Types of stress

 What are the types of stress?

Types of stress

Acute stress
Episodic acute stress
Chronic stress

While there are many different kinds of stress, based on research studies about the types of stress in psychology, stress can be divided into three primary types:

1. Acute stress
Acute stress results from your body’s reaction to a new or challenging situation. It’s that feeling you get from an approaching deadline or when you narrowly avoid being hit by a car.

We can even experience it as a result of something we enjoy. Like an exhilarating ride on a roller coaster or an outstanding personal achievement.

Acute stress is classified as short-term. Usually, emotions and the body return to their normal state relatively soon.

2. Episodic acute stress
Episodic acute stress is when acute stresses happen on a frequent basis. This can be because of repeatedly tight work deadlines. It can also be because of the frequent high-stress situations experienced by some professionals, such as healthcare workers.

worried-nurse-looks-out-window-types-of-stress

With this type of stress, we don’t get time to return to a relaxed and calm state. And the effects of the high-frequency acute stresses accumulate.

It often leaves us feeling like we are moving from one crisis to another.

3. Chronic stress
Chronic stress is the result of stressors that continue for a long period of time. Examples include living in a high-crime neighborhood or constantly fighting with your life partner.

This type of stress feels never-ending. We often have difficulty seeing any way to improve or change the situation that is the cause of our chronic stress.

Symptoms of stress
Stress can affect many aspects of your health and well-being, even though you might not realize it. Here are some signs and symptoms of each type of stress.

Acute stress
1. Pupil dilation. As part of the fight-or-flight reaction, our pupils dilate to allow more light to enter the eyes and enable us to see our surroundings more clearly.

2. Heart rate increases. This is another part of the fight-or-flight reaction that can be disconcerting if it feels like heart palpitations.

3. Perspiration. When we are stressed, our body temperature rises, which causes us to sweat more.

4. Fast and heavy breathing. This symptom is also part of the fight-or-flight reaction. This aims to introduce more oxygen into the body's systems so it can more effectively react to stress.

5. Anxiety. This is the feeling of worry and fear that results from exposure to a stressor.

6. Emotional ups and downs. In other words, irritability and swings in the emotions that we experience.

7. Poor sleep. Our sleep is often disrupted by our anxiety and the cocktail of hormones produced by the fight-or-flight reaction.

8. Poor concentration. This symptom is a consequence of stress hormones and chemicals released into the body by the fight-or-flight response.

Episodic acute stress
1. Muscle tension. This is meant to help our body guard against injury and pain. When exposed to episodic acute stressors, our muscles don’t get the opportunity to relax.

2. Poor concentration. More pronounced than with acute stress, you may also notice increased difficulty with memory and recall.

3. Feeling overwhelmed. This is the feeling of not being able to cope nor able to visualize effective solutions to the causes of your stress.

4. Uncontrolled anger and irritability. We find ourselves lashing out more often and with less provocation. We may also find ourselves reacting strongly to things that normally we would tolerate.

5. Migraines. These are often the result of muscle tension. The frequency and severity of migraines are likely to increase under episodic acute stress.

6. Hypertension. A majority of people will be unaware of having high blood pressure. The only reliable way to detect hypertension is to have your blood pressure measured by a health professional.

Chronic stress
1. Weight gain. This is often the result of “stress eating,” but it can also result from long-term hormonal imbalances caused by chronic stress.

2. Heightened levels of adrenaline and cortisol. Long-term effects of heightened levels of adrenaline and cortisol can affect memory and digestion. They can also suppress the immune system.

3. Insomnia. Difficulty in falling and staying asleep, often resulting in not feeling rested from whatever sleep you did get.

4. Panic attacks. Sudden onset of feelings of fear and anxiety accompanied by the symptoms of acute stress.

5. Feelings of helplessness. Feeling that you are not able to do anything to help yourself or improve your situation.

6. Chronic headaches. Frequently occurring tension headaches, generally defined as occurring more than 15 days in a month.

7. Emotional fatigue. This manifests as feeling tired a majority of the time, irrespective of the type of rest you’re getting or sleep.

