Stress vs. Anxiety: Understanding the Difference and When to Seek Help

By: Lauren Cruz

How do you know when the challenges of life are “everyday” stress or it’s time to seek more support?  Most people have experienced both stress and anxiety at some point in their lives, yet the two terms are often used interchangeably. They share similar symptoms such as feeling overwhelmed, restless, or having trouble concentrating. However, stress is a response to an external challenge with an ending, whereas anxiety can exist all the time. Understanding the difference between stress and anxiety can help you recognize what you may be experiencing, how to choose effective coping mechanisms, and how to know when it may be time to seek professional support. In the Pacific Mindscape: Understanding Your Mindscape series, we will explore the key distinctions between stress and anxiety, the symptoms, and some ways to help manage.

What is Stress? 

Stress is a natural response to external pressure and demands, also known as a “fight or flight response.” This automatic body response has evolved from helping our ancestors survive encounters with wild animals, to today’s challenges of work deadlines, financial concerns, relationship conflicts, or major life changes. Symptoms of stress include irritability, muscle tension, trouble sleeping, increased heart rate or difficulty concentrating. 

Stress management ranges from immediate relief techniques such as deep breathing, the 3-3-3 rule¹, or thought streaming². For long-term relief, it is recommended to build an active lifestyle, establish a balanced diet, and manage good sleep hygiene. 

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1: The 3-3-3 rule: Stay present. Scan your environment to identify three things you see, three things you hear and then move three body parts. Take a deep breath and stay present. 

2: Thought Streaming: Ground your racing thoughts. Pick a category (e.g animals or country) and naming items for every letter of the alphabet. 

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On the other hand, stress can also be positive and motivating such as preparing for an interview or test and doing well, working hard and hitting a milestone, or rewardingly settling in a life transition. Harboring stress into a positive force can be a great skill to have. This can start by having a positive perspective about life’s challenges. Filtering out the negative and magnifying the positive ones, such as waking up in the morning, making it safely to work, having the opportunity to grow or even actively seeking ways to better yourself. 

A key aspect of stress is that the response often improves when the situation resolves. 

What is Anxiety? 

Anxiety is the persistent internal worry, fear, or apprehension that may not resolve despite absence of a stressor. This internal response can sometimes interfere with daily life. Symptoms of anxiety include excessive worrying, restlessness, racing thoughts, panic, or avoidance behaviors. Anxiety can also look like difficulty concentrating, fatigue, muscle tension and irritability… just like stress. 

Anxiety relief techniques are similar to stress relief including deep breathing and

grounding exercises. They may also include cognitive reframing, mindfulness meditation and seeking social support with professional guidance. 

When is Stress or Anxiety a Problem?

Mild stress and anxiety responds well to positive thinking, routined physical activity, a nutritious and varied diet, and good sleep hygiene. All of the factors can be overwhelming and can be a privilege, therefore relief techniques are the first line of attack such as staying present and reframing your mindset. However, if the challenges begin to affect your day-to-day functioning or mood and the coping mechanisms are not helping, it is worth seeking support from a mental health professional. 

Conclusion

With work deadlines, financial concerns, relationship conflicts, or major life changes to the social climate and pressures, it is understandable to feel stressed or anxious. Understanding the difference between stress and anxiety can help you filter where to seek more support for your mental and emotional well-being. Be kind to yourself and remember it’s the first time we’re all experiencing challenges, and we’re here to work together at Pacific Mindscape. 

If feelings of stress or anxiety become overwhelming, persistent, or begin interfering with your activities of daily life, seeking support from a healthcare professional can provide valuable guidance and effective treatment options.