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Ever felt swamped by the daily slog—juggling deadlines, social commitments, and endless chores? When the pressure mounts, and you're at a loss for what to do next.

And all you can think about is "THIS IS TOO MUCH!"

Stress is an all-too-familiar response to life's demands to the point that it's become part of our daily vocabulary. In fact, back in 2020 to 2021, 15% of Australian adults (16 and above) reported that they have experienced high or very high levels of stress. This is based on a study conducted by the Australian Bureau of Statistics.  What this tells us is that many of our mates have been through high stress situations, and you might’ve experienced it as well. 

It’s important to know that stress is not just an emotion we feel in the moment. It's actually something that can significantly affect our well-being if not handled properly. It creates different physical, mental, and emotional challenges for us. It can also affect how we perform in our everyday lives and our relationships. 

At MeHelp, we understand the different pressures you face, and we're here to help guide you through managing stress effectively. We created this article to help you better understand stress by giving you a clear and detailed understanding of its nature, effects, and strategies for managing it effectively. We hope that by knowing more about it, you'll be able to properly handle stress in your life, and be open to seek professional help if you need it.  

But first, what is stress?

Stress is our body's reaction to threats or difficult situations.

When our minds perceive a challenge or danger, our body responds with a chemical reaction that prepares us to either stay and confront the challenge or flee to safety. This “fight-or-flight” response can be beneficial in short bursts, especially when it helps you avoid danger or meet a deadline.

However, when we're stressed for a long time – like if you’ve been unemployed for months – or experience high levels of stress, it becomes harmful to the body. 
Another thing that’s important when we’re thinking about stress is that there are different types of it that we experience throughout our lives. These types of stress depend on the length and intensity of which we experience it, and how it shows up in our lives and the kind of impact it brings. 

That's why we need to be aware of the different types of stress.

Understanding the different types of stress is important for identifying and applying the right stress management techniques.

Acute Stress

What is acute stress? 

This type of stress is a response to short-term stressful events. It is typically temporary and is the body's immediate response to a perceived threat or challenge.

For instance, you narrowly avoided a car collision. After narrowly avoiding a car collision, you experience an immediate surge of shock and fear. This is usually accompanied by a racing heart, sweaty palms, and tense muscles. That’s your fight-or-flight response kicking in. The adrenaline rush heightens your senses, making you hyper-alert to everything around you. For the next few hours, you remain on edge. The physical symptoms like shallow breathing and muscle tension lingers. Emotionally, you feel a mix of relief and residual anxiety. The event loops in your mind, causing feelings of unease and jitteriness.

Where does acute stress come from? 

Acute stress can come from various scenarios. But more often, they come from either recent past events or anticipated events. Recent past events are stressful events that just happened like narrowly missing a collision or getting shocking news. Anticipated events on the other hand are those that are just about to happen like a presentation tomorrow, or a first date two hours from now. 

What does acute stress look and feel like?

When faced with acute stress, the body releases hormones like adrenaline and cortisol. This can lead to increased heart rate, rapid breathing, heightened alertness, and a surge of energy, all of which are part of the "fight-or-flight" response. Aside from these physical symptoms, you might also experience emotions such as fear, anxiety, or even excitement. Your mind will start to come up with different scenarios, and it’ll be hard to keep it quiet. 

What happens after experiencing acute stress? 

While acute stress is temporary, it can still cause feelings of distress, tension, and discomfort. These short-term effects typically subside a couple of hours after the stressful event. However, if acute stress occurs frequently (or becomes too intense) it can trigger symptoms like migraines, stomachaches, muscle tension, or elevated blood pressure. 

How to manage acute stress? 

The best way to deal with acute stress is by doing relaxation techniques before (or immediately after) the event. Moreover, for events that are within your control like a presentation or a test, it’s best to prepare well. Another thing that’s important to remember is to take time to rest and decompress after a stressful event. 

If you want to learn how to handle acute stress better, our psychologists at MeHelp can walk you through a personalised program. This program will help you deal with stress better so you can reach your goals. 

Episodic Acute Stress

What is episodic acute stress?

Episodic acute stress happens when someone frequently experiences acute stress. Think of it as living a life of continuous set of challenges and troubles. 

For instance, if you constantly take on too many commitments, then you’ll face a lot of deadlines. This constant pressure might give you episodic acute stress. Each new task or responsibility can cause immediate feelings of anxiety and overwhelm. Physically, you may feel a constant state of tension, with symptoms like headaches, stomachaches, and high blood pressure. Emotionally, you might feel perpetually rushed, irritable, and unable to relax, leading to burnout and emotional exhaustion.

Where does episodic acute stress come from?

Episodic acute stress often comes from taking in too many commitments and not being able to prioritise and manage demands effectively. It is common in people who find it hard to say “no” and take on too many responsibilities. As a result, they live in a state of perpetual stress.

What does episodic acute stress look and feel like?

When going through episodic acute stress, the body repeatedly goes through the "fight-or-flight" response. This leads to the cyclical release of stress hormones without rest in between. This can result in a persistent state of heightened alertness and tension. When this happens, you might feel continuously anxious, frustrated, and irritable, with risks for developing unhealthy coping mechanisms.

What happens after experiencing episodic acute stress?

Similar to chronic stress, episodic acute stress can lead to long-term health problems if not managed. Constantly feeling stressed can affect your mental health and relationships, leading to feelings of dissatisfaction and disconnection from others.

How to manage episodic acute stress?

Effective management includes learning time management skills and prioritising tasks. Setting boundaries and limiting the number of commitments to a manageable level can also help. Moreover, regularly practising relaxation and mindfulness techniques can also reduce stress levels and improve overall well-being.

Chronic Stress

What is chronic stress?
Chronic stress is a form of stress that builds up over time and is the most harmful to your health. It results from ongoing pressures that seemingly have no end.

An example of chronic stress is if you are facing long-term financial difficulties. During this period you may experience a persistent sense of worry and anxiety. This ongoing stress might be accompanied by symptoms like constant fatigue, headaches, and irritability. Your body remains in a state of alertness, with increased heart rate and muscle tension. You may also feel trapped, overwhelmed, and helpless, which can lead to depression and anxiety. The stress can also affect your sleep, leading to insomnia or restless nights.

