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| source : phoenixhealthandwellbeing.org.uk |
Let me be honest, for the longest time, I thought stress was anxiety. They felt the same in my body: tight chest, racing thoughts, stomach in knots, and that constant need to do something or fix something. But the deeper I looked into it, through science, expert advice, and even my own personal experience, I learned they’re not quite the same thing.
If you’ve ever felt overwhelmed and couldn’t figure out whether you were just stressed out or having an anxious episode, you’re not alone. Let’s unpack this, in plain human terms.
First, What’s the Real Difference Between Stress and Anxiety?
Here’s the short version:
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Stress usually has a clear cause, a deadline, an argument, a traffic jam.
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Anxiety often lingers, even when there’s no obvious threat.
Both are connected to our body’s fight-or-flight response, that primal system meant to help us survive saber-toothed tigers (or, more commonly today, emails marked “URGENT”).
Stress = Reaction to an External Trigger
You get a presentation sprung on you at work. Boom, stress.
Anxiety = The Internal Echo
Even after the presentation, your heart still races. You can’t sleep that night. You’re thinking, “What if I said something dumb?” That’s anxiety talking.
How They Feel in Your Body: So Similar, Yet Slightly Different
Stress and anxiety share a lot of symptoms, and this is why it’s so tricky.
Common to Both:
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Fast heartbeat
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Shallow or rapid breathing
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Digestive issues (hello, stress stomach!)
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Irritability
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Trouble sleeping
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Muscle tension
Anxiety Has Some Extras:
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A vague sense of dread
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Restlessness, like your brain won’t stop pacing
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Fear that doesn’t match the situation
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The feeling something bad is going to happen, even if things seem okay
For me, stress felt like a pressure cooker I could release after the task was done. Anxiety? That was like steam still hissing even when the stove’s off.
How to Tell Which One You’re Dealing With
Ask yourself:
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Is there something specific causing this? If yes, probably stress.
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Is the feeling sticking around without a clear reason? That’s likely anxiety.
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Did the feelings go away after resolving the situation? That’s stress. If not, anxiety might be in play.
Sometimes, stress turns into anxiety when it doesn’t get processed. And trust me, it’s more common than you think.
What Helped Me Manage Both (Backed by Experts)
1. Breathing Like It Matters
I know, it sounds too simple, but deep breathing tricks your nervous system into thinking “We’re safe.”
Try this: Breathe in for 4 seconds, hold for 4, exhale for 6. Repeat. Feel your body slow down.
2. Move Your Body, Even If Just for 10 Minutes
Anxiety builds up in the body. I’ve found that a brisk walk, a few yoga stretches, or even dancing in my kitchen helps break the cycle.
3. Name What You Feel
When I label it “I feel anxious because I’m imagining the worst-case scenario” it loses power. Awareness is the first step to regulation.
4. Talk It Out
Whether it’s a friend, a journal, or a therapist, letting the thoughts out instead of letting them fester works wonders. Trust me.
5. Cut the Caffeine & Scroll Less
I noticed caffeine and doomscrolling made things worse. Cutting back helped me feel more grounded, no jitters, no racing thoughts.
When Stress or Anxiety Becomes a Problem
Look, everyone feels stress and anxiety. But if it’s…
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Constant
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Messing with your sleep, eating, or hygiene
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Interfering with work or relationships
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Leading to unhealthy coping (alcohol, isolation, etc.)
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Making you feel hopeless or panicked often
…it might be time to get support. There’s zero shame in asking for help. I’ve done therapy myself, and it was one of the most empowering decisions I ever made.
Final Thought: Be Kinder to Your Mind
Here’s what I wish more people understood: Stress and anxiety are not weaknesses. They’re signals. Your body is saying, “Hey, something feels off.” Your job isn’t to push through it blindly, it’s to listen and respond with care.
So next time your heart’s racing and your thoughts are spiraling, pause and ask:
“Am I stressed? Or is this anxiety? What do I need right now?”
You’ll be amazed at how powerful that little check-in can be.