6 consequences of stress
It should be noted that some stress, if effectively dealt with, is fine. It is unlikely to result in long-term negative effects on your health and well-being.

But chronic stress can result in serious health problems, such as:

1. Anxiety disorders
Anxiety disorders can manifest as an inability to control our emotional responses to situations. These disorders often involve persistent fear and worry that hinder our ability to function in daily life.

The high-stress state that accompanies panic disorders also has serious long-term consequences for physical health. Panic attacks, panic disorder, and PTSD are all types of anxiety disorders.

2. Depression
Depression often presents as persistent feelings of helplessness and low self-worth. It saps us of our motivation, vitality, and creativity. Depression is often associated with losing interest or pleasure in previously enjoyed activities.

Major Depressive Disorder (MDD) also affects our thinking, feelings, and behavior. It hinders our ability to function in daily life.

3. Burnout
Burnout is the consequence of chronic stress that results in feelings of mental, emotional, and physical exhaustion.

It is often accompanied by self-doubt and a feeling of detachment from the world with an increasingly negative outlook.

4. Digestive problems
Stress can affect the speed with which food moves through our intestines. This can cause several digestive conditions, such as:

Irritable bowel syndrome
Inflammatory bowel disease
Ulcers
It has been shown that stress can weaken our intestinal barrier, thereby compromising our immune system.

5. Heart disease
When chronic stress results in prolonged periods of heightened adrenaline and cortisol levels, there can be serious consequences for your heart.

High blood pressure can result in the hardening of the arteries. This requires the heart to work harder while getting less blood and oxygen.

6. Obesity and disordered eating
Some people binge or stress eat as a result of high stress levels rather than practice intuitive eating. When this happens over longer periods of time, it can result in obesity, related health conditions, and eating disorders.

Other people experiencing chronic stress eat less, which can result in undernourishment.

What you can do to fight stress
Let's look at different types of stress management activities you can do to make stress work for you.

1. Exercise
Engaging in regular physical exercise is an excellent way to help manage your stress. Ideally, you should aim for at least 30 minutes of exercise five times a week.

Whether that’s taking a walk in nature or doing a virtual workout like yoga, getting your body moving has many benefits for the mind and body, and soul.

2. Utilize mindfulness
Mindfulness and meditation are relaxation techniques that can be practiced anywhere. Focused, deep breathing promotes self-awareness and can reduce the effects of stress and worry.

3. Try therapy and coaching
Professional therapy and coaching can help us develop stress management techniques. Seeking professional help also helps us uncover the underlying causes of our chronic stress.

READ >>>STRESS AT WORK

4. Time management
Effective time management is about finding the right work-life balance. Good time management provides us with time to do positive, nurturing things for ourselves.

5. Spend time in nature
Spending time in nature can be very therapeutic. In addition to fresh air and sunlight, this self-care practice provides an excellent space for us to slow down.

6. Eat healthily
Maintaining a nutritious diet ensures that we are getting the right nutrients and enough water to promote our physical and mental health. A healthy diet can improve and help stabilize our moods.

7. Spend time with friends and family
By maintaining our social connections with close friends and family, we develop a support network. This social well-being can help us identify and manage stress.

friends-hugging-types-of-stress

8. Practice sleep hygiene
Good sleep hygiene includes making sure that your bedroom is comfortable and conducive to sleep.

We can improve our sleep hygiene by maintaining a stable sleep schedule and building good habits that get us ready for bed.

Using a sleep tracker is another innovative way to track your sleep and optimize your sleep patterns. Or better yet, you can invest in a stress tracker that can both detect stress and monitor your sleep cycle.

Know which types of stress need professional help
Stress is a recurring condition within our lives. But it doesn’t need to become a long-term problem. Don’t be too hard on yourself.

By looking for ways to reduce our stress, developing good habits and stress management techniques, we can reduce the chances of suffering from the long-term health impacts of stress.

If you feel that you can’t manage your stress or stress-related symptoms, it’s important to obtain professional help.

Learn more about how BetterUp’s expert coaches can help you. Don’t let stress get the better of you.

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