Stress is like that uninvited guest who shows up at the worst times—it’s unavoidable and sometimes overstays its welcome. Stress is a normal part of life, but understanding the different types of stress is key to protecting your mental and physical well-being. Some stress can be good. It can push us to meet deadlines or react quickly in emergencies, but it can take a serious toll on our mental and physical health when it becomes too much or lasts too long.

Statistics show that stress is hitting many people hard, causing most adults to lose sleep over health, financial worries, and work stress. Adults in their thirties and forties feel it the most, usually due to money concerns.

There are three main types of stress: acute, episodic acute, and chronic stress. Acute stress is short-lived and usually goes away once the situation is over. Episodic stress happens when acute stress becomes a repeating pattern. Then, there’s chronic stress, which can linger for weeks, months, or even years.

While small doses of stress can keep us motivated, prolonged stress can lead to burnout, anxiety, and even physical illness. So, how can you handle stress effectively? In this blog, we’ll break down the different types of stress, explore their signs and symptoms, and share strategies to help you handle them in a healthy way.

Stress is the body’s response to challenges, pressure, or perceived threats, and it’s not always a bad thing. Short-term stress can help us stay focused, alert, and ready to tackle difficult situations. But when stress becomes too frequent or overwhelming, it can take a toll on our mental and physical health.

At its core, stress is the body’s response to a demand or challenge—whether it’s an approaching deadline, a tough conversation, or even something as simple as running late. Our nervous system kicks into high gear when stressed, triggering the fight-or-flight response.

How the fight-or-flight response works

Imagine crossing the street when a car suddenly speeds toward you. Your heart races, your muscles tense, and you leap to safety—this is your fight-or-flight response in action. It’s an ancient survival mechanism controlled by the sympathetic nervous system that prepares your body to escape danger or confront it.

Two key stress hormones fuel this response: adrenaline and cortisol. Adrenaline acts like an emergency alarm, boosting heart rate, oxygen flow, and alertness for quick action. Cortisol follows, sustaining energy, regulating blood sugar, and pausing non-essential functions like digestion to prepare you for survival.

While this system is crucial in emergencies, modern life can trigger it too often. When stress becomes chronic, elevated levels of these hormones can lead to exhaustion, anxiety, and health issues. That’s why stress management is essential—our bodies aren’t meant to stay in fight-or-flight mode all the time.

We’ve all experienced that sudden rush—your heart races, your palms get sweaty, and your mind kicks into overdrive. Maybe it’s an unexpected deadline, a near-miss accident, or public speaking anxiety.

This is acute stress, and it’s your body’s immediate reaction to a challenge or perceived threat. While it can feel intense, acute stress is temporary.

This type of stress activates the fight-or-flight response, with stress hormones to sharpen focus, increase heart rate, and prepare you to react quickly. Common triggers include sudden deadlines, public speaking, conflicts, or near-miss accidents. While these situations can feel scary in the moment, the body typically returns to a calm state once the incident passes.

Symptoms of acute stress

Acute stress affects the body and mind in different ways:

• Increased heart rate, rapid breathing, muscle tension, sweating.

• Anxiety, irritability, or feeling temporarily overwhelmed.

• Racing thoughts, difficulty concentrating, and momentary mental blocks.

The good news? These reactions are normal and designed to help you respond quickly to challenges. Once the stressful moment is over, your body naturally calms down. Short-term stress (known as eustress) can even be helpful, boosting motivation and enhancing performance—like the adrenaline rush before a big test that helps you focus.

How to handle acute stress

Recognizing stress and using simple coping strategies can help you deal with it effectively:

• Deep breathing

• Mindfulness and meditation

• Time management

• Exercise

Acute stress is a normal part of life, but if it happens too frequently, acute stress can escalate into episodic acute stress, which may lead to chronic anxiety and burnout. Learning how to navigate it can make a big difference in how it impacts your well-being. By practicing these simple techniques, you can handle life’s surprises more easily and prevent stress from becoming a long-term problem.

Episodic acute stress falls between acute and chronic stress—it’s more than an occasional reaction but not as relentless as chronic stress. It occurs when stressors pile up before you’ve had time to recover, leaving you feeling like stress is constant and never-ending.

People who experience episodic acute stress often take on too much at once, whether in work, relationships, or personal obligations. This type of stress is common among those with high-pressure jobs or Type A personalities—highly competitive, perfectionistic, and always in a hurry. Chronic overthinkers and those who struggle with overcommitment are also at risk, constantly worrying about what could go wrong or pushing themselves beyond their limits.

Symptoms of episodic acute stress

Because this type of stress is frequent, the body doesn’t get a chance to fully recover, leading to:

• Physical symptoms: Frequent headaches, high blood pressure, chest pain, digestive issues.

• Emotional symptoms: Anxiety, irritability, a short temper.

• Cognitive symptoms: Racing thoughts, trouble focusing, feeling mentally drained.

