Anxiety vs. Stress: Know the Difference and What to Do

For the longest time, I didn’t really know the difference between anxiety and stress. To me, they felt like two sides of the same coin—overwhelming, exhausting, and impossible to shake. It wasn’t until I started digging into my own struggles that I realized they’re not the same thing, and knowing how to tell them apart is a game-changer when it comes to managing them.

If you’ve ever wondered, Am I stressed or anxious?—or both—you’re not alone. Let me walk you through what I’ve learned from my own experience and how you can figure out what’s going on, so you can start feeling better.

The Difference Between Anxiety and Stress

Here’s how I came to understand it:

• Stress is your body’s response to external pressure, like a looming deadline or a difficult conversation. It’s usually tied to something specific, and when that thing is resolved, the stress tends to fade.
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• Anxiety, on the other hand, is more internal. It’s a persistent worry or fear that can stick around even when there’s no immediate threat. Anxiety often feels bigger and harder to pin down, like a constant weight on your chest.
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For me, stress felt more like a temporary sprint—I’d push through, and then I’d be okay. Anxiety was different. It didn’t let go as easily, and it sometimes showed up for no apparent reason.

How to Tell If It’s Stress or Anxiety

If you’re not sure which one you’re dealing with, here are some clues that have helped me:

Stress Looks Like This:

• It’s tied to a specific situation, like work, finances, or family issues.
• You might feel rushed, pressured, or overwhelmed.
• Once the situation is resolved, the feelings subside.
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Anxiety Looks Like This:

• It’s harder to trace back to a specific cause.
• It sticks around, even after the “problem” is gone.
• You might feel restless, have racing thoughts, or experience physical symptoms like sweating, a racing heart, or nausea.

Sometimes, the two overlap. For example, stress about a work project might trigger anxiety about your performance or what others think of you. That’s when things get tricky—but also when knowing the difference can help you tackle them more effectively.

How to Handle Stress

When I feel stress creeping in, I focus on breaking things down into manageable steps. Here’s what works for me:

Identify the Cause
Stress usually has a clear trigger. Ask yourself, What exactly is making me feel this way? Naming it can help you feel less overwhelmed.

Make a Plan
Once you know the cause, take a step back and make a plan. I like to write out everything I need to do and then tackle one thing at a time.

Take Breaks
When stress is running high, it’s tempting to power through, but that usually backfires. Even a 5-minute break to breathe, stretch, or step outside can help reset your mind.

Lean on Support
When I’m feeling stressed, I remind myself I don’t have to handle it all alone. Talking to someone—whether it’s a friend, family member, or coworker—often brings relief and fresh perspective.

How to Handle Anxiety

Anxiety is trickier because it’s not always tied to something tangible. Here’s what I do when anxiety feels like it’s taking over:

Ground Yourself
Anxiety lives in the future—those endless “what if” scenarios. Grounding techniques like focusing on your breath or naming five things you see around you can help bring you back to the present.

Challenge Your Thoughts
Anxiety loves to lie to us. When I catch myself spiraling, I ask, Is this thought true? More often than not, it’s a worst-case scenario that isn’t likely to happen.

Move Your Body
When anxiety builds, it helps to get out of my head and into my body. A walk, some stretches, or even a few jumping jacks can release some of that nervous energy.

Focus on What You Can Control
Anxiety feeds on uncertainty, but I’ve learned to ask myself, What’s one small thing I can do right now? It might be as simple as making a cup of tea or tidying up my space, but it reminds me I’m not powerless.

Why Understanding the Difference Matters

When I finally understood the difference between stress and anxiety, I realized I could approach them differently. Stress needs solutions—something tangible to reduce the pressure. Anxiety, on the other hand, needs reassurance—a way to calm my mind and body.

Knowing which one you’re dealing with is the first step toward managing it effectively.

Let’s Create a Plan That Works for You

Whether it’s stress, anxiety, or a mix of both, you don’t have to figure it out on your own. If you’re ready to take back control, I’d love to help you.

I’m offering a free discovery call, where we’ll:

• Pinpoint whether you’re dealing with stress, anxiety, or both.
• Explore strategies that fit your unique needs.
• Build a personalized plan to help you feel calm, clear, and capable.

Book your free call below, and let’s work together to find what works best for you.

You don’t have to let stress or anxiety run your life. By understanding what you’re feeling and taking small, intentional steps, you can regain control and find your peace again. I’m here to support you every step of the way—you’ve got this.