Where does chronic stress come from?
Chronic stress can stem from long-term stressful situations, including financial difficulties, unhappy marriages, and problematic work environments. These are situations that don’t have a clear end in sight and continue to cause stress over an extended period. 

What does chronic stress look and feel like?
When experiencing chronic stress, the body is in a prolonged state of alertness due to continuous release of stress hormones. This can result in persistent physical symptoms such as always feeling tired, muscle tension all over the body, headaches, and a weakened immune system. You might feel flooded by anxious and fearful thoughts, depressed, and overwhelmed by everything that’s going on in your life. It might event be harder for you to stay focused on tasks, and remember important things. 

What happens after experiencing chronic stress?
Chronic stress significantly impacts your overall health and well-being. It is linked to serious health issues such as heart disease, hypertension, diabetes, and mental health disorders. The continuous state of stress can also diminish your quality of life, making it difficult to find joy and satisfaction in everyday activities.

How to manage chronic stress?
Managing chronic stress often requires more comprehensive strategies. But it starts with getting rid of the stressor (if you can). For example, leaving an abusive relationship, moving on from a toxic workplace, or moving to a different city. Then, lifestyle changes like incorporating regular exercise, a balanced diet, and sufficient sleep are crucial. Moreover, seeking professional help through counselling or therapy can provide support and coping strategies. Additionally, making significant adjustments in your personal and professional life to reduce stressors is essential for long-term relief.

Traumatic Stress: The Shadow of Extreme Experiences

What is traumatic stress?
Traumatic stress is a form of stress that occurs in response to extreme, life-altering experiences. However, it can also be a result of being exposed to chronic stress for a prolonged period. For instance, experiencing a major accident or being a victim of a violent assault can lead to traumatic stress. In the aftermath of such events, you may feel an overwhelming sense of fear and anxiety. You may experience symptoms like palpitations, sweating, and trembling. You may also experience flashbacks, nightmares, and hypervigilance. The event can cause intense distress and difficulty functioning in daily life. 

Similarly, ongoing exposure to a toxic work environment or persistent emotional abuse can accumulate over time, leading to traumatic stress with similar emotional and physical symptoms.

Where does traumatic stress come from?
Traumatic stress can stem from significant, severe events such as major accidents, natural disasters, or violent personal assaults. It can also develop from less immediate but equally impactful sources like chronic stress at work, continuous high-pressure situations, or sustained emotional abuse. These experiences have a profound impact on an individual’s sense of safety and well-being.

What does traumatic stress look and feel like?
Traumatic events trigger an intense "fight-or-flight" response, leading to overwhelming fear and anxiety. This can cause long-lasting effects on the nervous system and brain function. Psychologically, you may experience persistent fear, flashbacks, hypervigilance, and avoidance of situations that remind you of the trauma. Traumatic stress can also lead to post-traumatic stress disorder (PTSD). Chronic exposure to less obvious sources of traumatic stress can result in similar symptoms, including anxiety, depression, and a constant state of alertness.

What happens after experiencing traumatic stress?
Traumatic stress can lead to severe anxiety and chronic mental health issues. If left untreated, it can significantly impair your quality of life and ability to function. Individuals may struggle with relationships, work, and daily activities due to the overwhelming impact of the trauma. Traumatic stress from ongoing sources like chronic work stress or emotional abuse can erode self-esteem and disrupt everyday life, leading to long-term psychological and physical health issues.

How to manage traumatic stress?
Seeking professional help from therapists trained in trauma care is crucial. Building a strong support system from friends, family, and support groups can also provide adequate emotional support. Moreover, engaging in specialised treatments like cognitive-behavioural therapy (CBT) and other trauma-focused therapies can help people recover from traumatic stress. For those dealing with less obvious sources of traumatic stress, it’s important to address and mitigate the ongoing stressors, seek supportive environments, and practice self-care routines to foster recovery

Feeling Overwhelmed? Don't let  stress take control of your life. Reach out to the MeHelp team today for a personalised consultation. Our experts will help you:

• Understand the root causes of your stress
• Develop effective coping strategies
• Regain control and improve your well-being
  

Take the first step towards a healthier, stress-free life. Contact us now and let MeHelp guide you to better mental health.

So what are the causes of stress?

As we mentioned earlier, stress is how our brains & bodies respond to difficult situations. So ultimately, the number one cause of stress is how our brain perceives the things that happen to us.

Although stress is created within us, it is usually influenced by external triggers. Things that happen to us or around us.

Let's get into it a little deeper...

External Factors of Stress

For most people, external pressures are the most recognisable sources of stress. These include:

• Major Life Changes. Significant life events such as relocating to a new city, changing jobs, marriages, the birth of a child, or the loss of a loved one can profoundly disrupt your usual routine and require substantial emotional adjustment. This often results in heightened stress levels.
• Work-Related Pressures. Depending on your job, the work environment is also filled with stressors. This includes long working hours, excessive workload, job insecurity, and interpersonal conflicts with colleagues or supervisors. Additionally, a lack of autonomy or poor work-life balance can make work-related stress worse.
• Relationship Difficulties. Issues in personal relationships, whether with family, friends, or partners, can be significant sources of stress. These issues can be short-term issues like simple misunderstandings and fights, or long-term issues like resentment in marriage.
• Financial Problems. Personal financial instability, whether due to debt, insufficient income, or ongoing financial obligations, can lead to persistent worry and stress. This is because our brains equate financial troubles with a threat to our survival.
• Environmental Factors. Conditions such as living in a chaotic or unsafe area, pollution, or noise can also contribute significantly to your stress levels. Moreover, things happening around the world can also heighten your stress.

Internal Factors

As we mentioned earlier, stress is actually an internal response. That's because it's a result of how our brains see a particular situation. This is where personal attitudes and perceptions play a crucial role in how stress affects you.

