It is normal to feel worried about things from time to time. It’s part of what makes us human and can even serve us well. Anxiety on the other hand, is when our worries spiral out of control, negative self-talk becomes louder, and physical sensations feel heavier.

Knowing the difference between worry and anxiety helps us be mindful in the moments when these thoughts and feelings come up. Once we can identify them, they become much easier to manage.

“Normal” Worry

  • Associated with a specific situation/stressor, tends to go away once it resolves (e.g. new diagnosis, work deadline, financial constraints, etc)
  • Proportionate to the thing(s) you worry about
  • Associated with bodily sensations such as restlessness, headaches, and muscle/joint tension
  • You are able to park your “worry thoughts” and think about other things clearly, or switch between thoughts
  • Uncomfortable but not paralyzing and does not stop us from living life
  • May even be good for some parts of life (e.g. meeting deadlines, anticipating challenges, preparing for change)

Anxiety

  • May or may not be associated with a specific situation/stressor, tends to persist and linger
  • Disproportionate (and often irrational and excessive) compared to the thing(s) you worry about
  • Associated with bodily sensations such as chest heaviness, heart racing, shortness of breath, tight muscles, diarrhea, nausea, insomnia, and low energy
  • You are not able to turn these thoughts off easily, nor switch to thinking about something else
  • Interferes with daily activities, work, relationships, sleep, health, happiness, wellbeing, and quality of life. You may feel like you have no control
  • The commonest form is “Generalized Anxiety Disorder” (clinical term), which persists for 6+ months

Anxiety is incredibly common, but you do not have to suffer in isolation. Support, resources, treatments, and tools are available to help you manage anxiety effectively. Speak to your healthcare provider as needed.

The more proactively you navigate worry and anxiety, the easier it becomes to prioritize your health and reach your goals.
So the next time you experience these sensations, take a moment to pause and see if you can identify what exactly you are feeling. This will help you manage it effectively, leading to a healthier, happier life.