Here’s how to tell these types of feelings apart — and what you can do to manage them and feel better.

It’s perfectly normal to get stressed out or have worries sometimes. Maybe your boss gives you an extra report to finish on a tight deadline, or you’re stuck in traffic on the way to an important appointment. Stress is normally temporary and will go away on its own.

But if those feelings stick around for longer than 2 weeks — maybe you’re losing sleep over that deadline, or you can’t stop worrying about that missed appointment — that might be anxiety. And you might not be able to shake that so easily.

Here’s some good news: There are ways doctors can treat both stress and anxiety and get you feeling a lot better. But first, let’s take a closer look at the differences between the 2 types of feelings.

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What’s the difference between stress and anxiety?

Stress is a natural (and temporary) reaction your body can have to just about anything. And it can be both good and bad. For example, good stress can keep you on high alert and ready to avoid danger. That could be what helps motivate you to finish that report your boss assigned you.

There are also different types of stress:

• Acute stress: This is the type of stress that happens quickly but also goes away quickly.
• Episodic acute stress: This is when you deal with acute stress on an ongoing basis.
• Chronic stress: This is the bad type of stress, which can be long term and last for weeks or months.

Stress can have both mental and physical symptoms — and they may overlap with the symptoms of anxiety. These include:

• Anger
• Difficulty sleeping
• Digestive troubles
• Fatigue
• Irritability
• Muscle pain

“Stress is external while anxiety is internal,” explains Jennifer Teplin, L.C.S.W. She’s a psychotherapist and the founder of Manhattan Wellness in New York City. What that means is that someone who feels stressed can identify the reason or reasons why they’re stressed. But someone who feels anxious might not be able to do the same.

Unlike stress, anxiety is a feeling of fear or dread that doesn’t go away when the threat is no longer present. And you may not be able to identify its cause. It’s not unusual for someone to say, “I feel anxious, but I’m not sure why,” says Sage Grazer, L.C.S.W. She’s a therapist based in Los Angeles.

Anxiety can appear without an obvious trigger, though it may also be a response to stress. It can cause sleep troubles and make you feel tense. The symptoms of anxiety sometimes overlap with stress. These can include:

• Difficulty sleeping
• Irritability
• Restlessness
• Sweating
• Tiredness
• Trembling

Genetics may also play a role in anxiety — but not stress.

Like stress, there are also different types of anxiety. Here are few of the most common types of anxiety disorders:

Generalized anxiety disorder (GAD): This lasts for at least 6 months and affects your daily life. To be diagnosed with GAD, you need to have 3 or more of the following symptoms:

• Difficulty concentrating
• Difficulty sleeping
• Fatigue
• Irritability
• Muscle tension
• Restlessness

Panic disorder: This is a type of anxiety disorder where you might experience panic attacks. They happen suddenly and can bring on discomfort or intense fear. You might feel as though you’re losing control.

Social anxiety disorder: This includes fear of social situations. It’s typical for people with it to feel like they’re being watched or judged by others.

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How can you get relief from stress and anxiety?

If you’re experiencing chronic stress or anxiety, it’s a good idea to talk to your doctor. They can help you figure out root causes and get you on a path to feeling better.

But because stress and anxiety are different, they each have different ways of being treated.

What you can do about stress: Teplin says that identifying what is stressing you out is the first step to managing it and feeling better. So, if it’s due to an argument you had with a family member — or connected to an aspect of your job — you’ll want to take small, measurable actions to resolve those issues. Maybe that means having a chat with the family member you argued with, to get your feelings out in the open. Or it might mean asking your boss for more time to do certain tasks at work. Taking small steps, she explains, is better than trying to solve everything at once.

Teplin acknowledges that not everything that stresses you out has an easy solution — especially when you’re dealing with chronic stress. For example, you may be stressed about your finances, and there might not be any quick action you can take to solve it. When that’s the case, it can be helpful to identify steps you can take that will help, while also seeking expert advice. Maybe that includes talking to a financial adviser or a trusted friend.

What you can do about anxiety: If you think you’re experiencing anxiety, it’s a good idea to talk to your doctor. They can help rule out any underlying medical conditions that might be causing it. They could also refer you to a psychologist or psychiatrist, depending on how serious the case is. (A psychologist is normally a doctor of philosophy in psychology, or Ph.D., who offers talk therapy and, in some states, can prescribe medication; a psychiatrist is a medical doctor, or M.D., who can prescribe medication.) If you go the talk therapy route, a therapist can help identify the causes of anxiety and teach effective ways of coping with it.

Teplin says that the 2 types of mental health experts often work in tandem, but she recommends starting with talk therapy unless there is a reason why you want to start with prescription medication.

What works for both: Whether you’re dealing with stress or anxiety, simple lifestyle tweaks may also help you feel better. Try exercising regularly, eating healthily and prioritizing sleep.

How might telehealth help?

Can’t find childcare that allows you to attend in-person talk therapy? Don’t think you can take time out of your day to drive to and from an appointment? Virtual therapy — or setting up a telehealth session with a therapist via a computer, smartphone or tablet — is a great option to consider.

In fact, Teplin says many of her clients are virtual. She adds that it can also be helpful to be in a comfortable space (like your home) when you talk about private things (such as what may be causing your anxiety).

If logistics are keeping you from getting the mental health support you need, there’s another way. Explore our virtual Mental Health Complete Plus plan, or call 1-800-273-8115 to speak with a licensed insurance agent.

The information above is provided as general information only. It is not intended to diagnose or recommend treatment of any illness, disease or condition. You should consult a qualified medical professional if you have questions or need more information.

Sources:

Cleveland Clinic. “Stress.” May 15, 2024. Retrieved from https://my.clevelandclinic.org/health/diseases/11874-stress

Cureus: Journal of Medical Science. “A comprehensive review of the generalized anxiety disorder.” September 2023. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10612137/

National Institute of Mental Health. “I’m so stressed out! Fact sheet.” Retrieved from https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet Accessed June 26, 2024

StatPearls. “Anxiety.” April 24, 2023. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK470361/

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