Types of stressors: what's really causing your stress
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the types of stressors, from everyday triggers to chronic stress. Learn what stressors are and how to manage them for calmer, more balanced days.
Stress is a part of life that in many ways is unavoidable. Sometimes, stress manifests as that nagging feeling that keeps you up at night. Other times it’ll show up as the tension in your shoulders after a long day, or the racing thoughts that won't let you relax.
But it turns out that not all stress is created equal. In fact, it can be categorized into different types, and each type of stress has its own unique set of triggers, or stressors. Understanding these types of stress and their stressors is the first step toward managing stress effectively.
What is stress?
Stress is a natural response of the body to any demand or threat. When you sense danger, whether real or imagined, your body's defenses kick into high gear in a rapid, automatic process known as the "fight-or-flight" response.
While this response is designed to protect you in emergencies, when constantly activated by the stresses of everyday life, it can wear your body down and lead to serious health problems. That's why it's so important to understand where your stress is coming from and how best to manage it.
Physical signs of stress
Stress isn't just a mental or emotional experience, it can manifest physically in various ways. Some of the common physical signs of stress include:
Headaches or migraines
Muscle tension or pain
Chest pain
Fatigue
Changes in sex drive
Upset stomach
Sleep problems
It's important to note that these symptoms can also be caused by other health conditions. If you're experiencing any of these for extended periods of time, it's always a good idea to consult a healthcare provider to rule out other potential causes.
The surprising benefits of stress
Not all stress is bad. In fact, in some cases, positive stressors can be exciting and motivating. Eustress, or positive stress, can help you accomplish tasks, meet challenges, and can even be a thrill.
What is eustress?
Not all stress is bad. Some positive stressors can actually be exciting and motivating. Eustress, or positive stress, is short-term and manageable, and instead of draining you it tends to energize you and give you a sense of purpose. Think starting a new job or planning a wedding.
It's a useful reminder that we don't have to dread stress entirely, since some forms inspire growth. The goal is balance: harnessing eustress for motivation while keeping negative stressors in check through self-care.
The 3 types of stress and their stressors
Stress can be categorized into three main types: acute stress, episodic acute stress, and chronic stress. Each type has its own characteristics, symptoms, duration, and treatment approaches.
1. Acute stress
Acute stress is a short-term type of stress that can be exciting but exhausting if it's too intense. It's the body's immediate reaction to a new challenge, event, or demand. Here are some everyday stressors that can cause acute stress:
Unexpected responsibilities or costs: A surprise bill or an unexpected task at work can trigger acute stress.
Sudden changes: This could be a job loss, a breakup, or any other sudden negative change in your life. But it can also include positive changes, like having a baby or moving to a new city.
An argument: A heated argument with a friend, partner, family member, or coworker can cause acute stress.
An exciting or scary event: Whether it's a roller coaster ride, a big presentation, or a first date, these events can cause acute stress.
Environmental stressors: Noise, extreme weather conditions, and temporary disturbances fall under this category.
In the case of experiencing acute stress, you may find it helpful to have some mindfulness tools at your disposal. When you feel that adrenaline rush, or that anxiety spike that accompanies acute stress, turn to relaxing practices.
💙 Guided meditations like, Calm Your Heart with Deeper Breaths with Dr. Julie Smith can help you feel more grounded.
2. Episodic acute stress
Episodic acute stress is when acute stress happens frequently. People with episodic acute stress often feel like their life is chaotic and drama-filled. Here are some common stressors for episodic acute stress:
Work overload: Constantly having too much work and tight deadlines can lead to episodic acute stress.
Juggling multiple roles: If you're balancing many roles, like being a parent, a student, and an employee, you might experience episodic acute stress.
Financial stressors: Ongoing struggles with finances, paying bills, and economic uncertainty often fall into this category.
Technological stressors: The constant stream of digital notifications and adapting to new technologies may lead to recurring stress.
If you find yourself dealing with episodic acute stress consider implementing daily mindfulness practices into your routine. Knowing that you’ll have a few moments of calm each day can help a busy mind or stressed brain to know that relief is imminent.
💙 Daily practices like Daily Calm with Tamara Levitt, can be your safe haven during times of episodic acute stress.
3. Chronic stress
Chronic stress is the most harmful type of stress. Long-term stress feels unending and inescapable, like the stress of a bad marriage or an extremely demanding job. Here are some situations that can cause chronic stress:
Social and relationship stressors: Ongoing conflicts, misunderstandings, or loneliness in interpersonal relationships (especially within marriage and family) may cause chronic stress.
Poverty: Constant financial stress and worry about money can cause chronic stress.
Health-related stressors: Managing a chronic illness or ongoing mental health issues could lead to persistent stress.
Job stress: If your job is constantly demanding and unrewarding, it can lead to chronic stress.
Personal stressors: Deep-seated fears, anxieties, and perfectionism can lead to chronic stress.
Existential stressors: Background worries, e.g. about climate change and natural disasters, can pile up.
