Anxiety vs. Stress: How to Tell the Difference and When to Get Help

Picture this: your boss sends an email with the subject line “Can we talk?” Instantly, your heart pounds, your palms sweat, and your brain plays a highlight reel of every mistake you’ve ever made. Is this stress? Anxiety? Both? Welcome to the human experience.

At Birchwood Therapeutic Services, where we offer everything from Behavioral Therapy to full-scale Mental Health Counseling across Minnesota and North Dakota, we see this scenario play out in countless ways. People come to us trying to figure out why they feel so wound up—and whether it’s “normal” stress or something more like anxiety.

Knowing the difference isn’t just about labels. It can be the first step toward getting your emotional wellbeing back on track and deciding if it’s time to bring in the experts (hint: our Licensed Therapists).

So what’s stress, really?

Stress is your body’s natural alarm system. It’s there to protect you. Imagine a gazelle on the savannah. A lion appears—boom, stress hormones surge. The gazelle runs for its life, heart pounding, muscles tight, hyper-aware of every snap of grass.

Same thing happens to you. Except your “lion” is probably more like a last-minute work deadline, a teething toddler, or your in-laws dropping by unannounced.

The upside: stress isn’t all bad. It helps you stay alert and focused, powers you through that big presentation, or gets your house cleaned at warp speed before guests arrive.

The downside: it’s only supposed to be temporary. When the threat passes, your system should reset. But if your “lions” are constant (hello, stacked calendar and unpaid bills), your body stays stuck in fight-or-flight—and that’s where problems start.

And what about anxiety?

Anxiety is more like stress that refuses to read the room. It’s an internal process that keeps your mind and body on edge, even when there’s no immediate danger.

Think of anxiety as your brain trying to protect you from potential threats—except it does this by imagining every worst-case scenario. Even if your life is calm, your mind may still churn out questions like:

• What if I lose my job next year?

• What if my partner stops loving me?

• What if I embarrass myself in front of everyone?

  
  

Anxiety is future-focused. It lives in the land of “what-ifs” and makes your body react as if those things are happening right now.

Quick cheat sheet: how to tell if it’s stress or anxiety

• Stress is usually tied to something happening now. It comes from outside you—work, family, money—and tends to fade when the situation changes.

• Anxiety bubbles up from the inside. It can show up even when everything’s fine, and sticks around, often focusing on scary possibilities that haven’t happened.

  
  

Physically, they look alike: racing heart, tense shoulders, knotted stomach. But anxiety adds that extra flavor of persistent dread that hangs on like a bad song stuck in your head.

When does stress become a problem?

We all need a little stress. It keeps us moving. But chronic stress—the kind that’s there day after day—starts to wear on your body and mind.

Watch out for these signs stress might be taking over:

• You’re snappy, irritable, or constantly overwhelmed (even over small stuff, like someone chewing too loudly).

• You get headaches, stomach issues, or find yourself catching every cold that comes along.

• Sleep is a struggle—you’re either tossing and turning or waking up exhausted.

• You stop hanging out with people or doing things you love because you just can’t deal.

  
  

If that sounds like you, it might be time for Mental Health Counseling. Your stress might be more than your body can keep processing alone.

When does anxiety cross the line?

A little anxiety is normal—life is unpredictable, after all. But if your anxiety:

• Feels constant and lasts for months

• Leads to panic attacks (sudden, intense fear with physical symptoms like chest pain or dizziness)

• Makes you avoid people, places, or situations

• Interferes with work, school, or relationships

• Has you coping with food, alcohol, or other substances

  
  

…it’s worth talking to a Licensed Therapist. At Birchwood, we offer Therapeutic Services throughout North Dakota and Mental Health Support across Minnesota that can help you unpack and manage these feelings.

Self-care & lifestyle changes: your first line of defense

Good news: whether it’s stress or anxiety, there’s a lot you can do to support your emotional wellbeing. These aren’t quick fixes, but small changes add up.

