Stress vs. Anxiety and How to Cope

If you are a patient at TeleHealthNP, you have probably done a monthly progress note. One of the most common complaints we hear from patients on these progress reports is about stress.

And it’s true, according to the American Psychological Association in 2022, over a quarter of Americans are so stressed that it is interfering with their daily lives. And it’s only gotten worse since then.

Much of the time, the source of stress in our lives comes from things outside of our control. According to the same article, Americans are significantly stressed over inflation and the political climate.

This brings up an important distinction between stress and anxiety. The differences are subtle but they do impact the strategies we might recommend for you cope.

How Stress Affects You Physically

Chronic stress and anxiety may come from different sources, but their physical effect is similar. Both stress and anxiety raise the cortisol in your body which can manifest in physical and mental symptoms such as irritability, excessive fatigue, muscle tension, and insomnia.

Anxiety symptoms are sometimes compounded by a deep sense of dread and worry, regardless of circumstance.

Stress and anxiety effect your body in the short term, but over time they can actually lead to more serious health issues.

The chronic presence of cortisol in your body can lead to weight gain, increased risk of heart disease, high blood pressure, digestive problems, weakened immune system, headaches, muscle tension, sleep disturbances, and impaired cognitive function.

So what differentiates stress and anxiety, and how do you cope?

Differentiating Stress and Anxiety

Like we said before, stress and anxiety manifest similarly in the body and mind, but there are a few important differences to note. Let’s take a look at some of the distinctions between stress and anxiety.

Stress

Stress is normally a reaction to an external event or situation such as an important deadline at work or a disagreement with a close friend or family member. Usually, we have some degree of control over the outcome of these situations and the stress is resolved when the deadline has passed or the argument is resolved.

Stress, while uncomfortable, is a normal part of life and a natural reaction to your environment. It can even be a positive force when harnessed as a motivator.

Anxiety

Anxiety is different from stress as it is an internal feeling that persists even when there is no immediate threat. It often manifests over issues outside of your control.

Not only is anxiety something that persists beyond your present circumstances, but it can feel like a sense of impending doom or dread and often interferes with your day-to-day life.

Coping With Stress

Many of our patients ask how to deal with stress, but the truth is, there is only really one way forward: to eliminate the stressor. Because stress has to do with a particular task or situation, delegation or completing the task are the two best ways to get it off your plate.

Make a plan

Sit down and take stock of your life, listing out all of the things that are causing you stress. Are you working too much? Are you struggling with a friend or family member? Have you put off holiday shopping a little bit too long?

When you have identified the areas of stress in your life, make a plan for how to tackle each one step by step. Having a plan will help you to take control over what in your life is stressing you out.

Don’t procrastinate

Once you have a plan in place, start ticking off those boxes! It’s one thing to have a plan and another to use stress as a positive motivator to start taking action steps to eliminate those items off of your list.

Part of why stress persists over time is because we aren’t dealing with it as it occurs. If you are stressed over a deadline, you won’t feel better until the work is done. So, use that plan you made to tackle something related to this deadline everyday until it’s done.

If you are struggling in a personal relationship, the stress around this situation will persist until you resolve or address the elephant in the room. Rip the bandaid off and talk it out or at least feel better for having tried.

Ask for help

Most of us are not good at asking for help, but our friends and family more often than not, want to help us!

If you are overwhelmed by a messy house, ask your family to pitch in on tackling your to do list. If you are dealing with an impossible workload, see if any of your colleagues can take some tasks off your plate.

The point is, no one can know you need help until you ask for it. Don’t assume you have to go it alone. Reach out and you might be surprised by who shows up for you.

Coping With Anxiety

Because anxiety doesn’t always revolve around a specific situation or circumstance, dealing with it can be harder compared to stress. It is important to develop good self care habits to combat generalized anxiety which is worsened by poor self care.

To manage chronic anxiety, make sure that you are doing your basic self care such as sleeping 7-8 hours per night, eating regular meals, connecting with loved ones, avoiding excessive caffeine, and lowering your screen time.

Other coping skills like meditation, journaling, daily exercise, and breath work, can help you to deal with the symptoms of anxiety in real time.

What all of these coping techniques have in common is that they don’t shy away from the feelings you are experiencing, but help you to lean in and address them with mindfulness.

Anxiety is a very physical experience, so one of our favorite ways to cope is to get your body moving by going for a walk, having a dance party to your favorite song, or hitting the gym. This can help to regulate your body and bring it back down to a more manageable state.

For a more in depth discussion on how to cope with chronic stress or anxiety, check out this past post!

When to Consult an Expert

You don’t have to wait for your symptoms to be “bad enough” to seek support. Chronic stress or anxiety can be hard on your body and even cause weight gain, exacerbating some of the symptoms you are dealing with.

If you have tried it all and still can’t seem to shake the feelings of stress and anxiety, consider talking to a therapist to come up with a plan that is specific to you. You might also consider talking to your doctor about whether you are a candidate for anti-anxiety medications.

There is no shame in seeking help, especially if external support can help you to overcome these symptoms and live a better, more fulfilled life.