Stress is usually a reaction to a pressure you can point to, like a deadline, a money worry or a hard week at home, and it tends to ease once that pressure passes. Anxiety is worry or fear that can hang on after the pressure has gone, or turn up with no clear cause at all. They feel much the same in your body, and it's common to have both.
In short
- Stress is mostly about what's happening now. Anxiety is often about what might happen.
- Stress usually eases when the pressure eases. Anxiety can carry on without an obvious reason.
- Both can cause a racing heart, tense muscles, poor sleep and trouble concentrating.
- If either is affecting your daily life, or the things you're trying aren't helping, see your GP.
What is stress?
Stress is your body and mind reacting to pressure. The NHS describes it as a reaction to mental or emotional pressure, often linked to feeling you're losing control of something.
When you're under pressure, your body releases stress hormones such as adrenaline and cortisol. That's why your heart beats faster and you feel on alert. A bit of stress can even help you get things done, and some people find it motivating.
It becomes a problem when it doesn't let up. Common causes include pressure at work, money worries, caring for someone, illness, and big changes such as moving house or having a baby. Sometimes there's no obvious cause.
This guide is written for adults. If you're under 18 and feeling stressed or anxious, talk to your GP, your school nurse, or Childline on 0800 1111 (free, any time).
What is anxiety?
Anxiety is a feeling of worry, unease or fear. Most people feel anxious sometimes, before an exam, a job interview or a hospital appointment. That's normal, and it usually passes.
Anxiety tends to look ahead. Your mind runs through what could go wrong, and your body reacts as if it's already happening. It can also stay with you after the thing you were worried about is over, or show up when you can't say what's wrong.
How can you tell them apart?
There's no hard line between the two, and they often come together. But a few questions can help you see which is closer to how you feel.
- Can you name the cause? Stress usually has one: the deadline, the bills, the argument. Anxiety can feel more general, or attach itself to one worry after another.
- Is it about now or later? Stress is often about what's on your plate today. Anxiety is often about what might happen.
- Does it ease when things settle? Stress usually fades once the pressure passes. Anxiety can carry on even when life is calm.
Picture two people with the same packed week. One feels wound up until Friday, then breathes out at the weekend. The other gets to Saturday and finds their mind has already moved on to Monday.
What do stress and anxiety feel like?
Stress and anxiety affect your body, your thoughts and how you behave. The NHS lists symptoms including:
- a faster or more noticeable heartbeat
- tense or aching muscles, and headaches
- stomach problems
- feeling on edge, or unable to relax
- trouble sleeping, or sleeping too much
- finding it hard to concentrate or make decisions
- being irritable or snappy
- avoiding places or people
These symptoms can also have other causes, so don't assume they're down to stress. If you have chest pain, or something like a panic attack for the first time, call NHS 111. In an emergency, call 999.
When does anxiety become a problem in itself?
Feeling anxious now and then doesn't mean something's wrong. But for some people, anxiety stops being a reaction to events and becomes a problem in its own right.
The most common example is generalised anxiety disorder (GAD). The NHS describes it as feeling very anxious about lots of different things, most of the time, in a way that's hard to control and affects your everyday life.
There are other anxiety problems too, such as phobias and panic disorder. The NHS anxiety pages explain them. Try not to diagnose yourself from a list. A GP is the right person to talk it through with.
Try this today
These small steps work for stress and for everyday anxiety. Pick one or two.
- Notice what sets it off. For a few days, jot down when you feel tense and what was going on. It helps you see whether there's a clear cause, and what you can change.
- Slow your breathing. Breathe in gently through your nose and out through your mouth, a little slower each time, for a few minutes. The NHS has a simple breathing exercise for stress.
- Give your worries a set time. Choose about 15 minutes a day, at the same time and not close to bedtime. When a worry turns up outside that time, write it down and leave it for later. In your worry time, go through the list and see what you can act on.
- Talk to someone you trust. Saying it out loud to a friend or family member can make it feel more manageable.
Some things make both worse. Try not to rely on alcohol, cigarettes or gambling to cope, and go easy on caffeine, especially later in the day.
If you'd like something calm to listen to when you want to switch off for a while, our stress and anxiety sessions are there for that. They're for settling and taking a break from busy thoughts. They don't treat anxiety, and they aren't a reason to put off seeing your GP.
When to talk to someone
See your GP if:
- you're struggling to cope with stress or anxiety
- it's affecting your daily life
- the things you're trying yourself aren't helping
Your GP may talk to you about self-help, talking therapies such as CBT, or medicine.
In England, if you're 18 or over (16 in some areas), you can refer yourself to NHS Talking Therapies without seeing a GP. Elsewhere in the UK, your GP can tell you what's available.
Mind has clear information on stress and anxiety, and on finding support.
If you need someone to talk to, call Samaritans on 116 123 (free, any time).
If you have chest pain, or something like a panic attack for the first time, call NHS 111. If you or someone else needs help right now, call 999.
Outside the UK, speak to your doctor, or find a free helpline near you at findahelpline.com. In an emergency, call your local emergency number.
Questions
A little can be. The NHS says some people find stress helpful, even motivating, and it can help you get things done. It becomes a problem when you feel stressed all the time.
It's tempting, but avoiding them can make the worry bigger over time. The NHS suggests slowly building up the time you spend in situations that make you anxious. Go at your own pace, and talk to your GP if it feels too much.
Yes. Trouble sleeping is one of the most common signs of both. If worries feel bigger in the middle of the night, Awake at 3am has ideas for what to do instead of lying there watching the clock.
Sources
- NHS, Stress
- NHS, Anxiety, fear and panic
- NHS, Generalised anxiety disorder (GAD)
- Mind, How to manage anxiety and worry
- NHS, Breathing exercises for stress
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