Anxiety vs. Stress: Key Differences and How to Cope
We often hear the words “stress” and “anxiety” used interchangeably. While they can feel similar, they’re actually quite different, and understanding those differences can help you find the right tools for relief.
What Is Stress?
Stress is your body’s natural response to a perceived demand, threat, or challenge. It’s typically tied to a specific external trigger—like a deadline, a big presentation, financial strain, or relationship conflict.
Stress can be:
Acute (short-term): e.g., being late to a meeting.
Chronic (long-term): e.g., ongoing job insecurity or caregiving burnout.
Symptoms of stress might include:
Muscle tension or headaches
Trouble sleeping
Irritability or anger
Trouble focusing
Upset stomach
Stress isn’t always “bad”—in small doses, it can actually boost motivation and focus. But when it becomes chronic, it can take a toll on your mental and physical health.
What Is Anxiety?
Anxiety, on the other hand, is more than a response to a specific event. It’s a persistent state of worry, fear, or dread: even when there’s no immediate threat. It often involves anticipating future stress or danger, and it can exist without any obvious cause.
Anxiety can be:
Generalized (as in Generalized Anxiety Disorder)
Triggered by specific situations (e.g., social anxiety, phobias)
A component of other conditions, such as OCD or PTSD
Symptoms of anxiety may include:
Constant worry or rumination
Racing thoughts
Restlessness or feeling “on edge”
Fatigue or insomnia
Physical symptoms like chest tightness or nausea
While stress usually subsides once the situation resolves, anxiety tends to stick around—even when nothing seems wrong on the outside.
Why Knowing the Difference Helps
Understanding whether you’re dealing with stress or anxiety can help guide your next step:
If it’s stress, managing the external trigger or changing your response (through time management, boundary-setting, etc.) can bring relief.
If it’s anxiety, you may benefit from working on internal patterns in individual or group therapy. These patterns may include worry loops, avoidance behaviors, or negative thought spirals. Anxiety therapy can help pinpoint and redirect these patterns.
Questions to help you differentiate stress and anxiety:
Is there a clear trigger? Stress is usually related to a specific event or situation, while anxiety can be present without an identifiable trigger.
How intense and persistent is this feeling? Stress is uncomfortable, but it tends to resolve when situations change. However, anxiety can be ongoing and debilitating.
Does it interfere with work, school, or relationships? Unlike stress, anxiety disorders can significantly impair daily functioning.
Do you avoid certain situations because of the feeling? Avoidance is more typical of anxiety disorders than stress.
Are you experiencing physical symptoms like a racing heart, sweating, or difficulty breathing? These symptoms can be associated with both stress and anxiety, but are more likely to be present with anxiety disorders.
Is the feeling out of proportion to the situation? Anxiety disorders often involve a disproportionate response to situations.
Tools That Can Help Both
Whether you're facing stress, anxiety, or both, here are some universal tools that can help:
Grounding exercises. Begin a quick “body scan” by becoming aware of the sensations in your feet. Are they warm? Cold? Relaxed? Achey? Your observations don’t have to come with judgment or explanations. You’re just noticing what comes up. Once you’ve identified the feelings present, move your focus to your lower legs and repeat the process of shifting your attention to the sensations. Continue upwards, body part by body part, until you’ve reached your head.
Breathwork. Try a breathing exercise like “box breathing.” First, you’ll inhale through your nose for a count of four seconds. At the top of your breath, hold for four seconds. Then, exhale through your mouth for four seconds. Finally, hold at the bottom of your breath for four seconds. Repeat 3-5 times, or until you start to feel calmer and more self-regulated.
Movement. This doesn’t have to mean vigorous physical activity, though getting your heart rate up with exercise can be a great release. It can be as simple as a quick walk around the block,
Cognitive reframing. Start by identifying the negative thoughts that come up in response to a situation. Question how accurate or valid the thoughts are by looking for evidence that supports or contradicts them. Take a moment to consider alternative perspectives that are more balanced, compassionate, or constructive. Moving forward, practice applying these new, reframed thoughts to shift your emotional responses and behaviors.
Connection. Think about the people in your life who love and support you. Opening up to safe people about the emotions you’re struggling with can provide a deep sense of relief and ease feelings of isolation. Furthermore, joining a support group or doing individual therapy can help you deepen your understanding of your stress and/or anxiety and develop healthy coping skills.
It’s okay to feel what you’re feeling.
You don’t have to “earn” support by proving your distress is serious enough. Whether you’re feeling overwhelmed by day-to-day stress or caught in the grip of chronic anxiety, your experience is valid—and there are ways to find relief.
If you’re unsure where to start, or want to work with a therapist in Salt Lake City, our team is here for you. We can help you untangle what you're feeling and build a plan to navigate it. To see who might be a good fit for you and book a free consultation, click here.
