Stress vs anxiety: What’s the difference? How to cope?

Stress and anxiety are common experiences, but many people struggle to tell them apart. While putting a label on what you feel won’t make it go away, understanding it can help you figure out what you need to regain balance and start feeling better.

In this guide, we’ll explain the differences between stress and anxiety, common symptoms, when to seek help, and how you can manage if you’re going through mild or serious feelings of unease.

What is stress?

Stress is the body’s natural reaction to external pressures or demands. When we feel stressed, our brain triggers the fight or flight response, releasing stress hormones like cortisol and adrenaline to help us react quickly. 

Short bursts of stress help us meet deadlines, prepare for big events, or stay alert in challenging situations. But when stress becomes too overwhelming, or when it turns into chronic stress, it can take a serious toll on your mental and physical health.

Common causes of stress

Stress can be triggered by both small and big situations—anything from running late to navigating a major life change.

Common causes of stress include:

• Work-related pressure: Deadlines, job insecurity, or workplace conflicts

• Financial strain: Struggling with bills, debt, or unexpected expenses

• Relationship difficulties: Conflicts with a partner, family issues, or social isolation

• Major life changes: Moving, starting a new job, becoming a parent, or losing a loved one

A Stress and Wellbeing Survey found that 35% of Australians report experiencing significant levels of distress, with work and financial pressures being the top contributors.

What does stress feel like?

Stress can feel like being uneasy or on edge, struggling to concentrate, or feeling overwhelmed by even small tasks. You may also experience:

• Emotional symptoms: Irritability, frustration, feeling overwhelmed

• Physical symptoms: Heart racing, muscle tension, headaches, fatigue, trouble sleeping

• Behavioural symptoms: Changes in appetite, difficulty concentrating, avoidance of responsibilities

Past experiences can also shape how we react to stress. Unresolved emotions may make certain situations feel more intense, even if they seem minor to others.

Is stress always bad?

Stress is helpful in small doses—it keeps us motivated and focused. But when stress becomes chronic, it can lead to serious health problems like high blood pressure, heart disease, and burnout.

What is anxiety?

Anxiety goes beyond stress. It’s a persistent, lingering, and often irrational fear or worry that may not be linked to an immediate trigger.

While the fight or flight response also plays a role in anxiety, it can be activated even when there is no real danger, making it harder to switch off.

Common causes of anxiety

Anxiety doesn’t always have an obvious trigger, which can make it feel frustrating and overwhelming. But, recognising what fuels your anxiety can help you find practical ways to cope. 

Factors that can lead to anxiety include:

• Uncertainty about the future: Worrying about things outside your control

• Past trauma or unresolved emotions: Previous experiences that make you feel unsafe or on edge

• Chronic stress: Ongoing pressure that keeps your body in a heightened state of alertness

• Genetic factors: A family history of anxiety can increase your likelihood of experiencing it

What does anxiety feel like?

Anxiety can feel like a constant sense of unease as if something bad is about to happen, even when there’s no clear reason why. It can show up physically, like a racing heart or dizziness, and emotionally, making it hard to stop worrying or relax.

You might also find yourself avoiding certain situations or struggling to focus.

• Emotional symptoms: Excessive worry, panic, sense of impending doom, irritability

• Physical symptoms: Racing heart, dizziness, nausea, excessive sweating, restlessness

• Behavioural symptoms: Avoiding social situations, difficulty relaxing, trouble concentrating

So, what’s the difference between stress and anxiety?

Unlike stress, which typically goes away when the stressor is resolved, anxiety can persist and escalate, even in the absence of a clear trigger. 

Here’s a snapshot of stress vs anxiety:

When stress and anxiety become a problem

It’s important to manage stress and anxiety before they escalate into burnout, depression, chronic anxiety, or physical health issues. Signs it may be more than everyday stress include:

• Persistent worry or fear that won’t go away

• Trouble sleeping or constant fatigue

• Frequent headaches, stomach issues, or muscle tension

• Struggling at work, school, or in relationships

• Feeling detached or out of control

Practical tips to cope with stress and anxiety

Managing stress and anxiety doesn’t mean eliminating them entirely. Rather, it’s about building healthy habits that help you feel more in control.

It also has a lot to do with being mindful of your body, and how it reacts to any thoughts and feelings that come up. Here are some tips you can start with:

1. Take moments to breathe and relax

Simple exercises like deep breathing and visualisation can calm your nervous system and ease the fight or flight response. They may feel unnatural at first, but with practice, they become a powerful way to reset your mind and body.

Try the 4-7-8 breathing technique: inhale for four seconds, hold for seven, and exhale for eight. Set reminders throughout the day to pause and slow down. You can also try:

• Stretching: Roll your shoulders or reach for the sky to release tension.

• Grounding: Name five things you see, four you touch, three you hear, two you smell, and one you taste.

• Mindful pauses: Take 30-second breaks to step outside, close your eyes and breathe deeply, or look around and notice something that you haven’t paid attention to before (like a tree, a street post, or a faraway view).

2. Improve your sleep hygiene

Lack of quality sleep worsens stress and anxiety. Even if you’re getting seven or more hours of sleep each night, you might still wake up feeling restless if your environment and nighttime routines don’t help your body unwind.

What makes a good sleep hygiene? It involves following a consistent sleep schedule, limiting screen time before bed, and creating a bedroom space that feels calm and inviting for you.

Before you sleep tonight, take a moment to notice your bedtime habits. What helps you unwind, and what doesn’t? If something makes it harder for you to decompress, whether it’s a habit, lighting, or how your blanket feels on your skin, try making small adjustments one step at a time.

3. Move your body

Regular exercise helps reduce stress hormones and boost mood-enhancing endorphins. Even a 10-minute walk can make a difference in how you feel.

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4. Identify and manage triggers

Notice what makes you feel stressed or anxious. If certain situations or thoughts trigger your symptoms, explore ways to reframe your thinking or adjust your routine to reduce their impact.

If reframing your thoughts feels challenging, a therapist can help you understand your reactions and develop healthier coping strategies.

5. Set boundaries and prioritise self-care

Overcommitting yourself can lead to chronic stress. Learn to say no, take breaks when needed, and make time for activities that bring you joy and relaxation.

It isn’t selfish to prioritise yourself. The more you look after yourself, the better you can show up for the people and things you care about. 

6. Let others in

Opening up to a trusted friend, family member, or therapist can make a world of difference. You don’t have to carry everything on your own, and there’s no shame in needing help.

We all need support at times, and it’s one of the beautiful things that connect us.

7. Connect with a therapist when needed

If stress or anxiety starts affecting your daily life, seeking professional help is a sign of strength, not weakness. A therapist can offer you a safe space to share your struggles and provide you with tools and techniques to deal with them.

Understanding stress & anxiety is just the first step

Getting to know what you’re going through, whether that’s stress or anxiety or something else, can lead you to the next healthy step toward coping, healing, and feeling better.

Simple changes like deep breathing, setting boundaries, and improving sleep hygiene can help you manage symptoms. But when things start to overwhelm you, reaching out for support can help you regain control and prevent the situation from becoming more serious.