In recent years, many words from the “psychological vocabulary” have become part of popular culture, so it is not unusual to hear phrases such as “I am stressed ” or “I feel anxious ”. Both terms are used interchangeably, but it is important to know the difference between stress and anxiety because, although the symptoms are similar, they are not the same, so the way to deal with them also differs.
What is stress?
Stress is that feeling of being overwhelmed, worried and exhausted that we have all experienced at some point. It is a natural response to situations that we perceive as challenging or threatening when our psychological resources are not sufficient to deal with them effectively.
It is often triggered by academic or work pressures, such as when an exam or a project is approaching. In fact, life is full of situations that can trigger stress, from overwork or interpersonal conflict to economic instability or illness. Setting very ambitious goals or dealing with positive life changes, such as marriage or the arrival of a child, can also become sources of stress.
What is anxiety?
We can all feel worried, nervous or stressed from time to time, but that doesn’t necessarily mean we have anxiety. Anxiety is a state of apprehension, tension or restlessness that arises from the anticipation of danger, which can be internal or external, real or imagined.
When it becomes disproportionate and lasts more than six months, it becomes an anxiety disorder. In this case, people feel nervous and worried, experiencing a permanent feeling of anguish that affects their quality of life.
Stress is one of the most common causes of anxiety, although it is not the only one. A car accident, for example, can trigger amaxophobia, the fear of driving. A chronic or serious illness, substance abuse, depression, situations of abuse or simply worries about the future can also cause generalized anxiety.
What are the main differences between stress and anxiety?
When our brain perceives danger, it activates certain neural circuits that prepare us to take action. However, these circuits can trigger different responses, stress or anxiety, with very different effects on our body and mind.
1. The cause of stress is more obvious, that of anxiety is not
As a general rule, stress appears in the presence of stressors, such as overwork, a breakup, interpersonal conflicts or an illness. In contrast, anxiety is a more diffuse state of character that can occur without a specific trigger. In practice, we know where stress comes from because there are one or more situations that worry us, but it is much more difficult to determine what causes us anxiety.
2. In anxiety, fear prevails, in stress, worry prevails.
Another difference between stress and anxiety lies in the feelings and sensations that both states generate. Although at first glance they may seem identical, the truth is that anxiety acts like a snowball and over time has the tendency to turn into a generalized fear, the highest expression of which are panic attacks.
On the contrary, when we suffer from stress, what usually predominates are worries, which generally revolve around the triggering situation, as well as a feeling of nervousness and frustration. Worries can also be present in anxiety, but they are more vague and general in nature.
3. Anxiety is an excess of future, stress an excess of present
One of the differences between stress and anxiety is their projection over time. Anxiety is usually the response to the anticipation of situations, the idea that something bad could happen, so it is more a fearful look towards the future, a fear of something that has not yet happened. In fact, the fear of feeling anxious is one of the main factors that triggers anxiety.
On the other hand, stress is usually an excess of the present, as it is normally accompanied by the feeling of not being able to deal with the situations we are going through. It is triggered when we believe that we do not have the resources to face a certain event.
A very simple example to understand the difference between stress and anxiety: we get stressed when we are late for an important meeting and spill a cup of coffee on our shirt just as we leave the house. On the contrary, we feel anxious when we constantly think about all the things that could go wrong and prevent us from arriving on time to the meeting.
4. Stress is often caused by external factors, anxiety is fueled by internal factors
Although it is difficult to distinguish between external and internal factors, stress is often the result of events that we find difficult to manage. The situation that causes it is often beyond our control, so it ends up overwhelming us.
On the contrary, anxiety is primarily fueled by internal factors, as it involves an anxious anticipation of events that in many cases have not yet occurred. It is an expression of catastrophic anticipatory thoughts.
The difference between internal and external factors is important because if we know exactly what worries and distresses us, we can take the necessary steps to deal with that situation, whether it is an external event or a problem that we are feeding in our mind.
5. Stress disappears when the stressful situation ends, anxiety usually lasts
One of the main differences between stress and anxiety is the duration of the stress. Usually, when we resolve the situation that worries us, the stress disappears or at least decreases considerably. For example, when we finish a project and hand it in, we get rid of the heavy burden of tension and stress that we were carrying on our shoulders.
However, anxiety is often born with the intention of lasting over time. Since it is not caused by a specific event or cannot be attributed to a specific situation, it is sometimes necessary to resort to psychological therapy to learn to deal with this state and achieve relaxation.