• Mindset. Some people are raised to have a negative mindset. They tend to see the bad in every situation. And they find it hard to see a silver lining. These people tend to experience stress more because their brains see everything as a threat.
• Self-esteem Issues. Low self-esteem can increase your vulnerability to stress, as you may feel less equipped to handle challenges.
• Unrealistic Expectations. Setting goals that are not achievable or putting undue pressure on yourself can lead to significant stress when these expectations are not met.

Recognising Stress: Is It Impacting Your Life?

Recognising the signs and symptoms of stress is important for timely management and mitigation. Stress manifests through a wide range of symptoms that can affect your physical, emotional, and mental well-being. Here are the different signs and symptoms of stress to look out for:

How are you FEELING?

• Always on edge and find it hard to calm down and relax.
• You're easily getting agitated by the people around you.
• Persistently sad and losing interest in social activities and hobbies.
• Feeling swamped by everyday demands and a sense of helplessness.

What are you EXPERIENCING?

• Frequent headaches that seem to be triggered or worsened by stress.
• Muscle tension and pain, especially in your neck, shoulders, and back.
• Tired all the time, no matter how much you try to rest.
• Trouble falling asleep or staying asleep, leading to non-restorative sleep.
• Having digestive issues like IBS, ulcers, or indigestion.
• Exacerbations in conditions like eczema or psoriasis when you're stressed.

What are you THINKING?

• Finding it challenging to focus and accomplish tasks at work or home.
• Your thoughts are racing with negativity, and you find it hard to quiet your mind.
• Constantly worrying about many issues, both significant and minor.
• Becoming more forgetful and disorganised.

How are you ACTING?

• Experiencing changes in appetite, either eating more or losing interest in food.
• Increasing use of alcohol, drugs, or cigarettes as a way to cope.
• Avoiding social interactions and withdrawing from activities you once enjoyed.
• Procrastinating and neglecting responsibilities, which leads to increased stress
  

If you've been feeling most of these things, then there's a good chance you're experiencing some level of stress. And it's best to consult with an expert to properly diagnose your condition. Book a counselling session with one of our professional counsellors and start your journey to less stress today.

What happens if stress carries on?

When you’re in a constant state of stress it doesn't just create temporary discomfort. It can lead to serious, long-lasting health issues across your body. That’s why it’s important to manage stress properly and seek professional help as early as you can. 

Stress can activate mental health issues

Chronic stress is a significant risk factor for several mental health problems, including:

• Anxiety. Persistent stress can heighten anxiety levels, leading to generalised anxiety disorder or panic attacks.
• Depression. Prolonged exposure to stress hormones can deplete serotonin levels, contributing to feelings of sadness and depression that may persist and become debilitating.
• Mood Disorders. Fluctuations in stress hormones can cause severe mood swings and disorders, affecting overall emotional regulation.

It can also weaken your heart and create cardiovascular problems

The cardiovascular system is particularly vulnerable to the effects of stress because of the inflammation it creates. This results to:

• High Blood Pressure. Chronic stress keeps the body in a constant state of "fight or flight," leading to elevated blood pressure which, over time, strains the heart.
• Heart Disease. Since stress increases the heart rate and blood flow, it causes the arteries to constrict. This is a precursor to coronary artery disease.
• Stroke. The changes in blood pressure and heart function under stress can increase the risk of stroke.

Your gut and digestive health suffers when you're stressed

Stress impacts the gut-brain axis, leading to several gastrointestinal problems:

• Stomach Aches. Stress can increase stomach acid, leading to pain and discomfort.
• Diarrhoea or Constipation. Stress can alter gut motility, leading to these conditions.
• Irritable Bowel Syndrome (IBS). Stress is a well-known trigger for IBS, exacerbating symptoms like cramping and bloating.

Stress weakens your body's natural defences

Chronic stress impairs the immune system's ability to fight off antigens, making your body more susceptible to:

• Infections. Prolonged stress can decrease the body’s lymphocytes — the white blood cells that help fight off infection.
• Illnesses. Your body under stress is less capable of combating colds, the flu, and other illnesses.

Other long-term consequences

Continual exposure to stress can also lead to severe health implications over time:

• Diabetes. Stress can increase glucose levels in the bloodstream, a risk factor for type 2 diabetes.
• Obesity. Stress can lead to overeating and weight gain, especially due to the increased production of cortisol, which can increase appetite.
• Cognitive Impairment. Chronic stress can eventually wear down cognitive functions, leading to difficulties with memory, attention, and decision-making.

How is stress diagnosed?

Diagnosing stress involves more than acknowledging its presence. It requires a thorough evaluation that considers the type and source of stress, along with its manifestations. At MeHelp, our experts use different diagnostic tools to accurately assess your stress levels.

Assessment of Different Types of Stress

Healthcare professionals assess not just the symptoms but also the types of stress impacting you.

• Acute Stress Diagnosis. Typically identified by symptoms that appear suddenly and are usually tied to a specific event. Diagnosis often involves discussing recent life changes or events.
• Chronic Stress Diagnosis. Involves a more in-depth exploration of your lifestyle, habits, and the long-term patterns of stress response. Chronic stress is often harder to diagnose because it integrates deeply into your life.
• Episodic Acute Stress and Traumatic Stress. These types of stress might be diagnosed through both personal history and clinical observations. Traumatic stress, in particular, may require psychological evaluations to understand the depth of the trauma and its impact.

Psychological Testing

To measure stress levels and related conditions like anxiety and depression accurately, standardised psychological tests such as the Perceived Stress Scale (PSS) or the Beck Depression Inventory might be used.

Understanding the Underlying Causes

Identifying the root causes of stress is crucial. This may involve discussing your work environment, personal relationships, health behaviours, and other potential stressors that contribute to your overall stress level.

Collaborative Diagnostic Approach

Often, a team approach is essential for accurately diagnosing stress. This team might include your GP, a psychologist, and possibly a psychiatrist, all working together to understand the nature of your stress.

How is stress managed?

Effectively managing stress involves embracing a proactive approach to reduce its impact on your life. By implementing different strategies, you can lessen the effects of stress and enhance your overall well-being.

Knowing what stresses you out.

