Worry vs anxiety: How you can tell the difference
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Unpack the differences between worry vs anxiety, how you can tell them apart, and tips for dealing with each. Plus, when to get help for worry or anxiety.
No matter how long you’ve been meditating or how often you practice mindfulness, worries are bound to pop up from time to time. Whether it's big things like worrying about paying bills, or small things like worrying about what to wear to a party, having concerns about the unknown is a normal part of life.
In small doses, worrying may push us to plan ahead or avoid potential problems. It might be the reason you create a packing list before a big trip, or have a list of your family's medical contacts before hiring a babysitter.
Anxiety, on the other hand, is usually a consistent hum of worry or concern that doesn’t go away and isn’t all that helpful. Maybe you’re leaving for a trip and you know you unplugged your curling iron, locked all the doors, (haven’t touched the stove in days!) yet somehow you still feel like something is wrong. Those worries might actually be anxiety.
Worry vs anxiety: What’s the difference?
You might think worry and anxiety feel similar—and you’re not wrong—but they’re not exactly the same. Worry happens when you focus on specific problems or situations, like an upcoming test or a project at work. It's usually a temporary feeling and may even help you solve a problem or prepare for an important event. If you’re worried about a big presentation, that worry might motivate you to practice more, which can be helpful in the long run.
Anxiety is more intense and often lingers. It can make your heart race, cause you to sweat, or give you a tight feeling in your chest. Anxiety can make it hard to think clearly or get things done because it feels so overwhelming that you can’t ignore it. Anxiety also doesn’t go away easily, even when the situation that triggered it is over, you might still be feeling anxious.
How to tell if it’s worry or anxiety
While worrying and feeling anxious can feel similar there are a few ways to tell them apart. Next time your mind starts to race, you can use this criteria to tell if you’re experiencing anxiety or just a few worries.
Focus of concern: Worries tend to be about specific issues, like an upcoming test or a family member’s health. While anxiety is often more general, and not always linked to a clear cause. You might feel anxious and not know why, whereas worrying is more often related to a clear stressor.
Intensity: Worries are typically mild and manageable, helping you think through solutions, while anxieties can feel overwhelming, making it hard to concentrate or take action. Here are 12 ways to find relief when you feel overwhelmed.
Physical symptoms: Your worries mostly stay in your thoughts, with little to no physical impact. While anxiety causes physical symptoms like a racing heart, sweating, or muscle tension.
Impact on daily life: Worries don’t usually interfere with daily activities or sleep. While anxiety can make it difficult to focus, sleep, or enjoy normal activities.
How long it lasts: Worries are usually temporary, fading once the situation’s resolved. Anxiety can last for weeks or months, even after the issue has gone.
5 tips for dealing with worry
While worries tend to be more related to situations or certain types of stressors, they can still upend your day and make you feel unglued. When you feel yourself starting to spin into cycles of worry here are a few ways to take back control.
1. Write down your concerns
Allow some designated time to write your worries down so you can get them out of your mind and onto paper. Seeing them written out might help you find solutions, or realize that some worries aren’t as big as they seemed. Journaling is a great way to keep your mental health in check — here are seven tips to get you started.
2. Schedule your worry time (yes, really)
Instead of letting worry take over your day, think of your worries only during a specific time each day. Schedule 10–15 minutes to mull over what’s on your mind, and once that time’s up, shift your focus to other things. This way, you’re acknowledging your worries without letting them control your whole day.
💙 Check out the Scheduled Worry Time meditation with Chibs Okereke.
3. Focus on what you can control, remember what you can’t
Worry often comes from feeling like things are out of your control. Instead, concentrate on what you can do about the situation. For example, if you’re worried about an upcoming event, think about how you can prepare. Take small, practical steps to help you feel more empowered and less overwhelmed.
💙 Explore this Daily Calm meditation with Tamara Levitt on the illusion of Control.
4. Stay in the present moment
Worry often pulls you into thinking about the future or dwelling on the past, but practicing mindfulness can help bring your focus back to the present. Use simple techniques like paying attention to your breathing or noticing the sights and sounds around you. This can help ground you in the here and now, making it easier to let go of worries about what might happen. Explore these nine tips to help you be more present and live in the moment.
💙 Come back to the present during this Reset with the Breath meditation from Jay Shetty.
5. Talk it out with your support system
Share what’s on your mind with a friend, family member, or counselor, which can help you gain perspective and feel supported. Others might even have helpful advice to offer.
5 strategies for coping with anxiety
Anxiety can be a tougher nut to crack. Sometimes it strikes for seemingly no reason at all. Other times, worries can compound to the point that you’re dealing with anxiety. Regardless of the catalyst, here are a few strategies you can employ the next time you start to feel anxious.
1. Practice deep breathing to calm down
Anxiety often makes your body feel tense and your breathing shallow. Use deep breathing exercises to help calm your nervous system, slow your heart rate, ease muscle tension, and bring your focus back to the present.
Inhale slowly through your nose for a count of four, hold your breath for four seconds, and then exhale slowly through your mouth for another count of four. Repeat this a few times until you start to feel more relaxed. Here are seven more breathing exercises to help you calm anxiety.
💙 Our Breathe Bubble is there for you anytime you need to take a moment and regain your sense of calm.
2. Move your body to reduce anxiety
Movement can release natural mood lifters, which can help reduce anxiety. It can help distract you from anxious thoughts and reduce physical symptoms of anxiety like muscle tension or restlessness.
