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Have you ever felt your heart race before a big presentation or an important test? You might call it nervousness—or is it anxiety? But is there a difference between "nervous" and "anxious"?

"Nervous" and "anxious" are often used synonymously in everyday language because, semantically, they share similar meanings. However, in a clinical context, "anxious" can also refer to chronic and excessive worry, which may indicate an anxiety disorder. As such, nervousness is a normal and temporary response to stress, while an anxiety disorder involves persistent, excessive worry that disrupts daily life.

Below, you'll find a comprehensive guide that explains everything in detail. We'll start with some basic information about nervousness and anxiety and then discuss the key differences between them.

Key Takeaways

• Nervousness is a temporary, situational response to stress, while an anxiety disorder is a chronic condition characterized by excessive worry.

• Persistent nervousness may indicate the onset of an anxiety disorder and can severely impact daily functioning.

• Managing nervousness and mild anxiety effectively involves relaxation, preparation, and, when needed, professional help. Chronic anxiety (or an anxiety disorder) requires professional help.

• Neurofeedback brain training can be a powerful tool to improve stress response, as well as emotion regulation skills. This can help individuals feel less nervous in difficult situations and possibly prevent anxiety disorders.

What Does It Mean to Feel Nervous?

Nervousness is a normal stress response. It’s part of our body’s natural fight-or-flight response, which kicks in during moments of uncertainty or pressure or when our bodies perceive a situation as a potential threat. We often feel nervous:

• Before exams or presentations

• Before, during, or after important conversations or decisions

• While waiting for medical test results

• Before job interviews

• While on a first date with someone

Therefore, these situations that trigger nervousness are usually specific and situational.

Believe it or not, the fight-or-flight response is a basic survival instinct with a long evolutionary history. Our ancestors (and other mammals) relied on this instinct to decide what to do when faced with danger—to fight or flee. When this survival mechanism kicked in, the body released adrenaline that sharpened their senses, like sight and hearing, as well as increased their heart rate so that more oxygen reached other parts of the body. All of these were necessary to prepare the body to act and think quickly.

We still experience the fight-or-flight response today, just in different contexts. Today, we often refer to those reactions as "feeling nervous." And, normally, this nervousness is specific and situational and goes away when the "threat" is gone.

Symptoms of Nervousness

Nervousness can manifest through several physical symptoms, such as:

• A rapid heartbeat

• Sweating

• Trembling

• A dry mouth

• Dizziness

Cognitively, nervousness often brings about self-doubt. This can lead to difficulty concentrating and cognitive symptoms, as well as a tendency to second-guess oneself.

As mentioned above, these symptoms are usually short-lived. Once the triggering event has passed (although the body can remain in the same state for up to 60 minutes), the parasympathetic nervous system takes over, and the body enters the rest-and-digest state, returning to pre-arousal levels.

If nervousness becomes frequent, persistent, and unrelated to specific threats, it may indicate an anxiety disorder (note that we've mentioned "anxiety disorder," not "anxiety"—we'll explain why below).

What Does It Mean to Feel Anxious?

In everyday language, "feeling anxious" is used in the same context as "feeling nervous." Some specialists also consider occasional anxiety a normal stress response, just like nervousness. However, when one feels anxious too often, and it disrupts their daily life, they may be dealing with an anxiety disorder.

Anxiety disorders can be caused by genetic, psychological, environmental, and developmental factors. According to the American Psychiatric Association, there are several types of anxiety disorders:

• Generalized anxiety disorder

• Social anxiety disorder

• Panic disorder

• Phobias (when the anxiety is linked to a specific trigger)

• Separation anxiety

• Agoraphobia

• Selective mutism

Symptoms of Anxiety Disorders

Anxiety disorder can cause symptoms such as:

• Persistent worry about everyday situations that doesn't subside, even when there is no obvious threat

• Intrusive, negative thought patterns and focus on worst-case scenarios, even when they are unlikely

• Avoiding situations, places, or people associated with anxiety, even when no real threat exists

• Physical symptoms that last for longer periods, like rapid heartbeat, shortness of breath, chest tightness or pain, and excessive sweating

• Sleep disturbances, like difficulty falling or staying asleep

• Muscle tension and headaches

• Difficulty concentrating because the mind is consumed with worry and fear

• Irritability or mood swings

• Feeling of dread, as if something terrible is about to happen, even without a specific threat

Physical symptoms of anxiety disorders can mirror those of nervousness but are usually more severe and long-lasting and occur much more frequently.

Key Differences Between Nervousness and Anxiety Disorders

The difference between nervousness and anxiety disorders is that nervousness is short-lived and associated with specific triggers, while the symptoms of an anxiety disorder are long-lived, disrupt daily life, and often do not stem from a clear trigger or threat.

This entire nervous-anxious confusion comes from the fact that, in everyday language, the term "anxiety" is used to indicate both nervousness and an anxiety disorder. Therefore, while occasional anxiety is similar to nervousness in symptoms, an anxiety disorder is a chronic condition characterized by excessive, irrational fear or worry. Unlike nervousness, which is tied to specific situations, anxiety can be pervasive, severe, and unfounded.

In short, here are the differences between nervousness and an anxiety disorder.

