Anxiety vs. Stress

Picture this: it’s finals week, and you’ve got several examinations, oral presentations, and papers to write for classes. In addition to managing your time to ensure you complete all of your assignments, you have to work to pay your bills, find time to see family and friends, participate in your hobbies, and get enough food and sleep to maintain your energy levels. You begin to experience mental and physical symptoms such as irritability, irregular sleep schedule, and even digestion issues (American Psychiatric Association). The fear of failing your classes or losing your job weighs heavily on your shoulders. This is the reality for millions of students in the United States, and with the responsibilities piling high - it’s no wonder stress levels are increasing. 


So what is anxiety, and how is it different from stress? 


Both stress and anxiety are emotional responses, and while their symptoms may have some overlap, it’s important to understand that they are not the same. When we feel stressed, it is typically related to an external event or trigger such as fear of failing a test. Once the test is over and we receive our final grade, that stress dissipates. When someone is struggling with anxiety, these feelings are persistent and can have intense fear responses to prepare in anticipation of a future threat (DSM). Anxiety can trigger our flight or fight response, and may be accompanied by panic attacks. 


The findings of the Substance Abuse and Mental Health Services Administration in 2021 report that 32% of New Jersey residents experience anxiety disorders. These symptoms can cause challenges in social, educational and occupational settings. Anxiety presents differently in everyone, but some of the most commonly reported symptoms in the DSM include: 


  • Excessive anxiety and worry occuring more days than not for at least 6 months

  • Difficulty concentrating

  • Muscle tension

  • Sleep disturbances

  • Irritability

  • Restlessness or feeling on edge

  • Fatigue 



If you or a loved one are experiencing anxiety, please know it is manageable and treatable and that you are not alone. Here are some ways to help: 

  • Psychotherapy

    • Talking with a mental health professional can help you develop coping skills 

  • Medication Management

    • Psychotherapy in combination with anxiety medication can help alleviate symptoms

  • Nutrition & Meaningful Movement

    • Move your body for  at least 30 minutes a day in a way that feels good to you and eat three regular meals and snacks every day 

  • Sleep 

    • Get at least 8 hours of quality sleep 

  • Prioritize Self-Care

    • Limit screen time on social media

    • Increase time spent outdoors! Connecting with nature can be beneficial in many ways, including improving  mood and overall life satisfaction (Capaldi, 2014)

    • Communicate with loved ones

    • Start a new hobby 






References: 


Capaldi C, Dopko RL, Zelenski J. The relationship between nature connectedness and happiness: a meta-analysis. Frontiers in Psychology. 2014. doi: 10.3389/fpsyg.2014.00976.

Student Wellness - Mental Health . New Jersey Department of Education . (n.d.). Retrieved from https://www.nj.gov/education/safety/wellness/mh/#:~:text=According%20to%20a%202021%20report,and%2019%25%20experience%20behavior%20disorders. 

American Psychological Association. (n.d.). What's the difference between stress and anxiety? American Psychological Association. Retrieved from https://www.apa.org/topics/stress/anxiety-difference#:~:text=People%20under%20stress%20experience%20mental,the%20absence%20of%20a%20stressors

American Psychiatric Association Diagnostic and Statistical Manual of Mental Disorders (5th ed.).

U.S. Department of Health and Human Services. (n.d.). Anxiety Disorders. National Institute of Mental Health. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders#part_2225 


Emily Kostick, MSW Intern