Stress vs. Anxiety: How to Tell the Difference

In today’s fast-paced world, it’s common to experience stress and anxiety. But while the two terms are often used interchangeably, they are not the same. Understanding the differences between stress and anxiety is crucial for effectively managing both.

Defining Stress and Anxiety:

Stress is the body’s response to an external pressure or demand. According to the American Psychological Association (APA), stress is “the physiological or psychological response to internal or external stressors” that can impact mental and physical well-being (APA, 2022). Stress can be triggered by work deadlines, financial concerns, or personal relationships.

Stress is typically short-term and linked to a specific situation. Once the stressor is removed, the body returns to normal functioning. However, prolonged stress can contribute to chronic health issues, including cardiovascular disease and weakened immune function (McEwen & Stellar, 1993).

Common Symptoms of Stress:

• Increased heart rate

• Muscle tension

• Irritability or frustration

• Difficulty concentrating

• Trouble sleeping

  
  

Unlike stress, anxiety is a persistent and excessive worry that does not always have an immediate cause. The National Institute of Mental Health (NIMH) defines anxiety as a feeling of fear or apprehension about future events, which may be disproportionate to the actual threat (NIMH, 2023).

Anxiety disorders, such as generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder, are diagnosed when symptoms persist for six months or longer and interfere with daily functioning (American Psychiatric Association, DSM-5, 2013).

Common Symptoms of Anxiety:

• Persistent and excessive worry

• Restlessness or feeling on edge

• Fatigue

• Difficulty sleeping

• Rapid heartbeat and shortness of breath (even without an immediate stressor)

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Key Differences Between Stress and Anxiety:

References:

• American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

• American Psychological Association. (2022). Stress: Definition and Symptoms.

• Hölzel, B. K., Lazar, S. W., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

• Hofmann, S. G., et al. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.

• McEwen, B. S., & Stellar, E. (1993). Stress and the individual: Mechanisms leading to disease. Archives of Internal Medicine, 153(18), 2093-2101.

• National Institute of Mental Health (NIMH). (2023). Anxiety Disorders.

• Smith, P. J., Blumenthal, J. A., et al. (2022). Exercise as an adjunct treatment for anxiety. Journal of Affective Disorders, 309, 40-46.

• Taylor, S. E. (2011). Social support: A review. Handbook of Health Psychology, 189-214.