Stress and anxiety are common experiences that most people will encounter at some point in their lives. While they share many similar symptoms, there are some important differences between them.
Both are emotional responses, but stress is typically linked to an external situation or challenge, whereas anxiety can sometimes persist even when there is no obvious trigger.
Experiencing stress or mild anxiety from time to time is a normal part of life. However, when these feelings become persistent or begin to interfere with everyday activities, they can affect overall wellbeing. Understanding the differences between stress and anxiety may help you recognise what you're experiencing and identify strategies that may help.
What Is Stress?
Stress is the body's response to a demand, challenge or perceived threat. It is often triggered by a specific event or circumstance.
Examples of situations that may cause stress include:
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Preparing for an exam
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Managing workplace deadlines
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Financial pressures
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Family responsibilities
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Major life changes
Stress is generally linked to an identifiable cause and may improve once the situation resolves. However, some people experience ongoing stress when the source of stress continues over an extended period, such as workplace pressures or long-term caregiving responsibilities.
What Is Anxiety?
Anxiety is often characterised by ongoing feelings of worry, nervousness or apprehension. Unlike stress, these feelings may sometimes persist even when there is no obvious external cause.
It is normal to feel mildly anxious from time to time. For example, many people experience nervousness before a public presentation, exam or unfamiliar situation.
Common symptoms of both stress and anxiety may include:
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Irritability or frustration
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Difficulty sleeping
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Muscle tension
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Difficulty concentrating
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Digestive discomfort, including diarrhoea or constipation
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A faster heartbeat
People experiencing anxiety may also report:
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Restlessness
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Excessive worrying
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Feelings of unease
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A sense of apprehension
According to the Australian Bureau of Statistics, anxiety conditions are among the most common mental health conditions experienced by Australians.
If feelings of anxiety, worry or distress become persistent, worsen over time or interfere with daily activities, it is important to seek advice from a healthcare professional.
What Is the Difference Between Stress and Anxiety?
Although stress and anxiety share many symptoms, the main difference is that stress is usually associated with a specific external trigger, while anxiety may continue even when the original stressor has passed or when no clear cause can be identified.
Stress often improves when the situation causing it is resolved. Anxiety, however, may persist and can sometimes affect day-to-day functioning.
Both stress and anxiety can impact physical and emotional wellbeing, which is why it is important to develop healthy strategies to help manage them.
How to Manage Mild Stress and Anxiety
There are a range of lifestyle strategies that may help support emotional wellbeing and assist in managing mild stress and anxiety.
These include:
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Regular physical activity
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Prioritising sleep
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Eating a balanced diet
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Establishing healthy routines
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Practising mindfulness
Can Exercise Help Manage Stress and Anxiety?
Regular physical activity plays an important role in supporting overall health and wellbeing. Research suggests that aerobic exercise may help support emotional wellbeing and assist in the management of mild anxiety symptoms.
Aim for around 20 minutes of activity several times per week. Exercise may also provide a healthy distraction from daily stressors and contribute to a greater sense of wellbeing.
Yoga and Stress Management
Yoga combines physical movement, stretching, breathing techniques and mindfulness practices. There are many different styles of yoga, ranging from gentle and restorative approaches to more physically demanding forms.
Research has investigated whether yoga may assist people experiencing stress and mild anxiety, with some studies reporting improvements in symptoms. One study found that participants taking part in a 16-week yoga programme experienced reductions in self-reported stress and mild anxiety symptoms.
Why Sleep Matters
Sleep and emotional wellbeing are closely connected. Inadequate sleep may affect mood, concentration and resilience to everyday stressors.
At the same time, feelings of stress and anxiety can make it more difficult to fall asleep or stay asleep, creating an unhelpful cycle.
Research has found that people who regularly get insufficient sleep may have greater difficulty disengaging from negative thoughts, which may contribute to feelings of stress or worry.
