Are You Feeling Stressed or Anxious?
We throw around the words “stress” and “anxiety” like they’re interchangeable. But if you’ve ever sat on your couch, feeling like your heart’s trying to escape your chest over a perfectly normal email—or laid awake at 2 a.m. spiraling about something that hasn’t even happened yet—you’ve probably wondered: is this just stress—or am I actually anxious all the time?
The Difference Between Stress and Anxiety
Here’s the short answer: stress is more situational (usually a short-term reaction to a specific situation), while anxiety is more internal (usually a longer-term state of worry).
Stress is your brain’s response to an external pressure—a looming deadline, an exam, your aunt’s passive-aggressive comments over dinner. It usually fades once the stressor goes away.
Anxiety is more internal. It can show up even when nothing obvious is wrong. It lingers. It loops. It keeps you up at night rehashing conversations from 2008. Anxiety is the internal alarm system that gets stuck in the “on” position.
The tricky part? They feel a lot alike. Racing thoughts, tight chest, irritability, stomach knots—all can be signs of both. But if your reaction is out of proportion to the actual situation, or if it’s showing up all the time, that’s a red flag that you might be dealing with anxiety, not just stress.
Should I Be Handling Stress and Anxiety Differently?
Yes—and no. While many coping strategies help with both, it’s useful to understand what you’re working with:
- Stress management often means changing your external environment: setting better boundaries, improving time management, asking for help, or cutting out unnecessary obligations.
- Anxiety relief typically involves shifting your internal landscape: challenging perfectionism, calming your nervous system, engaging in mindfulness practices, and working through deeper emotional patterns in therapy.
Stress solutions are often practical; anxiety tools are often emotional. And both are valid. If you’re not sure where to start, begin with what helps you feel more grounded, safe, and in control of your time and mind.
Three Concrete Techniques to Manage Stress and Reduce Anxiety
You don’t need to “tough it out” or wait for it to magically disappear. Whether you’re dealing with stress, anxiety, or a mix of both (hi, welcome to being human), here are three practical, therapist-backed techniques to help you feel more focused, calm, and capable:
1. Name What’s Happening
This might sound simple, but one of the most powerful tools we have is language. When you feel overwhelmed, try saying (out loud or in your head): “This is stress.” Or “This is anxiety.”
Why? Because naming what you’re experiencing helps activate your prefrontal cortex—the rational part of your brain—and reduces the intensity of the emotion. It pulls you out of panic mode and into observer mode. You’re not becoming your anxiety; you’re noticing it.
Bonus points for getting specific. “This is the tight-chested, can’t-think-clearly kind of stress I get before big meetings.” The more you can name it, the more power you reclaim over it.
If you want to go even further, try singing this instead of just saying it. When we sing something like this, it often sounds so ridiculous that we can’t help but laugh. And we start laughing, it can take away some of the power it has over our bodies.
2. Ground Yourself in the Present (Literally)
Your brain may be in 17 different places, but your body is always in the present moment. Grounding techniques bring you back into your body and remind your nervous system: hey, we’re safe right now.
Try this quick sensory check-in:
- Name 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
You can also put your feet flat on the floor, press your hands together, or splash cold water on your face. These small physical cues help reset your system.
3. Build a Buffer With Your Routine
When life feels chaotic, structure becomes a safety net. You don’t have to plan every second of your day, but giving your brain a few predictable anchors—like morning stretches, a mid-day walk, or journaling before bed—can lower baseline anxiety and reduce daily stress.
Think of it as emotional scaffolding. The world may still be wild, but your daily rhythm helps you feel a little steadier within it. Even just five minutes of consistent practice can help signal to your brain, “We’ve got this.”
You don’t have to wait until things get really bad to start paying attention to your mental health. Whether you’re dealing with chronic stress, low-grade anxiety, or full-on burnout, you deserve support—and strategies that actually work.
Want more support managing stress and anxiety?
Therapy can help you untangle what’s going on beneath the surface and find tools that actually stick. Schedule a free consultation with a therapist at LightLine Therapy and let’s take the next step together.
FAQs
1. How do I know if it’s stress or anxiety?
Stress is a short-term response to an external issue. Anxiety is more internal and persistent. Whatever you’re feeling, therapy can help.
2. Can the same tools help with both stress and anxiety?
Some tools—like grounding and routine—help with both. But anxiety may need deeper work. Consider support from our therapists if you’re unsure.
3. What are fast ways to feel less overwhelmed?
Try the 5-4-3-2-1 sensory grounding technique, gentle movement, or naming what you’re feeling. If you’re feeling overwhelmed at work specifically, explore work & burnout support.
4. Is therapy just for people with “serious” anxiety?
Not at all. Therapy can help you build better coping tools at any stage. Curious but unsure? Read more on our page for People Hesitant About Therapy.
5. How can I build better routines to reduce anxiety?
Start small with consistent habits—like journaling or mindful walks. For more, check out our support for perfectionists who often struggle with routine and anxiety or get in touch!
