Stress and anxiety are two words we use all the time. You might say you're stressed because work is piling up, anxious about an upcoming event or simply feeling like your mind won't switch off.
While stress and anxiety can feel very similar, they're not quite the same thing. Stress is usually a response to a specific pressure or situation, while anxiety can continue even when there isn't an obvious trigger. Both can affect how you feel physically and mentally, from racing thoughts and difficulty concentrating to muscle tension, changes in sleep and a faster heartbeat.
While you can't always avoid stress and anxiety, there are simple things you can do to support your mind and body when things feel overwhelming.
Stress vs anxiety: what's the difference?
The easiest way to think about the difference between stress and anxiety is to look at what's causing the feeling.
Stress is generally a response to external pressure. It could be a busy period at work, financial worries, relationship difficulties, a big life event or simply having too much on your plate. Once the stressful situation has passed, you may find that your stress levels begin to settle too.
Anxiety can be more persistent. You might find yourself worrying about what could happen, expecting something to go wrong or feeling on edge without being able to pinpoint exactly why. Anxiety can also cause physical symptoms including a faster or more noticeable heartbeat, dizziness, sweating, breathlessness, nausea and difficulty sleeping.
Of course, the two can overlap. Ongoing stress can leave you feeling anxious, while anxiety can make everyday situations feel more stressful. So, while the distinction isn't always clear-cut, understanding some of the common signs can help you recognise what you might be experiencing and how best to support yourself.
Table of Contents
Stress vs anxiety: what's the difference? How do you know if you're stressed or anxious? 5 ways to support your body and mind when you're feeling overwhelmed 1. Take a breath 2. Move your body 3. Stop running on empty 4. Give your brain a break 5. Build your own calm routine When should you seek help for stress or anxiety? The takeaway
How do you know if you're stressed or anxious?
Stress and anxiety can look different from person to person, but there are some common signs to look out for.
You might notice:
- Feeling tense, nervous or on edge
- Racing or repetitive thoughts
- Constantly worrying
- Feeling overwhelmed or irritable
- Difficulty concentrating
- Muscle tension
- Headaches or dizziness
- Changes in appetite
- A faster or more noticeable heartbeat
- Feeling restless
- Difficulty falling asleep or staying asleep
- Feeling tired or mentally drained
Sometimes, the signs aren't quite as obvious.
You might find yourself becoming more snappy than usual, struggling to switch off after work, reaching for your phone constantly or feeling like your to-do list is never-ending.
Paying attention to these little changes can help you recognise when you're feeling overwhelmed and give you the chance to pause and think about what might help.
5 ways to support your body and mind when you're feeling overwhelmed
You can't always avoid the things that cause stress or anxiety, but there are ways to create more space for your mind and give your body the support it needs.
1. Take a breath
When you're stressed or anxious, your body can move into a heightened state of alertness. Your heart rate can increase, your muscles may tense and your breathing can become quicker or shallower.
Taking a few slow breaths can be a simple way to pause when everything feels like a little too much.
You don't need to master a complicated breathing technique. Try breathing in slowly through your nose, then taking a slightly longer, slower breath out. Repeat this for a few minutes, focusing your attention on the rhythm of your breathing.
The aim isn't to make every anxious thought disappear. It's simply to give yourself a moment to slow down.
You could also try stepping outside, sitting somewhere quiet or putting your phone away while you take a few minutes for yourself.
2. Move your body
When your mind is busy, movement can be a useful way to shift some of that physical tension.
And we're not talking about forcing yourself through an intense workout when you're already exhausted.
A walk outside, some gentle stretching, Pilates, strength training or your favourite form of exercise can all help you build movement into your day. Regular physical activity is also recommended as one way to support stress and anxiety.
If you're feeling overwhelmed, start small.
Ten minutes outside is better than spending another hour at your desk thinking about how much you should be exercising.
Walk while you're on the phone. Take the stairs. Stretch while you're waiting for the kettle to boil.
Movement doesn't have to be another thing to tick off your to-do list.
3. Stop running on empty
It's surprisingly easy to forget the basics when you're stressed.
You might skip breakfast, live on coffee until lunchtime, forget to drink enough water and then wonder why you feel completely wiped out by the afternoon.
Your brain and body need regular fuel, so try to prioritise balanced meals containing a combination of protein, carbohydrates, healthy fats and fibre.It's also worth paying attention to caffeine. While your morning coffee doesn't need to go anywhere, too much caffeine - particularly later in the day - can make some people feel more restless or interfere with their sleep.
Hydration matters too. Keep a water bottle nearby and make drinking regularly part of your routine rather than waiting until you're already thirsty.
Alongside getting the basics right, nutritional support can also have a place in your everyday routine.
Magnesium is an essential mineral involved in a number of processes in the body, including normal nervous system and muscle function. Good food sources include leafy green vegetables, nuts, seeds and wholegrains.
If you're not getting enough magnesium through your diet, a supplement such as our Magnesium Complex can be an easy way to support your daily nutritional intake.
4. Give your brain a break
Your brain doesn't get much opportunity to switch off if you're constantly moving between emails, notifications, social media and your never-ending to-do list.