It all starts with understanding what triggers your stress. One of the ways that might be helpful is to keep a journal to record times when you feel stressed, noting what may have triggered these feelings. This can help you identify patterns and common stressors that you might be able to minimise or eliminate from your life.

Developing healthy coping mechanisms

Life often presents us with challenges beyond our control, but we can influence how we respond to these challenges. Developing healthy coping mechanisms is essential for maintaining mental and physical well-being. By focusing on what we can control—our thoughts and actions—we can better navigate stressful situations.

Time Management

In some instances, effectively managing our time can help reduce stress. This is especially true if our stressors are work or commitment-related. Things like taking too much responsibility, saying yes to every request, or overscheduling your calendar.

Stress Management Techniques

Adding specific techniques into your daily routine can significantly mitigate the effects of stress. Practices like mindfulness meditation, regular physical activity, and journaling not only help manage stress but also improve overall mental health. Additionally, incorporating relaxation techniques such as deep breathing into your day can promote relaxation and reduce stress levels effectively.

Seeking Professional Help for Stress Management

While personal strategies for managing stress are invaluable, there are times when professional assistance becomes essential, especially when stress is overwhelming or chronic. Mental health professionals, such Psychologists, can provide tailored strategies and therapies, including Cognitive Behavioral Therapy (CBT), which has proven effective in managing stress, anxiety, and depression. Moreover, consulting with healthcare providers is crucial to assess whether medical treatment, such as medication, might be necessary to address stress-related physical health issues.

Networking for Support

Engaging with support groups can be beneficial. That's because sharing your experiences and hearing others' coping strategies can provide comfort. You can also learn additional tools for managing stress from others. Additionally, participating in community resources like workshops or seminars on stress management can offer further education and support, helping you to better understand and handle your stress.

Takeaway

Taking control of your stress levels is crucial for maintaining your overall well-being. By recognising the signs of stress, understanding its causes, and implementing effective management strategies, you can reduce its impact on your life. Remember, it’s important to prioritise self-care and seek support when needed. With the right tools and support, you can manage stress and lead a healthier, more balanced life.

Remember, you have the power to take control of your stress levels and make positive changes. 

Ready to learn how to lessen your stress? Contact MeHelp today and let us support you every step of the way. Your journey to a healthier life starts here.

In Australia, a staggering 35 percent of people report feeling significant levels of distress in their lives. This is according to research conducted by the Australian Psychological Society. It's even more concerning among younger Australians, aged 18-25, who consistently report lower levels of wellbeing compared to their older counterparts. 

The top cause of stress? Personal finances and the constant worry about paying bills, affecting almost two-thirds of Australians. Work is another major stressor, with 44 percent of adults feeling the pressure. Family issues aren't far behind, impacting around 36 percent of Australians. 

For young people, the list of stressors is long and varied. This list includes academic pressure, bullying, family dynamics and violence. 

Stress is everywhere and can feel like a constant part of modern life, affecting your health, relationships, and overall well-being. But it doesn't have to be this way. 

At MeHelp, we understand that stress can be a part of anyone's life, and even everyday stress can diminish your joy and make you less productive. Our goal is to help you identify and manage different types of stress, making you more productive and effective in your daily life. To support you on this journey, we created this article to explain the different types of stress, how they manifest, and what strategies you can use to manage them.

There are 3 main types of stress

Stress is something we all experience. Whether it's a looming work deadline, an unexpected bill, or concerns about our health, stress comes in many forms. It typically shows itself in different ways too.  

Acute Stress

What is it?

Acute stress is the most common form of stress. It's our body's immediate reaction to a new challenge, event, or demand. Think of it as the "fight-or-flight" response that kicks in when faced with a sudden, unexpected situation. Typically, acute stress is something short-term. It may subside once the stressful situation is over.

For example: Imagine you're on your way to an important meeting, and you get stuck in a massive traffic jam on the highway. Your heart races, your palms sweat, and you can feel the stress building up as the minutes tick by. But after you arrive at your destination (or once the meeting is over), that stress is gone too.

How to Identify Acute Stress:

Identifying acute stress is often straightforward because it tends to happen suddenly. And it's directly linked to a specific event or situation. Of course, understanding why you are experiencing this stress can be challenging, as it may be hard to realise what is happening and why. Because of this, it can sometimes spiral out of control, leading to unwanted outcomes and making things worse.

Here are some common signs:

• Physical Symptoms: You might feel your heart racing, muscles tensing up, or your palms getting sweaty.
• Emotional Symptoms: You could experience feelings of anxiety, irritation, or nervousness.
• Mental Symptoms: You may find it challenging to think about anything except for what's stressing you out. As a result, you may find it difficult to see other things like solutions, opportunities, or lessons from your stressor. 

How to Manage Acute Stress:

• Deep Breathing: Taking deep, slow breaths can help calm your nervous system. Try inhaling for four counts, holding for four counts, and exhaling for four counts.
• Do Something Fun: Get over the stressor by dancing, singing, or goofing around. Replace the negative emotions with a positive one.
• Reframe Your Thoughts: When something stresses you out, try to see the situation from a different perspective. Stuck in traffic? Now you have more time to listen to your favourite songs.

Episodic Acute Stress

What is it?

Episodic acute stress is when you frequently experience bouts of acute stress. It's like living life from one crisis to the next. People with this type of stress often feel like they're always rushing, always late, and always juggling too many things at once.

For example: 

Tom is a busy parent and a full-time employee at a demanding job. Every day, he juggles multiple responsibilities, from work tasks to family obligations.

Every morning, Tom experiences stress trying to get his kids ready for school while preparing for his own workday. The chaos of making breakfast, ensuring everyone is dressed, and dealing with any last-minute issues often leaves him feeling frazzled.

At his job, he frequently faces tight deadlines and high expectations from his boss. When a big project is due, he feels intense pressure to complete everything on time and to a high standard.

After work, Tom's evenings are packed with activities like helping his kids with homework, cooking dinner, and attending their extracurricular events. The constant hustle makes it hard for him to unwind.

These recurring episodes of acute stress start to take a significant toll on his overall well-being.

