Stress and anxiety have similar symptoms. However, stress tends to be short term and in response to a recognizable threat. Anxiety may linger and not have an easily identifiable trigger.
Both stress and anxiety are a natural part of the fight or flight response and the body’s reaction to danger. The purpose of this response is to ensure a person is alert, focused, and ready to deal with a threat.
Both stress and anxiety are normal, although they can sometimes overwhelm people.
What are stress and anxiety?
Stress is any demand placed on your brain or physical body. Any event or scenario that makes you feel frustrated or nervous can trigger it.
Anxiety is a feeling of fear, worry, or unease. While it can occur as a reaction to stress, it can also happen without any obvious trigger.
The big difference between stress and anxiety is the presence of a specific trigger.
Stress is typically tied to a specific situation. Once that situation resolves, so does your stress.
Maybe you have an upcoming exam that you’re worried about taking . Or you’re trying to juggle working from home with three small children who are competing for your attention. In both cases, there’s a specific root of your stress. Once the exam is over or your children return to daycare, your stress starts to go away.
That doesn’t mean stress is always short-lived, though. Chronic stress refers to long lasting stress that occurs in response to ongoing pressure, like a demanding job or family conflict.
Anxiety, by contrast, doesn’t always have a specific stressor.
There are many similarities between the symptoms of stress and anxiety. When someone is stressed, they may experience:
- faster heartbeat
- faster breathing
- anxious thoughts
- moodiness, irritability, or anger
- general unhappiness
- a feeling of being overwhelmed
- loneliness
- nausea
- dizziness
- diarrhea or constipation
When someone is anxious, they might experience:
- faster heartbeat
- faster breathing
- a feeling of unease or dread
- sweating
- diarrhea or constipation
- nervousness
- tenseness
- restlessness
Most people experience some feelings of stress and anxiety at some point, and that isn’t necessarily a “bad” thing. After all, stress and anxiety can sometimes be a helpful motivator to accomplish daunting tasks or do things you’d rather not (but really should).
But unmanaged stress and anxiety can start to interfere with your daily life and take a toll on your mental and physical health.
How to manage stress and anxiety
It’s common to experience stress and anxiety from time to time, and there are strategies you can use to make them more manageable.
Pay attention to how your body and mind respond to stressful and anxiety-producing situations. Next time this type of experience occurs, you’ll be able to anticipate your reaction, and it may be less disruptive.
Certain lifestyle changes can help alleviate symptoms of stress and anxiety. These techniques can be used alongside medical treatments for anxiety.
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Techniques to reduce stress and anxiety include:
- limiting caffeine and alcohol consumption
- getting enough sleep
- getting regular exercise
- meditating
- setting aside free time for hobbies and activities that bring you joy
- keeping a diary of your feelings and things that trigger stress
- practicing breathing exercises
- opening up to loved ones about how you’re feeling
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