What Are The Different Types Of Stress You Must Know About?

Are the events in your life stressing you out? It could be the loss of a loved one, a financial setback, work pressure and deadlines or personal problems. Whatever be the reason, what most people do not realize is that there are different types of stress.

Stress Hormones

When we sense danger, the hypothalamus located at the base of the brain reacts. It sends hormone and nerve signals to the adrenal glands that launch hormones as a response mechanism. One of the hormones released is adrenaline also popularly known as epinephrine. When adrenaline is released, it has the following effects on your body:

• Accelerates your heartbeat  
• Makes you breathe heavily
• Makes it simpler for muscles to use up glucose  
• Makes you perspire  
• Interferes with insulin production  
• Contracts the blood vessels to become redirected to the muscles

When these effects take place on the body, they can damage your system in the following ways:

• Insomnia
• Headaches  
• Anxiety
• Rapid weight gain  
• Makes you prone to stroke and heart attack  
• Damaged blood vessels  
• High blood pressure  

If you are under stress, you are likely to experience all or some symptoms as listed below:

• Sleep problems  
• Lowered libido  
• Digestive issues  
• Chronic pain in the body  
• Stiff joints and back  
• Fatigue  
• Lowered cognitive skills  
• Poor productivity  
• Eating too little or too much  
• Feeling irritable/emotionally unstable/overwhelmed  

Psychologists typically distinguish between 4 types of stress depending on how long it lasts. Learning about the various kinds of stress can help you overcome them. Here is a look at the different types of stress one usually encounters –

Chronic stress can put a person in a variety of physical and mental health problems and at times worsen existing diseases. Consult a doctor if you feel you are dealing with a lot of stress in your daily routine.

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

1. Physical Stress

Do you often feel sleep-deprived or perhaps spend hours dozing off on the couch? You might be dealing with physical stress. Physical stress refers to events and physical activities that wreak havoc on the human body. This includes stress brought on by inadequate sleep or oversleeping. For example, when you travel frequently or stay up late at the night, your body feels stressed and you feel lethargic.

Ways to Cope:

• Set realistic goals  
• Maintain a fixed sleep and walk time  
• Ensure to get 6-7 hours of sleep  
• Avoid alcohol, nicotine and caffeine before your bedtime  
• Practice meditation  
• Pamper yourself with a spa or healing massage session once a month

2. Emotional Stress

The pain of emotional stress can sometimes hit harder than any other type of stress. For instance, the stress one experiences due to a conflicted relationship tend to be more physically and mentally demanding than say the stress you experience after a hard day’s work at the office.

Ways to Cope:

• Listen to soothing music to relax your body and mind
• Practice mindfulness every day  
• Talk to someone you can trust with your emotions  
• Consult a therapist  
• Maintain a journal  

3. Acute Stress

Acute stress is the kind of stress that comes on rather quickly and often unexpectedly to throw you off balance. Even though this type of stress does not last long, it does leave you shocked for quite some time. For example – when you pick up an argument or a fight with a loved one or when you have an exam, for which you might not be well prepared.

Ways to Cope:

• Breathing exercises help to stabilize irregular heartbeat in times of stress  
• Cognitive reframing will help you to reshape your perspective toward a situation that is causing you stress  
• Practice 5-15 minutes of meditation once or twice a day  
• Progressive muscle relaxation helps to relax

4. Chronic Stress

Have you been experiencing headaches and palpitations for a prolonged time? If the answer is yes, then you could be suffering from chronic stress. These symptoms, along with insomnia, chest pain and low energy levels are the key characteristics of this type of stress. Chronic stress tends to occur daily, leaving you completely drained or burnt out, if not managed effectively. Once you reach the burnout phase, it is hard to stay motivated and accomplish your goals. Certain job environments, lack of recognition for achievements, unrealistic expectations and a highly demanding lifestyle can trigger chronic stress. Over time, such a condition can lead to a plethora of physical and mental health issues, including depression, anxiety, gastrointestinal diseases, and cardiovascular disorders.

Stress reduction techniques include many like Structured interventions, such as the Mindfulness-Based Stress Reduction (MBSR) program, provide participants with the opportunity to learn breathing meditation, body scanning techniques, and gentle, yoga-inspired physical exercises. Stress reduction plays an important role in preventing many lifestyle disorders such as diabetes and hypertension.

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

Ways to Cope:

• Build a strong support system comprising friends and family members who are also may be going through the same hardships as you
• Listen to music for a few minutes daily  
• Meditate regularly
• Exercise regularly to keep stress levels at a minimum  
• Eat healthy and nutritious meals  
• Consider online or offline therapy  
• Go on a short trip to the mountains or the beach, anywhere tranquil

Stress isn’t always bad. In small doses, it can motivate you to give it your best and help you perform under pressure. But if you frequently find yourself feeling overwhelmed or frazzled, then you should be looking for ways to get a grip on it.

Various kinds of stress-management techniques can help you cope with the different types of stress. Exercising, practicing slow breathing, as well as challenging and monitoring the way you perceive certain events, help a great deal in overcoming stressful situations. Managing stress is crucial to maintaining a fulfilling, healthy life.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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