⏱️ 4 min read

Stress vs. Anxiety: How to Spot the Difference and Find Your Calm

Insight from my two decades of helping people manage the physical and mental impacts of stress and anxiety.

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In today’s fast-paced world, the terms “stress” and “anxiety” often get tossed around like they’re interchangeable. But here’s the thing: while they might feel similar sometimes, they’re actually two very different emotional experiences - and knowing which one you’re dealing with can make a huge difference in how you approach feeling better.

Whether it’s looming deadlines or an unexpected sense of unease, understanding the difference between stress and anxiety is one of the best steps you can take toward managing your mental health and overall well-being, including its impact on your physical body.

Key Take Aways

• Distinct Origins: Stress typically arises from specific external triggers and is often temporary, while anxiety involves persistent internal worry that can linger even without an obvious cause.
• Mind-Body Connection: Both stress and anxiety significantly impact physical well-being, commonly causing muscle tension (especially in the neck and shoulders), sleep disturbances, and other symptoms linked to nervous system responses.
• Targeted Management: Recognizing whether you're experiencing stress or anxiety is crucial for choosing the most effective management strategies, which range from lifestyle changes and relaxation techniques to seeking appropriate professional support.

What is Stress?

At its core, stress is your body’s natural reaction to any demand or challenge, often triggered by a specific stressor. It’s built into us — a survival mechanism designed to sharpen our focus and push us into action when needed. This "fight-or-flight" response involves hormones like adrenaline and cortisol, preparing your body physically. From my clinical experience, this physical readiness often translates directly into musculoskeletal tension, particularly in the neck, shoulders, and back, as the body braces for action.

What is Anxiety?

While stress is usually tied to something tangible, anxiety tends to be more internal. It’s that persistent, vague sense of worry that sticks around — even when there’s no immediate threat in sight. As Randy Armstrong aptly put it:

"Worrying does not take away tomorrow's troubles, it takes away today's peace."

This highlights how anxiety often involves unproductive worry that detracts from the present moment. Physically, this internal state can manifest as restlessness, an inability to relax muscles fully, or even contribute to digestive issues.

How Stress and Anxiety Connect

Think of both stress and anxiety like close cousins: related, but distinct. Here’s how they overlap:

• Stress can lead to persistent worry patterns if it’s constant and overwhelming.
• Anxiety can heighten the feeling of stress, making everyday challenges seem even bigger.
• Both can trigger similar physical responses via the nervous system, like tight muscles (especially neck and shoulders), sleep problems, and digestive issues. This mind-body connection is central – what affects the mind often manifests physically, and vice versa.

The good news? Strategies that support overall well-being, including those that calm the nervous system and address physical tension, often help ease both stress and anxiety symptoms.

Top Signs You’re Dealing with Stress:

Here are the top signs you’re responding to stress:

• Feeling irritable or snappy
• Trouble relaxing, even when you’re off the clock
• Frequent headaches, jaw clenching, or muscle aches – pay attention to tension in the neck, shoulders, and upper back, as these are common holding patterns.
• Changes in appetite (stress-eating or forgetting meals)
• Procrastinating or feeling overwhelmed
• Reaching for unhealthy coping mechanisms (like excess alcohol, nicotine, or junk food) for relief.

Top Signs You’re Dealing with Anxiety:

Here are the top signs you’re experiencing anxiety:

• Constant, excessive worrying that’s hard to control
• Perceiving danger or threat disproportionately to the situation
• Feeling indecisive and second-guessing yourself
• Difficulty focusing or a sense of “mental fog”
• Feeling restless, twitchy, unable to sit still, or physically "on edge"
• Experiencing physical symptoms like heart palpitations, sweating, or shortness of breath
• Having trouble falling - or staying - asleep

Best Strategies to Manage Stress

Effectively managing stress often starts with addressing the source and bolstering your coping mechanisms. Fundamentally, as philosopher William James pointed out:

"The greatest weapon against stress is our ability to choose one thought over another."