Try creating small pockets of time where you're not consuming information. You could:
- Put your phone away for 10 minutes and give yourself a break from notifications.
- Go for a walk without a podcast and let your mind wander.
- Read a few pages of a book instead of scrolling.
- Sit outside and spend a few quiet minutes doing nothing.
- Have a conversation without checking your phone every five minutes.
- Write down what's on your mind if your thoughts are going round in circles. Getting them out of your head and onto paper can make them feel a little more manageable.
Sometimes, doing absolutely nothing for ten minutes is productive enough.You could also try writing down what's on your mind. If your thoughts are going round in circles, getting them out of your head and onto paper can make them feel a little more manageable.
And if you're feeling particularly mentally drained, remember that rest isn't something you have to earn.
5. Build your own calm routine
There's no single formula for feeling calm.
What works for one person might not work for another. The key is finding a few things that genuinely help you slow down and making them part of your routine.That could be:
- An evening walk
- A warm shower
- Reading
- Stretching
- Journalling
- Breathing exercises
- Simply giving yourself some time without a screen
For some people, an evening routine can be particularly helpful, creating a clear transition between a busy day and time to wind down.
If you're looking for a little extra support, Calmee can become part of your everyday routine. It combines Lactium®, our breakthrough hero ingredient proven to reduce stress and promote deep relaxation, with holy basil, reishi mushroom extract, ashwagandha and vitamin B6. Together, these ingredients provide targeted nutritional support for those moments when you need to slow down, switch off and restore calm.
When should you seek help for stress or anxiety?
Everyone experiences stress and anxiety from time to time. But if you're struggling to cope, your symptoms are affecting your everyday life or the things you're trying aren't helping, it's worth speaking to a healthcare professional.
You don't have to wait until things feel completely overwhelming before asking for support.
The NHS offers talking therapies for anxiety and depression, and in many areas you can refer yourself directly without speaking to your GP first.
But if you're struggling to cope, your symptoms are affecting your everyday life, or the things you're trying aren't helping, it's worth speaking to a healthcare professional.
The takeaway
Stress and anxiety might feel similar, but understanding the difference can help you recognise what your mind and body are trying to tell you.
You can't always remove the things that make life stressful, and you don't need to have a perfect wellness routine to feel calmer.
Instead, focus on the basics.
Move your body. Eat regularly. Make time to switch off. Prioritise your sleep. Give yourself space to breathe. And don't be afraid to ask for support when you need it.
If you choose to include nutritional support, Calmee and Magnesium can be part of a wider approach to everyday wellbeing.
Because restoring calm isn't about doing everything perfectly. It's about finding the things that help you feel a little more like yourself - and making more room for them in your everyday life.
The Author: Toni Waterfall-Chapman
Toni is the co-founder of Extracted, where her journey into supplements began with a personal battle with insomnia. A copywriter by trade with a degree in English Language, she’s passionate about health, nutrition and helping people feel like the best version of themselves - naturally.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
What should I expect from Calmee?
Calmee's hero ingredient Lactium® interacts with the brain’s glutamate receptors, increasing GABA (an inhibitory neurotransmitter that promotes relaxation and reduces stress) along with dopamine levels while reducing serotonin.
This process lowers cortisol, the stress hormone responsible for anxiety, tension and emotional imbalance. The added benefits of Holy Basil, Ganoderma Sichuanense Extract and Vitamin B6 further enhance mood stability, reduce fatigue and support a sense of calm and well-being.
You should experience reduced stress and anxiety levels in both everyday situations and high-pressure moments - such as social situations, exams or meetings - alongside better sleep quality. Stress often disrupts sleep, but by helping to balance cortisol, Lactium® has been shown to help support sleep onset, and middle-of-the-night wake-ups.
How many and when should I take Calmee?
For short-term stress relief: Take 1-2 Calmee capsules as required.
For ongoing stress management: Take 1-2 Calmee capsules in the morning, but avoid pairing it with coffee, as caffeine may lessen its effectiveness.
For better sleep quality: Take 1-2 Calmee capsules an hour before going to bed, alongside your Sleepee supplement, or if you wake up in the middle of the night and find it hard to drift back off.
Can children take Calmee?
Although Calmee isn't designed specifically for children, and we wouldn't typically recommend it for children under 12, the ingredients in our supplements are 100% natural and may be suitable in lower dosages of one capsule instead of two for older children over 12. However, we are unable to give out concrete medical advice, so if you're unsure please speak to your healthcare adviser.
Does Calmee cause any side effects?
Calmee is not known to cause any side effects - it does not lead to dependency, sedation, drowsiness or memory loss. It also does not affect attention or alertness. Unlike other medicated anxiety aids, which can have unwanted effects, Calmee is non-addictive and safe for regular use.
Can I combine Magnesium Complex with your other supplements?
Is magnesium safe to take long term?
Yes, our Magnesium Complex is safe for long-term use when taken as directed. Magnesium is an essential mineral that plays a crucial role in many bodily functions. However, if you have any medical conditions or are on medication, it’s always best to consult your doctor before long-term use.
