We’ve all experienced either stress or anxiety – both lead to symptoms such as emotional exhaustion, brain fog, sleepless nights, muscle tension, headaches and more. However, given the interchangeable nature of these symptoms, it can be difficult to determine which one you're experiencing.
This answer matters, because it determines the treatment approach you will take to get better. For example, misreading the warning signs of anxiety for stress may lead to trying out ineffective interventions, worsening your symptoms over time and delaying the help you actually need from a licensed practitioner.
The Main Differences Between Stress And Anxiety
Stress is your body’s reaction to an external trigger, whereas anxiety is a sustained mental health issue that is internal – it is not dependent on an external trigger.
In addition, there are five other factors that help distinguish between the two conditions:
Length of time
Since stress is dependent on an external factor, it can vary in its length and severity. For example, an upcoming deadline at work can cause stress for a few weeks. However, if there is high pressure at work on an ongoing basis, it can also develop into chronic stress.
Anxiety on the other hand, continues to persist even after a stressor is gone. This can lead to significant impairment with functioning on a daily basis, especially in social settings and in the workplace.
Emotional state
According to the UK’s National Health Service, the emotion that dominates stress is ‘mental and emotional pressure’, whereas the emotion that is dominant in anxiety is ‘unease, worry or fear’. The magnitude of anxiety often tends to be out of proportion in relation to the situation or context as well.
Identifiable root cause
In a case of chronic stress, it is simple to pinpoint what the stressor is. For example, it could be a toxic relationship, financial trouble or pressure at work.
While anxiety may begin as a case of stress, after a while it becomes difficult to pinpoint what you’re anxious about in the first place. The reaction becomes the problem i.e. you are anxious about being anxious.
Management
Since the root cause of stress is easier to identify, it is easier to manage and treat – you do not feel as helpless. Anxiety on the other hand, is far more difficult to manage since there is no direct link to a cause; the lack of an identifiable root cause can trigger feelings of hopelessness and helplessness.
Physical symptoms
While certain physical symptoms are the same, such as muscle tension and rapid heartbeat, the similarities taper off when anxiety turns into a panic attack. This can bring about more severe symptoms such as breathing difficulties, chest pains, chills and an overwhelming sense of terror.
Identifying Whether You Have Stress or Anxiety
The five key areas mentioned above should help you distinguish between stress and anxiety. For further clarity, you can also review a comprehensive list of the symptoms for both mental health issues below. (1)
Symptoms of stress
Frequent headaches
Sleep disturbance
Back and/or neck pain
Feeling light-headed, faint, or dizzy
Sweaty palms or feet
Difficulty swallowing
Frequent illness
Irritability
Gastrointestinal problems
Excessive worry
Rapid heart rate
Muscle tension
Feeling overwhelmed
Having difficulty quieting the mind
Poor concentration
Forgetfulness
Low energy
Loss of sexual desire
If you resonate with these symptoms, you can also take our stress quiz to figure out whether you have a case of mild, moderate or severe stress.
Symptoms of generalized anxiety disorder:
Difficulty controlling worry
Restlessness or feeling keyed up or on edge
Easily fatigued
Difficulty concentrating or mind going blank
Irritability
Muscle tension
Sleep disturbance
Exaggerated startle response
Psychosomatic symptoms: Headaches, stomach aches, dizziness, pins and needles
Physical symptoms: Shortness of breath, rapid heartbeat, excessive sweating, shortness of breath, chest pain
The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other areas of functioning
Overcoming Stress and Anxiety
As mentioned above, the root cause of stress is the reaction to external stressors. In the short-term it can be helpful to reduce or eliminate stressors, for example with a short vacation. However, this is not a realistic solution for the long-term; stressors will always exist in some form or another, but what is manageable is your reaction.
Below are some effective ways to improve your reaction to stress:
Meditation. This this helps develop more self awareness and control over your emotional state.
Take more breaks e.g. avoid work on the weekends or take more vacations
Incorporate self care rituals e.g. go for a daily walk, read a book to unwind
Take adaptogen herbs. Clinical research shows that these herbs help the mind and body adapt better to stressful situations. For example, the Veeva Stress blend utilizes adaptogens that work directly on the brain to minimize the reaction to stress, reduce mental tension, and calm the mind.
Exercise releases endorphins, which help to improve mood and reduce stress.
Anxiety, on the other hand, requires a more nuanced approach. The root cause is internal thought patterns. If you have occasional anxiety or it is mild, it may be possible to manage it at home. However, in cases of severe anxiety it is important to visit a healthcare practitioner.
While the steps mentioned above to reduce stress – such as exercise, meditation and self care – can be helpful, anxiety also needs to be treated at more of a physiological level to help rewire the brain. The following should be considered:
Cognitive behavioural therapy with a licensed psychotherapist or counselor
Avoid stimulants such as as coffee, tea and soda which trigger anxiety
Avoid alcohol and recreational drugs
Balance your blood sugar levels, as this can trigger symptoms of anxiety. Minimizing sugar and processed foods is important.
Calm your mind with specific nutrients and herbs. For example, the Veeva Anxiety formula contains therapeutic dosages of nutrients and herbs that help calm mental chatter, reduce nervousness, improve relaxation and heighten mental focus. It is also the only natural supplement in North America that is licensed to treat anxiety.
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