Worry, Stress, and Anxiety

Hi there,

Ever try to manage anxiety—deep breathing, meditation, affirmations—and still feel overwhelmed?

You’re not doing it wrong.

You might just be using the wrong tool for the wrong emotion.

Worry, stress, and anxiety often overlap, but each has its own distinct flavor and needs different support.

This week, let’s break down what each one really is… and what actually helps.

🧠 WORRY

Worry is the thinking part of anxiety—those “what if?” loops that run in the background all day.

It feels like:

• Repetitive, future-focused thoughts

• Logic-driven but often irrational

• Mental tension that’s hard to shut off

It sounds like:

• “What if I mess up?”

• “What will people think?”

• “What if it all goes wrong?”

What Helps:

• Brain dumping (write it all out—no filter)

• Journaling with structure (ask yourself, “Is this worry helpful or not?”)

• Cognitive reframing (catch and replace thought distortions)

💥 STRESS

Stress lives in the body and is triggered by something happening right now.

It feels like:

• Tension, tightness, and racing heart

• Overload and pressure

• A constant sense of urgency

It sounds like:

• “I have too much to do and not enough time.”

• “My body feels tense and wired.”

• “I can’t catch a break.”

What Helps:

• Physical movement (yoga, walking, dancing, stretching)

• Breathing practices (box breathing, 4-7-8 breathing)

• Time-bound boundaries (schedule breaks, reduce inputs)

⚡ ANXIETY

Anxiety is often the result of stress + worry combined. It’s a mix of body tension and racing thoughts, even when nothing obvious is wrong.

It feels like:

• Restlessness, fatigue, irritability

• Chest tightness, stomach issues, insomnia

• A sense of doom with no clear reason

It sounds like:

• “Something’s wrong, but I don’t know what.”

• “I can’t seem to relax.”

• “I feel on edge all the time.”

What Helps:

• Guided meditation or calming audio

• Somatic grounding (touch, scent, breath)

• Nervous system regulation (vagal tone work, humming, tapping)

✨ Quick Self-Check Quiz

Not sure if you’re feeling worried, stressed, or anxious? Take this quick self-check:

• Worry – Are your thoughts spinning on the same track, playing out every possible scenario?

• Stress – Does your body feel tight or exhausted from juggling too much at once?

• Anxiety – Are you experiencing a mix of racing thoughts and physical unease, even when nothing obvious is wrong?

📝 Personal Reflection Prompt

When you think about your own worry, stress, or anxiety, which one creeps in the most?

Take a moment to write it down or voice it out. Awareness is the first step.

🎧 Want to Hear It Instead?

If you prefer listening, check out my 5-Minute Mind Reset – Quick Calm for Moms for a guided moment of calm.

[Listen Here]

💬 I’d Love to Hear From You

What’s your go-to strategy for calming your mind? Hit reply—I’d love to hear!

🗓️ Coming Next Week on On the Mend:

How to Stop the Overwhelm Spiral Before It Starts

Learn how to interrupt the cycle before it becomes burnout—and what real self-soothing looks like.

With care,

Moya Mathison, LPC, ACS

Mending Wings to Soar