Here’s how Acute Episodic Stress Might Affect Tom’s Life: 

Physical Health: The continuous stress begins to affect Tom’s physical health. He experiences frequent tension headaches and muscle stiffness, particularly in his neck and shoulders. His fatigue becomes chronic, leading to a weakened immune system and more frequent illnesses. Additionally, Tom’s sleep quality deteriorates as stress makes it difficult for him to fall asleep and stay asleep, further exacerbating his exhaustion.

Mental Health: Mentally, Tom finds himself increasingly anxious and on edge. He becomes more prone to mood swings, experiencing moments of irritability and frustration followed by feelings of guilt for snapping at his family. His self-esteem takes a hit as he begins to feel overwhelmed by his inability to manage everything perfectly, leading to a sense of inadequacy and failure.

Cognitive Function: The ongoing stress impacts Tom’s ability to think clearly. He has difficulty concentrating at work and at home, making it harder to complete tasks efficiently. His memory is also affected; he frequently forgets important dates, deadlines, and tasks, adding to his stress. Decision-making becomes a daunting task as he struggles to think clearly under pressure.

Relationships: Tom’s relationships with his family and colleagues begin to suffer. At home, his irritability and short temper strain his interactions with his partner and children. They may feel neglected or hurt by his responses, leading to conflicts and a sense of distance. At work, his stress-induced mistakes and decreased productivity can cause tension with his colleagues and supervisors, potentially affecting his professional reputation and job security.

How to Identify Episodic Acute Stress:

Episodic acute stress can be identified by the frequency and pattern of acute stress episodes. Here are some signs:

• Frequent Crises: You often feel like you're jumping from one stressful situation to another without any rest.
• Chronic Overload: Constantly feeling overwhelmed by the number of tasks and responsibilities you have to juggle. You feel like your to-do list is completed, the moment you tick one thing off it is replaced by two more, and there is always always something you are forgetting to do.
• Persistent Anxiety: There is a constant overwhelming state of excessive worry and fear that doesn't seem to go away, no matter what you do. Feelings of unease, apprehension, and nervousness about everyday situations or potential future events dog your steps often without a clear or immediate cause.

How to Manage Episodic Acute Stress:

• Set Boundaries: Learn to say no when you’re at capacity or you don't want to do what's asked of you.
• Proper Management: Prioritising tasks and breaking them into manageable chunks. Asking for help from the people around you, and delegating tasks. These can help reduce the feeling of being overwhelmed.
• Professional Help: Talking to a professional like a psychologist or counsellor can give you strategies to handle stress better. Online counselling services like MeHelp can be a convenient and effective way to access this support without adding to your busy schedule.

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Here at MeHelp our trained professionals use a range of different approaches to assist their clients in dealing with stress of this kind, this include:

• Cognitive-Behavioural Therapy (CBT) which focuses on Identifies and changes negative thought patterns and behaviours.
• Mindfulness-Based Stress Reduction (MBSR) which looks at using mindfulness and yoga to promote relaxation and emotional regulation.
• Relaxation Techniques such as Employing deep breathing, progressive muscle relaxation, and guided imagery to reduce physical tension.
• Solution-Focused Brief Therapy (SFBT) by focusing on setting goals and developing practical strategies to address specific stressors.
• Acceptance and Commitment Therapy (ACT), which aims towards acceptance of thoughts and feelings, emphasising values-based action and mindfulness.
• Narrative Therapy to assist in reframing stress experiences by creating empowering personal narratives.
  

Chronic Stress

What is it?

Chronic stress is the constant, unrelenting stress that grinds away at you over time. Imagine carrying a heavy backpack every single day. This backpack is filled with worries, fears, and pressures that weigh you down constantly. However, unlike a normal backpack, you can never set this one down, never take a break from it and just grow and grow over time. Eventually, this unrelenting burden begins to impact every aspect of your life. 

Chronic stress can stem from ongoing situations like a toxic workplace, an unhappy relationship, or ongoing financial difficulties. Unlike acute stress, chronic stress doesn't come and go; it lingers for months or even years, creating a constant state of tension. This can significantly impact your physical, mental, and emotional well-being if left unchecked. Aside from those, the impact of chronic stress can also influence your social and professional life. 

For example:

Emma is a devoted wife and the sole breadwinner of her family, caring for her sick spouse while juggling a demanding job as a nurse. Every day, she balances the needs of her husband with the pressures of her profession.

Every day, Emma wakes up early to prepare breakfast, ensure her husband takes his medication, and get ready for her workday. The rush to handle household chores and caregiving duties often leaves her feeling drained before she even leaves for the hospital.

At work, Emma faces constant pressure from the high-stakes environment. She deals with tight schedules, emotionally demanding patient care, and the expectation to stay composed under pressure. The long shifts and frequent emergencies add to her ongoing stress.

Aside from having to care for her husband, prepare dinner, manage household tasks, and handle any medical needs, she also needs to worry about making ends meet. Ensuring there’s enough money to pay for their bills and medical expenses. 

These daily stressors, compounded over time, start to take a significant toll on Emma’s overall well-being.

Here’s how Chronic Stress Might Affect Emma’s Life:

Physical Health: The relentless stress starts to take a toll on Emma's physical health. She begins to suffer from frequent tension headaches and muscle stiffness, particularly in her back and shoulders. Chronic fatigue sets in, weakening her immune system and making her more susceptible to illnesses. Emma also experiences poor sleep quality, finding it difficult to fall asleep and stay asleep, which further worsens her exhaustion.

Mental Health: Emotionally, Emma becomes increasingly anxious and overwhelmed. She experiences mood swings, with moments of irritability and frustration often followed by feelings of guilt for not being able to manage everything perfectly. Her self-esteem takes a hit as she feels inadequate both at work and at home, leading to a pervasive sense of failure and hopelessness.

Cognitive Function: The ongoing stress severely impacts Emma's cognitive abilities. She finds it hard to concentrate at work and at home, making it challenging to complete tasks efficiently. Her memory starts to fail her, causing her to forget important dates, deadlines, and responsibilities, which only adds to her stress. Decision-making becomes a significant challenge as she struggles to think clearly under the constant pressure.

