Stress vs. Anxiety: How to Tell the Difference and Manage Both
In the hustle of modern life, the words “stress” and “anxiety” are often used interchangeably. But while they may feel similar - and frequently overlap - they’re not the same thing. Understanding the difference between the two is an important first step in learning how to respond to each in a healthier, more empowering way.
What’s the Difference Between Stress and Anxiety?
Both stress and anxiety are natural human responses - but they arise from different places and affect the body and mind in unique ways.
Stress can be characterised by:
Triggered by external pressures or situations
Typically short-term
Can be motivating in manageable doses
Often disappears once the situation is resolved
Anxiety can be characterised by:
Often internal and persists even without a clear trigger
Can be long-lasting and chronic
Can feel paralysing and interfere with daily life
May persist despite resolution of stressor
Think of stress as your body’s reaction to a specific demand (a deadline, an exam, a job interview), while anxiety is your mind’s projection into the future - often imagining worst-case scenarios.
What Stress Looks Like
Stress is a normal response to a perceived challenge or threat. Some signs of stress include:
Irritability or mood swings
Difficulty sleeping
Muscle tension or headaches
Increased heart rate or blood pressure
Trouble concentrating
Feeling overwhelmed
In short bursts, stress can be helpful - it can sharpen your focus and motivate you to take action. But chronic stress, left unaddressed, can take a toll on your physical and emotional wellbeing.
What Anxiety Feels Like
Anxiety often goes beyond the immediate situation and lingers, even when there’s no clear reason to feel threatened. Common signs include:
Persistent worry, even about small things
Feeling restless, keyed-up or on edge
Difficulty calming down
Avoiding situations that might cause worry
Fatigue or stomach issues
A constant sense that something bad will happen
Anxiety can show up in many forms - from generalised anxiety to social anxiety or panic attacks - and often has both mental and physical symptoms.
When Stress Turns Into Anxiety
The two are closely linked, and stress can often evolve into anxiety over time. For example:
Prolonged work stress can lead to anxious thoughts about performance or job security
Financial stress might develop into persistent worry about the future
Ongoing family or relationship stress can give rise to fears of rejection or abandonment
Recognising when your stress response becomes chronic and internalised is crucial to knowing when it’s time to shift from short-term coping to deeper emotional support.
Practical Strategies to Manage Both
The good news? You don’t need to just “push through” or “get over it.” There are real, effective ways to manage both stress and anxiety - and reclaim a sense of calm.
1. Identify the Source
With stress, pinpoint the external factor causing pressure (e.g. a tight deadline).
With anxiety, tune into the internal dialogue: What story am I telling myself right now?
2. Ground Yourself in the Present
Stress and anxiety both pull your attention away from the present. Grounding exercises can help you return to the here and now.
Try:
The 5-4-3-2-1 technique (name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste)
Deep breathing (inhale for 4, hold for 4, exhale for 4)
3. Prioritise Rest and Recovery
Stress and anxiety are exhausting. Rest isn’t a luxury - it’s essential.
Get consistent sleep
Reduce caffeine and alcohol
Incorporate rest activities (e.g. reading, nature, creative hobbies)
4. Set Boundaries and Say No
Ongoing stress is often a result of taking on too much. Learning to say “no” or “not now” is a powerful act of self-care.
Protect time in your calendar for breaks
Limit exposure to anxiety triggers (like doom-scrolling or toxic relationships)
5. Challenge Catastrophic Thinking
Anxious thoughts are often exaggerated or distorted. Ask yourself:
What’s the evidence this will happen?
What’s a more realistic or helpful way to look at this?
Even if it does happen, can I handle it?
Finding Help for Stress or Anxiety
Stress and anxiety are not personal failures. They are signs that something in your life, body or mind needs care and attention. You don’t have to grit your teeth through it or pretend everything’s fine. You can choose a different way - one that centres calm, clarity, and connection.
If you feel like you could benefit from counselling, contact Sami or book a session using the button below.
