What’s the Difference Between Stress and Anxiety? | Signs and Support

Stress is a normal part of life, and most of us experience it at different times. It can come from many sources, such as relationships, work-related demands, study pressures, day-to-day activities, life changes, positive events, and juggling competing needs. Understanding the difference between stress and anxiety can help explain why they feel similar but affect daily life in different ways.

What’s the Difference Between Stress and Anxiety?

Stress is often described as being placed under pressure (real or perceived) and believing that we don’t have sufficient resources to cope. That sense of “I don’t have enough time or support” can drive the stress response. In short bursts, stress can help us focus and take action, but when pressures are ongoing, the effects can spill into sleep, mood, and energy. 

Anxiety can also be completely normal. Many people feel anxious before a job interview or when trying something new, and most manage despite the discomfort. However, anxiety can become more than just stress when it is persistent, future-focused, and begins to influence decisions—especially if you notice more “what if?” thoughts, reassurance-seeking, or avoiding situations that used to feel manageable. 

Stress and anxiety BOTH trigger the “fight or flight” response in our body, so physically the two experiences can feel very similar. This automatic reaction occurs when we believe we are under threat. Common sensations include muscle tension, aches, increased heart rate, fatigue, nausea, and difficulties concentrating or sleeping. These symptoms can make it hard to tell the difference between stress and anxiety. 

Fear is an emotional response to a real or perceived imminent threat, while anxiety is the anticipation of a future threat (DSM). In simple terms, fear happens when something dangerous is happening now; anxiety happens when the mind predicts something could happen later. Because the brain’s alarm system can be sensitive, anxiety may linger even when the situation is safe, keeping the nervous system activated and draining mental energy. 

Signs Anxiety Is Affecting Daily Life 

Anxiety may start to affect daily life, work, and relationships when fear feels out of proportion to the situation and worry becomes hard to manage. Some signs to look out for include: 

• Work or study challenges: Putting off tasks because of fear of mistakes, avoiding emails or meetings, or calling in sick before presentations. 

• Relationship strain: Cancelling plans, withdrawing socially, or needing frequent reassurance. 

• Sleep and physical symptoms: Trouble falling asleep, waking early, headaches, dizziness, nausea, racing heart, or muscle tension. 

• Avoidance patterns: Skipping appointments or activities that feel uncomfortable. Avoidance can bring short-term relief but often keeps anxiety going. 

There are many different anxiety conditions, each with unique symptoms. However, some common signs include: 

• Excessive fear 

• Restlessness 

• Constant worry 

• Obsessive thinking 

• Catastrophising 

• Panic attacks 

• Difficulties sleeping 

• Racing heart 

• Avoidance 

• Dizziness 

• Avoidance of daily activities 

If these symptoms persist for weeks or months and start to interfere with your life, it may be time to consider extra support. 

Things That May Help With Anxiety 

There isn’t one “right” way to manage anxiety, and what works for one person may not work for another. However, research and experience show that certain approaches can be useful for many people. Here are some ideas you might explore: 

Movement and Physical Activity 

Regular movement can support overall wellbeing and may ease feelings of tension. This could include aerobic activities like walking, swimming, or cycling, or resistance training such as weightlifting. Studies have linked these forms of exercise to improvements in anxiety symptoms (Crombie & O’Connor, 2024). Even short sessions—10 to 15 minutes—can feel manageable and help create a sense of routine. 

Connecting With Others 

Reaching out to someone you trust can provide comfort and perspective. Sharing specific concerns (“I’m nervous about tomorrow’s meeting”) can feel more helpful than general reassurance. Social connection is often associated with reduced feelings of isolation and can make challenges feel less overwhelming (Dughi et al., 2020). 

Journaling 

Writing down thoughts and worries can help organise them and reduce mental clutter. A simple approach is to spend 5–10 minutes noting what’s on your mind and, if helpful, adding prompts like: 

• What am I worried about? 

• What evidence supports or doesn’t support this? 

• What is one small step I could take? 

Some people also include gratitude lists or reflections on personal values. Research suggests journaling can support mental wellbeing for certain individuals (Sohal et al., 2022). 

Adjusting Alcohol and Caffeine 

Alcohol and caffeine can sometimes increase anxiety symptoms. Alcohol may disrupt sleep and lead to rebound anxiety, while caffeine can amplify sensations like jitteriness or a racing heart. Practical changes might include switching to decaf after midday, limiting coffee to one or two cups, or planning alcohol-free days. 

Nutrition and Sleep 

Balanced meals and good sleep routines are often linked to better mental health. Eating regularly and including a mix of protein, fibre, and healthy fats can help maintain energy levels. For sleep, creating a wind-down routine—such as dimming lights, limiting screens for 30–60 minutes before bed, and practising slow breathing—can support rest. 

Identifying Stressors 

Listing sources of stress and considering small, practical steps to reduce or manage them can feel helpful. This might involve setting boundaries, delegating tasks, or planning time for breaks. For stressors that can’t be changed, mindfulness or acceptance strategies may help shift focus to what matters most. 

Breathing Techniques 

Breathing exercises can feel calming for some individuals. One example is box breathing: inhale for four counts, hold for four, exhale for four, hold for four, and repeat for a few minutes. This technique may help activate the body’s relaxation response. 

Yoga, Meditation, and Muscle Relaxation 

Gentle movement and mindfulness practices, such as yoga or meditation, can promote relaxation. Progressive muscle relaxation—tensing and then releasing muscle groups from feet to face—may help reduce physical tension. 

Important note: These are general examples, not recommendations. They may or may not be helpful for you, and trying them does not replace professional advice. If anxiety continues to affect your daily life, consider speaking with a qualified health professional. 

When to Consider Professional Support 

It may be helpful to seek professional help if feelings of overwhelm, emotional distress, or irritability continue and start to impact your day-to-day life or relationships. A psychologist can offer tailored strategies and evidence-based therapies such as: 

• Cognitive Behavioural Therapy (CBT): Helps challenge unhelpful thoughts and gradually face feared situations. 

• Acceptance and Commitment Therapy (ACT): Focuses on mindfulness and values-based actions, even when anxiety is present. 

• Exposure-based strategies: Structured approaches to reduce avoidance and build confidence. 

Your GP can also help with referrals and rule out medical factors. If anxiety ever feels overwhelming or you experience thoughts of self-harm, seek urgent support through emergency services or a crisis line. Help is available, and reaching out early often makes recovery easier. 

FAQs 

What’s the difference between stress and anxiety?

Stress relates to current pressures and the belief you don’t have enough resources to cope. Anxiety relates to future threats and often includes “what if?” thinking. Both can feel similar because they activate the fight-or-flight response. 

How do I know if anxiety is affecting my life?

Look for persistent worry, physical symptoms, and avoidance that interfere with work, relationships, or daily activities. 

What helps with anxiety?

Different things help different people. Some find exercise, journaling, breathing techniques, reducing caffeine, and connecting with supportive people useful. Professional support can provide tailored strategies.

References 

Crombie, K. M., & O’Connor, P. J. (2024). Exercise and anxiety. In Current Topics in Behavioral Neurosciences (Vol. 67, pp. 199–222). Springer. https://doi.org/10.1007/7854_2024_498 

Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health, 10(1), Article e001154. https://doi.org/10.1136/fmch-2021-001154 

Dughi, T. S., Demeter, E., & Vancu, G. S. (2020). Perceived social support and anxiety: A correlational analysis. Educația Plus: Journal Plus Education, 25, 287–296. https://doi.org/10.24250/JPE/1/2020/TSD/ED/GSV