The Three Types of Stress and Proven Ways to Treat Them

We've all felt it — the unrelenting weight of stress pressing down, threatening to derail our mood, energy, and daily life. Whether it's a packed holiday calendar, mounting work pressure, family tension, or financial worries, stress can quickly take over.

But while it may feel hopeless in the moment, you can manage stress effectively, without spending hundreds on therapy.

That said, if you're struggling daily, know that seeking help from a professional is a sign of strength, not weakness. For milder cases or in-the-moment relief, try these expert-backed ways to reset, recharge, and calm your nerves.

What Exactly is Stress?

You know what it feels like, but what exactly is it? According to the World Health Organization (WHO), stress is "a natural human response that prompts us to address challenges in threats in our lives."

It affects both the mind and body. And if you've ever had a panic attack, you know it can feel terrifying.

There are three main types of stress:

• Acute Stress: The short-term kind triggered by something immediate.

• Episodic Stress: When acute stress becomes frequent.

• Chronic Stress: Long-term pressure that wears you down over time.

Types of Stress Explained

What is Acute Stress?

Despite its name, acute stress is anything but an adorable way to stay you're overwhelmed. Acute stresses are typically short-term, and the symptoms often develop quickly but don't last long. Examples of acute stress that you've likely experienced yourself include: loud noises, crowds, traffic, deadlines for work or school, losing your keys, etc.

• Emotional signs: Irritability, anxiety, brief bouts of sadness.

• Physical symptoms: Headaches, back pain, elevated blood pressure, dizziness, stomach trouble.

While uncomfortable, acute stress can sometimes be helpful. It keeps you alert and ready to act in urgent situations.

What is Episodic Stress?

All the little things that occur throughout your day, such as traffic jams and losing your phone, may seem innocuous at the time. Still, if these stressors occur too frequently, they can cause episodic stress.

Episodic stress is a type of acute stress; however, people who experience it often respond to normal, everyday stressors with intense or suicidal feelings. This can be because they're taking on too much and feeling too much acute stress to handle it. Like acute stress, episodic stress can affect your emotional and physical state.

This can feel more intense than it should and may include:

• Emotional signs: Angry outbursts, anxious spiraling, memory trouble.

• Physical symptoms: Nausea, racing heart, low libido, muscle tension.

Many Type-A personalities experience episodic stress due to overcommitment. It can also show up after trauma or significant life disruptions.

What is Chronic Stress?

This is the most dangerous kind. Chronic stress wears you down over time and can contribute to serious health problems, including cancer, strokes, heart attacks, violent behavior, insomnia, and depression.

Worse, people often normalize chronic stress and live with it for years. If you feel like you're "just wired this way" or that the stress will never end, talk to your doctor.

Common causes include high-pressure jobs, toxic relationships, financial instability, long-term caregiving, or global crises such as the pandemic.

Best Ways to Treat Stress in 2025

According to The American Institute of Stress, 55% of Americans reported being stressed during the day. With at least half of the U.S. population admitting to being stressed, know that you're not alone.

1. Cuddle Up With a Weighted Blanket

Studies suggest that weighted blankets can be effective at helping reduce anxiety, sleep disorders, and ADHD. This is because weighted blankets provide gentle pressure to the body, which can help activate your parasympathetic nervous system — the system responsible for lowering your heart rate when you are stressed.

A weighted blanket helps provide pressure therapy to the person snuggled up in it and gives them the feeling of being hugged, held, or swaddled. Look for one that's about 10% of your body weight.

2. Use Aromatherapy

Research shows that aromatherapy can help relieve anxiety and boost your mood quickly.

If you want some stress relief on the go, consider carrying lavender essential oil to smell, applying lavender-scented lotion to your skin, or investing in an essential oil stick to keep with you everywhere you go.

But be cautious, as essential oils can irritate those with asthma or skin sensitivities.

3. Download a Meditation or Breathwork App

You don't need to sit cross-legged for an hour. Apps like Headspace, Calm, Insight Timer, Breathwrk, or AI-guided Wysa offer 5-minute sessions, bedtime audio, and guided breathing. These tools help slow your heart rate and reduce cortisol.

Practicing consistent meditation and mindfulness can help reduce chronic stress.

4. Move Your Body

If you don't already have an exercise routine, it's never too late to start one. Fitness is not one-size-fits-all, so you want to find a routine that fits your interests and schedule. Try:

• Yoga or Pilates (gentle and grounding)

• Running, walking, or cycling (great for endorphins)

• HIIT or strength training (helps release tension)

Do what you enjoy. Even a 10-minute walk outdoors can shift your mood.

Exercise has been proven many times to improve physical health both inside and out, but studies suggest it can also play a role in alleviating acute and chronic stress.

5. Eat to Beat Stress

Stress often leads to poor food choices, including comfort carbs, sugar, and fast food. But these only worsen anxiety, blood pressure, and fatigue.

Focus on:

• Leafy greens, salmon, nuts, berries, bananas

• Hydration

• Avoiding caffeine late in the day

Adopting a healthier diet rich in nutrient-dense foods can help regulate cortisol levels, while also boosting your energy and mood.

6. Try a Digital Detox

Too much screen time fuels stress. Set app time limits, disable unnecessary notifications, and take screen-free breaks.

Even a 1-hour phone break before bed can reset your system.

7. Explore Cold Therapy

Brief cold exposure (like cold showers or contrast therapy) is gaining attention for improving mood and stress resilience. It stimulates the vagus nerve and floods the brain with feel-good endorphins. Start slow and consult your doctor.

Start Managing Stress Today

You don't have to live with chronic tension. Whether your stress is momentary or ongoing, there are simple, science-backed ways to calm your system.

And if your thoughts ever turn dark or you feel overwhelmed, please reach out to a mental health professional or call a support hotline. Help is always available.

Love this article? Read more feel-good, brain-boosting content at Your Life Buzz.

FAQs: Understanding Stress More Deeply

1. What are the three stages of stress called?

The three stages of stress, also known as the General Adaptation Syndrome (GAS), are:

• Alarm: The immediate reaction to a stressor (fight or flight)

• Resistance: The body adapts and tries to cope

• Exhaustion: Long-term exposure depletes your energy and defenses

2. How to deal with extreme stress?

If not already covered: Seek help immediately. Extreme stress may require intervention via therapy, medication, or lifestyle overhaul. Try grounding techniques (5-4-3-2-1), breathwork, and prioritize safety.

3. What are 5 warning signs of stress?

• Mood swings or irritability

• Trouble sleeping

• Digestive issues

• Fatigue or low energy

• Difficulty concentrating

4. How long does it take to recover from stress?

It varies from person to person and depends on their stress level. Mild stress can pass in hours or days. Chronic stress may take weeks or months to resolve, particularly with the aid of therapy or lifestyle modifications. Recovery isn't linear, progress happens over time.