Different types of stress and how to manage!
November 5 is International Stress Awareness Day! (I know, every day is a holiday or awareness day for something!) But this is a great opportunity to talk about the different types of stress we all experience and some quick ways we can manage stressful situations in the moment. So often, stress is just considered in that one word: stress. When we don’t categorize and label stress, it can be harder to find coping mechanisms that will work and get us through those tough situations.
According to Dr. Adrian Jacques Ambrose at the Columbia University Irving Medical Center, there are four different types of stress: acute, episodic acute, chronic, and eustress. Sometimes, stress can be good, it can last a long period of time, or it can be short and handled quickly. Let’s explore these different areas of stress and how you can better cope.
Acute Stress
This is short-term stress and usually tied to a very specific cause. You feel tired, grumpy, or depleted, and you can generally articulate why. Perhaps your kiddos are sick. Maybe traffic is bad and you’re trying to get to an important appointment on time and can’t be late. Maybe you’ve missed a deadline for work or school and it will negatively impact you. There are lots of definitive events like this that can cause stress, and that stress is generally resolved after the cause is gone or you find a solution.
How do you deal with it, though? All these potential circumstances are in the moment, and it’s tough to think about anything outside of that moment, especially if you have to jump into action. Here are some potential things that can help, but keep in mind that not all of these may be applicable. It’s situational!
Stop what you’re doing and take a deep and measured breath. Studies show that deep breathing can have a huge impact on stress, blood pressure, anxiety, and depression. You want to make sure these breaths are full and deep in your belly. If it all stays in your chest, you might get closer to hyperventilating. You can learn more about deep breathing from a physical therapist here.
After you take that deep breath and re-center yourself, think of solutions! So often when we’re experiencing acute stress, we stay focused on the problem. That can get us spiraling and thinking only of the negative consequences. It is so hard to pull yourself out of that, but you can do it! If you catch yourself only thinking about how bad things are, ask yourself how they can be better. Push yourself to get into that solution-focused mode of thinking!
Episodic Acute Stress
If you experience acute stress frequently and it’s caused by similar issues such as your lifestyle, then that it is episodic acute stress. For example, let’s say you’re a ballet dancer. Before every single show, you feel more than just stage fright and jitters. You have all the classic signs of pure stress and anxiety, and even after you perform your stunning dance, that acute stress lingers.
Work can be the underlying cause of episodic acute stress, but you can also experience it frequently due to your own emotional regulation. If you find yourself dealing with acute stress in social situations or relationships, it might be a sign that the way you perceive the world causes it.
Managing these episodes of acute stress requires more than a deep breath and some meditation. If work, lifestyle choices, or certain friendships routinely trigger these episodes for you, then it might be wise to consider making some changes in your life. Seeking help from a therapist might be the best course of action, and TTS has lots of therapists who can help you. But, if you need something to help you in the moment, here is a simple writing exercise that can get you started:
Get out some paper and find a quiet moment to write out your answers to the following questions:
How often am I feeling stressed?
What is going on around me when I start feeling stressed?
Who is around me when I start feeling stressed?
Are there common thought patterns I have when I feel stressed?
How much joy do I get out of these situations that also cause me stress?
If I stopped doing this thing causing me stress or stopped hanging out with these people that cause me stress, how different would my life look?
When I am feeling stressed, am I thinking only of the present moment, or do I find myself focusing on times I felt this stressed before in different circumstances? (This might help you determine if you are stressed or triggered.)
After responding to those questions, take some time to consider if your answers point to a need for change.
We talked about work and social situations causing episodic acute stress, but there are tons of other situations that may be completely out of your control. Parents, students, people of color, LGBTQAI+ folks, and so many more people repeatedly experience acute stress because of external factors. In those situations, you can’t necessarily just decide to make changes and experience less stress. Working with a therapist to explore those feelings and connect you with the right advocacy groups to lift you up can help. You can always reach out to us.
Chronic Stress
Oh boy, this is the big one. Chronic stressed is caused by ongoing situations that just feel inescapable. It feels like you can never dig yourself out of debt and financial trouble. Maybe you are struggling to find a doctor for chronic physical health issues. Maybe you feel trapped in a very bad relationship. This kind of stress seriously impacts your nervous system and mental health. People who experience chronic stress need help, and they need resources.
If you are not ready for a mental health journey but you know you need help, you can still reach out to us. We have a wealth of information and so many resources to connect you with. If you just need help finding the right services for you, we will be there. You can contact our admin support directly: admin@thetherapeuticstudiollc.org.
Eustress
Let’s end on a positive note. As we said earlier, not all stress is bad. It can motivate us, improve our health, and show us what we love and what we’re excited about. You can find energy, grow your brain, and learn so much. Those first date flutters, the minor stage freight before sharing your talents and vision with the world, and that little rush as you get close to a deadline, knowing that you are on a roll and bursting with ideas, all these things are examples of good stress, of eustress.
I hope this article provided you some insight and food for thought. Feel free to comment, reach out with questions, or share your own strategies for dealing with stress!
