Stress vs Anxiety: How to Spot the Difference and When It’s Time to Act

Chances are, you’re used to pressure. As a helping professional, you know what it means to show up when it counts. 

Maybe you even feel that you thrive in high-stakes situations – until something, slowly, begins to shift. 

Perhaps you’re more tired than usual. Small things are harder to shake off. You’re noticing tension that doesn’t go away, even when the job is done. You’ve started to ask yourself: Is this still ‘normal’ stress? Or is it something else?

If that sounds familiar, you are not alone. 

For many professionals in high-responsibility roles – from first responders, to social workers, to legal professionals – stress can feel like an inevitable part of the job. But sometimes, the mind and body respond in ways that go beyond what’s helpful or healthy. 

Sometimes, what starts as manageable stress begins to tip into anxiety.

What is stress, and when is it useful?

Stress is a natural response to challenge. It’s the body’s built-in alarm system, designed to keep us alert, focused, and ready to act when something important is on the line.

When you face a high-pressure moment, like a critical decision, a medical emergency, or a court date, your body activates the sympathetic nervous system. That can mean: 

• You breathe faster
• Your heart rate increases
• Muscles tense
• Blood pumps quicker
• Adrenaline kicks in

This is the ‘fight or flight’ response, and it exists to help you perform.

For many helping professionals, this stress response is familiar and even welcome. It sharpens your thinking. It helps you take control under pressure. It’s part of how you get the job done.

But stress isn’t meant to be constant. Once the moment passes, the body is supposed to return to a state of calm, known as the parasympathetic or ‘rest and digest’ mode. That’s when your system resets, repairs, and recharges.

Problems arise when that cycle gets disrupted. When high stress becomes the norm, without sufficient time to recover, it can start to take a toll. That’s when stress stops being useful and starts becoming harmful.

How is anxiety different from stress?

Stress and anxiety are closely related, and at times it can be easy to confuse the two. 

Both often involve worry, tension, and physical symptoms. But while stress is usually tied to a specific situation, anxiety often lingers – even when there’s no clear cause.

Unlike stress, anxiety doesn’t always have an obvious trigger

Stress typically shows up in response to something you can identify: a tight deadline, an emotionally charged situation, or a sudden crisis. 

Anxiety, on the other hand, can feel more unpredictable. You might find yourself worrying excessively, feeling on edge, or unable to switch off, even when things are seemingly ‘fine’ on the surface.

Anxiety can be more persistent and intrusive

When stress eases, your mind and body usually return to baseline. But anxiety has a way of sticking around. It can show up as constant worry, difficulty concentrating, trouble sleeping, irritability, or a sense of dread. 

Over time, it can impact your physical health too, with symptoms like muscle tension, stomach issues, fatigue, or a racing heart.

Chronic stress can become anxiety

For many high-pressure professionals, what starts as manageable stress can tip into anxiety. This is especially true when demands never let up, or when you’re exposed to traumatic events or human suffering on a regular basis.

If you’re noticing signs like persistent unease, feeling emotionally disconnected, or struggling to enjoy the things you used to, it may be more than stress. These can be symptoms of an anxiety disorder (such as generalised anxiety disorder, panic disorder, or social anxiety). More than just temporary moments of pressure, this begins to affect your day-to-day life.

Stress vs anxiety: spotting key differences

Understanding the difference between stress and anxiety isn’t always easy, especially when you’re used to working under pressure. But being able to tell them apart can help you recognise when you need to pause, reset, or reach out for support.

Both stress and anxiety can show up with physical symptoms, emotional strain, and mental overload. The key difference lies in how long it lasts, what’s triggering it (if anything), and how much it interferes with your daily life.

Here’s a breakdown of how stress and anxiety typically differ:

While both stress and anxiety are part of the human experience, chronic stress that doesn’t go away may evolve into anxiety: especially in high-responsibility roles with continuous pressure and exposure to traumatic material.

If you find that you’re reacting strongly to small setbacks, feeling keyed up even during downtime, or that your usual coping strategies no longer help, these may be signs that commonplace stress has shifted into something more serious.

Is it time to check in with yourself?

When you’re committed to your role and the people you support, it’s easy to miss the signs that your own well-being is starting to slip. 

