What are the Different Types of Stress? How to Spot and Tell Them Apart

In Australia, a staggering 35 percent of people report feeling significant levels of distress in their lives. This is according to research conducted by the Australian Psychological Society. It's even more concerning among younger Australians, aged 18-25, who consistently report lower levels of wellbeing compared to their older counterparts. 

The top cause of stress? Personal finances and the constant worry about paying bills, affecting almost two-thirds of Australians. Work is another major stressor, with 44 percent of adults feeling the pressure. Family issues aren't far behind, impacting around 36 percent of Australians. 

For young people, the list of stressors is long and varied. This list includes academic pressure, bullying, family dynamics and violence. 

Stress is everywhere and can feel like a constant part of modern life, affecting your health, relationships, and overall well-being. But it doesn't have to be this way. 

At MeHelp, we understand that stress can be a part of anyone's life, and even everyday stress can diminish your joy and make you less productive. Our goal is to help you identify and manage different types of stress, making you more productive and effective in your daily life. To support you on this journey, we created this article to explain the different types of stress, how they manifest, and what strategies you can use to manage them.

There are 3 main types of stress

Stress is something we all experience. Whether it's a looming work deadline, an unexpected bill, or concerns about our health, stress comes in many forms. It typically shows itself in different ways too.  

Acute Stress

What is it?

Acute stress is the most common form of stress. It's our body's immediate reaction to a new challenge, event, or demand. Think of it as the "fight-or-flight" response that kicks in when faced with a sudden, unexpected situation. Typically, acute stress is something short-term. It may subside once the stressful situation is over.

For example: Imagine you're on your way to an important meeting, and you get stuck in a massive traffic jam on the highway. Your heart races, your palms sweat, and you can feel the stress building up as the minutes tick by. But after you arrive at your destination (or once the meeting is over), that stress is gone too.

How to Identify Acute Stress:

Identifying acute stress is often straightforward because it tends to happen suddenly. And it's directly linked to a specific event or situation. Of course, understanding why you are experiencing this stress can be challenging, as it may be hard to realise what is happening and why. Because of this, it can sometimes spiral out of control, leading to unwanted outcomes and making things worse.

Here are some common signs:

• Physical Symptoms: You might feel your heart racing, muscles tensing up, or your palms getting sweaty.
• Emotional Symptoms: You could experience feelings of anxiety, irritation, or nervousness.
• Mental Symptoms: You may find it challenging to think about anything except for what's stressing you out. As a result, you may find it difficult to see other things like solutions, opportunities, or lessons from your stressor. 

How to Manage Acute Stress:

• Deep Breathing: Taking deep, slow breaths can help calm your nervous system. Try inhaling for four counts, holding for four counts, and exhaling for four counts.
• Do Something Fun: Get over the stressor by dancing, singing, or goofing around. Replace the negative emotions with a positive one.
• Reframe Your Thoughts: When something stresses you out, try to see the situation from a different perspective. Stuck in traffic? Now you have more time to listen to your favourite songs.

Episodic Acute Stress

What is it?

Episodic acute stress is when you frequently experience bouts of acute stress. It's like living life from one crisis to the next. People with this type of stress often feel like they're always rushing, always late, and always juggling too many things at once.

For example: 

Tom is a busy parent and a full-time employee at a demanding job. Every day, he juggles multiple responsibilities, from work tasks to family obligations.

Every morning, Tom experiences stress trying to get his kids ready for school while preparing for his own workday. The chaos of making breakfast, ensuring everyone is dressed, and dealing with any last-minute issues often leaves him feeling frazzled.

At his job, he frequently faces tight deadlines and high expectations from his boss. When a big project is due, he feels intense pressure to complete everything on time and to a high standard.

After work, Tom's evenings are packed with activities like helping his kids with homework, cooking dinner, and attending their extracurricular events. The constant hustle makes it hard for him to unwind.

These recurring episodes of acute stress start to take a significant toll on his overall well-being.

Here’s how Acute Episodic Stress Might Affect Tom’s Life: 

Physical Health: The continuous stress begins to affect Tom’s physical health. He experiences frequent tension headaches and muscle stiffness, particularly in his neck and shoulders. His fatigue becomes chronic, leading to a weakened immune system and more frequent illnesses. Additionally, Tom’s sleep quality deteriorates as stress makes it difficult for him to fall asleep and stay asleep, further exacerbating his exhaustion.

Mental Health: Mentally, Tom finds himself increasingly anxious and on edge. He becomes more prone to mood swings, experiencing moments of irritability and frustration followed by feelings of guilt for snapping at his family. His self-esteem takes a hit as he begins to feel overwhelmed by his inability to manage everything perfectly, leading to a sense of inadequacy and failure.

