Is it Anxiety or Stress?

Have you ever asked yourself: Am I just stressed, or is this actually anxiety? It’s a question

many of us wrestle with, especially in a world where business is worn like a badge of

honour. But while stress is temporary, anxiety lingers, and untreated

anxiety can quietly erode your health.

Stats & Prevalence

According to CAMH, nearly 1 in 10 Canadians will experience an anxiety disorder at some

point in their lives, making it one of the most common mental health challenges. Psychology

Today highlights that prolonged anxiety is strongly linked to sleep disruption, poor

cardiovascular health, and impaired decision-making. Anxiety is not just "nerves".

Stress vs Anxiety: What’s the Real Difference?

Stress is a response to an external event (like an exam or deadline). Once the event passes,

your nervous system typically resets. Anxiety is more internal and persistent. The

brain stays in alert mode, even when there’s no immediate threat. Studies show that

chronic anxiety increases cortisol levels, which can shrink the hippocampus, the area of the brain responsible for memory and emotional regulation.

Therapist-Approved Strategies for Anxiety

1. The 5-4-3-2-1 Method. Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and

1 you taste. This grounds your senses and interrupts spirals.

2. Thought Defusion (ACT). Imagine your anxious thought floating by on a leaf in a

stream. This creates distance instead of fusion with the worry.

3. CBT Reframing. Write down your anxious thought (‘I’ll fail this project’). Then write 3

realistic alternatives (‘I’ve succeeded before, I can problem-solve, I don’t have to be

perfect.’)

4. Micro-Mindfulness. Even 2–3 minutes of breath focus activates the parasympathetic

nervous system, reducing heart rate and tension.

5. Professional Support. If anxiety interferes with daily functioning for more than 2

weeks, therapy can provide structured coping tools.

Stress is part of life, but anxiety doesn’t have to be. The difference comes down to

persistence and impact. If worry is hijacking your peace of mind, it’s a sign to reach out for

support. At Luminare Counselling, our Ontario-based therapists can help you reduce anxiety and restore calm. Book a free consultation today and take back control.