You might tell yourself it’s just a busy week. That you’ll rest soon. That others have it worse. But those early signals matter, and checking in with yourself is a simple, powerful way to prevent things from escalating.

Here are some signs it might be time to pause and reflect:

Physical signs

• You’re often tense with tight shoulders, jaw clenching, or headaches
• Sleep isn’t restful, and you’re either struggling to drift off or waking up tired
• Your appetite is off: you’re skipping meals or turning to food for comfort
• You’ve noticed changes in yourself in energy, digestion, or increased substance or alcohol use

Mental and emotional signs

• You feel constantly “on edge” or irritable, even outside of work
• It’s hard to switch off: your mind keeps racing, even when things are calm
• You find yourself zoning out, avoiding people, or withdrawing from usual routines
• You’re worrying excessively, often about things you’d normally take in your stride

Work-related signs

• You feel detached or numb when facing others’ trauma or distress
• Small challenges feel overwhelming and motivation is harder to find
• You’re questioning your competence or whether you’re ‘cut out’ for your role
• You feel emotionally drained, often before the workday even starts

If any of these feel familiar, it doesn’t mean you’ve ‘failed.’ Rather, they’re messages from your body and nervous system asking for attention and care.

Checking in with yourself regularly is an act of self-care. It allows you to recognise when your stress is manageable, and when it might be time to slow down, adjust your approach, or ask for support.

What you can do to manage stress and anxiety

You don’t need to wait for things to get worse before taking action. The earlier you recognise how stress and anxiety are affecting you, the easier it is to respond in a way that supports your mental health. 

These simple, practical coping strategies can help you feel more grounded, clear-headed, and resilient in your day-to-day life.

Start with small, nervous system resets

When stress builds, your body gets stuck in a heightened state. That’s why small, physical resets can go a long way in helping you manage stress and relieve tension.

• Deep breathing slows the stress response. Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) for a minute or two to reset your nervous system.
• Grounding techniques like the 5-4-3-2-1 technique help you notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Try this to anchor yourself in the present moment.
• Movement – even a five-minute walk – can shift stuck energy and release endorphins (the body’s natural “feel good” chemicals).
• Take breaks from screens when you can, especially between emotionally demanding tasks. Looking away and resetting your focus can help prevent overwhelm.

These small self-care practices are simple, but they help you manage stress and regulate your mental and physical state before anxiety builds.

Build boundaries into your routine

If your work is high-pressure, boundaries are absolutely vital for sustaining your well-being long-term. Protecting your time, energy, and focus is an essential coping strategy.

• Say no when you need to. It’s not selfish. It’s self-preservation.
• Block time in your diary for recovery after demanding tasks or meetings.
• Designate screen-free time at the start and end of your day to create a buffer between work and rest.

You’re allowed to take a step back. Setting limits shows strength and self-awareness, not fragility. It means you’re paying attention to what you need to stay safe and well.

Lifestyle shifts that help (even when you’re busy)

When you’re under pressure, the basics can easily slip. But your brain and body need the right conditions to handle stress and bounce back.

• Exercise releases tension and boosts mood, even if it’s just a short walk
• Regular sleep helps regulate your nervous system and improves focus
• Staying hydrated reduces fatigue and irritability
• Cutting back on alcohol consumption can reduce anxiety symptoms
• Spending time outdoors and soaking up sunlight can lift energy levels and improve physical health

These habits may seem small, but they support your mental health and help prevent stress from tipping into anxiety. You don’t have to overhaul your entire routine. Aim for progress, not perfection. Each small shift can help you feel more stable and resilient, even in the middle of a demanding week.

When to seek further support

Learning to spot the signs of stress and anxiety, and taking steps to manage them, can be challenging to do alone. Even as you become more aware of the differences between stress and anxiety and notice when things start to escalate, there may be times when your usual coping strategies aren’t enough.

That’s when reaching out for help can make all the difference.

Speaking with a mental health professional can give you a better understanding of what you’re experiencing. Therapy can offer you a safe space to explore what’s beneath the surface of anxiety, develop new ways to cope with stress, and find your balance again.

If you’re looking for more support, our Anxiety Therapy page has more information about how we work with professionals in high-pressure roles. 

When you’re ready, we’re here. Reach out today →