Nervousness	Anxiety/Anxiety disorder
Normal stress response	Excessive, irrational fear
Subsides after the "threat" has passed	Persistent, even without a threat
Easier to alleviate	May require professional help
Always has a triggering event	Often occurs without a clear "threat"
Temporary discomfort	Severe disruption of daily life

Managing Nervousness

There are different techniques and exercises you can rely on to manage your emotions when you're feeling nervous. It may take time when you find something that works for you because we're all different, but here are some you can try:

• Try some deep breathing exercises, like the 4-7-8 breathing technique or the box breathing technique

• Try the 54321 method: identify five things you can see, four things you can hear, three things you can smell, two things you can taste, and one thing you can feel.

• Acknowledge your emotions and do a reality check. Ask yourself if your reaction is appropriate based on the circumstances. This can help you keep your feet on the ground and reassess the situation.

• Talk to someone you can trust. They can help you put things in perspective and calm down.

• Move your body. Redirect your nervousness. Walk for 5 minutes. Dance for a bit. Shake your body. This can help release some of that unpleasant energy.

• Go to your safe place. Close your eyes and think of a place where you feel safe and joyful. Pay close attention to your surroundings.

It is important to learn how to manage these emotions in moments of nervousness. This can help prevent this feeling of nervousness from turning into an anxiety disorder.

Managing An Anxiety Disorder

If your anxious feelings last long, disrupt your daily life, and often occur without a clear reason, you may be dealing with an anxiety disorder. In this case, it is recommended to seek professional help. The methods mentioned above can help you manage both anxiety and nervousness, but in the case of an anxiety disorder, they should be accompanied by other practices. Plus, it is always best to receive an official diagnosis. Only a professional can confirm whether your symptoms are caused by an anxiety disorder.

Mental health professionals diagnose anxiety disorders and other mental disorders based on the DSM-5 (or the Diagnostic and Statistical Manual of Mental Illnesses) criteria, which consider symptom duration, intensity, and impact on daily functioning.

If your anxiety persists and your doctor is certain it is a disorder, they may recommend cognitive behavioral therapy (CBT), which has proven effective in treating anxiety disorders by helping individuals change negative thought patterns and behaviors. It may also help identify anxiety triggers and develop coping strategies.

It is equally important to implement lifestyle changes such as a balanced diet, regular exercise, and proper sleep, as it can significantly alleviate anxiety symptoms. Therefore, a comprehensive approach to treating anxiety should include both professional therapy and lifestyle adjustments.

The Importance of Neuroplasticity and Neurofeedback

Neuroplasticity is the brain's ability to adapt. Neurofeedback uses this to help people train their brains to react differently to stimuli. In recent years, neurofeedback has been praised for its potential to improve cognitive performance and manage mental health conditions like anxiety.

For example, the Mendi headband targets the prefrontal cortex to help improve emotion regulation and support the user's mental health journey. Emotion regulation helps us stay calm in stressful situations, so improving these skills is essential for maintaining our composure. And given that the prefrontal cortex is responsible for our emotion regulation skills (as well as decision-making, problem-solving, and other important cognitive abilities), the Mendi device could be a perfect addition to the wellness routine of someone who wants to improve their reaction to stress.

An important note: while Mendi and other neurofeedback devices may help with general stress regulation, they are not a substitute for the clinical treatment of anxiety disorders. If you have a diagnosed anxiety disorder, consult a mental health professional before using neurofeedback.

Furthermore, neurofeedback has been used in clinics to treat mental health issues like anxiety disorders. While research is still ongoing, many studies support its effectiveness. Therefore, if you have an anxiety disorder, your therapist may recommend neurofeedback. But if you choose to do it, make sure to work with a qualified professional who can fully personalize your protocol.

Moreover, while neurofeedback has potential benefits, it is best used as a complementary approach alongside other therapies, such as CBT or medication, depending on the severity of the anxiety disorder.

If you want to learn more about the use of neurofeedback for anxiety, you can read our in-depth guide on this topic.

Summary

While nervousness and anxiety disorders share similar symptoms, they are fundamentally different. Nervousness is a temporary reaction to stress, whereas an anxiety disorder is persistent, excessive, and can disrupt daily life.

Simple strategies like breathing exercises and grounding techniques can help with nervousness, but chronic anxiety may require professional intervention, such as cognitive behavioral therapy. Understanding how our brains respond to stress empowers us to take control of our mental well-being and seek the right support when needed!

Frequently Asked Questions

What is the main difference between nervousness and anxiety?

The main difference between nervousness and anxiety is that nervousness is a temporary reaction to a specific situation, while an anxiety disorder is a chronic condition that affects a person's daily life and causes persistent symptoms.

Does anxiety include nervousness?

One of the symptoms of an anxiety disorder is frequent nervousness, even if there is no clear "threat."

What are some common symptoms of nervousness?

Common symptoms of nervousness include a rapid heartbeat, sweating, trembling, dry mouth, and dizziness, along with cognitive signs such as self-doubt and difficulty concentrating.

How can I manage nervousness before a big event?

To manage nervousness before a big event, focus on deep breathing and mindfulness while ensuring thorough preparation and practice. These techniques will help you feel more confident and in control.

When should I seek professional help for anxiety?

You should seek professional help for anxiety when symptoms are overwhelming and disrupt your daily activities, work, or relationships. Addressing persistent anxiety is crucial for your overall well-being.

What treatment options are available for anxiety disorders?

Treatment options for anxiety disorders include Cognitive Behavioral Therapy (CBT), and lifestyle changes such as a balanced diet, regular exercise, and adequate sleep. A combination of professional therapy and personal adjustments is essential for effective management.