If your stress is chronic then it might be helpful to talk with a professional. Practices like cognitive behavioral therapy, or EMDR can help reduce the trauma response in the brain. Daily practices can help too, especially ones that get you moving.
💙 Consider trying a guided practice like Daily Move with Mel Mah to help deal with chronic stress.
Everyone's experience with stress is different. What causes stress for one person might not cause stress for another. The key is identifying what causes stress for you, so you can manage it effectively.
10 tips to help you take charge of stress
Feeling weighed down by stress? With the right strategies and tools in place, you can minimize its impact and keep yourself in a better frame of mind. The first few tips help you understand the stress you're dealing with, and the rest are reliable tools to cope. It helps to have them ready before stress hits.
1. Recognize the stress type: Is your stress temporary or ongoing? Identifying whether your stress is situational or chronic is important in helping you deal with it effectively.
2. Pinpoint the source of stress: Isolate exactly where the stress stems from, whether that's work, family, or finances.
3. Check your reaction to stress: Do you tend to panic or stay calm when you're stressed? Being aware of your natural responses can help you better manage them. Sometimes it's not the trigger itself but your reaction to it that causes the stress.
4. Make mindfulness a habit: Even 5 minutes per day focusing on your breath, doing a body scan, or observing thoughts without judgment can work wonders. Journaling or short micro-breaks through the day can help too.
5. Get your body moving: Whether you're hitting the gym or just taking a stroll outside, physical activity boosts mood and melts tension.
6. Adjust what you can: Make environmental changes or tweak your schedule where possible to recover from stress more quickly. Small shifts to your surroundings can take the pressure off before it builds.
7. Fuel up on healthy foods: A balanced diet with lots of whole foods gives your body the strength to handle stress. Load up on the good stuff!
8. Prioritize quality sleep: Aim for a consistent schedule of 7-9 hours of nightly sleep. Proper rest equips you to combat stress.
💙 Having trouble sleeping? Try a sleep-centric meditation like A Woodland Stroll to Sleep with Prof. Megan Reitz.
9. Tap into social support: Surround yourself with positive people and take time to connect with loved ones. Social ties (of the right kind) are stress-reducing.
10. Seek professional help if needed: If stress feels overwhelming, support is available. Therapists can provide coping strategies tailored to you. Remember, there's no shame in getting the help you need to live a happy, healthy life.
Take control of your stressors with Calm
The Calm app offers numerous guided meditations, soothing music, and programs to help you unwind, relax, and reduce stress:
The Daily Calm is a 10-minute meditation that can be incorporated into your daily routine.
Calm also offers a 7-day program for beginners to meditation.
For a more in-depth approach to stress, check out our Managing Stress Workbook.
With a commitment to self-care and consistency, you can minimize stress and feel more at peace. Inner calm awaits!
Handling stress FAQs
What is stress?
Stress is a natural response of the body to any demand or threat. It's your body's way of protecting you. When working correctly, it helps you stay focused, energetic, and alert. But beyond a certain point, stress stops being helpful. Instead, it can damage your health, mood, productivity, relationships, and quality of life.
What are the types of stress?
Stress can be categorized into three main types: acute stress, episodic acute stress, and chronic stress. The different kinds of stress each have a unique blend of qualities, signs, timeframe, and strategies for relief.
What are the 4 major types of stressors?
The concept of these four major types of stressors was developed by Dr. Karl Albrecht, a management consultant and organizational psychologist. In his book "Stress and the Manager," he proposed this classification to help individuals better understand and manage their stress.
Time Stress: This type of stress is associated with the pressure of time or the lack of it.
Anticipatory Stress: This is stress about future events.
Situational Stress: This type of stress is triggered by specific situations that are out of your control, such as an unexpected bill or a family emergency.
Encounter Stress: This stress is related to interactions with other people. It could be due to a difficult relationship, a conflict, or dealing with people who drain your energy.
How can I manage stress?
There are several ways to manage stress, including daily mindfulness exercises, regular physical exercise, healthy eating, and getting enough sleep. It's also important to balance work and leisure time, stay connected with family and friends, and have a sense of humor. If you feel like you can't manage stress alone, seeking help from a health professional is vital.
Can stress be positive?
Yes, stress can be positive when it helps you avoid danger, meet a deadline, or keep your mind focused. This type of stress is known as eustress. It's short-term, and it's usually perceived as within our coping abilities. It's also often seen as a motivator, and it can be exciting.
What are stressors?
Stressors are the specific triggers behind a stress response, the "what" that sets off the "how you feel." They're often sorted two ways: by how long they last (short-term, like a surprise expense, versus long-term, like ongoing money worries) and by where they come from (external, like a noisy environment, versus internal, like perfectionism). Naming your own stressors is the first step toward managing them, which is why identifying the source matters more than the label you give it.
What is the definition of a stressor?
A stressor is anything that prompts the body or mind to react with stress, whether that's a demand, a change, or a challenge. It's worth knowing that stressors aren't only negative. Some are positive and energizing, a category known as eustress, which you can read more about in the section above. Whether a stressor helps or harms often comes down to how intense it is and how well you're equipped to cope with it in the moment.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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