Anxiety vs. normal stress: when to seek help
Stress is a response to an outside pressure, such as a deadline or an illness, and it usually eases once the situation is resolved. Anxiety is the body's reaction to stress and can show up even when there is no current threat. When worry will not go away or disrupts daily life, it is time to ask for help.
Key points
Stress usually has an outside cause and fades when the situation is resolved.
Anxiety can persist with no current threat and can feel like ongoing dread.
Stress and anxiety share symptoms such as tension, body aches and lost sleep.
Reach out if symptoms interfere with daily life, lead you to avoid things, or seem always present.
Anxiety is commonly treated with talk therapy, medication, or both.
What is the difference between stress and anxiety?
The National Institute of Mental Health (NIMH) describes stress as the physical or mental response to an external cause, like a heavy workload or being sick. A stressor can be a one-time event or something that keeps happening over a long stretch.
Anxiety is different. NIMH describes it as your body's reaction to stress, and it can occur even if there is no current threat. Stress generally goes away once the situation is resolved. Anxiety tends to be internal: a persistent feeling of apprehension or dread that does not go away and that interferes with how you live your life.
Stress is not always harmful. It can push you to meet a deadline, or it can cost you a night of sleep. MedlinePlus makes a similar point about anxiety, noting that in small doses it can give you a boost of energy or help you focus.
What symptoms do stress and anxiety have in common?
Part of the reason the two are hard to tell apart is that they feel alike in the body. According to NIMH, both stress and anxiety can cause:
Excessive worry
Uneasiness
Tension
Headaches or body pain
High blood pressure
Loss of sleep
When does anxiety become an anxiety disorder?
Feeling anxious is a normal part of life. NIMH explains that anxiety disorders involve more than occasional worry or fear. For people with an anxiety disorder, the anxiety does not go away, is felt in many situations, and can get worse over time. The symptoms can interfere with job performance, schoolwork and relationships.
MedlinePlus lists several types, including generalized anxiety disorder, panic disorder and phobias. With generalized anxiety disorder, a person worries about ordinary things like health, money, work and family, and the worry is excessive and happens almost every day for at least 6 months.
Symptoms vary by type, but MedlinePlus describes a common pattern: anxious thoughts or beliefs that are hard to control, physical symptoms such as a pounding or rapid heartbeat, unexplained aches, dizziness or shortness of breath, and changes in behavior such as avoiding everyday activities you used to do. Only a qualified provider can tell you whether what you are feeling fits a diagnosis.
When should you seek help for stress or anxiety?
You do not need a diagnosis to ask for support. NIMH suggests talking with a professional if you are struggling to cope or if the symptoms of your stress or anxiety will not go away. These are signs that it may be time:
Stress feels hard to manage and is affecting your everyday life
You have started avoiding things you would normally do
The worry or tension seems to be there all the time, even when nothing is wrong
Severe or distressing symptoms, such as trouble sleeping or concentrating, have lasted 2 weeks or more
Your work, school or relationships are suffering
If it is an emergency
If you are in crisis or thinking about hurting yourself, call or text 988 (Suicide & Crisis Lifeline) or call 911.
Our office does not provide emergency services. See our crisis resources page for more options.
What can you try on your own for everyday stress?
Small habits can take the edge off ordinary stress. NIMH suggests the following ideas. They are not a substitute for care if symptoms are persistent or severe.
Keep a journal
Try a relaxation or wellness app with breathing or mindfulness exercises
Exercise, and eat healthy, regular meals
Stick to a sleep routine and get enough sleep
Cut back on excess caffeine, such as coffee and soft drinks
Notice negative or unhelpful thoughts and challenge them
Reach out to friends or family members who help you cope in a positive way
How is ongoing anxiety treated?
NIMH names psychotherapy (talk therapy) and medication as the two main treatments for anxiety, and says many people benefit from a combination of the two. MedlinePlus adds that cognitive behavioral therapy is often used for anxiety disorders. It teaches different ways of thinking and behaving, and can help change how you react to the things that cause fear. Our article on how CBT helps with anxious thoughts explains what that looks like in practice.
Medication is a decision to make with a prescriber, not something to work out alone. A health care provider can also check whether a physical health problem is contributing to your symptoms.
How Balanced Life can help
Balanced Life Counseling Services offers anxiety therapy and individual counseling for children, teens and adults, in person at our Salisbury and Bethesda offices and by telehealth. Several of our clinicians use cognitive behavioral therapy.
In a first session, your therapist invites you to share what has been going on and any goals you have. To get started, visit our new patients page or call 443-978-8688. Coverage depends on your plan, so check your benefits on our insurance and fees page.
Frequently asked questions
Is it normal to feel anxious sometimes?
Yes. NIMH describes feeling anxious as a normal part of life, and MedlinePlus notes that a little anxiety can help you focus or give you energy. It becomes a concern when the anxiety does not go away, shows up in many situations, gets worse over time, or interferes with work, school or relationships.
How do I know if my stress has turned into anxiety?
One clue is whether the feeling fades when the pressure does. Stress generally goes away once the situation is resolved. Anxiety can stay even when there is no current threat. If you notice constant dread, avoidance of ordinary activities, or symptoms that will not ease, a therapist or health care provider can help you sort out what is going on.
Can stress cause physical symptoms?
It can. NIMH lists headaches or body pain, tension, high blood pressure and loss of sleep among the symptoms that both stress and anxiety can cause. Because physical symptoms can have many causes, it is a good idea to mention them to a health care provider instead of assuming they come from stress.
Do I need a diagnosis before starting therapy for anxiety?
No. You can call a therapist because worry or stress is making life harder, without knowing what to call it. In a first visit the therapist asks what has been going on and what you hope will change. From there, you and your therapist decide together how often to meet.
Sources
If you are in crisis or thinking about suicide, call or text 988 (Suicide and Crisis Lifeline). In an emergency, call 911.