Stress vs. anxiety: how you can tell the difference
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is it stress or is it anxiety? It's not always easy to know the difference. Explore the symptoms and causes of stress vs anxiety and how you can treat them both.
Let’s say you’re at work, and your boss pings you at the end of the day to ask about a deliverable that you completely forgot about. Your stomach sinks, you start to sweat, and your heart is pounding as you race to turn in your assignment on time.
Later, at home, you start to obsess over your career. Are you good at what you do? Should you consider a different path? You start to feel tense and overwhelmed.
So which of those instances is stress and which is anxiety? Can you tell the difference? Both stress and anxiety can impact your mental health, but it’s important to understand their key differences. Once you can identify what’s bothering you, you can find the right tools—like mindfulness techniques—to feel better.
What’s the difference between stress vs anxiety?
Stress and anxiety can both make you feel worried or on edge, but the key difference lies in what triggers these emotions and how long they last for.
Stress is typically tied to a specific event and fades over time, while anxiety is more of a long-term state that isn’t always tied to a clear cause. Both can take a toll on your mental and physical wellbeing, so knowing which you’re experiencing can help you manage your feelings.
Symptoms of stress vs. symptoms of anxiety
While stress and anxiety are different, they can affect you mentally, physically, and emotionally in similar ways. Here are some of the symptoms you might experience.
Physical symptoms
There may be some overlap between the physical symptoms of stress and anxiety, including an upset stomach and rapid heartbeat. However, someone with stress may experience headaches, muscle tension, and fatigue, while anxiety results in sweating or trembling, shortness of breath, dizziness or lightheadedness, and jitters or tension.
Emotional symptoms
People with stress and anxiety both experience feeling restless, but other symptoms may be different. Stress can result in irritability or frustration, feelings of overwhelm, and mood swings. While anxiety is often marked by persistent worry or fear, overthinking or catastrophizing, difficulty managing uncertainty, and feeling overwhelmed by everyday situations.
Behavioral symptoms
If you have stress or anxiety, you may experience sleep issues, difficulty concentrating or focusing on tasks, and withdrawal from social situations. Some people with stress also report changes in appetite, and those with anxiety may have an inability to sit still.
What causes stress and anxiety?
Triggers for stress and anxiety can vary from person to person, and at different times in your life. Maybe your personal life is calm and peaceful, but your work life causes you stress. Maybe you love your job, but your personal relationships are hard to navigate. In spite of all the nuances, there are a few classic causes of stress and anxiety.
Causes of stress
The pressure you feel due to external events or situations is called stress, and it can become chronic if you ignore it. Stress isn’t entirely avoidable and a small amount of it can usually be managed when you’re feeling balanced. Plus, some stress is even good for you, helping you prepare for major life events or project deadlines.
Here are some reasons you might feel stressed in daily life:
Work demands: Deadlines, long hours, or conflicts with coworkers
Life changes: Major events like moving, starting a new job, or going through a breakup, even if the change is positive
Financial worries: Concerns about money, paying bills, or saving for the future
Health issues: Dealing with an illness or caring for a loved one with health problems
Daily responsibilities: Balancing many commitments, such as work, family, and personal tasks
If stress is causing you angst day to day, check out these seven tips for better stress management.
Causes of anxiety
Anxiety can be tied to stress, but it doesn’t always have a specific external cause. It’s often an ever-present hum in the background of daily life and sometimes you might feel anxious and not really know why. In fact, anxiety disorders can run in families, making some people more prone to them — and there’s no other trigger at all.
Here are some contributing factors to anxiety:
Past trauma: Experiencing a traumatic event, especially in childhood
Chronic stress: Long-term exposure to stress that keeps the body in a heightened state of alert
Personality factors: Being naturally more sensitive or having a tendency to worry
Mental health conditions: Having other mental health conditions, like depression
If you’re dealing with debilitating anxiety, explore these eight tips to help manage it.
How to treat stress and anxiety: 6 mindful tips to help you find your calm
Managing stress and anxiety can feel overwhelming, but small steps can make a big difference. Using a variety of mindfulness practices can help you stay calm when it all feels like too much. By focusing on the present moment, paying attention to your thoughts without judgment, and practicing a bit of gratitude, you can reduce the intensity of your stress or anxiety. Here's how to do it.
1. Focus on your breath when you feel stressed or anxious
When you start to feel stressed or anxious, pause and take a few deep breaths. Inhale slowly through your nose, hold for a few seconds, then exhale gently through your mouth.
Deep breathing can help calm your nervous system and tell your brain it’s time to relax. Here are seven more breathing exercises to try whenever you feel tension building.
💙 Try to Reset with the Breath during this meditation with Jay Shetty.
2. Practice gratitude to help shift your focus
Each day, reflect on what you’re grateful for, even if it’s something as simple as a hot cup of coffee or a smile from a stranger. Shifting your focus from stress to gratitude can help reframe your mindset and remind you of the positives in your life.
It’s okay if it feels a little forced at first, keep at it and you will start to feel the benefits of a consistent gratitude practice.
💙 If gratitude practice is new to you, explore our Gratitude Masterclass with Tamara Levitt..
