Different types of stress: Causes and coping mechanisms

Stress is something everyone deals with—but not all stress feels the same, and not all of it is harmful. 

Some stress can help you grow. Other types can wear you down over time. That’s why understanding the different types of stress is so important. Once you know what kind you’re experiencing, it becomes easier to respond in a way that actually helps.

We’re breaking down the four main types of stress—acute stress, episodic acute stress, chronic stress, and eustress—so you can recognize what’s going on in your body and mind, and figure out how to manage it in a healthy, sustainable way.

Let’s take a closer look at what stress actually is—and why it affects everyone a little differently.

What is stress?

Stress is the body’s natural reaction to a challenge or demand. It kicks your brain and body into high gear, releasing hormones like adrenaline and cortisol to help you respond. This is often called the “fight or flight” response.

Short-term stress can actually be helpful. It can boost your energy and focus when you’re under pressure. But when stress doesn’t go away—or keeps coming back—it can start to chip away at your physical and mental health.

Long-term stress is linked to things like poor sleep, trouble concentrating, frequent headaches, burnout, and even heart problems. That’s why knowing the different types of stress matters—it helps you manage them before they spiral.

The 4 different types of stress

Each type of stress shows up a little differently. That’s where identifying your stress type can help.

Acute stress

This is the most common form of stress—and the kind most people experience on a regular basis. Acute stress pops up in reaction to a specific event or situation, like a deadline, a traffic jam, or an argument.

You might notice your heart racing, your breathing speeding up, or your muscles tensing. Maybe you get snappy or feel anxious out of nowhere. That’s acute stress doing its thing.

The good news? Acute stress usually doesn’t last long. Try deep breathing, stretching, or taking a short walk to help reset your system. Even just stepping away from your screen can make a difference.

Episodic acute stress

Some people experience acute stress so frequently that it feels like their default setting. That’s called episodic acute stress. It’s a never-ending state of constant pressure—always racing against the clock, waiting for something to go wrong.

People with this kind of stress might describe themselves as “always stressed” or “always in crisis mode.” It’s common among perfectionists, overthinkers, and people who are juggling more than they can handle.

If that sounds familiar, you’re not alone. But it’s important to break the cycle. Cognitive behavioral strategies (CBT), therapy, or even regular journaling can help you identify the thoughts and habits that are keeping you stuck. 

Chronic stress

Chronic stress is long-lasting and often tied to ongoing life challenges. Think: financial worries, an unhealthy job, relationship problems, or being a caregiver. You might not even realize it’s happening, because your body starts to normalize that stress response.

The trouble is, chronic stress can have serious effects. Over time, it can contribute to things like high blood pressure, sleep disorders, anxiety, and even memory problems. It’s also one of the hardest types of stress to recognize because it builds so gradually.

Managing chronic stress usually takes a mix of strategies. Healthy sleep, regular movement, and a solid support system are great places to start. Practicing mindfulness and talking to a mental health professional can also help you reset and rebuild.

Eustress

Not all stress is bad. Eustress is the kind that comes with positive changes or challenges—like preparing for a wedding, starting a new job, or moving into a new place. It can be exciting and energizing, pushing you to perform at your best.

But here’s the twist: even good stress can be draining. When you’re constantly in go-mode, your body doesn’t always get the rest it needs. So while eustress might feel more manageable, it still requires recovery.

If you’re in the middle of something exciting (but stressful), try building in moments of calm. Celebrate your progress, pause for reflection, and give yourself permission to take breaks—even when things are going well.

How to identify your stress type

Not sure which type of stress you’re dealing with? Many people don’t notice the signs until they’re deep in it. But once you start paying attention, patterns begin to appear.

Journaling can be a simple and powerful tool. Write down what’s going on when you feel stressed—what triggered it, how your body responded, and what helped. Mood tracking apps can also make it easier to spot trends over time.

Notice your body’s signals too. Headaches, jaw clenching, low energy, or stomach trouble can all be physical signs of stress.

And if you’re feeling overwhelmed more days than not, don’t wait to reach out. Talking to a counselor or therapist can help you figure out what’s really going on—and what to do about it.

Managing stress in a sustainable way

The truth is, stress isn’t going away—and that’s okay. It’s a normal part of life. But understanding the different types of stress can help you respond instead of react.

Whether you’re facing acute stress, dealing with chronic stress, or even navigating the buzz of eustress, progress matters more than perfection. Be patient with yourself. Small steps—like mindful breathing, brain games, or simply saying “no” more often—can have a big impact.

And when you're ready to strengthen your focus, clarity, and mental resilience, the Elevate app is a great place to start.

With over 40 science-backed brain training games, Elevate helps you build skills that make managing stress feel more doable. You’ll improve memory, processing speed, and emotional control—tools that help you handle whatever life throws your way.

Download the Elevate app today and start building the mental strength to handle any kind of stress—one small step at a time.