I’M SO 

STRESSED 

OUT! 

From the NATIONAL INSTITUTE of MENTAL HEALTH

Feeling overwhelmed? Read this fact sheet to learn whether it’s 

stress or anxiety, and what you can do to cope. 

Is it stress or anxiety? 

Life can be stressful—you may feel stressed about 

performance at school, traumatic events (such as a 

pandemic, natural disaster, or act of violence), or a life 

change. Everyone feels stress from time to time.

What is stress? Stress is the physical or mental 

response to an external cause, such as having a lot of 

homework or having an illness. A stressor may be a 

one-time or short-term occurrence, or it can happen 

repeatedly over a long time.

What is anxiety? Anxiety is your body’s reaction to 

stress and can occur even if there is no current threat. 

If that anxiety doesn’t go away and begins to interfere 

with your life, it could affect your health. You could 

experience problems with sleeping, or with your 

immune, digestive, cardiovascular, and reproductive 

systems. You also may be at higher risk for developing 

a mental illness such as an anxiety disorder or 

depression. More information about anxiety disorders is 

available at www.nimh.nih.gov/anxietydisorders. 

So, how do you know

when to seek help? 

Stress vs. Anxiety

Stress

• Generally is a response to 

an external cause, such 

as taking a big test or 

arguing with a friend.

• Goes away once 

the situation is 

resolved. 

• Can be positive or 

negative. For example, it may 

inspire you to meet a deadline, or 

it may cause you to lose sleep.

Both Stress

and Anxiety

Both stress and anxiety 

can affect your mind and 

body. You may experience 

symptoms such as: 

• Excessive worry

• Uneasiness

• Tension

• Headaches or body pain

• High blood pressure

• Loss of sleep

Anxiety

• Generally is internal, 

meaning it’s your reaction 

to stress.

• Usually involves a 

persistent feeling of 

apprehension or 

dread that doesn’t go 

away, and that interferes 

with how you live your life.

• Is constant, even if there is 

no immediate threat. 
It’s important to manage your stress.

Everyone experiences stress, and sometimes that stress can feel overwhelming. 

You may be at risk for an anxiety disorder if it feels like you can’t manage the 

stress and if the symptoms of your stress: 

• Interfere with your everyday life.

• Cause you to avoid doing things.

• Seem to be always present. 

Coping With Stress and Anxiety

Learning what causes or triggers your stress and what 

coping techniques work for you can help reduce your 

anxiety and improve your daily life. It may take trial 

and error to discover what works best for you. Here 

are some activities you can try when you start to 

feel overwhelmed: 

• Keep a journal. 

• Download an app that provides relaxation exercises 

(such as deep breathing or visualization) or tips for 

practicing mindfulness, which is a psychological 

process of actively paying attention to the

present moment.

• Exercise, and make sure you are eating healthy,

regular meals. 

• Stick to a sleep routine, and make sure you are 

getting enough sleep. 

• Avoid drinking excess caffeine such as soft drinks 

or coffee. 

• Identify and challenge your negative and 

unhelpful thoughts. 

• Reach out to your friends or family members 

who help you cope in a positive way. 

For more information about stress, visit

www.nimh.nih.gov/stress.

Recognize When You 

Need More Help 

If you are struggling to cope, or the symptoms of 

your stress or anxiety won’t go away, it may be time 

to talk to a professional. Psychotherapy (also called 

“talk therapy”) and medication are the two main 

treatments for anxiety, and many people benefit from 

a combination of the two. 

If you or someone you know has a mental illness, is 

struggling emotionally, or has concerns about their 

mental health, there are ways to get help. Find more 

information on the National Institute of Mental Health 

(NIMH) website at www.nimh.nih.gov/findhelp.

If you are in immediate distress or are thinking about 

hurting yourself, call the National Suicide Prevention 

Lifeline toll-free at 1-800-273-TALK (8255) or the 

toll-free TTY number at 1-800-799-4TTY (4889). You 

also can text the Crisis Text Line (HELLO to 741741) 

or go to the National Suicide Prevention Lifeline 

website at https://suicidepreventionlifeline.org.

More Resources

• NIMH: Child and Adolescent Mental Health 

(www.nimh.nih.gov/children)

• NIMH: Anxiety Disorders

(www.nimh.nih.gov/anxietydisorders)

• NIMH: Taking Control of Your Mental Health: Tips for 

Talking With Your Health Care Provider 

(www.nimh.nih.gov/talkingtips)

• NIMH: 5 Things You Should Know About Stress

(www.nimh.nih.gov/stress)

• Centers for Disease Control and Prevention: Anxiety 

and Depression in Children

(www.cdc.gov/childrensmentalhealth/depression.html)

 

NIH Publication No. 20-MH-8125

www.nimh.nih.gov

Follow NIMH on 

Social Media @NIMHgov