What is Stress?

Stress, at its core, is our body's and mind's response to life's challenges, whether these challenges come from within us or from the world around us.¹ In the American Psychological Association’s Stress in America 2023 report, adults scored their average stress level as a 5 out of 10 (scale 1-10 on a scale of 1–10 where 1 is “little to no stress” and 10 is a “great deal of stress”). And a quarter of adults (24%) rated their average stress between eight and 10.²

Internal stressors are the tension-triggering thoughts or behaviors that stem from our own attitudes or expectations. For instance, the relentless pursuit of perfection can spiral into a cycle of worry and self-doubt. External stressors, on the other hand, encompass events and circumstances outside of us—such as major life changes, job uncertainties, looming deadlines, or an impending exam.

Understanding the nature of stress and its sources is crucial for managing it effectively. By recognizing both internal and external stressors, we can take proactive steps towards maintaining our mental and physical well-being.

This article will demystify the types of stress, including signs, symptoms, and impacts to overall health. We’ll also provide everyday tips for coping with stress and information about stress management therapy options.

Types of Stress

Stress shows up in various ways, and getting to know the four main types of stress can be a game-changer for handling daily pressures and keeping your wellness in check.

Acute Stress

Acute stress is the kind you feel when dealing with immediate, upsetting, usually high-risk issues or threats that activate the flight or fight response, the body’s defense mechanism. Situations that might cause acute stress are situations that include the threat of physical injury, death, or trauma such as accidents, disasters, assault, losing a loved one, or diagnosis of serious illness. However, acute stress can also occur when faced with issues that are interpreted as threatening even through they might not be, such as taking an important test or arguing with someone. The body’s reaction to acute stress is quick and intense, but passes after the danger, or percieved danger, is gone.^3,4

Episodic Acute Stress

Acute stress can occur consistently and frequently, such as ongoing intimate partner violence, recurring illness, and working in high-risk and high-demand jobs like first responders and healthcare providers. People experiencing episodic acute stress typically aren’t able to return to a state of well-being between stressors.

Chronic Stress

Chronic stress is like a heavy backpack that you can't take off. It comes from tension-filled situations that just don't go away, like never-ending deadlines at work, difficult caregiving, troubled relationships, or ongoing money concerns. This type of stress sticks around long after the problem that started it is over. It can stay for weeks, months, or even years if you don't deal with it, and it can take a toll on both your physical and mental health.⁴

Eustress

Major life events, even those you’ve dreamed of and worked hard for, can bring their own kind of stress.⁵ Positive stress can accompany events like having a child, getting a new job, graduating from school, working on an exciting project, getting married, buying a new home, and even riding a roller coaster. When experiencing eustress the body releases endorphins, the “feel-good” hormone, but it is short term. Eustress can motivate people to take action, try things, or learn new skills.

Recognizing the differences between acute, chronic, and good stress is key to managing them effectively. Learning to identify your stressors and practicing self-care techniques can help you navigate both types of stress.

What are the Signs and Symptoms of Stress?

In an instance of acute stress, changes occur in the nervous, cardiovascular, endocrine, and immune systems. Hormones such as adrenaline and cortisol are released.⁴ You might feel your heart race, your palms get sweaty, or feel a tad jittery as your body gears up to react to the situation. Symptoms of acute stress include:

• Increased heart rate and blood pressure
• Rapid breathing
• Digestion slows
• Feeling irritable
• Feeling tense
• Heightened startle response
• Experiencing a surge of energy or strength
• Difficulty concentrating
• Disrupted sleep
• Avoiding social situations
• Distressing dreams or memories or no memory of a traumatic event³

When facing chronic, ongoing stress, your body’s continued activation of stress reactions can create long-term physical, emotional, cognitive, and behavioral symptoms including:^4,6,7

• Aches and pains throughout the body
• Digestive issues like diarrhea or constipation
• High blood pressure
• Higher risk of cardiovascular disease, stroke, and heart attack
• Decreased interest in sex
• Increased susceptibility to colds and flu
• Feelings of depression or unhappiness
• Anxiety and restlessness
• Mood swings, irritability, or anger
• Sense of being overwhelmed
• Loneliness and social isolation
• Presence of other mental health issues
• Difficulty with memory
• Trouble concentrating
• Negative thinking patterns
• Changes in eating habits, weight gain or loss
• Disrupted sleep patterns
• Withdrawal from social interactions
• Procrastination and neglect of duties
• Use of substances (e.g., alcohol, cigarettes, drugs) to cope
• Development of nervous habits (e.g., nail biting, pacing)

Health Impacts of Stress

While it's often thought that stress is entirely negative, the reality is a bit more complex.

