Stress vs. Anxiety: Triggers, Symptoms, and Tips for Coping – Verywell Health

Sometimes it can be difficult to tell the difference between stress and anxiety, because they share similar symptoms.

Stress is the body’s reaction to pressure or feeling threatened. It’s a response to external factors such as work, finances, relationships, parenting, and day-to-day inconveniences.

Anxiety is a sustained mental health disorder beyond everyday worries. People with anxiety experience feelings of dread or extreme distress, which can be constant and affect their daily lives.

Learn more about the differences between stress and anxiety symptoms, triggers, coping mechanisms, and when to seek help.

Symptoms of Stress and Anxiety

Stress and anxiety have both physical and psychological signs. Some symptoms, including rapid heart rate, rapid breathing, diarrhea, or constipation, can present in both stress and anxiety.

There are, however, some distinct symptoms attributed to each.

Stress tends to be short term and comes in response to a recognized threat. Anxiety, however, is longer lasting and can sometimes seem as if nothing is triggering it; often the feelings of fear or worry are disproportional to the actuality of the event or concern.

Causes of Stress and Anxiety

The causes of stress and anxiety are complex. Anxiety is thought to be caused by a combination of chemical imbalances, environmental factors, and genetics.

However, it’s clear that some events, emotions, or experiences may cause symptoms of stress and anxiety to begin or worsen. These elements are called triggers.

Stress Triggers

Feelings of stress are normally triggered by external events in your life such as:

• Big life changes, like getting married or buying a new home
• Being under lots of pressure, like facing work deadlines or preparing for presentations
• Conflict with loved ones
• Not having much or any control over the outcome of a situation
• Having responsibilities that you’re finding overwhelming
• Everyday worries

There might be one large triggering event that causes stress, but it can also be caused by a buildup of small pressures.

Anxiety Triggers

Anxiety can present as its own disorder or can be triggered by prolonged or overwhelming stress.

Anxiety triggers can be different for each person, but include:

• A health diagnosis that’s upsetting or difficult
• Caffeine use
• Financial concerns
• Interruptions in sleep patterns
• Parties or social events that trigger social anxiety
• Conflict (in relationships, at work, and at home)
• Public speaking

Stress- and Anxiety-Related Disorders

Stress and anxiety that occur frequently or seem out of proportion to the trigger may be a sign of an anxiety disorder. An estimated 40 million Americans live with some type of anxiety disorder.

People with these disorders may feel anxious and stressed every day and for prolonged periods of time. These disorders include the following:

• Generalized anxiety disorder (GAD) is characterized by uncontrollable worrying. Sometimes people worry about bad things happening to them or their loved ones, and at other times they may not be able to identify a source of the worry.
• Panic disorder is a condition that causes panic attacks, which are moments of extreme fear accompanied by a pounding heart, shortness of breath, and a fear of impending doom.
• Post-traumatic stress disorder (PTSD) is a condition that causes flashbacks or anxiety as the result of a traumatic experience.
• Social phobia, also known as social anxiety, is a condition that causes intense feelings of anxiety in situations that involve interacting with others.
• Obsessive-compulsive disorder (OCD) is a condition that causes repetitive thoughts that cause anxiety, and the compulsion to complete certain ritual actions in an attempt to relieve anxiety.

Diagnosis and Treatment of Anxiety

Stress is a short-term state and doesn’t require a formal diagnosis. An anxiety disorder, however, would be diagnosed by a professional according to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a handbook used by clinicians to diagnose mental health disorders.

There is no definitive test for anxiety, but if symptoms are present, a healthcare provider will do an assessment about the frequency of feelings of worry or any physical symptoms such as restlessness, feeling tired, having trouble concentrating, irritability, or having trouble sleeping.

Anxiety is a treatable condition. Treatment typically includes talk therapy, cognitive behavioral therapy (CBT), medication, or a combination of these.

Coping With Stress and Anxiety

Many coping techniques can help manage stress and anxiety. Learning to cope with stress and anxiety can take time and may involve more than one strategy.

Some coping strategies for stress and anxiety include:

• Relaxation breathing: Stress and anxiety can cause shallow, rapid breathing. The simple act of controlled breathing may bring stress relief. Apps are available with guided breathing meditations for stress and anxiety.
• Exercise: A comprehensive review of studies found that regular exercise reduces anxiety symptoms. Yoga is often promoted as a “cure” for stress and anxiety, but it should be noted that studies carried out on the effects of yoga practice have had small sample sizes and lack of control groups.
• Limited alcohol and caffeine: These can aggravate anxiety and trigger panic attacks.
• Getting enough sleep: Sleep can give you the energy to cope with difficult feelings and experiences.
• Creativity: Engaging in a creative hobby gives your mind a chance to relax. Studies indicate that creative engagement can decrease anxiety, stress, and mood disturbances.
• Music: Listening to slow, relaxing music can decrease your stress response.
• Peer support: This brings together people who’ve had similar experiences to help each other. Many people find that joining support groups to share ideas about how to stay well and connect with others makes them feel less alone. 
• Accepting that you can’t control everything: Find ways to let go of worry about situations you cannot change.

A Word From Verywell

Stress and anxiety may happen at the same time and can feel intense and overwhelming. It should be reassuring to know that everyone experiences stress and anxiety at some point in their lives.

Recognizing triggers is a good strategy to stay ahead of both. The good news is both mild stress and mild anxiety respond well to similar coping mechanisms.