Understanding the different types of stress

Key Points

• Stress is a biological response to a real or perceived threat that can impact your physical and mental health.
• There are two broad types of stress – acute and chronic.
• 72% of Australians feel stress impacts their physical health, and women are more likely to experience high levels of stress than men.

How often do you catch yourself feeling overwhelmed or saying, ‘I’m just stressed’? Everyone experiences stress at some point, though the cause and intensity can vary from person to person.

Although stress can feel unsettling and even scary or disorientating, it’s actually a useful evolutionary response designed to help you cope and adapt during challenging times. Below, we explore how different types of stress affect your body and what you can do to stress less each day.

Exploring the different types of stress

Before we break down different kinds of stress, it’s helpful to understand the function of stress and why it occurs.

Stress is a biological response to a real or perceived threat. Think of it as a natural coping mechanism triggered by your body when faced with something uncertain or unexpected.

Sarah Gray, a Registered Pharmacist and Nutritionist, describes stress as a normal response to a difficult situation.

“It might be worrying about a work deadline, going to school or having lots of things on your to-do list,” she explains. “The stress response in itself can actually induce a physical, emotional and behavioural reaction in your body.”

Despite what a Google search might suggest, the Australian Psychological Society recognises only two broad types of stress – acute and chronic. Variations exist within both types, and each can affect your physical and mental health differently.

Acute stress

Acute stress is a short-term response to a stressor. Typically, this kind of stress pops up now and then due to circumstances like giving a speech, meeting a work deadline, sitting an exam or managing an unexpected bill.

Acute stress generally resolves quickly and is, in some ways, beneficial for your body. Conversely, this kind of stress can result from a traumatic event that may require medical attention.

Chronic stress

When stress starts to feel like a leaky tap you can’t turn off, it’s most likely chronic stress. Unlike acute stress, chronic stress is often born from prolonged worry and pressure that continues over an extended period of time. This type of stress can have serious consequences on your overall health and wellbeing if left unchecked. Stress can also be cumulative, piling up over time, driven by several triggers both acute and chronic in nature.

Short-term stress may help give a burst of adrenaline to help in situations like giving a presentation

How does stress affect the body?

When stress begins to settle in, it can affect your body in many ways, driven by activation of the sympathetic nervous system and what is commonly referred to as the ‘fight or flight’ response.

Although short-term stress can be helpful in dangerous situations or, for example, to boost adrenaline before a presentation, living with persistent and chronic stress may lead to various health issues. These can include an increased risk of heart health conditions, mild anxiety, other mental health disorders and a decline in cognitive and immune function.

Symptoms of stress include tense muscles in the neck, shoulders and back

What is a stress response? Let’s dig a little deeper

The stress response, AKA the fight or flight response, is an evolutionary survival mechanism that helped our ancestors gear up to fight off or flee from danger. When you feel stress, your body releases hormones like cortisol and adrenaline, which trigger the stress response.

In this heightened state, your heart rate increases to pump more blood and oxygen around your body, preparing you for a quick getaway. You can also experience a range of other physical reactions, including:

• increased heart rate and blood pressure
• rapid breathing and shortness of breath
• muscle tension and pain
• digestive upset and stomach pain

“There is also evidence to suggest stress may reshape the composition of the gut microbiome,” says Sarah, “due to hormones, inflammation and other things happening in the body.” When gut permeability is compromised, it can promote inflammation and may lead to leaky gut.

What are the symptoms of stress?

The symptoms of stress can make a grand and sometimes overwhelming entrance into your life, or they can slide in in more subtle ways. Common symptoms include:

• fatigue
• tense muscles in the neck, shoulders and back
• teeth grinding or jaw clenching
• sleep disturbances and insomnia
• high blood pressure
• headaches and migraines
• blurred vision
• loss of libido
• change in bowel habits
• chest pain and panic attacks
• feeling dizzy or fainting
• concerns with memory
• changes to your menstrual cycle
• digestive issues, like nausea, diarrhea and constipation
• skin conditions, like acne, psoriasis and eczema
• temperament and behavioural changes
• feeling overwhelmed, anxious or depressed

Keep in mind that stress affects people in different ways, so it can be challenging to identify when it’s at play. If you notice any of these symptoms, take a moment to reflect on what might be causing your stress levels to rise.

Stress in Australia: a look at the stats

Feeling stressed? You’re certainly not alone. Studies show that 72% of Australians feel that stress impacts their physical health, while 64% report an impact on their mental health.

The 2020-21 National Study of Mental Health and Wellbeing revealed that one in five Australians aged 16 to 34 experienced high or very high levels of stress at more than twice the rate of those aged 65 to 85.

Overall, the data showed that 15% of Australians between 16 and 85 experienced high or very high levels of psychological distress.

Who is most affected by stress?

Based on the study results, women were more likely to experience high levels of stress when compared to men, with 19% of women compared to 12% of men.

In heartening news, 3.4 million of our fellow Aussies sought support from a health professional to address their mental health rather than facing challenges alone.

It’s important to speak with a healthcare professional if you’re regularly experiencing the symptoms of stress

When the pressure is on, remember…

Stress is not always bad for you, but a little bit of stress every day can take a toll on your health and wellbeing.

If you’re regularly feeling overwhelmed or experiencing symptoms of stress, it’s important to explore the cause, make some lifestyle changes and talk with a healthcare professional if the problem persists.

Related:

• Understanding cortisol and stress levels
• Could good food lead to a good mood?
• 5 self-care hamper essentials

Sarah Gray is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. Sarah is the General Manager  of Health and Nutrition at healthylife and sits on the healthylife Advisory Board.

Reviewed by the healthylife Advisory Board May 2023.