Are you nervous or anxious: Is there any difference?

Life is full of moments that make us feel uneasy…

giving a big presentation…

taking an exam….

meeting someone new…

Feeling nervous in situations like these is perfectly normal, even helpful, as it keeps us alert. But what happens when this feeling doesn’t go away, or starts affecting day-to-day life? In this blog, we’ll explore the difference between nervousness and anxiety, why it matters, and how to cope with each.

What is Nervousness?

Nervousness is a fleeting feeling of unease, triggered by specific situations. It often comes with physical sensations like a racing heart, sweaty palms, or a dry mouth. Nervousness is a natural part of life and is usually manageable—it shows up when we’re about to face something new or challenging, like a job interview or a school performance.

Example: Imagine you’re about to give a speech to a crowd for the first time. You feel your heart pounding, your hands are clammy, and you might even feel a little shaky. This is nervousness. It’s your body’s way of preparing for the challenge ahead.

What is Anxiety?

Anxiety, in contrast, is a more intense and persistent feeling. It can occur without a clear reason and may even show up when nothing is particularly stressful. For some, anxiety can escalate to the point where it interferes with daily life. Anxiety is not just feeling “on edge” temporarily; it can include excessive worry, dread, and physical symptoms like muscle tension, difficulty breathing, or panic attacks.

Example: You’ve done well in all your job evaluations, but you’re constantly worrying about being fired or making mistakes. This worry follows you throughout the day, making it hard to focus or relax. In this case, the anxiety is not tied to a specific event, and it persists even without immediate triggers.

Key Differences Between Nervousness and Anxiety

Myths about anxiety and nervousness

Anxiety is Just Stress or Worry

Many people equate anxiety with normal stress or occasional worry. However, anxiety disorders are chronic conditions that involve excessive, persistent fears or worries that can significantly disrupt daily life. Unlike typical stress, which is often tied to specific events, anxiety can persist without a clear trigger.

Only Weak-Minded People Experience Anxiety

This myth suggests that experiencing anxiety is a sign of personal weakness. In reality, anxiety disorders affect individuals regardless of their strength or resilience. They arise from a complex interplay of biological, environmental, and genetic factors, and seeking help demonstrates strength, not weakness.

Anxiety is Just a Phase

Some believe that anxiety is a temporary state that will eventually resolve on its own. However, many individuals experience chronic anxiety that can worsen without proper treatment. Recognizing when anxiety has escalated from a phase to a disorder is crucial for effective management.

Medication is the Only Solution for Anxiety

While medication can be an effective tool for managing anxiety symptoms, it is not the sole solution. Therapy, lifestyle changes, and self-care practices also play significant roles in treatment. A holistic approach often yields the best outcomes.

People with Anxiety Should Avoid Stressful Situations

It may seem logical for those with anxiety to avoid stressful situations; however, this avoidance can perpetuate and even exacerbate anxiety symptoms over time. Facing challenges gradually can help build coping skills and resilience.

Anxiety Disorders Aren't Real Illnesses

Some people mistakenly believe that because anxiety is common, it isn't a legitimate mental health condition. In fact, anxiety disorders are recognized medical conditions characterized by persistent symptoms that require appropriate diagnosis and treatment

Causes of Nervousness and Anxiety

Nervousness and anxiety both come from our body’s`fight or fligh’ response, which kicks in to prepare us for challenges. However, their causes differ:

• Nervousness: Commonly triggered by events where we want to perform well or make a good impression. These triggers are usually easy to identify and are often manageable.
• Anxiety: Can be caused by a mix of genetic, environmental, and personality factors. Some people are more prone to anxiety due to genetics or brain chemistry, while stressful life experiences like trauma can also play a role.

Coping with Nervousness

• Preparation: Practice and preparation are key. The more ready you feel, the less nervous you’re likely to be
• Deep Breathing and Visualization: These techniques can help calm your mind and body.
• Reframe Your Thoughts: Remind yourself that nervousness is a natural, temporary response and that it often fades once you’re engaged in the activity.

Coping with Anxiety

• Mindfulness and Meditation:

These practices help manage anxious thoughts by focusing on the present moment and slowing down racing thoughts.

• Exercise Regularly:

Physical activity releases endorphins, which can help reduce anxiety.

• Journaling:

Writing down your worries or fears can make them feel more manageable and reduce their power over you.

• Therapy and Medication:

If anxiety is disrupting your life, seeking professional help can provide effective strategies and, if needed, medication to manage symptoms.

When to Seek Professional Help

If anxiety is intense, ongoing, or interferes with everyday life, talking to a mental healthcare provider can make a big difference.

Signs that it might be time to seek help from the counselor include:

• Avoidance of everyday activities due to fear
• Difficulty functioning in social or professional settings
• Persistent feelings of dread or worry that do not improve over time

Counsellor can help determine whether it’s anxiety or another condition and guide you toward tools that can improve your quality of life.

To sum up, while nervousness and anxiety may feel similar, understanding their differences can help us respond more effectively. Nervousness is a short-lived feeling that helps us face challenges, while anxiety is often a more intense, persistent feeling that might require extra care. Understanding the difference between nervousness and anxiety is crucial for managing your mental health effectively. While both emotions are natural responses to stress, their impacts on daily life vary significantly. By recognizing your feelings and employing appropriate coping strategies, you can navigate these emotional states more effectively.

References for further reading

1. American Psychological Association. Anxiety [Internet]. Washington, DC: APA; 2020 [cited 2024 Oct 13]. Available from: https://www.apa.org/topics/anxiety
2. National Institute of Mental Health. Anxiety disorders [Internet]. Bethesda, MD: NIMH; 2023 [cited 2024 Oct 13]. Available from: https://www.nimh.nih.gov/health/topics/anxiety-disorders
3. Mayo Clinic. Anxiety disorders: Symptoms and causes [Internet]. Rochester, MN: Mayo Foundation for Medical Education and Research; 2023 [cited 2024 Oct 13]. Available from: https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
4. Harvard Health Publishing. Understanding anxiety and panic attacks [Internet]. Boston, MA: Harvard Medical School; 2023 [cited 2024 Oct 13]. Available from: https://www.health.harvard.edu/topics/anxiety