How Do I Know if My Stress and Worry Is Excessive?
Do you ever find yourself lying awake at night, thoughts racing about the next day, wondering if this worry you are feeling is just “normal” stress or something more?
It is totally natural to question if feelings of stress, worry and anxiety are excessive or normal.
We all worry from time to time. It’s part of being human. But sometimes, what feels like everyday worry and stress morphs into something heavier: anxiety. Anxiety can impact every area of our life, including our health, our relationships, our work and our sense of control.
Lets explore the differences between worry, stress and anxiety, how to recognise when worry and stress are crossing the line, and what natural steps you can take to bring calm back into your life.
What is Worry?
Worry is a cognitive state of concern about a past or future event, where we dwell on problems or negative outcomes. It is characterised by feelings of unease and apprehension.
While a mild amount of worry can be useful for problem-solving and preparation, excessive or constant worry can be distressing and interfere with daily life
What Is Stress?
Stress is our body’s natural response to specific short term pressure. It often stems from external events, such as work deadlines, family responsibilities and financial concerns. A specific stressor usually triggers the feeling of stress.
When we are stressed, our bodies release hormones such as adrenaline and cortisol. These hormones can help us focus on the task at hand and prepare us to face the challenge. Stress, in the short term, can benefit us.
However, signs of excessive stress can include:
- Feeling tense, irritable or on edge for extended periods
- Racing thoughts about specific situations
- Headaches, muscle tension or fatigue
- Trouble switching off after a busy day
Stress is usually linked to a clear cause and tends to ease once the challenge has passed or been resolved.
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How Do I Know If Worry or Stress Is Excessive?
Both stress and worry are thought processes that typically subsides once the situation is resolved. They become excessive when the intensity of the thoughts no longer matches the situation, and when they linger long after the stressor has gone. Prolonged worry and stress can lead to anxiety.
Anxiety is a more intense and encompassing experience that includes cognitive, physical and emotional symptoms. In contrast to worry and stress, anxiety often persists even when the trigger is removed and can significantly disrupt daily functioning.
Signs of anxiety may include:
- Constant “what if” thoughts, even about small things
- Worry that feels uncontrollable, no matter how much you try to stop it
- Physical symptoms such as a racing heart, dizziness, nausea or trembling
- Feeling restless or unable to relax, even in calm situations
- Trouble concentrating or making decisions because of feeling overwhelmed
Anxiety is evolutionary, and is our body's natural response to fear or danger. We may perceive something to be dangerous even when there is no physical danger. This is because our bodies and minds don't always know what is perceived (or imagined) versus what is real danger.
When we feel anxious, our autonomic nervous system switches from our parasympathetic nervous system (our restorative rest and digest mode) to our sympathetic nervous system (our fight and flight mode).
When our fight and flight mode is activated, we are more likely to try our best to avoid doing what scares us, and this can result in us believing the fear is real.
How to Tell the Difference Between Stress and Anxiety
Here are some helpful distinctions:
|
Worry and Stress |
Anxiety |
|
Linked to a specific event or situation |
Often unrelated to any clear cause |
|
Eases when the problem is solved |
Lingers even after the stressor is gone |
|
Motivates you to act or find solutions |
Keeps you stuck in “what if” cycles |
|
Physical tension may come and go |
Physical symptoms can become constant |
|
Usually short-term |
Persist for weeks, months or even years |
If you notice that your worry or stress is constant, disproportionate to the situation you are facing, or interfering with sleep, work or relationships, it is likely to be anxiety.
Why Some People Are More Prone to Anxiety
Everyone experiences worry and stress, but not everyone develops chronic anxiety. Some factors that make anxiety more likely include:
- Perfectionism, procrastination and people-pleasing tendencies
- High-pressure jobs or caregiving responsibilities
- Previous trauma or difficult life events
- Lack of boundaries with work or relationships
- Lack or stress relieving activities such as sport and exercise, spending time in nature or mindfulness
When to Seek Support
It’s essential to pay attention to your mind and body if:
- Worry, stress or anxiety is present most days and feels uncontrollable
- Your body feels constantly on edge: restless, tense or exhausted
- You avoid people or situations out of fear and judgment
- Sleep is frequently disrupted
- Your relationships are being impacted
Reaching out for help isn’t a sign of weakness, it is a step towards taking back control and reclaiming your calm.
Click the button below to arrange a free, no obligation consultation call.
