Is It Stress or Anxiety? Learning to Tell the Difference

We all feel stress from time to time. It’s a normal response to the demands of daily life. But when that stress begins to interfere with your ability to function—or when it starts showing up even when there's no obvious cause—it may actually be something more. Could it be anxiety?

At Lilac Center, we help people every day who are navigating the complicated space between stress and anxiety disorders. Understanding the difference is the first step toward getting the right support and finding relief.

What’s the Difference Between Stress and Anxiety?

Stress and anxiety often feel similar because they both activate the body's fight or flight response. But they are not the same.

Stress

· Typically triggered by an external event or situation (a deadline, a major life change, etc.)

· Often short term

· Symptoms go away once the stressful situation is resolved

Anxiety

· May not have a clear or direct cause

· Tends to linger even after a stressor is gone

· Can become persistent, affecting how you function in daily life

If your symptoms continue even when life seems more calm, if they escalate into panic or avoidance—you may be dealing with something more than everyday stress.

Symptoms of Stress and Anxiety: What to Watch For

While there’s overlap, there are also key differences in how stress and anxiety show up in the body and mind.

Common Symptoms of Stress:

· Muscle tension

· Headaches

· Fatigue

· Irritability

· Difficulty sleeping

· Feeling overwhelmed or “on edge”

Symptoms Including Those of Anxiety Disorders:

· Excessive or irrational worry

· Shortness of breath

· Racing heart

· Trouble concentrating

· Avoidance of people or situations

· Repetitive or negative thoughts

· Panic attacks

· Compulsions or intrusive thoughts (in conditions like Obsessive Compulsive Disorder)

· Fear that something bad will happen, even without a reason

If you notice these symptoms happening regularly—or if they interfere with your relationships, work, or routines—it may be time to speak with a mental health professional.

Is It a Panic Attack or Something Else?

A panic attack is a sudden episode of intense fear that triggers physical reactions when there’s no real danger. People often describe feeling like they’re having a heart attack or can’t breathe.

Panic disorder, a type of anxiety disorder, is diagnosed when these attacks happen frequently and unpredictably.

Symptoms of panic attacks can include:

· Rapid heartbeat

· Shortness of breath

· Dizziness

· Sweating

· Chest pain

· Nausea

· Feeling detached from reality or like you're “losing control”

Panic attacks can be terrifying, but they are treatable. Recognizing them is a key part of reclaiming control.

When Stress Becomes Chronic

Chronic stress can take a real toll on both your body and mind. Over time, it can lead to a stress disorder or contribute to other common mental health issues like anxiety and depression.

Long-term stress has also been linked to physical health problems, including heart disease, weakened immune function, and digestive issues.

The good news? You don’t have to live this way. You can manage stress and anxiety with the right tools and support.

How to Manage Stress and Anxiety

Whether you’re dealing with situational stress or symptoms of an anxiety disorder, these strategies can help ease the burden:

· Practice breathing exercises – Slow, deep breathing activates your parasympathetic nervous system and helps your body calm down.

· Move your body – Gentle movement, walking, or stretching helps release built-up tension.

· Get support – Talk to a friend, mental health professional, or join a support group.

· Interrupt negative thoughts – Challenge irrational fears or self-critical thoughts with evidence-based thinking.

· Limit stimulants – Caffeine and alcohol can worsen symptoms.

· Prioritize rest – Create a calming bedtime routine to improve sleep.

· Focus on what you can control – Break overwhelming tasks into smaller steps.

Managing your mental well-being isn’t a one-time fix—it’s a daily commitment to recognizing what you need and giving yourself the space to heal.

When to Seek Help

If you're not sure whether you're experiencing stress, an anxiety disorder, or something in between, that's okay. Mental health exists on a spectrum, and everyone's experience is unique.

You should consider reaching out for professional support if:

· Your symptoms have lasted longer than a few weeks

· You’re avoiding certain situations or people

· You’re having trouble managing your emotions

· Your symptoms are affecting your work, relationships, or daily life

You Deserve to Feel Better

At Lilac Center, we offer compassionate care for people dealing with mental health issues, including panic disorder, obsessive compulsive disorder, and generalized anxiety. Our therapists are here to help you understand what you’re experiencing, create a plan that works for you, and find relief from the stress or anxiety that’s weighing you down.

If you're ready to explore your next step, reach out today. Help is just a conversation away. Visit Lilac Center to learn more about our therapy and support services in Kansas City.