Anxiety vs. stress: What’s the difference — and why does it matter?
These two emotions might seem like the same thing. But understanding which you’re dealing with is key to feeling better.
The information in this article is for educational purposes only and is not intended to replace medical advice from your doctor.
Stress and anxiety can be hard to tell apart. They share similarities, but they’re not the same thing. Take these two scenarios:
- This morning, your refrigerator stopped working and you’re concerned about being able to afford a new one.
- For the past few months, you’ve been losing sleep over your finances, even though you are able to meet your needs most of the time.
These scenarios might seem to be expressing the same emotion. But the extra expense is causing stress. The sleepless nights, on the other hand, are related to anxiety.
It’s important to understand the difference. Once you know whether you’re dealing with stress or anxiety, you can determine how best to cope.
The causes and symptoms of stress and anxiety
Anxiety and stress have overlapping symptoms. But they tend to differ in severity and duration. Stress is a response to what the universe is throwing at you now. Anxiety comes from inside your head, and sometimes for no particular reason.
“Stress tends to be a temporary response to a life event, while anxiety is more of a persistent problem regardless of one’s current life situation,” says Nicole Short, Ph.D., a clinical psychologist and assistant professor at the University of Nevada, Las Vegas.
Let’s look more closely at the two.
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What to know about stress
Stress comes and goes. It depends on what’s going on in your life. Positive and negative experiences can both lead to stress. For instance, planning your child’s wedding or retiring after a long career are usually happy events. But both can be super stressful.
That said, stress is usually associated with an unpleasant situation. This might be an unexpected bill or a loved one get an injury. It’s natural to feel stressed when life throws you a curveball.
Stress can show up in many ways. Signs of stress include:
- Anger
- Fatigue
- Digestive troubles
- Muscle pain
- Difficulty sleeping
- Irritability
“It’s important to think about and figure out what the stress is related to. Sometimes it’s a mixture of things,” says Michelle B. Riba, M.D., a psychiatrist and clinical professor in the department of psychiatry and director of the PsychOncology Program at the University of Michigan Rogel Cancer Center in Ann Arbor, Michigan.
Once a stressful event has passed, those feelings usually stop.
What to know about anxiety
Anxiety can be a response to stress. But it also can appear without an obvious trigger. You might not be able to sleep. Or maybe you always feel tense. You may not be sure why.
Anxiety might seemingly pop up out of nowhere. Sometimes, this occurs because of unresolved issues from the past. One example of this is having experienced childhood trauma that you haven’t fully processed.
If your anxiety doesn’t go away or gets worse over time, it could lead to an anxiety disorder. “Anxiety can become a significant problem that requires treatment if it is interfering with your life or causing substantial distress,” says Dr. Short.
Nearly 30% of all adults will have an anxiety disorder at some point in their life. Here are a few types of anxiety disorders:
Generalized anxiety disorder (GAD): This is defined as anxiety or dread that lasts for at least 6 months and affects your daily life.
To be diagnosed with GAD, you need to have three or more of the following symptoms:
- Restlessness
- Fatigue
- Difficulty concentrating
- Muscle tension
- Difficulty sleeping
- Irritability
Panic disorder: This type of anxiety is marked by panic attacks. They happen suddenly and can bring on discomfort or intense fear. You might have a feeling of losing control.
Social anxiety disorder: This includes fear of social situations. It’s typical for people with this type of anxiety to feel like they’re being watched or judged by others.
If you are experiencing any of these symptoms, talk to your health care provider. They can help rule out any underlying medical conditions that might be causing anxiety. This could be a thyroid condition, cardiac issue, or even a tumor, Dr. Riba points out.
“If anxiety is lasting, if it’s unusual, or if there’s a change that’s occurring, and it’s coupled with pain, you should take notice of it,” she says.
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How to tell whether it’s stress or anxiety
You might know the differences between stress and anxiety in theory. But in real life, it can be hard to tell which one you’re experiencing.
First, try and identify the cause of your emotions. If it’s a relationship issue, talk to your partner. Say it’s a work problem: You might try setting clear boundaries or speak to your boss about accommodations.
Not sure why you feel off? Write down your feelings to try to pinpoint exactly what’s going on, suggests Dr. Riba. And if you still aren’t sure whether it’s stress or anxiety, a health care professional can help you figure it out. Therapy may be the next step — particularly if you’re experiencing anxiety.
“If anxiety is interfering with your life or causing substantial distress, and has been going on for a while, I would recommend you seek help,” Dr. Short says. “You can start with your primary care provider, who can recommend medication or refer you to a psychologist or therapist. You should look for one who uses cognitive behavioral therapy to help you to face your fears.”
Lifestyle strategies to help you cope
Whether you’re dealing with stress or anxiety, lifestyle tweaks may help you feel more in control. Try these three proven tips.
Get moving. Being active can help reduce both stress and anxiety, research shows. According to the U.S. Department of Health and Human Services, even a 30-minute walk may help you feel better.
Eat healthily. To help with stress, the American Psychological Association recommends eating a diet rich in various nutrients. This means having more fruit, vegetables, nuts, and seeds, and minimizing processed foods. Eating breakfast may also help reduce anxiety.
Prioritize sleep. Quality sleep is essential to feeling calm and balanced. One study even found that sleep may be a way to improve mental health, including anxiety. The key is to have a consistent sleep routine. Try to go to bed and wake up at the same time every day. If you have trouble falling asleep, consider meditation. Relaxation exercises, such as intentional breathing, may also help.
Bottom line: Anxiety and stress are different problems. But they can have similar impacts on your day-to-day life. Once you know which you’re dealing with, you can work toward finding solutions. When you don’t know what to do, a health care professional can walk you through your options — and help you move forward.
Sources:
What’s the difference between stress and anxiety? American Psychological Association
What are anxiety disorders? American Psychiatric Association
Anxiety disorders: National Institute of Mental Health
11 healthy ways to handle life’s stressors: American Psychological Association
Physical activity is good for the mind and the body: U.S. Department of Health and Human Services
Diet and anxiety: Nutrients
Improving sleep quality leads to better mental health: Sleep Medicine Reviews
Cited sources were last reviewed on 10/16/2025
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