Everyone experiences stress or anxiety at some point in their lives. You might be dealing with finances, a job interview, or moving. Your child may be facing a high-stakes test, the first day at a new school, or performing on stage. When faced with stress, the body releases stress hormones as part of the natural fight-or-flight response. How can you tell the difference between stress and anxiety? How do you know if your child needs help with dealing with anxiety? If they do, then what?
Understanding the Differences Between Stress and Anxiety
Stress: The Short-Term, Situational Response
Stress is your body’s immediate reaction to external triggers, and boy, does it know how to get your attention! Think of stress as a short-term response to a situation or event. You’re running late for a meeting, your child is throwing a tantrum, or you just spilled coffee all over your work outfit—stress is the result of these everyday occurrences. It’s the brain’s way of signaling, “Hey, something’s up, and we need to deal with it!”
Stress can come from both small annoyances and major life changes.
Imagine this: your teen is about to give an important presentation at school. As they practice in front of the mirror, panic hits. Their heart races, hands tremble, and they’re overwhelmed by the fear of forgetting their lines or embarrassing themselves in front of classmates.
During such stressful situations, the body releases stress hormones, which prepare the body to either confront or flee from the threat. This is stress in action—short, sharp, and directly related to what just happened.
Key Features and Physical Symptoms of Stress:
- Short-term: Stress generally lasts for a brief period, disappearing once the situation is resolved.
- Situational: Stress has a clear trigger—an external event or condition that directly causes the body’s stress response.
- Physical symptoms: Racing heart, quickened breathing, muscle tension, or sweating.
- Range of severity: Stress can be mild (like getting stuck in traffic) or more intense (like a major work deadline or a health crisis).
Once the external stressor is dealt with, the stress typically fades. However, when we’re constantly faced with stressors and don’t give ourselves a break, that’s when stress can take a toll on our physical and mental health. But that’s where anxiety comes in—it’s a whole different story.
Anxiety: The Chronic, Internal Worry
Now, let’s talk about anxiety. If stress is the short burst of adrenaline you feel when something immediate happens, anxiety is like the background noise that never really goes away. Anxiety is more persistent, often lasting six months or more. Unlike stress, anxiety doesn’t need an external trigger—it can show up out of nowhere, and it doesn’t necessarily make sense. Have you ever found yourself lying awake at night, looping over the same worry, even though nothing has changed? That’s anxiety.
Anxiety tends to create a cycle of irrational, excessive worry. For instance, you might be anxious about something that hasn’t even happened yet—or worse, something that might never happen at all. You could be sitting at home, completely safe, but still worrying that something bad is going to happen. Intense anxiety can lead to panic attacks, which are sudden feelings of intense fear and anxiety that can interfere with daily activities. While stress is tied to a specific event, anxiety lingers, often creeping into daily life and interfering with relationships, work, and personal well-being.
Key Features of Generalized Anxiety Disorder:
- Long-term: Anxiety lasts for months or even years, often without relief.
- Internal: Anxiety isn’t necessarily tied to any particular event or situation, and it can occur even when nothing is wrong externally.
- Irrational worry: Anxiety leads to persistent fears that may not be grounded in reality. You may even recognize that your worries are irrational but feel powerless to stop them.
- Physical symptoms: Chronic anxiety can lead to similar physical responses as stress, like a racing heart, fatigue, muscle tension, or insomnia, but over time these symptoms may feel constant.
Unlike stress, which is usually temporary, anxiety is ongoing. It often comes with a sense of dread or unease that can be difficult to shake. For people living with anxiety, it may feel like there’s always something to worry about, even when life is going smoothly.
Stress vs. Anxiety
What is the difference between stress and anxiety? To put it simply, stress is temporary and situation-based, while anxiety is long-term and can exist without any clear trigger. Panic disorder is a type of anxiety disorder characterized by recurrent panic attacks and persistent worry about having more attacks. Here’s a quick breakdown to highlight their differences:
Are Stress and Anxiety the Same Thing?
Stress and anxiety are words that get misused frequently. Often because they seem interchangeable, yet they are not. Sure, stress and anxiety do have overlap in that they both evoke the ‘fight, flight, or freeze’ response.
Stress is a healthy and natural response to challenges or frustrations. Anxiety, however, interferes with our daily functioning because the anxious feelings or behavioral symptoms are disproportionate to the real or imagined worry or issue. Since anxiety lingers, children or teens (and adults!) often experience looping or spinning thoughts.
Stress and Anxiety and the Dysregulated Brain
Stress and anxiety share some of the same brain pathways, and understanding this connection can help us find better ways to manage stress and anxiety-related conditions.
We look at the brain’s basolateral amygdala (BLA), which helps us process emotions and anxiety. When stress hits, a chemical called norepinephrine, coming from the brain’s locus coeruleus (LC), can make anxiety worse by activating the BLA. Another study found that how well mitochondria (the cell’s energy producers) work in a part of the brain called the nucleus accumbens (NAc) can actually influence anxiety levels, showing a clear link between stress and anxiety. (Daviu et al., 2010) Life experiences, particularly traumatic events, can trigger anxiety disorders in individuals who are already predisposed to anxiety.