Relationships: Emma's relationships with her spouse and colleagues begin to suffer. At home, her constant fatigue and irritability strain her interactions with her husband, leading to conflicts and a sense of emotional distance. He may feel neglected due to her stress-induced absence, both emotionally and physically. At work, Emma's decreased performance and frequent mistakes create tension with her colleagues and supervisors, potentially jeopardising her job security and professional reputation.

How to Identify Chronic Stress:

Chronic stress can be identified by its persistence and the way it affects your life. It’s always there, always a part of your life, gnawing at the edges, draining you and pushing down on you.

Here are some signs to look out for:

• Physical Symptoms: Persistent tension headaches, strain in the neck and shoulders, fatigue, and digestive issues.
• Emotional Symptoms: Ongoing feelings of sadness, irritability, or a sense of dread.
• Behavioural Symptoms: Changes in appetite, sleep disturbances, and withdrawal from social activities.

How to Manage Chronic Stress:

• Healthy Lifestyle: Regular exercise, a balanced diet, and sufficient sleep are crucial in managing chronic stress. These basic habits form the foundation of resilience.
• Adding Joy into Your Life. Even in the toughest times, it's important to remember to schedule or do things that make you happy. This helps you take a break from your stressful situation.
• Seek Support: Don’t hesitate to reach out to friends, family, or professionals for support. Sometimes, sharing your burden can make it feel more manageable. MeHelp's online counselling services can provide a safe and confidential space to discuss your feelings and develop coping strategies. At MeHelp, we provide our clients with various stress-management tools depending on their needs. Some of the things we do for our clients are Cognitive Behavioural Therapy, Mindfulness-Based Stress Reduction (MBSR), and teaching them various relaxation techniques. 
  

Chronic Stress & Chronic Illnesses: 

Chronic stress not only affects mental and emotional health but can also have profound impacts on physical well-being, leading to the development or worsening of chronic illnesses like heart and blood pressure issues, diabetes, immune system dysfunction, and other illnesses. 

Whatever kind of stress you’re experiencing in your daily life, our team at MeHelp would be glad to help you. Our mission is to support you and your mental wellness. So if you need help processing your stressors, our experienced counsellors are an appointment away. 

Aside from the main types of stress, we can also categorise them by which aspect of our lives we experience them.

Emotional Stress

What is it?

Emotional stress is the stress you experience when you feel negative emotions. Feelings like sadness, anger, frustration, or anxiety. This type of stress can often lead to feelings of being overwhelmed and can affect your relationships and daily life.

For example: 

After ending a long-term relationship, Sarah found herself feeling a mix of sadness, anger, and frustration. Each day, she struggled with overwhelming emotions that seemed to touch every part of her life. Simple tasks felt monumental, and she found it hard to concentrate at work. Even spending time with friends felt different, as her thoughts kept drifting back to the breakup.

One evening, Sarah had a serious argument with her best friend over something minor. The argument left her feeling even more isolated and anxious. She couldn’t shake the feeling of being overwhelmed and started to notice how these emotional stressors were affecting her relationships and daily activities. This experience of emotional stress showed Sarah just how deeply our emotions can impact our overall well-being.

How to Manage Emotional Stress:

• Talk It Out: Sharing your feelings with a trusted friend or family member can provide relief. Sometimes just being heard can make a big difference. If this is too hard for you, you can still unburden yourself by writing or using a recorder to vent out your feelings.
• Seek Support: Professional help from a psychologist can give you coping strategies and a safe space to express your feelings. MeHelp offers online counselling sessions that can fit into your schedule, providing support when you need it most. Our team of psychologists can help you manage your emotional stress by teaching you techniques like Acceptance and Commitment Therapy (ACT) and Narrative Therapy. 

Physical Stress

What is it?

Physical stress is stress that comes from your body. It can be due to overexertion, illness, injury, or even poor sleep. Physical stress can manifest as headaches, muscle tension, fatigue, and other bodily symptoms.

For example: 

Jake, an avid runner, decided to train for his first marathon. Eager to succeed, he pushed himself hard, running long distances every day without giving his body much time to rest. Initially, he felt a sense of accomplishment, but soon, he started experiencing persistent headaches and muscle tension in his legs and back. Despite feeling exhausted, Jake's training schedule left little room for adequate sleep.

One morning, after a particularly gruelling run, Jake woke up with intense fatigue and a nagging pain in his knee. His body felt worn out, and he realised that the physical stress from overexertion was taking a toll on him. The headaches and muscle tension became more frequent, making it difficult for him to focus at work and enjoy his usual activities.

Jake's experience with physical stress highlighted how overexertion and poor sleep can lead to significant bodily symptoms, reminding him of the importance of balance and self-care in his training routine.

How to Manage Physical Stress:

• Rest and Recovery: Ensure you're getting enough sleep and taking time to rest your body. Listen to your body's signals and don't push through pain.
• Healthy Habits: Eating a nutritious diet, staying hydrated, and incorporating relaxation techniques like stretching or gentle yoga can help alleviate physical stress.

Environmental Stress

What is it?

Environmental stress is the stress you feel from your immediate surroundings. It can come from noise, pollution, overcrowding, or other aspects of your environment that make you feel uncomfortable or threatened.

For example: 

Lily lived in a bustling city apartment where the noise never seemed to stop. Day and night, she was surrounded by the sounds of traffic, construction, and loud neighbours. Initially, she thought she could get used to it, but the constant noise started to wear her down.

She found it difficult to sleep with the endless honking and sirens blaring outside her window. The lack of rest left her feeling perpetually tired and irritable. Even during the day, the noise made it hard for her to concentrate on her work, leading to frequent headaches and increased frustration.

Lily’s experience with environmental stress showed how living in a noisy area can significantly impact one's well-being, affecting both her sleep and daily functioning.

How to Manage Environmental Stress:

• Avoiding Triggers: Avoid exposing yourself to too much negative stimuli like noise. If possible, physically distance yourself from the things that cause you stress.
• Create a Calm Space: Make your living or working environment as comfortable and calming as possible. Declutter, use soothing colours and ensure good lighting.
• Get Outdoors: Spend time away from your normal environment. Be one with nature for a bit. Even a short walk in a park can help reduce stress and improve your mood.

