Anxiety and Stress: Understanding the Difference and Finding Relief

Many of us have experienced anxiety and stress at different points in our lives, perhaps as early as childhood. Think back to your first day of school or the nerves that came with trying to make new friends. As we’ve grown older, some of us have learned to navigate these feelings, but for many, they can become overwhelming and, at times, debilitating. Anxiety and stress often feel like two sides of the same coin, but there are key distinctions. While both are emotional responses, stress is usually triggered by an external factor, while anxiety is more future-focused.

In this article, we’ll explore what sets stress and anxiety apart, practical ways to manage each, and when seeking professional help can make all the difference.

What is Anxiety?

Anxiety is often a complex mix of emotions: fear, dread, uneasiness, and restlessness. Most of us have felt it in situations like one-on-one meetings with a supervisor, taking an important test, or making significant life decisions. The emotional and physical responses can feel overwhelming.

According to a 2019 CDC report, approximately 9% of adults aged 18 and older experienced mild anxiety symptoms, with 3.4% experiencing moderate symptoms and 2.7% facing severe symptoms—rates particularly high among adults aged 18–29. Anxiety is one of the most common mental health challenges in the United States, characterized by symptoms such as persistent worry, difficulty focusing, fatigue, irritability, sleep disturbances, and muscle tension.

What is Stress?

Stress, on the other hand, is a natural response to life’s demands. It’s that rush you feel when starting a new job, dealing with a pop quiz, navigating a disagreement with a loved one, or entering a social gathering where you don’t know many people. In small doses, acute stress can actually be beneficial according to a study conducted by the Yale Journal of Biology and Medicine (YJBM)—it helps sharpen our focus and improve performance.

However, when stress becomes a constant companion, it can take a toll on your mood, behavior, and overall well-being, leading to chronic stress. Chronic stress, often stemming from events like illness, financial struggles, the death of a loved one, or major life changes, can significantly diminish your quality of life. Left unchecked, it may contribute to mental health issues such as anxiety or depression.

How to Manage Stress

The good news is that we live in a time where tools and resources to manage stress are more accessible than ever. Studies show that engaging in simple, everyday activities can be incredibly effective at reducing stress. Here are some evidence-based strategies you can incorporate into your routine:

Move: Physical activity—whether it’s jogging, walking, gardening, or
even cleaning your house—can work wonders for stress relief. Exercise releases
endorphins, the body’s natural feel-good chemicals, which boost your sense of
well-being.

Meditate: Meditation can help you focus your attention and quiet the
racing thoughts that fuel stress. Practices like mindfulness, guided meditation,
walking meditation, or visualization can help regulate your emotions and improve
your overall health. The best part? You can do them anywhere.

Laugh: Laughter truly is the best medicine. It triggers positive physical
changes in your body and calms your stress response. Watch a funny movie,
read some jokes, or try laughter yoga for an instant mood boost.

Practice Yoga: Yoga, especially Hatha yoga with its slow and intentional
movements, is a powerful stress reliever. By uniting physical movement with
mindful breathing, yoga can help you find peace in both body and mind.

Keep a journal: Writing down your thoughts can be a therapeutic way to release
pent-up feelings. Don’t worry about grammar or structure—just let your thoughts
flow. By the end, you may feel as if a weight has been lifted from your shoulders.

Get creative: Art therapy techniques like sketching or coloring can redirect your
focus away from stress. Grab some crayons, markers, or pencils, and let yourself
get lost in the process of creating.

When to Reach Out for Professional Help

Sometimes, stress and anxiety can feel like too much to manage on your own. If
stressors are interfering with your school, career, or home life, or if you’re feeling
overwhelmed and unsure how to cope, reaching out for professional help is a brave and
important step.

Therapists can provide the tools and support you need to navigate your challenges and
restore a sense of peace. You don’t have to face it alone—we’re here to help you find
relief and build the life you deserve.

References:

Anxiety Disorders – https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-
20350961

Anxiety Disorders: Causes, Symptoms, Treatment & Types – https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders

Introduction: The Science of Stress – https://pmc.ncbi.nlm.nih.gov/articles/PMC8961711/

Stress – https://my.clevelandclinic.org/health/diseases/11874-stress

Stress Relievers: Tips to tame stress – https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257