Some strategies that may support healthy sleep include:
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Maintaining a consistent bedtime
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Limiting screen time before bed
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Avoiding caffeine late in the day
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Creating a comfortable sleep environment
Diet and Nutrition for Stress and Anxiety
A nutritious diet is important for maintaining overall health and wellbeing.
Choose Sustained-Release Carbohydrates
Foods such as fruit, vegetables, wholegrains, sweet potatoes, milk and yoghurt provide a slower release of energy throughout the day.
Limiting highly refined foods such as soft drinks, confectionery, chips and white bread may help support stable energy levels.
Eat Plenty of Plant Foods
Vegetables, fruits, legumes, grains, nuts and seeds provide fibre and other nutrients that support digestive health and contribute to a healthy and varied gut microbiome.
Include Protein-Rich Foods
Foods such as fish, poultry, lean meat, eggs and legumes provide amino acids that are important for many normal body functions, including the production of neurotransmitters involved in nervous system function.
Include Omega-3 Fatty Acids
Omega-3 fatty acids play important roles in overall health, including brain and nervous system function. Research continues to investigate their role in supporting healthy emotional and mood balance.
Watch Your Caffeine and Alcohol Intake
Caffeine is a stimulant and excessive intake may contribute to feelings of nervousness or restlessness in some individuals.
Alcohol may initially promote relaxation; however, some people report feeling less refreshed or more worried the following day.
Ensure Adequate Magnesium Intake
Magnesium is involved in hundreds of biochemical processes throughout the body, including healthy muscle function and nervous system function. Ensuring adequate dietary intake is an important part of supporting general health and wellbeing.
Support Healthy B Vitamin Intake
B vitamins play an important role in energy production and support healthy nervous system function. Maintaining adequate intake is important for overall health and wellbeing.
Traditional Herbal Approaches to Stress Management
Withania (Ashwagandha) is traditionally used in Western Herbal Medicine as an adaptogen to help the body adapt to stress. Research has also investigated its role in the reduction of symptoms of mild anxiety.
Passionflower (Passiflora incarnata) has a long history of traditional use to reduce excess nervous energy and sleeplessness.
Establish Good Routines
According to Beyond Blue, having consistent day-to-day routines may help support mental wellbeing.
These routines can be simple habits such as:
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Eating meals at regular times
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Following a bedtime routine
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Scheduling time for exercise
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Completing household tasks consistently
Routines can provide structure and predictability, which some people find helpful during periods of stress.
Practise Mindfulness
Mindfulness involves focusing attention on the present moment and becoming aware of thoughts, feelings and experiences without judgement.
Some people find mindfulness practices helpful for managing everyday stress and improving self-awareness.
Examples of mindfulness activities include:
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Meditation
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Deep breathing exercises
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Mindful walking
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Guided relaxation exercises
If you are experiencing a mental health condition or have a history of trauma, speak with your healthcare professional before commencing mindfulness practices. They can help determine what approach is most suitable for your circumstances.
Where to Find Support in Australia
In Australia, a range of online mental health services are available without a GP referral through Head to Health.
These services may be useful if access to in-person support is limited or if additional support is needed between appointments.
If feelings of anxiety, worry or distress become persistent, worsen over time or interfere with daily activities, seek advice from a healthcare professional.
Key Takeaways
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Stress and anxiety are common experiences that can share similar symptoms.
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Stress is usually linked to an external situation, while anxiety may persist even when there is no obvious trigger.
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Lifestyle strategies such as regular exercise, adequate sleep, a balanced diet, mindfulness and healthy routines may help support emotional wellbeing and assist in managing mild stress and anxiety.
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Nutrients and herbs such as Omega-3 fatty acids, B vitamins, Withania and Passionflower may support wellbeing and help the body adapt to stress.
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Persistent or worsening symptoms should be discussed with a healthcare professional.
This article is intended for general information purposes only and should not be considered medical advice. Always consult a qualified healthcare professional regarding your individual circumstances.
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