Anxiety Vs. Worry: Is There A Difference?

Many people use the words “anxiety” and “worry” interchangeably. However, when it comes to mental health, these two words refer to two different concepts altogether. This article will define the differences between worry and anxiety, how they might manifest in a person’s life, and how an individual can learn to cope with negative thoughts that stem from worry or anxiety in a healthy way. 

What is the difference between worry and anxiety?

Worry and anxiety are similar concepts in that they both refer to feelings of disquiet, fear, or stress. However, occasional worry is an expected part of the human experience. It might be appropriate to feel worry or distress if an individual is preparing for a job interview or planning to file for divorce. Worry is chiefly a cognitive experience, and it is one of the building blocks of anxiety.

Anxiety is an overwhelming and often disproportionate sense of worry and fear capable of eliciting a somatic reaction. This reaction, driven by the body’s fight-or-flight response to perceived danger, is activated by the sympathetic nervous system and may induce one or more of the following physiological responses: 

• Rapid heart rate.
• Shallow, rapid respiration.
• Dilated pupils.
• Tense or trembling muscles.
• Flushed or pale skin.

For prehistoric humans, this survival response was imperative to prime the body to fight off or run away from a lethal threat. For modern humans who experience anxiety, it may be triggered in response to a perceived threat, be it lethal or not. For people who experience anxiety, that might mean an activated fight-or-flight response in situations where it is not appropriate. An upcoming progress report at work is not exactly a lethal threat, but an anxious brain might perceive it as such. This person will not flee from the progress report as they would a wild animal, but they may call in sick to avoid facing it. An overactive sympathetic nervous system may be a symptom of an anxiety disorder.

Let’s look at another situation through the distinct lenses of worry and anxiety.

Let’s say that a person has a bad fall that takes more than a week to fully recover from. It is expected that they will be stressed about the event and its lasting effects. It is reasonable for this person to be concerned about falling again, and they may take care to avoid another fall, perhaps by installing a handlebar in the bathroom and removing old, puckered carpets from the floor. In navigating this situation, this individual employs problem-solving skills to cope with the situation. While they continue living their daily life, they do so with a heightened caution that addresses their specific concern. This concern characterizes a worry.

Suppose that same person had a fall, but instead of taking proactive measures to address the concern and moving on, they spend most days in fear of the threats of moving around their home to the point where they neglect their day-to-day routines and responsibilities.

Symptoms and treatments for anxiety

There are a variety of anxiety disorders, and they can present differently depending on the causes that induce them and the individual who experiences them. However, whether an individual is experiencing general anxiety disorder (GAD), panic disorder, social anxiety, or a specific phobia, many of the symptoms can be similar and may include:

• Heart palpitations.
• Clammy and/or cold hands.
• Tingling and numbness in the extremities.
• Tension in the muscles.
• Shortness of breath.
• Nausea.
• Panic attacks.
• Difficulty sleeping.
• Intrusive and obsessive thoughts.
• Inability to remain still.

The National Alliance on Mental Illness reports that an estimated 19% of adults in the U.S. have an anxiety disorder. In fact, anxiety and depressive disorders are the most commonly diagnosed mental health disorders. Even so, having anxiety does not necessarily mean that an individual has an anxiety disorder. An anxiety disorder may be diagnosed by a mental health professional when a person is overwhelmed by irrational worry and fear to the point where it affects their day-to-day life and functioning.

Treatment options for anxiety disorders

While anxiety disorders are commonly undiagnosed and untreated, treatment is available. Anxiety treatment options can include psychotherapy, medications, lifestyle changes, or a combination approach.

Psychotherapy for anxiety

Talking to a licensed psychologist or therapist can help. Two examples of psychotherapy used for anxiety are cognitive behavioral therapy (CBT) and exposure therapy.

CBT is one of the most common forms of psychotherapy used to treat anxiety. In CBT, a therapist will partner with the patient to recognize the behaviors and thought patterns that trigger anxiety. Together, they will develop coping strategies to help the patient manage anxious symptoms when they arise.

Exposure therapy is often used to address phobias. It uses imagery and relaxation techniques to slowly acclimate the patient to their specific fears.

Medications for anxiety

A psychiatrist may prescribe certain types of medication to control severe symptoms of anxiety. These can include anti-anxiety drugs, antidepressants, or beta-blockers. 

Anti-anxiety medications such as benzodiazepines strengthen GABA neurotransmitter activity in the brain to restore the nervous system to a state of calm. Drowsiness, a potential side effect of the medication, can also make it easier to fall asleep and remain asleep throughout the night. 

On the other hand, antidepressants stimulate neurotransmitter activity in the brain to help regulate mood and reduce other symptoms. Evidence suggests that antidepressants can relieve symptoms of depression and anxiety for up to 70% of those who try them.

Alternatively, a doctor may suggest trying beta-blockers to manage anxiety. The advantage of beta-blockers is that they are designed to hamper the fight-or-flight response and its associated physical symptoms. Around 30 million U.S. adults use prescribed beta-blockers for conditions like high blood pressure or irregular heartbeat, though anxiety is considered “off-label use.” Doctors often support using off-label medications with unintended secondary benefits. Consult your physician to learn more about using beta-blockers for anxiety.

Lifestyle changes to mitigate anxiety

Certain lifestyle habits can help reduce symptoms of anxiety. These may be recommended by a therapist or implemented by anyone who wants to manage or prevent anxious feelings on their own. Some helpful lifestyle habits that support mental health include getting regular exercise, eating healthily, limiting caffeine intake, and practicing good sleep hygiene. 

Online therapy for anxiety

In cases of anxiety, it may be challenging to reach out for help, especially in person in an office setting. Online therapy can be an effective solution for those who are too busy or too uncomfortable attending one-on-one sessions in an office. 

With online therapy platforms like , you can schedule an online appointment and meet with a licensed therapist via video chat, phone call, or in-app messenger from the comfort of your home — or anywhere else you have a stable internet connection. Online therapy is often a cost-effective alternative to traditional in-person therapy, which can be helpful for people experiencing anxiety or stress stemming from financial challenges. 

Research has shown that online therapy is as effective as traditional in-person therapy for treating mental health conditions, including anxiety disorders. Researchers conducted a literature review of the effectiveness of internet-based cognitive behavioral therapy (CBT) in improving symptoms of mental illnesses like GAD, panic disorder, obsessive-compulsive disorder (OCD), PTSD, and phobias. Findings demonstrated that online CBT effectively treats and helps to manage the aforementioned disorders and that participants also found it cost-effective.