Financial Stress

What is it?

Financial stress is the anxiety and worry that comes from money problems. It’s one of the most common types of stress and can affect anyone, regardless of their income level. As we mentioned earlier, financial stress is the leading stressor of Australians (61% of Australians reported that money is their number one stressor). 

For example: 

Mark had always managed his finances reasonably well, but a few unexpected expenses led him to rely heavily on his credit cards. Over time, his debt began to pile up, and soon, he found himself deep in credit card debt.

Every month, the bills came in, and the balances grew larger despite his best efforts to make payments. The constant worry about how he would cover his expenses began to affect his sleep, leaving him exhausted and anxious. He started avoiding social outings with friends to save money, which made him feel isolated and alone.

At work, Mark found it hard to concentrate, his mind always drifting back to his financial troubles. The stress manifested physically, with frequent headaches and a persistent sense of dread whenever he checked his mail or answered the phone.

How to Manage Financial Stress:

• Therapy and Counseling: Talking to a psychologist can help you manage the anxiety and stress that come with financial problems. At MeHelp, we can provide strategies to cope with the emotional burden of debt. Our psychologists can teach you Solution-Focused Brief Therapy (SFBT) by focusing on setting goals and developing practical strategies to address specific stressors.
• Budgeting: Create a budget to track your income and expenses. This can help you identify areas where you can cut back and save.
• Seek Advice: Financial counsellors can guide you in managing debt and creating a plan to improve your financial situation.

Takeaway

We will encounter different types of stress throughout the course of our lives. That's why it's important to understand the different forms of it. Knowing the different types of stress allows us to find the right coping mechanisms for it. Ultimately making it easier for us to overcome stress.

Stress is a normal part of life, but with the right strategies and support, we can navigate through it and maintain our well-being. Let's be kind to ourselves and remember that we're all in this together.

If you ever feel overwhelmed, don't hesitate to reach out for help. We're all here to support each other. Online counselling services like MeHelp can provide the professional guidance and support you need, right from the comfort of your home

We've all been there—the tightness in your chest, the pounding heart, the shallow breaths. Couple this with the feelings of overwhelm, racing thoughts, and being on the brink of burnout.

Stress is an unwelcome companion that visits us at various stages of our lives. Often when we least expect it. Whether it’s a sudden work crisis, ongoing financial troubles, or the day-to-day juggling act of modern life, stress can sneak up on us from many angles.

But what if we could better understand where our stress is coming from and, more importantly, how to manage it?

Let’s take a closer look at the most common causes of stress. By understanding the root of our stress, we can find more effective ways to cope and regain a sense of balance, whether that’s through better stress management, or by working with a professional psychologist.

Where Does Stress Come From?

As we mentioned in one of our previous articles, stress is how our brains and bodies respond to difficult situations. That's why the number one cause of stress is our brain and how it perceives the things that happen to us.

Actually, our brains aren't as evolved as we want them to be. It still has a lot of primitive traits and is wired for survival, even as we and the world around us evolved over time. It’s still primarily wired for survival, designed to detect and respond to threats to keep us safe. In the past, these threats were often physical dangers, like predators. Today, however, our brains respond to modern stressors—such as work deadlines or financial problems—in much the same way, triggering physiological and psychological stress responses as if these were life-threatening situations. Being exposed to constant and chronic stress is not natural to our brains and bodies. These events are what creates disruptions in our well-being. 

That’s why it’s essential for our health and wellbeing to be aware of the triggers for stress that we face every day of your life and how to deal with them. Understanding this can help us better manage stress and protect our well-being.

At MeHelp, we understand how stress sneaks into our lives, and becomes part of the fabric of our everyday lives. So much so that sometimes it seems almost like being stressed is the natural way to be- but it is not, there is a better way to live. That’s why we want to show you the factors that contribute to stress.

External Factors of Stress

For most of us, external pressures are the most recognisable sources of stress. So here are the most common stressors we face.

Major Life Changes

Significant life events such as relocating to a new city, changing jobs, getting married, the birth of a child, or the loss of a loved one can profoundly disrupt your usual routine. Hence, it requires substantial emotional adjustment for us. This massive change often results in heightened stress levels. That's because our brains don't like change. Our brains resist change because they associate it with a loss of safety, triggering feelings of threat. This resistance leads to stress.

Some examples of major life changes include:

• Relocation: Moving to a new city means adapting to a new environment, finding new social connections, and adjusting to a different lifestyle. This can be particularly stressful if the move is due to a negative event, such as a job loss or divorce.
• Marriage: While often a joyous occasion, marriage can also bring stress due to the merging of lives, finances, and families. Moreover, it comes with a massive change in daily routines especially if it's your first time living together.
• Loss of a Loved One: Grieving the death of a loved one is one of the most intense sources of stress. It can affect all areas of life, including sleep, appetite, and overall mental health.

Work-Related Pressures

Every job has its own set of stressors. While some may be more manageable, others can be too much, and could trigger chronic stress. This includes long working hours, excessive workload, job insecurity, and interpersonal conflicts with colleagues or supervisors. Additionally, a lack of autonomy or poor work-life balance can make work-related stress worse. 

Some examples of examples of work-related stress:

• Long Working Hours: Consistently working overtime can lead to burnout, reducing your ability to perform effectively and enjoy personal time.
• Taking Up Too Many Responsibilities. Many people are afraid to say "no", especially in work settings. This results in taking in more work than they can handle. Being overloaded creates a lot of stress, especially when deadlines are simultaneous.  
• Interpersonal Conflicts: Conflicts with colleagues or supervisors can create a toxic work environment, making it difficult to focus and perform well. That’s because interpersonal conflicts threaten our sense of belonging to the company. When this happens, we tend to feel like an outcast, which makes our brains struggle with stress even more. 

Aside from these major work-related stressors, it’s also important to know that daily stressors like tight deadlines, long commutes, and other day-to-day challenges can be a source of chronic stress. That’s because when these events happen on a regular basis, your brain doesn’t have time to take a break from the stress response. This results in chronic or acute episodic stress conditions which are harmful to your wellbeing. 

