The Difference Between Stress and Anxiety
Introduction
Although stress and anxiety may seem similar, there are some key differences. Both of these emotions are normal and can be brought up by the same events. There are differences between the two that are important to identify. This blog post is dedicated to defining these two emotions, providing ways of coping, and identifying when to seek support.
Stress
Stress is a natural response to a difficult situation or demand such as a deadline at work, a big move, or family conflict. In small doses, stress can help us take action. Stress usually resolves once the cause is resolved. However, prolonged stress can lead to burnout and can take a toll on your mental and physical health.
Anxiety
Anxiety can linger even after the cause has subsided. Rapid thoughts, excessive worry, and dread that doesn’t go away, can all be signs of anxiety. Physical symptoms can include chest pain, rapid heart rate and panic attacks.
How to manage stress and anxiety
Taking part in activities that you enjoy can sometimes be enough to lower levels of anxiety or stress. You already have stress reduction tools. Whether it’s going on a walk, a run, dancing, or spending time with family or friends these activities can help lower difficult emotions. Here are three additional tools:
Deep breathing: Find a comfortable place to sit. Start by taking a deep breath in through your nose and focus on expanding your belly. Breathe out through your mouth slowly, making sure to expel all the air from your lungs. The out breath should be twice as long as the in breath. Start by taking three big breaths. Repeat as needed.
Rainbow grounding: Get comfortable in your chair. Now look around you and identify one thing that is red. As you identify this object, notice how it looks, how the light bounces off its surface, the texture, and how it would feel if you touched it. Now repeat that same process but this time identifying something that is orange. Continue looking around and identifying objects of the rest of the colors of the rainbow, yellow, green, blue, and violet. Notice how you feel after becoming more aware of your surroundings. You may feel more relaxed and present.
Ground: Start by finding a comfortable place to sit. Notice your feet resting on the floor. Are your feet warm, cold, neutral? Do they feel comfortable if you're wearing shoes? Now, notice the surface of your seat that’s supporting your weight. Are you sitting on a soft surface, or a firm wooden chair? Notice that your back is supported. Are you sitting on an incline, is the seat behind you cushioned? Bring your attention to your chest gently rising and falling with each breath. Notice how you feel after this exercise and repeat as needed.
Is it time to seek professional help?
Stress and anxiety are both normal human emotions that arise to keep us safe. However, there are some instances where these emotions can become too difficult to manage on one's own. If you notice that despite your attempts at managing stress and anxiety, you are still feeling overwhelmed, it may be time to seek professional help. If you notice that the stress and/or anxiety is starting to affect multiple areas of your life, it may also be time to seek professional help.
Conclusion
Despite the similarities between stress and anxiety, there are some key differences. These emotions can be managed through techniques such as deep breathing, grounding, and rainbow grounding. Seeking the help of a licensed therapist may be necessary when stress and anxiety remain and are difficult to manage despite your intervention.
If you’re feeling overwhelmed by stress or anxiety, therapy may be a helpful next step. My name is Melissa Solano, LCSW, I offer compassionate, trauma-informed therapy for adults navigating life’s challenges. You don’t have to go through this alone. If you’re interested in learning more about working with me, please feel free to contact me to schedule a free 15 minute consultation.