• Sleep issues: Insomnia, restlessness, waking up exhausted.

How to cope with episodic acute stress

If left unmanaged, episodic acute stress can increase the risk of heart disease and high blood pressure and lead to burnout and mental exhaustion. Relationships can also suffer, as constant worry and irritability may strain interactions with others.

The key to managing episodic acute stress is self-awareness and intentional lifestyle changes:

• Recognize stress triggers – Keep a journal or reflect on recurring stress patterns.

• Reframe your mindset – Shift from overanalyzing stressors to focusing on what you can control.

• Set boundaries – Learn to say no and prioritize tasks to avoid overcommitment.

• Maintain healthy habits – Get enough sleep, eat nutritious foods, and stay active to build resilience.

• Seek professional support – Therapy, coaching, or structured stress management programs can provide valuable tools and guidance.

If you’re feeling constantly overwhelmed, take a step back and evaluate what’s within your control. Small lifestyle changes can help break the cycle before stress escalates into chronic stress. Prioritizing self-care isn’t optional—it’s essential for mental and physical well-being.

Stress is a natural part of life, but when it lingers for weeks, months, or even years, it can become chronic stress—one of the most harmful types of stress.

Unlike acute stress, which comes and goes, chronic stress is a constant presence, wearing down both the body and mind. It often stems from ongoing challenges like financial struggles, a toxic work environment, unresolved trauma, or the stress of caregiving for a loved one with a long-term illness. For some, chronic stress is the result of living in unsafe or unstable conditions where daily survival feels uncertain. Whatever the cause, this persistent stress can seriously affect overall well-being if left unmanaged.

Symptoms of chronic stress

Because chronic stress is ongoing, its effects build up over time, leading to both physical and mental health problems. Many people with chronic stress experience chronic pain, headaches, digestive problems, and a weakened immune system, making them more vulnerable to illness. The emotional impact can be just as severe, leading to feelings of depression, hopelessness, and mental exhaustion. Over time, chronic stress can also affect cognitive function, causing forgetfulness, difficulty concentrating, and a persistent mental fog that makes even simple tasks feel overwhelming.

Long-term consequences of chronic stress

The long-term health risks of chronic stress are alarming. Unchecked stress can increase the risk of serious health issues, including heart disease, diabetes, stroke, and obesity. The constant flood of stress hormones makes it harder for the body to fight infections and recover from illnesses. On a mental health level, chronic stress raises the likelihood of developing anxiety disorders, depression, and even PTSD. Over time, these effects can add up, potentially shortening a person’s lifespan if the stress isn’t addressed.

How to manage chronic stress

Managing chronic stress isn’t about eliminating all stressors—sometimes, life circumstances make that impossible—but rather learning how to cope in healthier ways. Making lifestyle adjustments can help reduce the intensity of stress. Regular exercise, a balanced diet, and proper sleep are essential for keeping the body strong and resilient. Cutting back on caffeine, alcohol, and processed foods can also help regulate mood and energy levels, making it easier to manage stress.

For many, therapeutic interventions are an important part of stress management. Cognitive Behavioral Therapy (CBT) can help reframe negative thought patterns, while meditation and deep relaxation techniques can calm the nervous system. Social support is also crucial—leaning on family, friends, or support groups can provide comfort and perspective during difficult times.

Ultimately, addressing chronic stress requires long-term solutions that target the root cause. This might mean changing jobs, seeking financial planning assistance, or working through past trauma in therapy. While different types of stress affect people in various ways, chronic stress is one of the most damaging. Recognizing its impact and taking proactive steps to manage it can help protect mental and physical health in the long run.

Stress is an unavoidable part of life, but that doesn’t mean it has to control you. Understanding how you handle stress and recognizing your personal stress triggers can make a huge difference in your overall well-being. One of the best ways to start is by keeping a stress journal. Writing down stressful moments and how you felt and responded can help you identify recurring patterns in your feelings and behaviors. Noticing these patterns allows you to take proactive steps before minor stressors turn into chronic stress.

Once you’ve identified your stress triggers, the next step is finding effective ways to manage them. Regular exercise and movement—like yoga, walking, or strength training—can release tension and boost mood. Practicing mindfulness and relaxation techniques, like meditation, deep breathing, or progressive muscle relaxation, helps calm the nervous system and lower chronic stress levels. Healthy time management is also key; prioritization, to-do lists, and time blocking can prevent last-minute stress and help create a sense of control.

If stress feels persistent or overwhelming, reaching out for professional support can be a game-changer. Mental health professionals can help you navigate stress in a healthier way, offering personalized coping strategies and emotional support. Therapy, coaching, or support groups provide a safe space to talk through challenges and find practical solutions.

Pacific Health Group is here for you if you’re struggling with stress and looking for help. Our team of therapists can provide guidance and support tailored to your needs. Call 1-877-811-1217 or visit www.mypacifichealth.com to take the first step toward a healthier, more balanced life.