The experience of stress and anxiety can feel similar, but are they the same? The short answer is that while they share some commonalities, they are distinct in important ways.
Stress and anxiety are natural emotional responses to unpleasant experiences that may pose a threat to our mental well-being. When our body perceives such experiences, these emotions are activated, leading to overlapping physical and psychological symptoms such as muscle tension, headaches, appetite changes, irritability, and difficulties with concentration and sleep.
The key difference between stress and anxiety lies in their triggers. Stress is often activated by external factors and can be either short-term (e.g., an upcoming exam or job interview) or long-term (e.g., caregiving or chronic illness). Notably, the stress response typically subsides once the stressor is removed.
Anxiety, on the other hand, can arise without an external trigger. It is usually internally driven and tends to be more persistent, manifesting as excessive worry, fear of something bad happening, and difficulty relaxing the mind or body. In some cases, prolonged stress can also heighten anxiety.
Although stress is often viewed negatively, it can be categorized as either distress (negative stress) or eustress (positive stress). Distress occurs when stress becomes overwhelming, leading to reduced productivity and emotional exhaustion. In contrast, eustress is experienced as stimulating and can bring a sense of achievement or excitement. Whether stress manifests as distress or eustress depends on factors such as the nature of the stressor, an individual’s perception of it, and the availability of coping resources.
However, the human body is not designed to endure chronic stress. Research has shown that prolonged distress can weaken the immune system and contribute to various medical conditions, including neurodegenerative disorders, cancer, metabolic diseases (e.g., diabetes), and heart disease. Chronic distress also increases the risk of psychological conditions such as depression and anxiety disorders. Therefore, managing distress is crucial for maintaining both physical and mental health.
Strategies for Managing Distress:
- Recognize and acknowledge stress.
Your body may be signalling that you need to take better care of yourself. - Ensure basic needs are met.
Eating well, resting, engaging in leisure activities, exercising, and socializing are necessities, not luxuries. - Schedule brief moments of relaxation.
Even five minutes of mindfulness—such as drinking tea, taking a short walk, or listening to music—can help slow your mind down. - Let go of unnecessary burdens.
You may be taking on too much at once. Not everything needs to be completed immediately or perfectly. Seek help or postpone less urgent tasks when possible. - Seek support when needed.
Asking for help is not a sign of weakness—it takes courage and humility.
Taking care of yourself is not selfish; it is an investment in your well-being. If you find yourself feeling overwhelmed, consider reaching out to a mental health professional. Just as a carpenter would not leave their tools in the rain to rust, prioritizing self-care ensures that you remain resilient and capable of handling life’s challenges.
If stress or anxiety is weighing you down, know that you don’t have to navigate it alone. Our experienced psychiatrists and psychologists at Private Space Medical are here to provide the support and guidance you need. Reach out to us when you're ready—because your well-being matters.
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Dr Beron Tan
Senior Psychologist
Senior Psychologist