Move your body

Exercise helps burn off stress hormones and releases feel-good chemicals. You don’t need a gym membership—try dancing in your kitchen, taking a brisk walk, or doing some yoga stretches in your living room.

Get your sleep in order

Poor sleep is both a cause and effect of stress and anxiety. Try a wind-down routine—dim lights, no screens, herbal tea. (And yes, resisting the urge to doom-scroll Twitter at midnight.)

Eat like you care

Not about dieting—about nourishing yourself. Too much sugar, caffeine, or alcohol can spike your nervous system. Balanced meals help keep your mood steady.

Stay connected

Don’t isolate. Chat with a friend, hug your dog, or call your mom (even if she’s a little overbearing). Humans need connection—it literally calms the nervous system.

Try mindfulness or deep breathing

Mindfulness is just paying attention to the present without judgment. Deep belly breaths activate your relaxation response. Apps like Calm or Headspace can help, or simply sit for a minute, breathe slowly, and notice how it feels.

Tools from Behavioral Therapy you can try right now

If you’re not quite ready for therapy (or want to reinforce it), here are some simple tools you can start using today:

Thought checking: Ask yourself, “Is this thought 100% true? What’s the evidence for and against it?” Often your brain is predicting doom with zero solid proof.

Name it to tame it: Instead of “I’m freaking out,” try “I notice I’m feeling anxious right now.” Labeling emotions activates parts of the brain that help regulate them.

Break it down: Anxiety often snowballs into a huge mess. Write down each specific worry, then tackle them one by one. Many are either solvable—or not likely to happen at all.

Schedule worry time: This sounds weird, but it works. Give yourself 15 minutes a day to worry. If anxious thoughts pop up outside that time, jot them down and tell your brain, “We’ll handle this later.” Most of the time, they lose their urgency.

What to expect if you start therapy

People often picture therapy like lying on a couch while a serious person with glasses says, “And how does that make you feel?” At Birchwood Therapeutic Services, it’s more like a comfortable, honest conversation.

We’ll talk about what’s bothering you, explore thought patterns, build coping strategies, and probably share a laugh or two (therapy doesn’t have to be gloomy). Our Licensed Therapists are trained in Behavioral Therapy and other approaches that help you tackle both stress and anxiety, with practical, down-to-earth tools.

Whether you’re seeking Mental Health Counseling in Minnesota or Therapeutic Services in North Dakota, we make sure it feels human, collaborative, and totally judgment-free.

Why your mental health is worth prioritizing

Your mental health isn’t a luxury—it’s essential. Chronic stress and anxiety can lead to serious health problems down the road, like high blood pressure, heart disease, and a weakened immune system. More immediately, they rob you of the joy you deserve in your daily life.

Imagine waking up and not feeling that pit in your stomach. Or going through your day without bracing for disaster. That’s possible, and it starts by taking your emotional wellbeing seriously.

At Birchwood, we’re here to help you get there—whether that’s through counseling, practical tools, or just having a safe place to untangle everything swirling in your head.

Quick recap: stress vs. anxiety (one more time!)

• Stress is a reaction to something happening now—work, money, family—usually goes away when the situation resolves.

• Anxiety is an internal alarm system stuck on high, often tied to future “what-ifs,” and can linger even when everything’s objectively fine.

  
  

Both deserve care and attention. Neither means you’re weak or broken. It simply means you’re human—and maybe it’s time for a little extra support.

Let’s build a calmer, happier life—together

Whether you’re dealing with stress that’s starting to take over, anxiety that’s always buzzing in the background, or you’re just curious about how therapy might help, we’d love to be part of your journey.

At Birchwood Therapeutic Services, we offer Mental Health Counseling across Minnesota and Therapeutic Services throughout North Dakota. Our Licensed Therapists will work with you to untangle the overwhelm, build resilience, and create practical strategies for emotional wellbeing.

Because life’s too short to spend it waiting for the other shoe to drop. Let us help you find steady ground, a calmer mind, and more moments that actually feel good.

Ready to get started? Reach out today. We’re here, and we’re ready when you are.