6. Stress generates tension, anxiety generates vegetative symptoms
Although stress and anxiety can affect people differently, as a general rule, stress generates great tension on a physical level , which is why it causes symptoms such as fatigue, headaches and muscle tension.
Instead, the physical symptoms that accompany anxiety are usually of a vegetative nature, such as accelerated heartbeat, sweating, dizziness, nausea, unexplained discomfort, epigastric problems, vertigo, dry mouth and a feeling of shortness of breath.
7. Stress causes irritability, anxiety causes insecurity
Each person responds differently, but stress usually manifests itself emotionally as a state of irritability and frustration. In contrast, anxiety usually generates a state of fear, insecurity and hopelessness .
If we are stressed, we are likely to overreact and even react aggressively to stimuli in our environment, as our nerves are on edge. On the other hand, if we feel anxious, we may react with fear, becoming startled and feeling insecure.
8. Stress pushes us to look for solutions, anxiety to avoid what we fear
The coping strategies we adopt when faced with stress and anxiety also tend to vary. As a general rule, we tend to deal with stress by taking more active approaches to eliminate whatever is causing us distress. So we might make an action plan, break tasks down into more manageable steps, or ask someone to lend a hand.
However, because we cannot always find a cause or trigger for anxiety, it often leads to avoidance. We are likely to start avoiding situations that we find threatening, even if they do not pose a real danger. For example, a person with social anxiety may avoid groups, which in turn intensifies their fear, isolation, and worry.
9. Stress can improve performance, anxiety affects it
Both stress and anxiety can significantly affect our daily performance, especially when stress becomes chronic and does not leave us. However, since we usually experience occasional stressful situations, we can recover our performance level relatively easily.
In fact, some level of stress can even benefit our performance. Eustress can keep us alert, focused, and more energized thanks to adrenaline. Anxiety, on the other hand, tends to interfere more significantly with daily activities, affecting our concentration and decision-making ability. Excessive worrying and ruminative thoughts also tend to decrease performance.
10. Stress can boost our self-esteem, anxiety destroys it
In stressful situations, we tend to focus our energy and resources on overcoming a specific challenge, and although we may feel overwhelmed or frustrated, it rarely affects our self-esteem in a lasting way. The stress response is usually temporary and action-oriented, so when we solve the problem, we regain self-confidence and may even strengthen our self-image if we successfully tested our abilities.
The impact of anxiety, on the other hand, is often more devastating, affecting both self-esteem and self-confidence. Being more diffuse and prolonged over time, anxiety can generate a state of persistent restlessness and doubt, because the mind tends to see obstacles where there are none.
If we suffer from anxiety, we may continually question whether we will be able to cope with future challenges, which slowly erodes our confidence. Over time, anxiety can develop a toxic loop in which a lack of confidence reduces action, which in turn reinforces feelings of inadequacy, creating a spiral of helplessness and powerlessness that affects our self-image.
When should you be concerned and seek psychological treatment?
It is important to know that both stress and anxiety are normal responses to life’s setbacks and obstacles. They are not negative in themselves but rather warning signs and natural mechanisms that help us cope with challenging situations.
The problem begins when these states, which should be temporary, become prolonged. At this point, our body becomes overloaded and the endocrine and nervous systems begin to show the first signs of saturation and may even collapse. Therefore, although these are normal reactions, it is important to stop them as soon as possible.
When you feel the stress getting the better of you, try something quick and easy: take a deep breath, change your surroundings, or go outside and stretch your legs for a few minutes. These breaks will help you relax and ease the tension, giving you a breather before you move on.
If you suffer from anxiety, you can practice techniques such as visualization, mindfulness, or even keep an anxiety journal to help you release those worries. However, remember that if anxiety has set in, it may be a disorder that requires psychological treatment to address the underlying causes and work more deeply on the thought patterns that are fueling it.
If stress or anxiety is starting to interfere with your daily life, it may be time to seek professional help. Remember that taking a few minutes to look inside yourself and reflect on your emotional state is an essential act of self-care. Mental health deserves the same attention as any other aspect of your life. If you feel like something is out of balance and stress or anxiety threaten to become unwelcome guests, talk to a good psychologist who can help you find more effective coping strategies to deal with the challenges.
References:
Nater, U.M. (2021) Recent developments in stress and anxiety research. J Neural Transm; 128: 1265–1267.
Daviu, N. et. Al. (2019) Neurobiological links between stress and anxiety. Neurobiol Stress; 11: 100191.
Banaszkiewicz, M. (2017) It Is Good To Be Stressed: Improving Performance And Body Responses By Stress Reappraisal. Journal of Education Health and Sport; 7(4): 447-453.
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