But you don’t need to do a full workout to gain the benefits — try a short walk around the block, stretching, or some gentle yoga next time anxiety strikes.
💙 Explore Softening Anxiety with some mindful movement during this session of the Daily Move with Mel Mah.
3. Challenge your thoughts and flip the script
Anxiety often comes with a flood of negative or irrational thoughts. Ask yourself if they’re really true, or if there’s another way to look at the situation. Challenging and reframing your anxious thoughts can help reduce their power over you. If you’re thinking, “I’m going to fail,” counter that with, “I’ve prepared as much as I can, and I’ll do my best.”
Here are eight ways to quiet your inner critic.
💙 Check out the Negative Self-Talk session from our 7 Days of Managing Stress series with Tamara Levitt.
4. Limit caffeine and focus on hydration
Caffeine can increase anxiety symptoms like nervousness, a racing heart, or jitteriness. If you notice that your anxiety spikes after having coffee, tea, or energy drinks, cut back or switch to decaffeinated options. When in doubt, just focus on hydration and stick to water.
5. Reach out for help as needed
If anxiety is making it hard to get through your day, find support from loved ones or a therapist. This can help ease some of the pressure and help you start to feel better.
Talk to a therapist or counselor for strategies to manage your anxiety, explore your feelings and develop coping mechanisms. It’s okay to ask for help — you don’t have to manage anxiety on your own. Explore these seven tips to help you gain confidence asking for help.
Worry vs anxiety FAQs
Can worry turn into anxiety?
Yes, believe it or not, worry can turn into anxiety, especially if it becomes persistent and starts taking over your thoughts.
Worry usually focuses on specific situations and can even help you take action, like studying for an exam or planning for a big event. But when worry sticks around for too long or starts to spread into other areas of your life, it can develop into anxiety. This is where the worry becomes more intense, starts to feel uncontrollable, or begins to affect your daily life.
If you’re constantly worrying about your job to the point where you’re losing sleep or can’t focus on anything else, this could be a sign that worry is turning into anxiety. Check out our ultimate anxiety toolkit for some tips and tricks in dealing with anxiety.
What are the long-term effects of chronic anxiety?
Mentally, chronic anxiety can lead to feelings of constant stress, irritability, and even depression. You might find it difficult to enjoy activities you once loved, and your relationships could start to feel strained.
Physically, chronic anxiety can lead to issues like headaches, digestive problems, and sleep disturbances. The constant state of stress can weaken your immune system, making you more susceptible to illnesses. In more severe cases, chronic anxiety can contribute to serious conditions like heart disease or high blood pressure.
Chat to your doctor if you’re experiencing chronic anxiety, as early intervention can help prevent long-term effects and improve your overall quality of life.
Are there specific types of meditation better suited for anxiety?
Certain types of meditation can be particularly effective in managing anxiety. Try a few to find a practice that feels right, and to make it a regular part of your routine.
Mindfulness meditation: Focusing your attention on the present moment, noticing your thoughts, feelings, and sensations without judgment can help you bring your mind back to the here and now.
Deep-breathing meditation: Focus on taking slow, deep breaths to help calm your nervous system.
Guided meditations: Follow a recording that gently helps you focus and relax. Especially helpful if you’re new to meditation.
How is stress different from anxiety and worry?
Stress, worry, and anxiety are all related, but they’re not the same. Understanding the differences can help you know when it’s time to address stress or moderate worry, or seek help for anxiety.
Stress is a response to an external pressure, like a tight deadline at work, a conflict with a friend, or a major life change. It’s your body’s way of reacting to a challenge, and it usually goes away once the stressful situation is resolved.
Worry is the thoughts you have in response to stress or potential problems. It’s often specific and can help you prepare for or avoid certain situations.
Anxiety happens when worry and stress become overwhelming and persistent, even when there’s no clear reason for them. Anxiety can cause physical symptoms, like a racing heart or trouble sleeping, and it can affect your daily life.
How can I help a friend who seems anxious all the time?
If you have a friend who seems anxious all the time, the best thing you can do is offer your support and understanding. Just be sure you broach the subject carefully in case they are embarrassed.
Let them know you’re there for them and that you care about how they’re feeling. Sometimes, just having someone to talk to can make a big difference.
Encourage them to share what’s on their mind without feeling judged. You don’t need to have all the answers — often, just listening is enough.
If they seem open to it, suggest activities that can help reduce anxiety, like going for a walk together, practicing deep breathing exercises, or trying a relaxation app. (We know a great one…)
If their anxiety is affecting their daily life, gently encourage them to seek professional help. You could offer to help them find a therapist or counselor, or even go with them to their first appointment if they’re nervous.
The most important thing is to be patient, supportive, and to remind them they’re not alone.
What are some quick techniques to manage anxiety in the moment?
When anxiety hits, having a few quick techniques at hand can really help. They can bring you a sense of control and calm when anxiety starts to feel overwhelming.
Deep breathing: Inhale slowly through your nose for a count of four, hold your breath for a second, and then exhale slowly through your mouth for another count of four. This can help calm your nervous system almost immediately. Here are seven more deep breathing exercises to help calm anxiety.
Grounding: Focus on the present moment to distract your mind from anxious thoughts. Try the 5-4-3-2-1 technique: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can help bring your attention away from your worries and back to your surroundings. Here are 18 more grounding techniques to help you combat anxiety.
Progressive muscle relaxation: Slowly tense and then relax each muscle group in your body, starting from your toes and working up to your head. Here are eight steps to help you practice PMR.
Calm your mind. Change your life.
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