In my early 20s, I was always stressed. I’d wake up sometimes feeling a crushing weight in my chest, dreading the day. When a work issue went wrong, I would have trouble breathing or experience actual chest pains. Back then, in the early 2000s, the word anxiety hadn’t made its way into our everyday lexicon, and it was saved for dramatic heart attack-masking scenes in movies. But wow, did we know the word “Stress”.
Turns out, I was confusing my ever-present, at times overwhelming, anxiety with stress. To me, they felt the same – I was always stressed, regardless of what was happening in my life. These days, I see the same with my clients, and even though anxiety has overtaken stress in terms of how people define how they feel, most of us have trouble distinguishing between the two. While anxiety and stress can feel very similar in the body, the key differences come down to cause, duration, and origin of the response. When it comes to our mental health, we need to understand, and this article will explain how to tell the difference between anxiety vs stress.
Understanding this difference is key to improving your mental health and knowing when to seek the right kind of support.
What is Stress?
Stress is a physiological and psychological response to an external demand or pressure, such as a deadline, financial strain, or emotional conflict. When this happens, the brain activates the body’s stress response system—primarily the sympathetic nervous system and the HPA axis—leading to the release of stress hormones like adrenaline and cortisol. This biological cascade increases heart rate, heightens alertness, and redirects energy toward immediate survival or problem-solving. As a result, people may feel physical symptoms.
Common Signs of Stress
- Pounding or rapid heartbeat
- Shakiness or feeling physically “on edge”
- Muscle tension (especially in the shoulders, neck, or jaw)
- Headaches or general physical discomfort
- Irritability or mood fluctuations
- Feeling emotionally stretched or more reactive than usual
- Difficulty sleeping or staying fully relaxed
- Trouble concentrating or staying mentally focused
- Digestive discomfort (such as stomach upset or nausea)
A gentle way to understand stress is this: it tends to be connected to something specific in your life. And when that situation shifts or resolves, your body often finds its way back to a calmer state.
What Is Anxiety?
Anxiety is a psychological and physiological response that can occur even in the absence of an immediate external threat. It is typically associated with heightened activation of the body’s internal threat-detection system, particularly the amygdala and the sympathetic nervous system, which prepares the body for perceived danger.
Unlike stress, which is usually tied to a specific external situation, anxiety can be more persistent and internally generated. It may continue even after a stressor has passed, or arise without a clear or identifiable trigger. This ongoing state of activation can affect both the mind and body, influencing how a person thinks, feels, and functions day to day. For those experiencing persistent anxiety, anxiety therapy can help identify triggers, manage anxious thoughts, and develop healthier coping strategies.
Common Signs of Anxiety
- Racing or pounding heartbeat
- Shortness of breath or a feeling of not getting enough air
- Restlessness or feeling “on edge”
- Persistent worry or overthinking, even about small things
- A sense of dread or impending danger
- Difficulty relaxing or feeling calm, even in safe situations
- Muscle tension or physical agitation
- Trouble sleeping or staying asleep
- Difficulty concentrating due to intrusive or looping thoughts
If you’re interested in exploring how anxiety can also show up in less obvious ways, you can read our article on Five Weird Physical Symptoms of Anxiety You May Not Realize to learn more.
How to Tell the Difference Between Anxiety vs Stress
While anxiety and stress can feel very similar in the body, the key differences come down to cause, duration, and origin of the response.
- Stress is typically a response to an identifiable external situation, such as work pressure, conflict, or financial strain. It usually decreases once the situation improves or is resolved.
- Anxiety is more internally driven and may persist even when there is no clear or immediate external trigger. It can continue after a stressful event has passed, or arise in situations that feel objectively safe or stable.
Another important difference is duration. Stress tends to be time-limited and situation-specific, whereas anxiety can be more chronic, recurring, or generalized, lasting for weeks or months and affecting overall functioning.
For some individuals, anxiety symptoms may benefit from clinical support. Many people find therapy helpful in learning how to manage anxious thought patterns and regulate the body’s stress response. In some cases, medication may also be explored in collaboration with a medical professional.
Case Study: When Work Stress Starts to Feel Like Anxiety
A client came to therapy feeling constantly overwhelmed at work. At first, it seemed like stress, tight deadlines, pressure from their role, and difficulty switching off at the end of the day. But over time, they started noticing that the feeling wasn’t going away. Even outside of work, they felt high-strung, and at times, close to having a panic attack just by thinking about going to work.
We spent time helping them understand the difference between stress and anxiety in their own experience. Their stress was clearly coming from work, but their body wasn’t getting a chance to fully calm down. That’s when it started to shift into something that felt more like anxiety.
In therapy, we focused on simple tools they could use during the workday. When they felt overwhelmed, we encouraged them to step away, even for just a few minutes, and find a quiet space, sit down, and practice slow, steady breathing. Giving themselves five minutes to pause helped calm their body and reset, rather than trying to push through the stress.
We also worked on small mindset shifts, like reminding themselves, “I’m okay, I can take this one step at a time,” instead of getting caught in the spiral of everything that felt urgent.
These tools helped in the moment and gave them more awareness of how their body was responding to a situation at work. But after several months, it became clear that the stress wasn’t changing and neither was the impact it was having on them. They were still feeling on edge most days and beginning to experience symptoms of anxiety, like dizziness and migraines. At that point, the focus shifted. Instead of asking, “How do I cope better?” we started asking, “Is this job actually healthy for me?”
The client ultimately decided to leave their job.
This wasn’t a failure. In fact, it was an important step in protecting their mental health. While coping tools can help you manage stress, they don’t always solve the problem if the environment itself is consistently overwhelming.
After making the change, their symptoms began to settle, and they were able to reduce their stress levels. Sometimes, the most supportive thing you can do for your mental health isn’t to push through, it’s to recognize when something isn’t working, and give yourself permission to choose differently.
It’s important to note that occasional stress and anxiety are part of the human experience. However, if you frequently feel overwhelmed, unable to relax, or notice that these feelings are interfering with your daily life, it may be helpful to seek support. Therapists, counselors, and healthcare providers can help you develop coping strategies and explore appropriate treatment options, including therapy for anxiety or medical support when needed.
Frequently Asked Questions About Stress vs Anxiety
Can stress turn into anxiety?
- Yes. Ongoing or chronic stress can contribute to anxiety over time. When the nervous system remains in a prolonged state of activation without enough recovery, the body may become more sensitive to perceived threats, which can lead to persistent anxiety symptoms.
How do I know if I have anxiety or just stress?
- A helpful distinction is that stress is usually linked to a specific external situation and tends to improve once that situation is resolved. Anxiety, on the other hand, can persist even when there is no clear trigger and may continue long after the stressful event has passed.
About Deeya Sumra
At Impart Therapy, Deeya Sumra works with teens and young adults experiencing anxiety, helping them develop practical, evidence-based skills to manage stress and build resilience. If any of these signs sound familiar, we’re here to help support both you and your teen. To book a free meet and greet with Deeya, please visit: Book Online | Impart Therapy