3 Types of Stress: Causes, Effects, & How to Cope

What Are the 3 Types of Stress?

Stress is a response to challenging events, whether internal or external. The body reacts to potential threats by activating the flight-or-flight response to prepare individuals for combating the stressor. Contrary to popular belief, some stress can be positive and motivating (eustress), depending on the situation and individual. 

Still, coping with distress can feel overwhelming, and prolonged exposure can be detrimental to physical, emotional, and mental health. The types of stress in psychology include acute, chronic, or episodic, and managing these experiences may involve therapy and healthy lifestyle changes. Many stress therapy options are available to help you cope with short and long-term stressors. 

Below are the three main types of stress:

1. Acute Stress

Acute stress is a relatively common occurrence. Various events can cause acute stress, like a car accident, losing a loved one, or being diagnosed with a chronic illness. Witnessing a disturbing event and second-hand experiences can also contribute to this type of stress.¹

Acute stress can also develop in response to positive life events, including a wedding day, childbirth, a new job, or starting college. As mentioned, stress is a natural process we experience as we try new things, grow, learn, and adjust. Eustress can push us to meet and surpass a challenge or find ways to cope. However, acute stress can be concerning and negatively impact your health.

Symptoms of acute stress may include:¹

• Faster heart rate and breathing rate
• Increased perspiration
• Increased irritability
• Having no or reduced memory of a traumatic event
• Avoiding people, places, or things that remind you of the traumatic event
• Hyperarousal, focus, and energy as blood rushes to your muscles, heart, and organs
• Feeling numb
• Feeling detached from your surroundings
• Having distressing thoughts, dreams, nightmares, and flashbacks of the event
• Having sleep difficulties
• Feeling restless
• Being easily startled
• Having difficulty focusing your attention
• Feeling tense
• Feeling heightened irritability

How Acute Stress Affects Your Mental & Physical Health

Acute stress does not always affect your mental and physical health. However, you can develop acute stress disorder following an upsetting event, lasting from three days to a month after the incident. Developing post-traumatic stress disorder (PTSD) is also possible with acute stress.

2. Episodic Acute Stress

Episodic acute stress refers to frequent, consistent, intermittent, or regular stress. This type of stress can occur with one-time or consecutive stressors, such as worrying about a past negative experience or potential future events.

Examples of episodic acute stress sometimes reflect those of non-episodic acute stress, like presenting at work, recurring doctor appointments, or meetings to discuss a divorce. Generally, naturally anxious, irritable, or short-tempered people more commonly experience this type of stress. These individuals may interpret minor stressors as significant problems.

Symptoms of episodic acute stress may include:²

• Feeling irritable and angry
• Increased heart rate
• Panic attacks
• Heartburn and indigestion
• Muscle pain and tightness
• Heart disease
• High blood pressure
• Frequent headaches

How Episodic Acute Stress Affects Mental & Physical Health

Some people may not perceive certain events or situations as stressful, but those experiencing episodic acute stress feel alarmed and overwhelmed. Over time, repetitive and frequent stress can lead to health conditions, including high blood pressure, heart disease, and frequent headaches.² Many people may also struggle to function in their lives, relationships, and professional environments.

3. Chronic Stress

Chronic stress is an ongoing and constant type of stress with no (or limited) relief. Many different stressors can contribute to prolonged distress and overwhelm, such as abuse, divorce, discrimination, and a lack of support. People with health issues, disabilities, or caregiving obligations commonly report chronic stress. 

Individual characteristics may make some people more vulnerable to chronic stress, such as being prone to mood swings or high neuroticism.³ Those with low self-esteem or fears of the unknown may gravitate toward catastrophic thinking, increasing their risk for long-term stress.

Symptoms of chronic stress may include:¹

• High blood pressure
• Higher risk of stroke and heart attack
• Cardiovascular disease
• Type 2 diabetes
• Headaches
• Insomnia and fatigue
• Weakened immune system
• Nausea and digestive problems, including vomiting
• Weight gain (possibly due to emotional eating)
• Fertility and reproductive issues
• Low sex drive
• Memory problems and difficulties concentrating
• Difficulty handling daily responsibilities at work, home, and in your personal life
• Anxiety 
• Negative thinking
• Feeling agitated, helpless, or hopeless
• Depression
• Irritability
• Emotional lability
• Low self-confidence
• Substance use and abuse

How Chronic Stress Affects Mental & Physical Health

Chronic stress can be harmful to your mental and physical health. The body releases stress chemicals to prepare for difficult situations, and this constant flood of hormones builds up to cause significant deterioration. Individuals may experience decreased immunity, possibly contributing to malignant tumors.⁴ Furthermore, chronic stress can affect the cardiovascular, gastrointestinal, and endocrine systems, leading to various short and long-term conditions.⁴

How to Combat the Types of Stress

Coping with stress can be challenging, especially when overwhelmed by various life transitions or events. However, help is available, and different types of stress management can be beneficial. Tackling the three kinds of stress can start by seeking professional support, practicing relaxation techniques, and setting boundaries that protect your well-being.

Below are healthy ways to deal with the three types of stress:

Coping With Acute Stress

One of the first steps to relieve acute stress is seeing your family doctor. They can determine whether you should consider medication to manage your mood, or they can refer you to a psychiatrist or psychologist for a more involved mental health assessment.

Cognitive behavioral therapy (CBT) can help you reframe the thoughts and emotions surrounding a stressful event, while trauma-informed therapy can reduce the likelihood of developing PTSD. Proactively dealing with acute stress is one of the most effective ways of preventing a prolonged and complex issue.

Coping With Episodic Acute Stress

Dealing with episodic acute stress may also involve certain medications. Your doctor may recommend anti-anxiety medications to help you interpret and reflect on challenging situations with less panic, distress, and worry.

Similarly, engaging in CBT can help change the negative thoughts, distressing feelings, and maladaptive behaviors that amplify stress and mood concerns. In addition, implementing relaxation and stress management techniques (e.g., breathwork, yoga, and meditation) and lifestyle changes (e.g., improving sleep, exercise, and nutrition habits) can further reduce the impact of episodic stress on your daily life.

Coping With Chronic Stress

In the case of chronic stress, identifying the source is essential for reducing or eliminating adverse effects. For example, having a team of professionals to support you can be invaluable when coping with a physical illness or disability. For work-related stress, consider expanding your skill set, updating your cover letter and resume, or pursuing other ventures.

When avoiding or limiting chronic stress is impossible, the key to relief is developing positive coping mechanisms. As mentioned, mindfulness practices can aid in stress management. Setting healthy boundaries and learning to say no are also imperative for maintaining mental and emotional well-being. Simply starting your day with a gratitude practice or journaling can make a difference in your ability to handle stress.

When to Get Professional Help For Stress

Seeking professional support can be beneficial when your ability to cope with stress wanes. A counselor will listen to and validate your feelings, helping you identify challenges and strengths, explore coping strategies, problem-solve, and find solutions. You can use an online therapist directory to choose a therapist, counselor, or psychologist or ask loved ones for recommendations.

Final Thoughts

Remember, everyone experiences some type of stress or anxiety in their lifetimes, but your experience is unique. Determining the specific coping strategies, forms of therapy, and (in some cases) medications that work for you can help you cope with challenges as they occur.