Nervous vs. Anxious: What’s the Difference?

How do you distinguish between anxiety and being nervous? After all, it’s common to hear someone say, “This is giving me anxiety!” when faced with a situation that makes them uncomfortable or nervous.

But although the terms “anxiety” and “nervous” are often used interchangeably, feeling nervous and having an anxiety disorder are two very different things. So, how do you know if the nervousness you’re feeling is normal or actually an anxiety disorder?

This article explores the differences between being nervous and being anxious and offers tips for how to manage both.

What It Means to Be Nervous

Nervousness is a natural reaction to a stressful situation. It often occurs when facing a new or important challenge, like taking an exam or giving a presentation. You might also feel nervous while waiting for medical test results or before a job interview.

Physical sensations, such as a dry mouth, sweaty palms, and dizziness, can accompany nervousness. Self-doubt may also arise during these moments. Although these feelings can be uncomfortable, they are temporary and don’t usually persist.

Nervousness typically subsides after the situation has passed. It rarely prevents you from facing similar situations in the future.

Normal nervousness is common and does not interfere with daily life.

What It Means to Be Anxious

Anxiety is an ongoing condition. It feels like living in a constant state of dread, making it hard to calm down.

Besides physical symptoms, anxiety often includes a suffocating feeling of dread. This can lead to avoiding places or situations that trigger your anxiety. Over time, these feelings and avoidance behaviors can disrupt daily life.

For example, while it’s normal to feel nervous about a doctor’s visit, if the fear prevents you from going at all, it may indicate an anxiety disorder.

Is It Nerves or Anxiety?

Nervousness and anxiety are similar in that both cause a variety of physical and cognitive symptoms. But that’s where the similarities end.

• Length of time: Nervousness ends when the nerve-wracking situation is over. Anxiety is persistent. The intensity may ebb and flow, but it never completely goes away. 
• Intensity: Nervousness doesn’t prevent you from doing the things that make you nervous. Anxiety, on the other hand, can prevent you from doing something you enjoy and make it difficult to focus and go about your day.
• Focus: Nervousness is a response to something specific, while anxiety is often more general. You may feel anxious, but you can’t always pinpoint what you’re anxious about.

Remember that while nervousness can be a sign of an anxiety disorder, it’s very common to experience it from time to time without actually having an anxiety disorder.

Nervousness

• Temporary
• Less intense
• Response to something specific
• Rarely leads to negative coping behaviors
• Manageable with self-care

Anxiety

• Persistent and ongoing
• More intense
• Often more generalized
• Interferes with daily life
• May require therapy or medication

Tips for Managing Nervousness

If you often feel nervous, there are several ways to ease your symptoms. Consider these tips to help manage your nerves:

• Practice often. Being prepared reduces the likelihood of freezing up. If you have a presentation, practice until you feel comfortable. If you’re worried about a difficult conversation, plan or write down what you want to say. Preparation can calm nerves and boost confidence.
• Breathe deeply. When you’re nervous, your muscles tighten, and you may even hold your breath. Take a few deep breaths to get oxygen to your brain and relax your body.
• Stay positive. When the nervousness bubbles up, don’t freak out. Remember that it’s normal to feel nervous sometimes and remind yourself that it will pass.

Tips for Managing Mild Anxiety

There are different ways that you may be able to overcome mild anxiety on your own to enjoy better emotional wellness. Below are three strategies you might try to cope with your anxious feelings:

• Smile. Smiling—even when you don’t feel like it—increases endorphins, replacing anxiety with calm and making you feel good.
• Breathe. Deep breathing is a great way to reduce anxiety. It also helps get oxygen to your brain and will enable you to think more clearly.
• Journal. Journaling naturally forces you to slow down and work through your anxious thoughts. It can also help you identify your negative thought patterns, which can help you find new ways to cope. 

Whatever you do, try not to avoid anxiety-provoking situations. Although avoidance may give you some short-term relief, it only hurts you in the long run.

How to Know If You Have an Anxiety Disorder

If your anxiety is so intense that you’re unable to cope with it, you may have an anxiety disorder.

This anxiety can be a symptom of many conditions, including:

• Generalized anxiety disorder (GAD)
• Panic disorder
• Separation anxiety disorder
• Social anxiety disorder (SAD)
• Phobia-related disorders (such as agoraphobia and specific phobias)

Each condition presents its unique symptoms. However, all anxiety disorders involve excessive fear, worry, or dread that interfere with your daily activities.

If you or a loved one is struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.

Frequently Asked Questions

Is nervousness a form of anxiety?

Feelings of nervousness can be a sign of anxiety, but nervousness tends to be mild and emerge due to specific situations. Anxiety, on the other hand, is usually more serious and pervasive.

Can you have anxiety and not be nervous?

It is possible to experience physical feelings of anxiety without necessarily feeling nervous about a specific situation. Instead, you might have generalized feelings of anxiety that don’t seem to stem from any particular source.