What Is The Difference Between Stress And Anxiety?

Anxiety and stress have similar symptoms, so understanding the differences between the two can be essential. An effective treatment plan can depend on the diagnosis you receive and the coping skills that may be effective for you. 

What Is Stress, And How Can I Recognize It?

Stress is the nervous system's natural response to change and real or perceived threats. Such changes can be positive or negative and may be in or out of someone's control. The less control one has over the situation inciting stress, the more intense the stress reaction may be. Although stress is often associated with adverse events, it can also occur during positive events and serves a purpose. 

The body is designed to react to stress effectively. The fight-flight-freeze response is the natural stress response, which causes physiological changes to protect people from harm or immediate damage. However, challenges can occur when this natural and healthy stress response is activated over a prolonged period, which can cause physical and emotional wear and tear on the body. 

Prolonged stress (chronic stress) can lead to serious health problems if left untreated. Often, these symptoms are physical and may involve inflammation, a worsened immune system, or headaches. Work, family demands, social relationships, and financial problems are some of the leading causes of stress.

What Are The Symptoms Of Stress?

The following list of symptoms are common in those who experience untreated stress:

• High blood pressure
• Digestive issues
• Headaches
• Muscle aches and pains
• Tremors
• Sleep disturbances
• Depressed immune system (frequent colds, viruses)
• Skin problems (rashes, hives)
• Memory problems (forgetfulness)
• Lack of focus and concentration
• Bouts of depression

The symptoms of stress can become so physically and mentally overwhelming that people who experience it may visit the doctor to cope. Stress can also initiate or worsen some symptoms and illnesses. For example, stress is often a cause of six leading causes of death, including accidents, cancer, heart disease, liver cirrhosis, lung conditions, and suicide. 

If you are experiencing suicidal thoughts or urges, call the 988 Suicide & Crisis Lifeline at 988 or text 988 to talk to a crisis provider over SMS. They are available 24/7 to offer support. 988 also offers an online chat for those with an internet connection.

Potential Warning Signs Of Stress

Unremitting stress can wear down the body's natural defenses, manifesting in various physical symptoms, which may include the following:

• Fatigue and exhaustion 
• Sleep deprivation or difficulty falling and staying asleep 
• Headaches
• Dizziness
• Change in appetite 
• Change in weight 
• Various, non-specific aches and pains
• Grinding or gritting of teeth and a clenched jaw 
• Gastrointestinal upset symptoms
• Muscle tension in the upper body
• A racing heart
• Sweaty palms
• Trembling or shaking 
• Sexual dysfunction

How Can I Reduce My Stress?

It can be possible to learn to manage your stress healthily. Below are a few options to get started: 

• Maintain a positive attitude and outlook on life.
• Recognize and accept that you may not be able to control every situation. 
• Practice healthy sleep habits. 
• Exercise regularly.
• Adopt healthy eating patterns.
• Practice healthy assertiveness.
• Master at least one relaxation technique, like deep breathing or progressive muscle relaxation.
• Learn effective time management strategies.
• Create healthy boundaries with people in your life. 
• Plan and engage in regular leisure activities.
• Limit your use of substances to manage stress. 
• Seek and accept support from family and friends. 

If the above strategies are not helping you manage stress, you can also consider confiding in a professional. Mental health counselors have the training to support you as you cope with stress and find ways forward.

What Is Anxiety?

According to the American Psychological Association (APA), anxiety is an emotion involving tension, worrying, and physical changes. Anxiety can be a result of prolonged stress, along with depression and panic attacks. However, stress is not necessarily anxiety, nor does it automatically result in anxiety in every person. Often, anxiety occurs independently. 

Stress and anxiety have a few common characteristics, which may account for confusion between the two. Experiencing occasional anxiety may be no cause for concern. Like stress can be a part of life, a mild to moderate amount of anxiety may occur, depending on your situation. However, if you experience anxiety that seems unremitting and uncontrollable or interferes with your normal functioning, you may be living with an anxiety disorder. 

Anxiety disorders are common and are one the most pervasive mental health conditions in the United States, affecting over 40 million adults annually. Anxiety can develop from various sources, including genetics, temperament, and environment. Although challenging, anxiety is treatable and can respond well to intervention.

What Are The Symptoms Of Anxiety?

The following list of symptoms is common to those who experience anxiety.

• Increased heart rate
• Fear and nervousness
• Tremors
• Rapid breathing (hyperventilating)
• Panic or panic attacks
• A sense of impending danger 
• Gastrointestinal challenges 
• Avoidance of situations that may cause anxiety or fear 
• Difficulty sleeping 
• Obsessive thoughts 
• Difficulty controlling worries 
• Phobias

How To Tell The Difference Between Anxiety And An Anxiety Disorder

It can be normal to fear uncertainty. Individuals may experience anxiety in response to events out of their control. For instance, you may experience anxiety, sleep difficulties, or fears in response to a traumatic event. A reasonable fear of a dangerous situation, person, animal, or event can be expected, reasonable, appropriate, and healthy. Experiencing embarrassment or self-consciousness in an awkward social situation can also be expected sometimes. Worrying about your ability to pay your bills on time, disappointing others, or landing a promotion are also often understandable and natural. If you experience temporary anxiety due to such a situation, it may not be a sign of a mental illness. 

However, if you experience constant or unsubstantiated worry that creates meaningful stress and interferes with your ability to function, you might be living with an anxiety disorder. Some people may also experience fears that lead them to avoid people, places, or situations or experience sudden panic attacks and nightmares. If you experience these symptoms, it may be helpful to receive an evaluation by your medical doctor or a professional counselor to receive support and guidance in what you are experiencing.

Counseling Options

Stress and anxiety can be difficult to differentiate if you're not professionally trained in the mental health field. If you're struggling with either of these challenges, connecting with a licensed therapist may be beneficial. However, stress and anxiety may sometimes also be a barrier to receiving support. In these cases, online platforms like BetterHelp can offer clients connection to thousands of therapists for support. 

With online therapy, you can meet with a therapist from any location with an internet connection. In addition, you can choose between phone, video, or live chat sessions, depending on your preferences. Some people with social anxiety disorder may appreciate messaging or chatting with their therapists if they struggle to meet over video or phone sessions.  

In addition, online counseling can be an effective treatment for anxiety disorders. One study found that an online therapy intervention reduced psychological distress symptoms, including anxiety, depression, obsessive-compulsive behaviors, and interpersonal sensitivity. Participants also reported increased life satisfaction by going through with the intervention.