Stress vs. Anxiety: How To Spot the Difference & What You Can Do
January 15, 2026
By Nicole Da Silva, MSW, RSW
You close your laptop and are seconds away from heading home when your boss walks in: “Quick meeting?”
You’re up for a promotion, so of course you say yes — but it also means missing another family dinner. As you follow them into the office, your chest tightens, and your heart picks up speed.
Fast-forward to Sunday night. You’ve had a great day with your kids, but that familiar feeling creeps in… dread. What will this week look like? Do I even want this promotion anymore? Your stomach drops, your mind spirals, and you half-jokingly consider calling in sick.
Both moments feel similar — uncomfortable, overwhelming — but they’re not the same.
So what’s the difference between stress and anxiety, and why does it matter?
What Is Stress?
Stress typically results from an external event that demands more than the external and internal resources we have available - a work presentation on a new topic, a tough conversation, a hectic calendar. Once that event is over, the feelings that come along with stress generally subside.
Stress is largely unavoidable and, in many cases, can be a helpful conduit for sharpening our awareness and getting something done efficiently. Ever have a deadline looming, and in the last 24 hours, you are finally able to laser focus and crank it out? That's stress, working for you!
What Is Anxiety?
Anxiety is an emotion that is generally more internal and does not always have a clear external trigger, although it can also be a symptom of high stress. Anxiety can feel persistent and remain even after the external stressor is removed.
Anxiety often has persisting physiological signs such as increased heart rate, sweaty palms, upset stomach, etc. It also affects our thoughts. It can manifest in the form of “what ifs,” where typically we try to predict how things might go wrong. This creates a vicious cycle where our anxious thoughts lead to physiological symptoms that increase our arousal and lead to more anxious thoughts.
Stress vs. Anxiety: Spotting the Difference
Everyone will experience stress and anxiety to some degree. It is a normal response to life’s demands and at times a perceived “threat.” They’re both normal signals from your sympathetic nervous system, the whole fight–flight–freeze mechanism you may have heard about. They sharpen focus, boost awareness, and push us to act when something feels off.
When our sympathetic nervous system is activated for a long period of time, our body is spending a lot of time in this alert mode. The constant activation makes us more sensitive and leads to prolonged states of anxiety.
While stress is more present-oriented, anxiety is a condition where we ruminate about the past or make catastrophic predictions about the future, or both.
When Anxiety Becomes a Clinical Concern
Anxiety may warrant professional support when:
You’re worrying constantly about multiple things
The worry feels uncontrollable
You start avoiding the situations that cause you anxiety
It’s affecting your sleep, relationships, work, or mood
Whether or not you can spot the difference, what matters most is noticing how long it lasts and how intense it feels. If you are having a hard time stopping or controlling your worries, difficulty falling asleep due to racing thoughts, avoiding situations, feeling on edge without a clear reason, it may be time to talk with a mental health professional who can support you.
Quick Ways to Calm Stress & Anxiety in the Moment
Name it:
Naming what we are feeling can help tame the emotion and reduce its intensity. Ask yourself, “What is making me feel stressed or anxious right now? What is within my control at this moment?” Journal, call a friend or speak with your therapist about it.
↓ Demands ↑ Resources:
Since stress results when demands exceed the resources available to tackle them, try reducing demands or increasing resources, ideally both.
Decrease demands by delegating tasks, setting boundaries, or accepting good-enough outcomes.
Increase resources by asking for help, taking a course, and replenishing your energy through a good night’s sleep.
One thing at a time:
Break down tasks into small, achievable steps. Focus on one at a time. Overwhelm goes down when you stop trying to complete your entire life in one sitting.
Movement:
Take a short walk — outside if you can. Movement signals safety to your nervous system and helps reset your internal alarm.
Use your senses:
Do a 5-sense scan by naming: 5 things you can see, 4 things you feel, 3 things you hear, 2 things you smell and 1 thing you taste. This brings you out of your thoughts and back into your body.
The Bottom Line:
You’re going to experience stress and anxiety - that’s part of being human (and definitely part of being a high achiever). But if these feelings start interfering with work, school, relationships, or your daily functioning, reaching out to a mental health professional can make a real difference.
If you’re ready to take the next step, we invite you to Contact Us and explore whether therapy might be a good fit for you.
Nicole Da Silva is a clinical social worker at PRISMA who supports individuals navigating stress, anxiety, perfectionism, and burnout. She offers a warm, direct, and evidence-based approach to help high-achieving individuals slow down, reduce overwhelm, and create sustainable change.
Disclosure
This article is for informational purposes only and should not replace professional psychological or medical advice. We encourage you to discuss any treatment options with your mental healthcare provider to fully understand the potential risks and benefits. For Emergencies, call 911, 988 or go to the nearest hospital. For specific Crisis Services, please visit our Resources page.
About PRISMA
PRISMA is a boutique psychology practice located in downtown Toronto, offering therapy for individuals navigating stress, anxiety, and burnout. Our experienced team of clinicians provides warm, direct, and evidence-based care designed to help clients slow down without falling behind, understand their nervous system, and move out of cycles of chronic overwhelm.
If you’re constantly “on,” experiencing anxiety symptoms, or unsure whether it’s stress or something more, we offer support that fits real life — not another to-do list.