Cognitive Function: The ongoing stress impacts Tom’s ability to think clearly. He has difficulty concentrating at work and at home, making it harder to complete tasks efficiently. His memory is also affected; he frequently forgets important dates, deadlines, and tasks, adding to his stress. Decision-making becomes a daunting task as he struggles to think clearly under pressure.

Relationships: Tom’s relationships with his family and colleagues begin to suffer. At home, his irritability and short temper strain his interactions with his partner and children. They may feel neglected or hurt by his responses, leading to conflicts and a sense of distance. At work, his stress-induced mistakes and decreased productivity can cause tension with his colleagues and supervisors, potentially affecting his professional reputation and job security.

How to Identify Episodic Acute Stress:

Episodic acute stress can be identified by the frequency and pattern of acute stress episodes. Here are some signs:

• Frequent Crises: You often feel like you're jumping from one stressful situation to another without any rest.
• Chronic Overload: Constantly feeling overwhelmed by the number of tasks and responsibilities you have to juggle. You feel like your to-do list is completed, the moment you tick one thing off it is replaced by two more, and there is always always something you are forgetting to do.
• Persistent Anxiety: There is a constant overwhelming state of excessive worry and fear that doesn't seem to go away, no matter what you do. Feelings of unease, apprehension, and nervousness about everyday situations or potential future events dog your steps often without a clear or immediate cause.

How to Manage Episodic Acute Stress:

• Set Boundaries: Learn to say no when you’re at capacity or you don't want to do what's asked of you.
• Proper Management: Prioritising tasks and breaking them into manageable chunks. Asking for help from the people around you, and delegating tasks. These can help reduce the feeling of being overwhelmed.
• Professional Help: Talking to a professional like a psychologist or counsellor can give you strategies to handle stress better. Online counselling services like MeHelp can be a convenient and effective way to access this support without adding to your busy schedule.

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Here at MeHelp our trained professionals use a range of different approaches to assist their clients in dealing with stress of this kind, this include:

• Cognitive-Behavioural Therapy (CBT) which focuses on Identifies and changes negative thought patterns and behaviours.
• Mindfulness-Based Stress Reduction (MBSR) which looks at using mindfulness and yoga to promote relaxation and emotional regulation.
• Relaxation Techniques such as Employing deep breathing, progressive muscle relaxation, and guided imagery to reduce physical tension.
• Solution-Focused Brief Therapy (SFBT) by focusing on setting goals and developing practical strategies to address specific stressors.
• Acceptance and Commitment Therapy (ACT), which aims towards acceptance of thoughts and feelings, emphasising values-based action and mindfulness.
• Narrative Therapy to assist in reframing stress experiences by creating empowering personal narratives.
  

Chronic Stress

What is it?

Chronic stress is the constant, unrelenting stress that grinds away at you over time. Imagine carrying a heavy backpack every single day. This backpack is filled with worries, fears, and pressures that weigh you down constantly. However, unlike a normal backpack, you can never set this one down, never take a break from it and just grow and grow over time. Eventually, this unrelenting burden begins to impact every aspect of your life. 

Chronic stress can stem from ongoing situations like a toxic workplace, an unhappy relationship, or ongoing financial difficulties. Unlike acute stress, chronic stress doesn't come and go; it lingers for months or even years, creating a constant state of tension. This can significantly impact your physical, mental, and emotional well-being if left unchecked. Aside from those, the impact of chronic stress can also influence your social and professional life. 

For example:

Emma is a devoted wife and the sole breadwinner of her family, caring for her sick spouse while juggling a demanding job as a nurse. Every day, she balances the needs of her husband with the pressures of her profession.

Every day, Emma wakes up early to prepare breakfast, ensure her husband takes his medication, and get ready for her workday. The rush to handle household chores and caregiving duties often leaves her feeling drained before she even leaves for the hospital.

At work, Emma faces constant pressure from the high-stakes environment. She deals with tight schedules, emotionally demanding patient care, and the expectation to stay composed under pressure. The long shifts and frequent emergencies add to her ongoing stress.

Aside from having to care for her husband, prepare dinner, manage household tasks, and handle any medical needs, she also needs to worry about making ends meet. Ensuring there’s enough money to pay for their bills and medical expenses. 

These daily stressors, compounded over time, start to take a significant toll on Emma’s overall well-being.