Practical Tools to Ease Excessive Worry, Stress and Anxiety
Here are a few strategies that you can practice at home that can promote our rest and digest response, help soothe our nervous system and reduce worry and anxiety:
1. Grounding Breath
Do not underestimate the power of your breath to promote calmness.
Try breathing in for 4, holding for 4, and exhaling for 6. This longer exhale signals to your body that you’re safe and activates the parasympathetic nervous system.
2. Worry Time
Set aside 10 minutes each day to write down your worries. When we write our worries down, we are likely to be more specific about them, rather than just having them as concepts in our minds. This then gives us the ability to question whether they are even real and backed by evidence.
To counteract the stress and anxiety, focus on three things you are grateful for about your day, so you end the day with a sense of appreciation and calm. These dont need to be big things. I am often grateful for a moment of calm with a hot cup of tea or feeling the warmth of the sun.
3. Circle of Control
Download our Circle of Control and Influence workbook. This enables you to focus on what you can control and influence, rather than what is outside your control.
The workbook comes with full instructions and can be downloaded here.
Movement
Gentle exercises, such as walking, yoga, or stretching, help release tension from our body and reset our nervous system.
Spending time exercising in nature is also incredibly grounding and calming.
Sharing Your Thoughts
Talking through your worries with someone supportive and trustworthy can help to break the cycle of carrying them alone. Sharing thoughts and feelings with others can also reduce feelings of isolation, allow us to gain a new perspective, and provide the physiological benefits of social connection.
You Don’t Have to Live with Constant Anxiety
Worry and stress will come and go; it is inevitable in the world we live in. But living with relentless anxiety doesn’t have to be that way.
Recognising the difference between everyday worry and stress versus anxiety is the first step. The next is learning how to manage the physical and emotional impact so you can live with more ease, clarity and confidence.
At Better Your Life, we specialise in helping people calm their nervous systems, reduce anxiety, and regain control.
When to Seek Help for Anxiety
Let’s Take the First Step Together. If anxiety is affecting your life, it’s time to take it seriously.
At Better Your Life, we’ve helped thousands of clients reclaim calm from anxiety. And we’re here for you, too, either online or in person.
Many traditional approaches treat anxiety in isolation. But your body is constantly communicating with your mind. Working with someone who understands anxiety and the nervous system can help you heal in a more lasting way.
You don't have to face any anxiety alone. Many people find themselves trapped in cycles of worry, panic and exhaustion that seem impossible to break free from.
Working with an anxiety specialist isn't just about talking through your challenges. It's also about discovering the specific triggers that send your nervous system into overdrive, learning proven techniques to restore calm, and gaining fundamental tools to reshape both your mind and body.
Now is the right time to take back control of your life and free yourself from those anxious thoughts and physical pains.
Click the button below to arrange a free, no obligation consultation call.
At Better Your Life, we don’t just treat symptoms, we work with you to understand what’s behind them. Anxious legs are your body’s way of asking for attention. Not punishment. Not frustration. Just understanding.
Download your free guide to "Journaling Questions to Reduce Anxiety" by clicking here.
Additional Resources to Ease Anxiety
Read What Causes Anxiety?
Read What Are The Different Types of Anxiety?
Watch How to Feel Less Anxious
Watch How To Reduce Anxiety Immediately
Download Circle of Control and Influence worksheet
Download Cognitive Distortions worksheet
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Important Disclaimer
The information in this article is for educational purposes only. If you are experiencing physical symptoms, always consult your GP or a qualified healthcare professional to rule out other potential conditions.
FAQ: Worry, Stress and Anxiety
1. Is Worrying Normal?
Yes, everyone worries from time to time. It only becomes excessive when it feels constant, uncontrollable or out of proportion.
2. Can Stress Turn Into Anxiety?
Yes. If stress isn’t managed, it can create ongoing worry patterns that tip into anxiety.
3. Why Do I Feel Anxious Even When Nothing’s Wrong?
Sometimes our body holds onto stress hormones, or our mind replays “what if” scenarios, even when the danger has passed.
4. Can Physical Health Be Affected By Excessive Worry?
Yes. Anxiety can lead to headaches, stomach issues, fatigue and even weakened immunity over time.
5. When Should I Seek Professional Help?
If anxiety is interfering with your sleep, work or relationships, it’s time to seek guidance and support from an anxiety specialist and professional.