety Release with Elisha Goldstein
Unwind into Sleep with Chibs Okereke
Your questions on stress and anxiety, answered
What comes first, stress or anxiety?
It varies for everyone. Some people may experience stress first, which can then lead to anxiety. For others, anxiety may be a constant presence that triggers stress.
How does stress turn into anxiety?
When stress becomes chronic or intense, it can sometimes trigger anxiety. This usually happens when the mind is on high alert for future stressors, creating a cycle of worry and fear.
Can you have anxiety without stress?
Yes, it's possible. Anxiety can occur without a specific stressor, often linked to a general sense of worry or fear about potential future events.
What are 5 emotional signs of stress?
Emotional signs of stress can include feeling:
Irritable
Overwhelmed
Anxious
Unhappy and/or
Isolated
Calm your mind. Change the world.
Stress and anxiety are hard. Getting relief doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
