If you’re feeling overwhelmed right now, you’re not alone. Stress is one of the most common health complaints in the modern world—and one of the most misunderstood.
While a little stress can be motivating, chronic stress can lead to serious mental and physical health issues. Understanding the different kinds of stress you may be experiencing is the first step toward managing it effectively.
According to the American Psychological Association (APA) there are SIX major types of stress.
In this guide, we’re diving in and giving you practical tips to manage stress naturally through lifestyle habits like exercise, mindfulness, sleep, and nutrition.
Let’s take a deep breath and dig in.
What’s inside the guide
Why Managing Stress Matters
Before we get into the types, let’s talk about why stress relief is so important.
Unmanaged stress affects nearly every system in your body. According to the American Psychological Association, chronic stress is linked to:
- High blood pressure
- Increased risk of heart disease and stroke
- Insomnia and sleep disruption
- Digestive issues
- Weakened immune system
- Anxiety and depression
The good news? You can take control. Identifying the kind of stress you’re dealing with makes it easier to choose the right strategies to reduce it. So let’s break it down.
The 6 Major Types of Stress
1. Acute Stress
This is the most common types of stress and one you’ve probably felt today. It’s your body’s immediate reaction to a new or challenging situation—like getting cut off in traffic or rushing to meet a deadline.
Acute stress isn’t always bad. In fact, it can temporarily boost your energy and focus thanks to a surge in adrenaline and cortisol. But frequent exposure, even for short bursts, can eventually wear your body down.
Common signs:
- Increased heart rate
- Shortness of breath
- Sweaty palms or tense muscles
- Irritability or nervousness
Stress relief tips:
- Practice box breathing or mindfulness meditation
- Take a short walk outdoors
- Use aromatherapy (lavender and eucalyptus are favorites)
2. Episodic Acute Stress
If acute stress happens too often or in rapid succession, it becomes episodic acute stress. This kind is common in people who live high-pressure lives—think caregivers, multitasking parents, or high-achieving professionals.
Over time, it can increase your risk for cardiovascular issues, anxiety disorders, and digestive problems.
Common signs:
- Frequent headaches or stomach issues
- Difficulty concentrating
- Short temper or mood swings
- Persistent tension or muscle pain
How to reduce episodic stress:
- Create a realistic daily schedule with time blocks for rest
- Learn to say “no” to unnecessary obligations
- Establish a regular yoga or workout routine
3. Chronic Stress
This is one of the most damaging types of stress—and also the hardest to recognize because it becomes your “new normal.” Chronic stress comes from ongoing life pressures such as toxic relationships, financial hardship, or job dissatisfaction.
Left unmanaged, it’s been linked to serious health conditions including:
- Heart disease
- Type 2 diabetes
- Depression and anxiety
- Digestive disorders
Chronic stress symptoms:
- Low energy or fatigue
- Insomnia or oversleeping
- Weakened immune function
- Emotional numbness or burnout
Stress-reducing lifestyle changes:
- Prioritize sleep hygiene and wind-down routines
- Build a support system with friends, therapists, or support groups
- Use journaling or guided reflection to identify stress triggers
4. Traumatic Stress
This is caused by experiencing or witnessing a traumatic event, such as a natural disaster, accident, abuse, or violence. It can lead to post-traumatic stress disorder (PTSD) and long-term mental health challenges.
Common symptoms:
- Flashbacks or intrusive thoughts
- Emotional numbness or detachment
- Avoidance of people, places, or things
- Hypervigilance or exaggerated startle response
How to heal from traumatic stress:
- Seek professional help from a trauma-informed therapist
- Try EMDR (Eye Movement Desensitization and Reprocessing) or somatic therapy
- Use grounding techniques like 5-4-3-2-1 sensory scans
5. Psychological Stress
This type of stress originates from your own thoughts and internal dialogue. It includes feelings of hopelessness, low self-worth, and anxiety—and it can be fueled by negative self-talk or perfectionism.
Symptoms to watch for:
- Rumination or obsessive thinking
- Low self-esteem
- Difficulty relaxing even when things are “fine”
- Overwhelm from imagined future events
Simple ways to reduce psychological stress:
- Replace negative self-talk with affirmations
- Limit exposure to news and social media
- Try CBT-based journaling prompts
6. Physiological Stress
This type is physical stress caused by illness, injury, or lack of sleep. Your body interprets this kind of stress as a threat, releasing stress hormones that disrupt your immune system and mood.
Physical stress signs:
- Muscle aches or fatigue
- Skin breakouts or gut issues
- Frequent colds or infections
- Hormonal imbalances
How to manage physical stress:
- Prioritize nutrient-dense meals and hydration
- Take rest days from intense workouts
- Focus on sleep, sunlight, and gentle movement
Final Thoughts: You Can Take Control of Stress
Whether you’re dealing with acute tension from your commute or the weight of long-term burnout, there are ways to manage all types of stress without medication or extreme lifestyle changes.
Start by identifying the types of stress in your life. Then pick one small action you can take today—maybe it’s drinking more water, going for a walk, or turning your phone off an hour before bed.
Stress may be inevitable, but chronic stress doesn’t have to be your norm.
RELATED: Save This Post for When a Stressful Day Needs a Reset
Frequently Asked Questions (FAQs) About Stress
What is the most common type of stress?
Acute stress is the most common type. It typically occurs in response to short-term challenges like deadlines, traffic, or public speaking. While it can temporarily increase performance, repeated exposure without recovery can be harmful.
How can I tell if I’m experiencing chronic stress?
If you feel constantly overwhelmed, fatigued, and unable to relax, or if stress seems to last for weeks or months without relief, you may be experiencing chronic stress. Physical symptoms like headaches, insomnia, and digestive issues are also common.
Can stress cause physical symptoms?
Yes. Stress can manifest physically through headaches, muscle tension, stomach issues, fatigue, and even weakened immunity. Long-term stress may also contribute to conditions like heart disease and high blood pressure.
What are some natural ways to manage stress?
Natural stress management techniques include deep breathing exercises, mindfulness meditation, regular physical activity, quality sleep, hydration, journaling, and reducing screen time. Building a strong support system is also essential.
When should I seek help for stress?
If stress begins to interfere with your daily life, work, or relationships—or if it causes ongoing anxiety or depression—it’s time to seek professional support from a therapist or healthcare provider.
