Experts clarify differences between stress and anxiety

When feeling overwhelmed or worried, many people do not pause to consider whether they are experiencing stress or anxiety. Both emotions are prevalent and can impact daily life, but understanding the distinction may improve coping strategies.

Dr. Elizabeth Hoge, director of the Anxiety Disorders Research Program at Georgetown University Medical Center, notes that while individuals often report feeling distressed, they may struggle to articulate their feelings. Persistent stress or anxiety is not a natural state for humans. In a 2024 poll by the American Psychiatric Association, 43% of adults reported feeling more anxious than the previous year, and 53% indicated that stress negatively impacted their mental health. Top concerns included health, politics, the economy, gun violence, and climate change.

Stress is the body’s reaction to external pressures, such as excessive work or personal issues like a sick child. According to Dr. Hoge, stress typically diminishes once the triggering situation is resolved. Conversely, Dr. Lily Brown, director at the Center for the Treatment and Study of Anxiety at the University of Pennsylvania, explains that anxiety involves anticipating negative outcomes. While people often use the terms interchangeably, it is crucial to recognize that one can lead to the other.

Both stress and anxiety can result in sleep disturbances, tension, and increased blood pressure. However, there are key differences between the two. Anxiety can be diagnosed as a disorder, whereas stress cannot. Disorders such as panic disorder, social anxiety disorder, and generalized anxiety disorder are classified in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Clinicians assess the severity and interference with daily functioning to determine if an individual’s anxiety constitutes a disorder. Dr. Brown emphasizes that while everyone may experience anxiety, it becomes problematic when it impairs daily functioning.

Understanding the difference may not seem essential when feeling overwhelmed, but it becomes critical when these feelings disrupt daily life. If stress or anxiety impacts work, home life, or relationships, consulting a mental health professional can provide clarity and potential treatment options.

It is also vital to recognize that not all stress or anxiety is harmful. People can manage certain levels of stress effectively. For example, taking on a new project at work may induce stress, but if manageable, it can lead to positive outcomes. The harmful aspect lies in how individuals react to stress and anxiety—such as through aggression or obsessive thoughts—rather than the stressors themselves.

Chronic stress and anxiety are linked to various health issues, including insomnia, heart disease, and substance abuse. Thus, effective coping strategies are essential. Here are several recommendations:

1. **Build Awareness**: It’s important to recognize behaviors linked to stress and anxiety. Dr. Brown advises individuals to notice how their emotions influence their actions. While some behaviors may provide short-term relief, they can exacerbate issues in the long run. Identifying these patterns is a step towards healthier coping strategies.

2. **Stay Active**: Regular exercise can release endorphins, which improve mood and aid sleep. Research indicates that physical activity reduces perceived stress levels. For instance, a study found that individuals who engage in regular exercise report lower psychological stress and better overall well-being.

3. **Seek Treatment**: There is no set timeline for when to reach out for help, but individuals should do so if stress or anxiety becomes unmanageable or affects daily functioning. Starting with a primary care doctor can help rule out any underlying medical conditions and provide referrals to mental health professionals. Cognitive Behavioral Therapy (CBT) is a recognized treatment for anxiety disorders, focusing on changing negative thought patterns and behaviors. Dr. Brown encourages viewing therapy as an opportunity for growth rather than a sign of weakness.

In summary, distinguishing between stress and anxiety can aid in developing effective coping mechanisms. Individuals experiencing persistent distress should consider professional help to improve their quality of life.