Some stress can actually be beneficial for us. Research has shown a relationship between stress and personal growth, productivity and learning. Just like how a good workout challenges our muscles to become stronger, the right amount of stress can tune up our brains and boost both our performance and overall health. It can keep us alertand ready to tackle challenges. For example, the stress of a deadline might help keep us motivated, focused, and productive. Adopting the growth mindset that stress has the potential to make you stronger can help prevent the negative impacts of stressing about stress and instill a sense of control.

On the other hand, too much stress can become harmful if it is too severe or frequent in someone’s life. When our bodies stay in a constant state of alert, our immune system may weaken, making us more susceptible to illnesses. Chronic stress can also increase the risk of serious health problems like heart attacks and strokes. It may even disrupt our reproductive and digestive systems, leading to further health complications.⁸

Finding the right balance between stress and relaxation is crucial for maintaining your physical, cognitive, and emotional health. While a little stress can be invigorating, it's important to recognize when it becomes overwhelming and take steps to manage it effectively.

Stress Management Techniques for Coping with Stress

When it comes to managing stress, adopting healthy coping strategies can make a world of difference. Even simple actions can make a difference, such as:^6,7

• Taking short breaks throughout the day to relax and recharge.
• Disconnecting from screens, news, and social media occasionally to help clear your mind
• Eating a balanced diet
• Exercising regularly
• Getting enough quality sleep
• Spend time in nature. Research shows that nature walks are an effective intervention for improving mental health, especially depression and anxiety.⁹ And there is research that shows even seeing pictures of nature or having plants or nature in your view can lead to a more relaxed state.¹⁰
• Practicing relaxation with activities such as progressive muscle relaxation, yoga, and breathing exercises
• Meditation and mindfulness exercises
• Avoiding caffeine and alcohol

It's crucial to avoid unhealthy strategies for coping with stress, such as substance use or avoidance behaviors, as these can amplify stress and lead to additional problems. If stress persists and begins to impair your ability to function, seeking professional help from a therapist or counselor can provide valuable support and guidance in managing stress effectively. Remember, taking proactive steps to manage stress is an important investment in your overall health and well-being.^6,7

Therapy

Sometimes managing stress may involve working with a trained therapist or counselor to explore the underlying causes of stress, identify triggers, and develop practical strategies to reduce and manage stress levels. Potential evidence-based therapies that can assist with stress include:

Cognitive-behavioral therapy (CBT) helps individuals recognize and change unhelpful thought patterns and behaviors related to stress. For example, it may include noticing how the thought of not being good at something can lead to a fear of trying. Mindfulness-based cognitive-behavioral therapy combines mindfulness practices such as medication with the principles of CBT.¹¹

Mindfulness-based stress reduction (MBSR) teaches techniques for staying present and calm in the face of stressors in order to prevent stress. It also focuses on relaxation techniques such as deep breathing exercises or progressive muscle relaxation. MSBR therapy might include activities such as meditation, relaxation, yoga, and body awareness.¹⁰

Acceptance and commitment therapy (ACT) is a type of psychotherapy that teaches individuals how to approach distressing experiences differently rather than what to do in a particular moment. The therapy uses mindfulness and behavioral activation to improve psychological flexibility, or the ability to accept unwanted thoughts and feelings while committing to positive value-based action. There are six core principles of ACT: contact with the present moment, acceptance, defusion, self as context, values, and committed action. ACT can be provided in multiple settings including one-on-one therapy and group therapy.¹²

During therapy individuals may also learn problem-solving skills, time management techniques, and effective communication strategies to better cope with stressors in their daily lives. The goal of therapy is to empower individuals to take control of their stress levels, improve their overall well-being, and build resilience to future stressors. Additionally, having a safe place to be seen, heard, and understood is also a benefit of therapy in general.

Therapy can be beneficial for anyone experiencing excessive stress or struggling to cope with life's challenges.¹³ It provides a supportive environment to explore stress-related issues, gain insights into patterns of behavior and thought, and develop practical skills for managing stress more effectively. Whether experiencing work-related stress, relationship problems, or health concerns, stress therapy can help individuals develop healthier coping mechanisms and lead a more balanced and fulfilling life.

Summary

Stress is the body's natural reaction to pressure from different situations. Stress manifests in different forms, primarily as acute, episodic acute stress, chronic stress, and eustress. While stress can provide a helpful boost of adrenaline and energy, chronic stress is linked to severe health issues if left unchecked. Experiencing stress can leave a person feeling overwhelmed, tense, or anxious. It can affect both mental and physical health, so recognizing the symptoms and understanding the potential health impacts of stress are vital for maintaining overall well-being. By incorporating effective stress management techniques and possibly seeking professional stress therapy, people can better navigate life's challenges.