Stress Vs. Anxiety

by | Dec 30, 2024 | Anxiety

Stress vs. Anxiety: Understanding the Differences

I often meet with clients who use the words ‘stress’ and ‘anxiety’ interchangeably, and though this is a common practice it can be helpful to discern the difference to effectively manage and cope with them. In this post, we will explore what stress and anxiety are, how they manifest, and how they differ from one another.

What is Stress?

Stress is a natural physiological and psychological reaction to the demands or pressures placed on an individual. It can arise in response to a specific external event or situation, such as a deadline at work, a disagreement with a loved one, or financial struggles. Stress can be either acute (short-term) or chronic (long-term), and its intensity often depends on the situation OR how an individual perceives it.

Ways to Categorize Stress:

  1. Acute Stress: This is the most common form of stress, triggered by an immediate challenge or threat. It’s short-term and often resolves once the situation is over.
  2. Chronic Stress: When stress becomes persistent and lasts for extended periods, it can have serious health implications. Chronic stress is often linked to ongoing life challenges, such as job dissatisfaction, long-term illness, or relationship problems. Chronic unmanaged stress can also lead to BURNOUT.
  3. Eustress: stress interpreted as being beneficial.
  4. Distress: stress interpreted as negative.

Symptoms of Stress:

  • Physical: Increased heart rate, muscle tension, headaches, digestive issues, fatigue
  • Emotional: Irritability, frustration, mood swings
  • Mental: Difficulty concentrating, racing thoughts, memory problems

How Stress Affects Health: While stress in small doses can be motivating and help you perform well in high-pressure situations, prolonged or chronic stress can contribute to various health issues. According to the American Psychological Association (APA), chronic stress can lead to cardiovascular problems, weakened immune function, sleep disturbances, and even mental health conditions like depression (American Psychological Association, 2013).

 

What is Anxiety?

Anxiety is an emotional state characterized by feelings of worry, nervousness, or unease about an uncertain outcome or a future event. Unlike stress, which is typically a response to an external trigger, anxiety is often internal and can be persistent, even in the absence of a clear or immediate threat. It is a feeling of apprehension that may not necessarily be tied to a specific situation but can linger over time.

Some Types of Anxiety:

  1. Generalized Anxiety Disorder (GAD): This condition is characterized by excessive worry about various aspects of life, including work, health, and social situations. People with GAD often find it difficult to control their anxiety.
  2. Social Anxiety: This involves intense fear of social situations and being judged or scrutinized by others.
  3. Panic Disorder: People with this condition experience sudden, intense episodes of fear or discomfort, often accompanied by physical symptoms like chest pain, shortness of breath, and dizziness.

Symptoms of Anxiety:

  • Physical: Restlessness, muscle tension, sweating, increased heart rate, dizziness
  • Emotional: Excessive worry, fear of the future, a sense of impending doom
  • Cognitive: Difficulty concentrating, racing thoughts, constant rumination

How Anxiety Affects Health: Persistent anxiety can be debilitating and may interfere with daily functioning. Anxiety disorders are among the most common mental health conditions, affecting millions of people worldwide. According to the Anxiety and Depression Association of America (ADAA), untreated anxiety can lead to other conditions like depression, insomnia, and substance abuse (Anxiety and Depression Association of America, 2020).

 

 

Key Differences Between Stress and Anxiety

Although stress and anxiety share some overlapping symptoms, there are distinct differences between the two:

  1. Source of the Feeling:
    • Stress is typically caused by an external factor—an immediate situation or event. For example, feeling stressed about a work deadline or an argument with a friend.
    • Anxiety, on the other hand, often arises without an obvious external trigger. It can occur even when there’s no immediate threat, focusing more on future uncertainty or perpetuated by internal experience.
  2. Duration:
    • Stress tends to be temporary and linked to a specific event. Once the stressor is removed or resolved, the stress response generally subsides.
    • Anxiety can persist over time, even in the absence of immediate threats, and can become chronic if not managed.
  3. Physical Response:
    • Both stress and anxiety activate the body’s “fight or flight” response, but anxiety may involve more long-term physical symptoms, such as difficulty breathing, dizziness, and chronic tension.
  4. Cognitive Patterns:
    • Stress often focuses on specific issues or problems that need to be resolved, such as a work task or a family issue.
    • Anxiety tends to involve excessive worry about the future or fear of unknown outcomes. The mind may spiral into a series of “what if” scenarios.

Managing Stress and Anxiety

While stress and anxiety can both be overwhelming, there are effective ways to manage and reduce their impact on your life:

  1. For Stress:
    • Time Management: Prioritize tasks and break them down into smaller, manageable steps.
    • Relaxation Techniques: Practice deep breathing, progressive muscle relaxation, or mindfulness to calm your nervous system.
    • Physical Exercise: Regular physical activity helps reduce stress hormones like cortisol and increases endorphins, which improve mood.
  2. For Anxiety:
    • Therapeutic approaches: Therapies like ACT (Acceptance and Commitment Therapy), CBT (Cognitive Behavioral Therapy)and EMDR (Eye Movement Desensitization and Reprocessing) can help you shift the way you respond to internal experiences and improve your natural response.
    • Mindfulness Meditation: Learning to stay present and focus on the moment can help reduce anxious thoughts and feelings.
    • Medication: For more severe anxiety disorders, medications may be prescribed by a healthcare provider.

Conclusion

While stress and anxiety can overlap in terms of symptoms, they have different causes, durations, and effects on the body. Stress is typically a response to a specific event, while anxiety is often an internal feeling of unease that may persist without a clear trigger. Understanding the differences between the two can help individuals better manage their emotional and physical well-being. If stress or anxiety becomes overwhelming, seeking support from a mental health professional is a valuable step toward recovery and improved mental health.

 

 

References:

  • American Psychological Association. (2013). Stress: The different kinds of stress. https://www.apa.org/helpcenter/stress
  • Anxiety and Depression Association of America. (2020). Facts and Statistics. https://adaa.org/about-adaa/press-room/facts-statistics
  • Types of stressors (Eustress vs. distress). MentalHealth.com. (2024, September 19). https://www.mentalhealth.com/library/types-of-stressors#:~:text=The%20previously%20mentioned%20Dr.,describe%20negative%20experiences%20or%20situations.