Forest’s mumma used to tell him, “Life is like a box of chocolates; you never know what you’re going to get next.” Feeling stressed is like biting into a mint chocolate chip when you try to avoid it all this time. However, anxiety is that your brother hasn’t finished the box as you think about it all day at work.
They share similar symptoms and while both can be overwhelming, understanding the difference between stress and anxiety is key for managing them effectively. So, let’s explore stress vs. anxiety, their key differences, symptoms, and strategies for managing them.
Stress is a natural response to external pressures or demands. It occurs when the body perceives a challenge, threat, or deadline and responds by releasing hormones like cortisol and adrenaline. These hormones help the body react quickly and effectively in the short term but can cause problems when stress becomes chronic.
The feelings you feel when your manager says the deadline is today are cortisol being pumped into your body, and when you lock in to complete the work frantically, mostly with the help of adrenaline. Both are great at small amounts, but when too much is pumped too regularly, it can cause many problems.
Common Causes of Stress
Stress can come from anywhere, including:
Work-related pressure – deadlines, workload, or job insecurity
Financial problems – unexpected expenses or debt
Relationship issues – fights with family, friends, or partners
Health concerns– personal or family illnesses
Major life changes – moving, marriage, having children, or losing a loved one
Symptoms of Stress
Stress affects the body and mind in different ways, including:
Physical Symptoms:
Increased heart rate
Muscle tension
Fatigue
Headaches
Digestive issues
Emotional Symptoms:
Irritability
Mood swings
Feeling overwhelmed
Difficulty concentrating
Behavioral Symptoms:
Procrastination or avoidance
Overeating or loss of appetite
Difficulty sleeping
Stress is usually temporary and slowly subsides once you solve the problem and time passes. Stress in little amounts is usually good, because it means you care about the situation, but feeling it all the time can ruin your mental state and general life.
Unlike stress, anxiety is more of an internal response that persists even when there’s no real issue, like how we pointed out during stress. Anxiety can be characterised by excessive worry, fear, or nervousness about future events. Some level of anxiety is normal and everyone’s felt it, chronic anxiety can interfere with daily life and could even indicate an anxiety disorder.
Common Causes of Anxiety
Anxiety often stems from internal worries rather than external triggers. Some common causes include:
Fear of failure or judgment
Chronic stress leading to excessive worry
Genetics and family history of anxiety disorders
Past traumatic experiences
Health conditions or hormonal imbalances
Symptoms of Anxiety
Anxiety symptoms often overlap with stress but tend to be more persistent and intense.
Physical Symptoms:
Rapid heartbeat
Shortness of breath
Dizziness
Sweating
Restlessness
Emotional Symptoms:
Excessive worry or fear
Feeling on edge or nervous
Difficulty controlling negative thoughts
A sense of impending doom
Behavioral Symptoms:
Avoiding social situations
Over analysing situations
Seeking constant reassurance
Sleep disturbances
How to Manage Stress?
Since stress is a response to external pressures, reducing or changing how you react to these pressures can help you manage it effectively. Here are some ways you can go about it:
1. Identify Stressors – Recognise what is causing you stress and find ways to minimise its impact.
2. Time Management– Prioritise tasks, set realistic goals, and take breaks to prevent burnout.
3. Relaxation Techniques – Do some deep breathing, meditation, walking, or yoga to help you stay calm and take your mind off the real world.
4. Physical Activity – Regular exercise like gymming and football reduces stress hormones and promotes relaxation.
5. Healthy Lifestyle Choices – Eat a balanced diet, get enough sleep, workout, spend time with people, and avoid excessive caffeine or alcohol.
6. Social Support – Talk to friends, family, loved ones and even a therapist for emotional support.
How to Manage Anxiety?
Managing anxiety is not as straightforward as managing stress as you’ll need strategies that focus on calming the mind and addressing underlying thought patterns. However, here are some effective ways to get you started:
1. Challenge Negative Thoughts – Identify irrational worries and replace them with more realistic perspectives of the problem.
2. Mindfulness and Meditation – Practices like mindfulness help reduce excessive worrying and increase self-awareness.
3. Controlled Breathing – Techniques like the 4-7-8 breathing method help calm the nervous system.
4. Limit Stimulants – Reduce caffeine, sugar, alcohol, and other stimulants that can worsen the anxiety symptoms.
5. Engage in Regular Exercise – Activities like walking or yoga can help lower anxiety levels.
6. Seek Professional Help – If anxiety becomes overwhelming, go for therapy and they’ll help you with a way forward. Psychiatrists are also a great option as they can provide you with medicines to help you live an anxiety-free life.
Both stress and anxiety can find their origins from the body's autonomic nervous system, which regulates the fight-or-flight response. When you are faced with a threat or perceived danger, the sympathetic nervous system activates, releasing hormones like cortisol and adrenaline to prepare the body to react.
Stress: The amygdala, which processes emotions, signals the hypothalamus to start the stress response. The pituitary gland then releases hormones that stimulate the adrenal glands to produce cortisol. This chain reaction helps the body respond to challenges but can become harmful if it keeps on happening.
Anxiety: Chronic anxiety often involves overactivity in the amygdala and lesser regulation by the prefrontal cortex, which is responsible for rational thinking. This leads to an exaggerated fear response, even during non-threatening situations. Imbalances in neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA) also contribute to persistent anxiety.
Stress and anxiety are normal and there’s never a wrong time to seek professional help. However, if you’re wondering if you really do need therapy or some help, here are some boxes you can tick:
Stress or anxiety interferes with daily activities (work, relationships, or personal life).
You experience panic attacks or severe anxiety frequently.
Symptoms persist for more than six months without improvement.
You have difficulty sleeping or concentrating due to excessive worry.
You engage in unhealthy coping mechanisms like substance abuse.
Therapies such as Cognitive Behavioral Therapy (CBT), medication, and counseling can be highly effective for managing anxiety disorders.
Stress, anxiety and trying to get over these challenges are all a part of life. The important thing is to know about the differences between them. Stress is usually linked to external factors and is temporary, while anxiety is often internal and can persist without a clear trigger.
If these feelings become overwhelming, remember to get professional support as it is a crucial step towards you finding the best of yourself.
What is the difference between stress and anxiety?
Stress is typically a response to an external situation or event, such as work pressure or personal challenges, and usually fades once the situation resolves. Anxiety, on the other hand, is a more persistent feeling of worry or fear, often without an immediate external trigger, and can persist even in the absence of stressors.
What are the common symptoms of stress?
Symptoms of stress can include irritability, trouble sleeping, headaches, muscle tension, and changes in appetite. It often stems from specific situations and can vary depending on how you cope with stress.
What are the common symptoms of anxiety?
Anxiety symptoms may include excessive worry, restlessness, rapid heartbeat, difficulty concentrating, and a sense of impending doom. Unlike stress, anxiety can occur without any obvious cause and can affect daily functioning.
Can stress lead to anxiety?
Yes, chronic or unmanaged stress can lead to anxiety. Over time, the constant pressure can affect mental health, making it harder to manage emotions and potentially developing into an anxiety disorder.
How can you manage stress and anxiety?
Stress management techniques include exercise, relaxation practices like meditation, proper time management, and seeking support from others. For anxiety, therapy (like CBT), medications, mindfulness practices, and lifestyle changes can help. It's important to seek professional help if anxiety is interfering with your daily life.
