Stress vs. Anxiety: Understanding the Difference and Managing Both
Stress vs. Anxiety: Understanding the Difference and Managing Both
Stress and anxiety often get used interchangeably, but they’re not quite the same.
Stress typically arises from an external trigger—a work deadline, a family obligation, or a sudden change in circumstances. It’s often temporary and linked to a specific event. Anxiety, on the other hand, is more of an internal, persistent state of worry that can linger even when the “threat” isn’t present.
Recognising which one you’re experiencing is essential because the way we manage them differs. Treating anxiety like stress (or vice versa) can leave you feeling stuck.
What Cognitive-Behavioral Models Tell Us
According to cognitive-behavioral therapy (CBT) models, stress is often a reaction to demands that feel greater than our current resources. Once the situation resolves or we adapt, the stress usually subsides.
Anxiety, however, goes beyond the immediate situation. It involves ongoing negative appraisals, mental rehearsal of worst-case scenarios, and a heightened sense of threat—often about the future or hypothetical events.
In CBT terms:
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Stress → Trigger → Thought (“I don’t have enough time”) → Feeling (pressure) → Action (work faster).
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Anxiety → Thought (“Even if I finish, something will go wrong”) → Feeling (persistent worry) → Action (avoidance, overchecking, restlessness).
When Stress and Anxiety Overlap
It’s important to note they often co-occur. Long-term stress can evolve into anxiety, especially when the brain becomes accustomed to operating in a heightened state of alert. For example:
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Stress from ongoing job instability may eventually lead to anxiety about any future employment scenario.
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A stressful public speaking engagement might trigger ongoing fears of social judgment, even outside work.
Practical CBT Strategies for Each
Managing Stress:
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Problem-solving: Identify the source of stress and create an action plan.
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Time management: Break tasks into manageable steps.
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Relaxation techniques: Progressive muscle relaxation, deep breathing, or short breaks to reset your stress response.
Managing Anxiety:
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Cognitive restructuring: Challenge catastrophic or “what if” thoughts with evidence.
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Exposure therapy principles: Gradually face feared situations to reduce avoidance.
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Mindfulness: Bring attention back to the present to break the cycle of future-oriented worry.
Key Takeaway
Stress is often about now—a specific challenge to overcome. Anxiety is about later—a feared possibility that may or may not happen. Both are normal human responses, but knowing which you’re dealing with allows you to choose the right coping strategy.
Reflection for You:
Which one do you find yourself experiencing more often—stress or anxiety? How do you tell them apart in your own life?