3. Ground yourself in the present moment when you feel off
Reconnecting with your surroundings is a great way to pull your attention away from those anxious thoughts.
Focus on your senses: notice the sights, sounds, and smells around you. Take a moment to feel your feet on the ground or the texture of the chair you’re sitting in. This can help break the cycle of worrying.
💙 The 5-4-3-2-1 grounding practice can help you reset when you’re feeling anxious or stressed.
4. Set realistic goals that you know you can stick to
Don’t bite off more than you can chew: too many responsibilities can make you feel overwhelmed. Break large tasks down into smaller, more manageable steps, and set simple goals for yourself each day.
Start with what you can handle right now, and check things off as you go. This can make big challenges feel more achievable and help you reduce stress.
💙 Jay Shetty shares how you can find Perspective on Your Goals in this session of the Daily Jay.
5. Be aware of your screen time (especially at night)
Limit your screen time, especially before bed, to give yourself a chance to unwind. You may also want to turn off notifications for a few hours or set a specific time of day to check your phone. This can help you stop mindlessly scrolling or checking emails, which can increase anxiety and stress.
We know it can feel odd at first, so try replacing that screen time with relaxing activities to fill the free time in a supportive way. Here are 12 ideas to choose from.
💙 Curious about how your screen can affect your brain? Explore our Social Media & Screen Addiction masterclass.
6. Create a calming routine for those tense moments
Include relaxation activities in your everyday life to help you wind down and manage stress. Just like you brush your teeth and shower everyday, you can have a daily mental health “hygiene” routine that helps you feel mentally fresh and clean.
Try going for a short walk, listening to music, journaling, or stretching — anything that makes you happy.
💙 Check out the Evening Wind Down with Mel Mah to help you relax with some gentle movement when the day is done.
Stress vs anxiety FAQs
How can I tell if I’m experiencing stress or anxiety?
It can be tricky to tell the difference between stress and anxiety because they share a lot of the same feelings, like tension and worry. They may even feel physically similar.
One way to get clear is to think about what’s triggering your feelings. Stress is usually tied to something specific, like a work deadline, family obligations, or a major life change. Once that situation resolves, the feelings of stress usually fade. Try these 10 techniques to relieve stress quickly.
Anxiety, however, doesn’t always have a clear reason. You might feel anxious even when nothing specific is happening, and the worry can stick around for a long time.
If you’re unsure whether you’re experiencing stress or anxiety, talk to a friend, a therapist, or a healthcare professional to get clarity and support.
Can stress turn into anxiety if left untreated?
Long-term or chronic stress can eventually lead to anxiety if it’s not managed. When you’re under constant stress, your body stays in a heightened state of alert, and over time this can wear you down. Your mind and body might start to anticipate stress even when it’s not there, which can trigger anxious thoughts or feelings. If you’ve been dealing with work stress for weeks or months without a break, you might find yourself feeling anxious about work even on your days off.
Chronic stress can also lead to other mental health issues, like depression, especially if you’re feeling overwhelmed for long periods of time. That’s why it’s so important to find ways to manage stress early on, whether it’s through mindfulness, talking to someone, or making lifestyle changes. Taking care of stress before it becomes more serious can help prevent it from developing into anxiety.
What are some quick ways to relieve stress and anxiety at work?
Work can be a big source of stress and anxiety, but there are small, practical things you can do throughout the day to help.
Take short breaks: Step away from your desk for a few minutes to focus on your breath and lower your heart rate. Here are 20 ways to take a mindful break.
Go for a walk: If possible, take a short walk around the office or outside to clear your mind and reduce tension.
Break tasks into smaller steps: Tackle one thing at a time to make work feel more manageable and less overwhelming.
Ground yourself: In stressful situations, focus on something physical — like the feel of your chair or desk — to stay present and reduce anxious thoughts.
Are there any natural remedies for stress and anxiety?
Some people find these natural remedies helpful for relieving stress and anxiety.
Herbal teas: Chamomile, peppermint, or lavender teas can have calming effects, especially before bed.
Essential oils: Lavender or eucalyptus oils used in a diffuser or on a pillow can help create a relaxing atmosphere.
Supplements: Magnesium or L-theanine may help reduce anxiety for some people, but always consult a healthcare professional before using new supplements.
Movement, diet, and sleep: Engaging in regular physical activity, eating a balanced diet, and getting enough sleep are natural ways to help manage stress and anxiety.
How does exercise help in reducing stress and anxiety?
Physical activity can help your body use up stress hormones like adrenaline and cortisol, which can build when you’re feeling anxious or stressed. Even a simple walk can help reduce stress levels and make you feel better
However, over-exercising or pushing yourself too hard can sometimes lead to stress, so find a balance that works for you.
Whether you’re running, swimming, practicing yoga, or just doing some stretches, exercise can also give your mind a break from whatever’s causing your stress or anxiety.
Working out can also help improve sleep, which can be another important factor in managing both stress and anxiety. You don’t have to hit the gym — any form of movement, even light stretching or a gentle walk, can make a difference. Find something you like and make it a regular part of your routine.
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