Here’s how Chronic Stress Might Affect Emma’s Life:

Physical Health: The relentless stress starts to take a toll on Emma's physical health. She begins to suffer from frequent tension headaches and muscle stiffness, particularly in her back and shoulders. Chronic fatigue sets in, weakening her immune system and making her more susceptible to illnesses. Emma also experiences poor sleep quality, finding it difficult to fall asleep and stay asleep, which further worsens her exhaustion.

Mental Health: Emotionally, Emma becomes increasingly anxious and overwhelmed. She experiences mood swings, with moments of irritability and frustration often followed by feelings of guilt for not being able to manage everything perfectly. Her self-esteem takes a hit as she feels inadequate both at work and at home, leading to a pervasive sense of failure and hopelessness.

Cognitive Function: The ongoing stress severely impacts Emma's cognitive abilities. She finds it hard to concentrate at work and at home, making it challenging to complete tasks efficiently. Her memory starts to fail her, causing her to forget important dates, deadlines, and responsibilities, which only adds to her stress. Decision-making becomes a significant challenge as she struggles to think clearly under the constant pressure.

Relationships: Emma's relationships with her spouse and colleagues begin to suffer. At home, her constant fatigue and irritability strain her interactions with her husband, leading to conflicts and a sense of emotional distance. He may feel neglected due to her stress-induced absence, both emotionally and physically. At work, Emma's decreased performance and frequent mistakes create tension with her colleagues and supervisors, potentially jeopardising her job security and professional reputation.

How to Identify Chronic Stress:

Chronic stress can be identified by its persistence and the way it affects your life. It’s always there, always a part of your life, gnawing at the edges, draining you and pushing down on you.

Here are some signs to look out for:

• Physical Symptoms: Persistent tension headaches, strain in the neck and shoulders, fatigue, and digestive issues.
• Emotional Symptoms: Ongoing feelings of sadness, irritability, or a sense of dread.
• Behavioural Symptoms: Changes in appetite, sleep disturbances, and withdrawal from social activities.

How to Manage Chronic Stress:

• Healthy Lifestyle: Regular exercise, a balanced diet, and sufficient sleep are crucial in managing chronic stress. These basic habits form the foundation of resilience.
• Adding Joy into Your Life. Even in the toughest times, it's important to remember to schedule or do things that make you happy. This helps you take a break from your stressful situation.
• Seek Support: Don’t hesitate to reach out to friends, family, or professionals for support. Sometimes, sharing your burden can make it feel more manageable. MeHelp's online counselling services can provide a safe and confidential space to discuss your feelings and develop coping strategies. At MeHelp, we provide our clients with various stress-management tools depending on their needs. Some of the things we do for our clients are Cognitive Behavioural Therapy, Mindfulness-Based Stress Reduction (MBSR), and teaching them various relaxation techniques. 
  

Chronic Stress & Chronic Illnesses: 

Chronic stress not only affects mental and emotional health but can also have profound impacts on physical well-being, leading to the development or worsening of chronic illnesses like heart and blood pressure issues, diabetes, immune system dysfunction, and other illnesses. 

Whatever kind of stress you’re experiencing in your daily life, our team at MeHelp would be glad to help you. Our mission is to support you and your mental wellness. So if you need help processing your stressors, our experienced counsellors are an appointment away. 

Aside from the main types of stress, we can also categorise them by which aspect of our lives we experience them.

Emotional Stress

What is it?

Emotional stress is the stress you experience when you feel negative emotions. Feelings like sadness, anger, frustration, or anxiety. This type of stress can often lead to feelings of being overwhelmed and can affect your relationships and daily life.

For example: 

After ending a long-term relationship, Sarah found herself feeling a mix of sadness, anger, and frustration. Each day, she struggled with overwhelming emotions that seemed to touch every part of her life. Simple tasks felt monumental, and she found it hard to concentrate at work. Even spending time with friends felt different, as her thoughts kept drifting back to the breakup.

One evening, Sarah had a serious argument with her best friend over something minor. The argument left her feeling even more isolated and anxious. She couldn’t shake the feeling of being overwhelmed and started to notice how these emotional stressors were affecting her relationships and daily activities. This experience of emotional stress showed Sarah just how deeply our emotions can impact our overall well-being.

How to Manage Emotional Stress:

• Talk It Out: Sharing your feelings with a trusted friend or family member can provide relief. Sometimes just being heard can make a big difference. If this is too hard for you, you can still unburden yourself by writing or using a recorder to vent out your feelings.
• Seek Support: Professional help from a psychologist can give you coping strategies and a safe space to express your feelings. MeHelp offers online counselling sessions that can fit into your schedule, providing support when you need it most. Our team of psychologists can help you manage your emotional stress by teaching you techniques like Acceptance and Commitment Therapy (ACT) and Narrative Therapy. 