With that principle in mind, here are practical strategies:

• Name it to tame it: Identify the source of your stress.
• Master your schedule: Prioritize, delegate, and protect your downtime.
• Move your body: Regular exercise is a powerful stress-buster. Activities like walking, swimming, or yoga not only burn off stress hormones but also improve circulation and reduce muscle tension associated with stress.
• Practice relaxation & mindful movement: Deep breathing, guided imagery, or progressive muscle relaxation can do wonders. Consider simple neck stretches (gently tilting head side to side, ear towards shoulder) or shoulder rolls throughout the day to release accumulated physical tension.
• Prioritize sleep and nutrition: Stress eats up energy — good fuel matters.
• Lean into connection: Spend time with people who lift you up.
• Learn to say “no”: Boundaries aren’t selfish; they’re necessary.
• Support Spinal Health: Chronic stress can impact posture leading to back pain and other spinal complaints. Being mindful of your posture during stressful periods and incorporating gentle spinal mobility exercises can be beneficial.

Best Strategies to Manage Anxiety

Managing persistent anxiety often involves shifting internal patterns and perspectives. Here are key strategies:

• Challenge worried thinking: Ask yourself: “Is this worry realistic? What's the evidence?”
• Stay grounded in the present: Mindfulness and meditation can help anchor you.
• Face fears gradually: If avoidance is limiting you, consider gentle, gradual exposure to feared situations (often guided by a therapist).
• Create a digital diet: Cut back on doomscrolling and negative media.
• Seek appropriate professional support: Cognitive Behavioral Therapy (CBT) and other forms of talk therapy are highly effective strategies often recommended by mental health professionals for managing anxiety patterns.(3)
• Consider medication carefully: In some cases, medication may be discussed with a medical doctor or psychiatrist as part of a comprehensive treatment plan, especially for diagnosed anxiety disorders.(4) This requires careful consideration of risks and benefits with the prescribing provider.
• Find your community: Support groups can reduce feelings of isolation.
• Focus on Mind-Body Connection: Techniques emphasizing breathwork and body awareness, like yoga or tai chi, can help regulate the nervous system.

When It's Time to Get Help

Stress becomes a bigger problem when:

• It interferes with daily life
• You rely on unhealthy coping mechanisms
• Physical symptoms (like high blood pressure or chronic pain) become serious

Anxiety needs extra attention when:

• Worry feels constant, overwhelming, and uncontrollable
• Panic attacks are frequent or debilitating
• Avoidance behaviors start significantly limiting your life
• You can’t enjoy activities you once loved

Remember: reaching out for help is a sign of resilience, not weakness. Consult with your primary healthcare provider who can guide you to the right resources, which may include mental health specialists for concerns related to anxiety disorders.

Final Thoughts: Take Control of Your Mental and Physical Well-Being

Stress and anxiety are part of the human experience - but they don’t have to control your life. Understanding the difference is your first step toward choosing the right tools, finding balance, and living a healthy life. Recognizing the profound connection between your mind and body is key to managing both.

With the right mindset and strategies, you can turn challenges into opportunities for growth. You are stronger than your stress. You are bigger than your anxiety. And you’re never alone on the path to feeling better.

I also recommend you learn about your endocannbinoid system and how compounds like CBD and CBG may help you manage more effectively.

Your in health,

Dr. Kerklaan

References

• American Psychological Association. Stress effects on the body. Updated November 1, 2018. Accessed April 27, 2025. https://www.apa.org/topics/stress/body
• National Institute of Mental Health. Anxiety Disorders. Updated September 2022. Accessed April 27, 2025. https://www.nimh.nih.gov/health/topics/anxiety-disorders
• Society of Clinical Psychology (APA Division 12). Cognitive Behavioral Therapy for Anxiety Disorders. Accessed April 27, 2025. https://www.google.com/search?q=https://div12.org/treatment/cognitive-behavioral-therapy-for-anxiety-disorders/
• National Institute of Mental Health. Mental Health Medications. Updated January 2024. Accessed April 27, 2025. https://www.nimh.nih.gov/health/topics/mental-health-medications