Stress is a natural physiological and psychological response to demands placed on us. While short-term stress can be beneficial, helping us to perform under pressure, chronic or excessive stress can have detrimental effects on our physical and mental health. This guide, reviewed by our Medical Advisory Board, explores the different types of stress, their symptoms, and evidence-based strategies for managing them effectively.
Medically Reviewed: All clinical information on this page has been reviewed for accuracy by Dr. Emily White, RD.
Types of Stress
Stress can be categorized in several ways, depending on its duration and impact:
- Acute Stress: Short-term stress that arises from recent or anticipated demands and pressures. It's the most common form of stress.
- Episodic Acute Stress: When acute stress occurs frequently, leading to a life of constant rush and pressure.
- Chronic Stress: Prolonged and constant stress that can have serious health consequences if not managed.
Impact of Stress on Health
Chronic stress can affect nearly every system in your body, leading to a range of physical and mental health issues:
- Physical: Headaches, muscle tension, fatigue, digestive problems, increased blood pressure, weakened immune system.
- Mental/Emotional: Irritability, anxiety, depression, difficulty concentrating, feeling overwhelmed, sleep disturbances.
Evidence-Based Stress Management Strategies
Managing stress effectively is crucial for maintaining overall health and well-being. Here are some evidence-based strategies:
- Mindfulness and Meditation: Practices that help you focus on the present moment, reducing rumination and worry.
- Regular Physical Activity: Exercise is a powerful stress reliever, releasing endorphins and improving mood.
- Healthy Diet: Nutrient-rich foods support brain health and can help regulate mood. Avoid excessive caffeine and sugar.
- Adequate Sleep: Prioritize 7-9 hours of quality sleep per night to allow your body and mind to recover.
- Time Management and Prioritization: Learning to organize tasks and set realistic goals can reduce feelings of overwhelm.
- Social Support: Connecting with friends, family, or support groups can provide emotional relief and different perspectives.