What are the different types of stress?

Stress is a natural part of everyday life. But as you probably already know, not all stress is the same. Some stress can be motivating and helpful, while other forms can be overwhelming or even anxiety-triggering.

If you’ve been wondering why certain situations leave you tense or drained, this guide will help enlighten you. We’ll discuss the different types of stress, stress symptoms, types of stressors, how you can soothe stress when it comes, and how to prevent stress from becoming a full-blown mental or physical health issue.

The three types of stress

Acute stress

This is the most common type of stress and typically occurs in response to a specific situation. It might be something small like running late for an appointment, or something more serious like a near miss in traffic.

Acute stress tends to pass quickly once the event is over. Physical stress symptoms can include a racing heart, tight muscles, rapid breathing, and sudden bursts of anxiety. You might feel tense or emotionally reactive, but these feelings usually subside soon after the stressor is removed.

Acute episodic stress

This occurs when acute stress happens frequently or becomes a pattern. Individuals who often feel rushed, overwhelmed, or who take on too many responsibilities might fall into this category.

This kind of stress can result in some physical symptoms, like headaches, fatigue, or digestive issues. Emotionally, people may experience mood swings or become irritable or anxious. If this pattern continues, it can increase the risk of developing chronic stress or other mental health conditions.

Chronic stress

Chronic stress develops when stressful situations persist over a long period of time, such as ongoing financial difficulties, relationship conflict, caregiving responsibilities, or unresolved workplace stress.

Unlike acute stress, chronic stress doesn't let up and can have a significant impact on mental and physical health. Long-term exposure to stress hormones can lead to immune dysfunction, sleep disturbances, and a higher risk of conditions like anxiety, depression, or burnout.

Acute and episodic stress are often manageable with intentional self-care, routines, and boundary setting. But if any of these things feel hard, or if excessive stress has become a norm in your everyday life, then it might be time to get professional support.

A stress therapist can help you understand your stressors, your responses, and how you can prevent or respond to stress.

Understanding stressors: Eustress vs distress

While stress often gets a bad rap, it isn’t always harmful. In fact, some stress can be genuinely helpful.

• Eustress is positive stress. It’s typically short-term, energising, and linked to motivation or personal growth. Examples include starting a new job, training for a fitness goal, or preparing for a big event. It can sharpen focus and help you rise to a challenge.

• Distress is negative stress. It occurs when the demands placed on you feel unmanageable or threatening. This can lead to tension, fatigue, anxiety, or burnout, especially if the stress is ongoing or unresolved.

Whether a situation becomes eustress or distress largely depends on how you perceive it. Your internal narrative (the way you interpret the challenge, your sense of control, and your confidence in your ability to cope) plays a key role in shaping your stress response.

Two people might face the same event, but experience it very differently based on their mindset, past experiences, and emotional state.

How to manage and prevent stress

Managing stress doesn’t require a complicated strategy. In many cases, it starts with paying closer attention to your own signals. Recognising when you're feeling overwhelmed, tense, or mentally fatigued can help you intervene early, before stress builds up.

Small, consistent habits that support your body and mind are often the most effective. Consider the following strategies:

• Support your physical health by staying active, getting enough sleep, drinking plenty of water, and eating foods that nourish you. These simple practices help stabilise your mood and keep your energy levels steady.

• Create mental breathing room by pausing before you react. Taking a few deep breaths, stepping outside, or doing a short mindfulness activity can shift your stress response and help you regulate your emotions.

• Set boundaries where needed to prevent overload. This might involve saying no to extra commitments, limiting overtime, or managing expectations at home and work. If workplace stress becomes too intense, talking to your employer or taking a stress leave can give you the space you need to recover.

• Build daily self-care into your routine. Even small rituals like journaling, reading, playing video games, or checking in with someone you trust can make you feel more grounded and in control.

If you’ve recently experienced a distressing or traumatic event and find yourself feeling on edge, avoiding certain places or reliving the event in your mind, you may be experiencing acute stress disorder.

This condition often appears within the first month after trauma and shares some symptoms with post-traumatic stress disorder. If caught early, support from a therapist or psychologist can help you work through it and prevent more serious long-term effects.

What if I’m too stressed for too long?

Even with good coping strategies, stress can sometimes build up to a point where it feels unmanageable. You might feel constantly exhausted, emotionally flat, or find yourself withdrawing from others without knowing why.

Panic or anxiety attacks may start to interrupt your day, or you may feel persistently low and unmotivated. These can be signs that you're experiencing more than just stress, such as chronic stress, burnout, or depression.

When stress begins to interfere with your work, relationships or daily functioning, it's important to seek support. Speaking with a GP or psychologist can help you make sense of what you're feeling and explore ways to recover.

In some cases, taking stress leave from work can provide the space you need to rest, reset, and care for your wellbeing.

Final thoughts

Stress in small amounts is a part of life, but it doesn’t have to run your life. By learning to recognise the different types of stress and using simple strategies to manage them, you can build resilience and reduce the risk of more serious mental health challenges.

You don’t need to wait for your stress to be too stressful to adjust your routines or seek support. Early intervention is still better than a cure, and a qualified therapist can help you regardless of what type of stress or mental health challenges you are going through.