Anxiety also messes with how our brain experiences rewards, throwing off the timing of certain brain signals. Researchers found that specific neurons in the hypothalamus play a key role in controlling both stress and anxiety-related behaviors.
Stress and anxiety are closely connected, and understanding how they work together is important for treating mental health issues.
Jack’s Story
My friend, Amanda, came to me one day about her son, Jack. He is one of those super sweet and charming kids who happens to also be a good student. Amanda shared with me that Jack was throwing up every single night. They had been to at least a half dozen doctors trying to get to the bottom of what was going on but no one could figure it out. He was happy and had lots of friends. His mom wondered if stress and anxiety could be the source because although he was naturally bright, there is a lot of pressure for all kids to keep up. Even though Jack didn’t say he was anxious, his mom realized that his stomach aches were likely a sign that he was at a minimum stressed out. Consulting a mental health professional can help identify triggers and develop coping strategies for managing stress and anxiety.
Amanda also wondered if Neurofeedback could help him, so Jack began a course of neurofeedback to help tame his nerves and stop his anxious stomach. Luckily for Jack, from the day he began, he stopped throwing up. She realized that those stomach aches and body tension were clear indicators of anxiety that many physicians missed. Amanda also began to notice that Jack became more affectionate with his parents and siblings. He just seemed to be his best self – calm, focused, and able to more quickly get through his work. Fast forward seven years later, Jack is off to college on a full scholarship and most importantly is a happy and healthy young adult.
Neurofeedback for Stress and Anxiety
Neurofeedback is a therapeutic approach that trains individuals to regulate their brain activity, showing promising results in managing stress and anxiety. Neurofeedback can significantly reduce symptoms by targeting specific brain regions, such as the prefrontal cortex and amygdala, promoting relaxation and emotional well-being. Neurofeedback can be effectively integrated with other therapies like cognitive-behavioral therapy (CBT) to enhance treatment outcomes.
If your child or a loved one is struggling with stress or anxiety, the BrainBehaviorReset™ Program draws on my 30 years of experience as a mental health professional to provide effective strategies for managing mental health challenges. This comprehensive program integrates holistic approaches, including Neurofeedback, PEMF therapy, behavioral therapy, and family support, to promote lasting well-being. Click here to discover how we can help transform your family's mental health journey.
While both stress and anxiety can make you feel overwhelmed, understanding the distinction between the two is crucial. Stress is a natural response to life’s challenges, while anxiety is a chronic issue that can affect your quality of life. Learning how to manage both can help you regain control and find peace in the chaos.
Citations:
Daviu N, Bruchas MR, Moghaddam B, Sandi C, Beyeler A. Neurobiological links between stress and anxiety. Neurobiol Stress. 2019 Aug 13;11:100191. doi: 10.1016/j.ynstr.2019.100191. PMID: 31467945; PMCID: PMC6712367.
Dr. Roseann is a mental health expert in Neurodivergence who is frequently in the media:
- The Happy Student (Podcast) Stress and Anxiety 101.
- Barriers To Bridges Breaking the Cycle of Anxiety and Harnessing the Healing Power of Meditation.
- Yahoo!Life Anxious and On-Edge? MDs Share the Best Supplements to Tame Stress Naturally
Always remember… “Calm Brain, Happy Family™”
Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.
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Dr. Roseann is a Children’s Mental Health Expert and Licensed Therapist who has been featured in/on hundreds of media outlets including The Mel Robbins Show, CBS, NBC, PIX11 NYC, Today, FORBES, CNN, The New York Times, The Washington Post, Business Insider, Women’s Day, Healthline, CNET, Parade Magazine and PARENTS. FORBES called her, “A thought leader in children’s mental health.”
She coined the terms, “Re-entry panic syndrome” and “eco-anxiety” and is a frequent contributor to media on mental health.
Dr. Roseann Capanna-Hodge has three decades of experience in working with children, teens and their families with attention-deficit hyperactivity disorder (ADHD), autism, concussion, dyslexia and learning disability, anxiety, Obsessive Compulsive Disorder (OCD), depression and mood disorder, Lyme Disease, and PANS/PANDAS using science-backed natural mental health solutions such as supplements, magnesium, nutrition, QEEG Brain maps, neurofeedback, PEMF, psychotherapy and other non-medication approaches.
She is the author of three bestselling books, It’s Gonna Be OK!: Proven Ways to Improve Your Child's Mental Health, The Teletherapy Toolkit, and Brain Under Attack. Dr. Roseann is known for offering a message of hope through science-endorsed methods that promote a calm brain.
Her trademarked BrainBehaviorResetⓇ Program and It’s Gonna be OK!Ⓡ Podcast has been a cornerstone for thousands of parents facing mental health, behavioral or neurodevelopmental challenges.
She is the founder and director of The Global Institute of Children’s Mental Health, Neurotastic™Brain Formulas and Dr. Roseann Capanna-Hodge, LLC. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Mental Health Professional (CIMHP) and an Amen Clinic Certified Brain Health Coach. She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF).
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