Physical Stress

What is it?

Physical stress is stress that comes from your body. It can be due to overexertion, illness, injury, or even poor sleep. Physical stress can manifest as headaches, muscle tension, fatigue, and other bodily symptoms.

For example: 

Jake, an avid runner, decided to train for his first marathon. Eager to succeed, he pushed himself hard, running long distances every day without giving his body much time to rest. Initially, he felt a sense of accomplishment, but soon, he started experiencing persistent headaches and muscle tension in his legs and back. Despite feeling exhausted, Jake's training schedule left little room for adequate sleep.

One morning, after a particularly gruelling run, Jake woke up with intense fatigue and a nagging pain in his knee. His body felt worn out, and he realised that the physical stress from overexertion was taking a toll on him. The headaches and muscle tension became more frequent, making it difficult for him to focus at work and enjoy his usual activities.

Jake's experience with physical stress highlighted how overexertion and poor sleep can lead to significant bodily symptoms, reminding him of the importance of balance and self-care in his training routine.

How to Manage Physical Stress:

• Rest and Recovery: Ensure you're getting enough sleep and taking time to rest your body. Listen to your body's signals and don't push through pain.
• Healthy Habits: Eating a nutritious diet, staying hydrated, and incorporating relaxation techniques like stretching or gentle yoga can help alleviate physical stress.

Environmental Stress

What is it?

Environmental stress is the stress you feel from your immediate surroundings. It can come from noise, pollution, overcrowding, or other aspects of your environment that make you feel uncomfortable or threatened.

For example: 

Lily lived in a bustling city apartment where the noise never seemed to stop. Day and night, she was surrounded by the sounds of traffic, construction, and loud neighbours. Initially, she thought she could get used to it, but the constant noise started to wear her down.

She found it difficult to sleep with the endless honking and sirens blaring outside her window. The lack of rest left her feeling perpetually tired and irritable. Even during the day, the noise made it hard for her to concentrate on her work, leading to frequent headaches and increased frustration.

Lily’s experience with environmental stress showed how living in a noisy area can significantly impact one's well-being, affecting both her sleep and daily functioning.

How to Manage Environmental Stress:

• Avoiding Triggers: Avoid exposing yourself to too much negative stimuli like noise. If possible, physically distance yourself from the things that cause you stress.
• Create a Calm Space: Make your living or working environment as comfortable and calming as possible. Declutter, use soothing colours and ensure good lighting.
• Get Outdoors: Spend time away from your normal environment. Be one with nature for a bit. Even a short walk in a park can help reduce stress and improve your mood.

Financial Stress

What is it?

Financial stress is the anxiety and worry that comes from money problems. It’s one of the most common types of stress and can affect anyone, regardless of their income level. As we mentioned earlier, financial stress is the leading stressor of Australians (61% of Australians reported that money is their number one stressor). 

For example: 

Mark had always managed his finances reasonably well, but a few unexpected expenses led him to rely heavily on his credit cards. Over time, his debt began to pile up, and soon, he found himself deep in credit card debt.

Every month, the bills came in, and the balances grew larger despite his best efforts to make payments. The constant worry about how he would cover his expenses began to affect his sleep, leaving him exhausted and anxious. He started avoiding social outings with friends to save money, which made him feel isolated and alone.

At work, Mark found it hard to concentrate, his mind always drifting back to his financial troubles. The stress manifested physically, with frequent headaches and a persistent sense of dread whenever he checked his mail or answered the phone.

How to Manage Financial Stress:

• Therapy and Counseling: Talking to a psychologist can help you manage the anxiety and stress that come with financial problems. At MeHelp, we can provide strategies to cope with the emotional burden of debt. Our psychologists can teach you Solution-Focused Brief Therapy (SFBT) by focusing on setting goals and developing practical strategies to address specific stressors.
• Budgeting: Create a budget to track your income and expenses. This can help you identify areas where you can cut back and save.
• Seek Advice: Financial counsellors can guide you in managing debt and creating a plan to improve your financial situation.

Takeaway

We will encounter different types of stress throughout the course of our lives. That's why it's important to understand the different forms of it. Knowing the different types of stress allows us to find the right coping mechanisms for it. Ultimately making it easier for us to overcome stress.

Stress is a normal part of life, but with the right strategies and support, we can navigate through it and maintain our well-being. Let's be kind to ourselves and remember that we're all in this together.

If you ever feel overwhelmed, don't hesitate to reach out for help. We're all here to support each other. Online counselling services like MeHelp can provide the professional guidance and support you need, right from the comfort of your home