If you have ever been caught in a stressful situation and found your heart beating quicker than normal paired with the feelings of butterflies in your stomach, you were probably experiencing symptoms of anxiety or nerves. Feeling anxious or nervous are 2 common responses that happen during periods of stress, and can present with somewhat similar symptoms. 

However, it’s important to understand that suffering from anxiety and feeling nervous are not the same. While it’s pretty common to feel anxious during certain situations, people with anxiety often have more chronic & intense symptoms. 

What is Anxiety?

Anxiety is an ongoing, persistent state of worry that can decrease mental health, cause physical health symptoms, and disrupt daily functioning. Anxiety is a stress response to a perceived threat (even if non-existent) that sends the body into fight or flight mode. Anxiety traps people who suffer from this in their minds, sending warning signals of danger to the brain, even if there is none present. 

When the brain perceives this threat of danger, it floods the body with adrenaline and cortisol— stress hormones that cause mental and physical symptoms. When these stress reactions occur frequently, this becomes the baseline for the body and creates a chronic state of anxiety. 

Even after a threatening situation is over, people with anxiety may still feel chronic worry. They also may feel threatened by situations that have never happened or have no reason to happen. People who struggle with anxiety may not always have a “reason” or “trigger” to be anxious. It simply becomes a stress-induced state that their body is accustomed to. 

Signs of An Anxiety Disorder 

While most people associate anxiety with feeling chronically worried in the mind, anxiety also causes several physical symptoms. Some of the common warning signs of anxiety include: 

• Stomach problems
• Feeling easily fatigued 
• Muscle tension or joint pain 
• Sweating or shaking
• Restlessness
• Changes in sleep/appetite  
• Teeth grinding or clenching 
• Headaches
• Increased heart rate 
• Shortness of breath
• Dizziness

What Can Cause Anxiety? 

Anxiety is caused by a complex web of factors that are influenced by social triggers, environmental influences, and genetics. Some of the common causes of anxiety may include: 

• Underlying trauma 
• Experiencing physical, sexual, or emotional abuse 
• Living with chronic stress
• Financial situations or poverty
• Social isolation or strained relationships with loved ones
• Ongoing problems at school or work
• Negative life events (car accident, domestic violence, victim of bullying) 
• Gender (women are twice as likely to experience anxiety as men) 

What Does Being “Nervous” Mean? 

Nervousness is another stress response, similar to anxiety in how it presents itself. Like anxiety, being nervous also causes physical, emotional, and psychological symptoms. However, nervousness is more temporary, and usually caused by a direct situation. 

Feelings of nervousness will usually subside when a triggering situation or event has passed. It’s normal to feel nervous during challenging situations or events that push you out of your comfort zone. 

Signs of Nervousness 

Most of us have experienced feeling nervous at one point or another in our lives. Symptoms of nervousness can look similar to anxiety, especially physical symptoms such as headaches or digestive problems. However, these tend to be more mild and short-lasting. Symptoms of nervousness often go away after the trigger is no longer present.  

Some of the common signs that accompany nervousness include: 

• Headaches
• Stomach problems 
• Numbness, tingling, or odd sensations in the limbs 
• Trouble focusing
• Changes in sleep or appetite 
• Irritability 
• Chest tightness or shortness of breath
• Sweating or shaking 

What Can Cause Nervousness? 

Feeling nervous has causes that can be different for everyone. What may cause one person to be nervous, may not affect another. However, feeling nervous is a response directly caused by a situation, and these feelings often go away after the situation has passed. 

Some common causes of nervousness could include: 

• Trying something new for the first time or being pushed out of your comfort zone
• Performance pressure (presentations, meetings, competitions) 
• Travel or preparing for a trip 
• Making yourself vulnerable (asking someone out, sharing something personal) 
• Going to the doctor or experiencing health problems 
• Life transitions (going to college, changing schools, starting a new job) 

Anxiety vs Nervousness  

How to Cope With Anxiety and Nervousness 

Although anxiety and nervousness are different in their frequency and intensity, they are similar in that they are both heightened stress responses. There are several ways to cope with feelings of nervousness or anxiety at home to help reduce stress and improve symptoms. Some of these include: 

• Deep breathing 
• Practicing mindfulness (dance, yoga, meditation) 
• Taking a cold shower or putting cold water on your face 
• Cuddling with your pet 
• Listening to music 
• Talking to a trusted friend or family member 
• Distracting yourself until the feelings pass (cleaning the house, arts & crafts projects, going on a walk around the neighborhood) 

While these activities can all help reduce immediate symptoms of stress, if you are experiencing chronic anxiety it is recommended to reach out for professional support. Several evidence-based treatments exist to help ease anxiety such as CBT, medications, art or music therapy, etc. 

Anxiety Treatment in Utah 

It’s important to seek help from a mental health professional if you notice the warning signs of anxiety. Maple Mountain Mental Health & Wellness Center has a compassionate team of holistic therapists who can provide comprehensive support to help reduce stress and support anxiety. 

We understand the complex nature of anxiety and offer treatments such as CBT, medication management, and animal-assisted therapies to help ease anxiety. Reach out to our Admissions team today for more information.