Being constantly and extremely stressed at work affects your abilities to perform well. It lowers your productivity and efficiency. This dip in performance might actually open up a whole set of stressors both internally and externally. Which is why it’s important to be proactive in managing your stress level. This makes working with trained psychologists helpful, because we can provide you with the right coping tools for your stressors. 

Relationship Difficulties

Issues in personal relationships, whether with family, friends, or partners, can be significant sources of stress. Major challenges like marital issues, family conflicts, and strained relationships could trigger chronic stress. 

But it’s important to know that short-term and smaller issues like simple misunderstandings, disagreements, and fights can also become a major stressor if it’s not resolved. That’s because these issues tend to pile up and build up into bigger issues which leads to resentment. 

Some examples of relationship stress:

• Major Life Transitions: Life-changing events like divorce/separation, loss of a loved one, and even starting a new relationship can cause stress. That’s because of all the emotions and changes that come with these events. 
• Misunderstandings: Frequent arguments over everyday issues can build up stress over time. This is especially true when it's the same issue over and over again.
• Resentment: Resentment often starts with unresolved disagreements or misunderstandings in a relationship. When these issues aren't addressed, they can fester and grow over time, leading to long-term resentment. This lingering resentment can become a source of persistent stress, impacting all interactions and eventually becoming detrimental to the well-being of both individuals involved.
• Family Conflicts: Disagreements with family members, particularly around sensitive topics, can lead to ongoing stress and anxiety.

Financial Problems

Financial troubles are the number one source of stress for Australians. That’s because money is one of the most important things for our survival nowadays. This makes personal financial instability like debt, insufficient income, or ongoing financial obligations, lead to persistent worry and stress.

Some examples of financial stress:

• Debt: Managing large amounts of debt can feel overwhelming and impossible to overcome, leading to constant stress. This stress often stems from feelings of embarrassment and shame, in addition to concerns about financial survival.
• Insufficient Income: Struggling to make ends meet each month can create a baseline level of stress that never fully goes away. Insufficient income is closely tied to our everyday survival, meaning that it is always present, adding to the ongoing pressure.
• Unexpected Expenses: Unplanned expenses, such as medical bills or car repairs, can disrupt financial stability and increase stress as they often require immediate and unplanned financial resources..

Environmental Factors

Conditions such as living in a chaotic or unsafe area, pollution, or noise can significantly contribute to your stress levels. Moreover, things happening around the world, such as political instability or natural disasters, can also heighten your stress.

Examples:

• Noise Pollution: Living near a busy road or in a noisy neighbourhood can disrupt sleep and create ongoing stress. Moreover, our brains associate loud noises with predators, which is why we often jump at loud sounds.
• Unsafe Area: Constantly worrying about personal safety can create a pervasive sense of anxiety.
• Global Events: Continuous exposure to news about global crises can increase stress and a sense of helplessness. That's because we tend to be anxious about these things affecting us directly. 

Navigating external challenges in our lives can be quite difficult. Especially if we don’t have a strong support system around us. That’s why if you feel like you need someone to talk to, and help you navigate your stressors, our team at MeHelp would be happy to hear you out and help with you. 

Internal Factors

As we mentioned earlier, stress is actually an internal response. It's a result of how our brains are hardwired to perceive particular situations. This is where personal attitudes and perceptions play a crucial role in how stress affects you.

Mindset

Our mindset plays a crucial role in how we perceive and respond to the world around us. People who often focus on negative aspects of situations may find it more challenging to see the positives. This tendency can lead to higher stress levels as their brains perceive more situations as threats.

Examples:

• Pessimism: Always expecting the worst in every situation can create a constant state of stress and anxiety. This mindset makes it difficult to relax and enjoy positive moments because there is always an underlying worry about what could go wrong next.
• Catastrophising: Blowing minor issues out of proportion can make everyday challenges feel insurmountable. For example, a small mistake at work might be perceived as a career-ending disaster, causing unnecessary stress and anxiety.

Self-Esteem Issues

Sometimes, life has a knack of throwing one challenge after another, and it feels endless. When this happens, you tend to get overwhelmed and your self-esteem crashes. This can increase your vulnerability to stress, as you may feel less equipped to handle challenges. When you doubt your abilities, even simple tasks can become overwhelming and stressful.

Examples:

• Lack of Confidence: Doubting your abilities can make even routine tasks feel daunting. This can lead to avoiding challenges and missing opportunities for growth, perpetuating a cycle of low self-esteem and high stress.
• Fear of Failure: A strong fear of failure can lead to chronic stress, as you constantly worry about not meeting expectations. This fear can paralyse you, preventing you from taking risks or trying new things, and creating a persistent state of anxiety.

Unrealistic Expectations

When goals are set too high or undue pressure is placed on you, it can lead to significant stress when these expectations aren’t met. These unrealistic expectations can stem from your own ambitions or be imposed by those around you like parents, bosses, or spouses. These expectations inevitably set the stage for frustration and a sense of failure – making you feel more stressed. 

Examples:

• Perfectionism: Striving for perfection in every aspect of life can create constant stress, as perfection is often unattainable. Perfectionists may spend excessive time on tasks, fearing any mistake will lead to failure, which can lead to burnout.
• Overcommitment: Taking on more responsibilities than you can handle can lead to burnout and chronic stress. Overcommitting leaves little time for rest and self-care, making it difficult to manage the demands placed on you effectively.

How this affects us today

In modern life, the reptilian brain perceives non-physical threats—such as work deadlines, financial worries, or social conflicts—as dangerous. This is because the brain is designed to err on the side of caution. It prioritises our safety by reacting to anything it interprets as a potential threat–whether physical or not. 

This can lead to chronic stress, as our brains continuously trigger stress responses to these ongoing pressures.

Understanding how our brains perceive threats helps us recognize that not all stressors are actual threats to our survival. By acknowledging this, we can begin to manage stress more effectively through mindfulness and cognitive techniques that help reframe our perceptions of these stressors.

One of the ways to overcome stress is by addressing the internal responses we have. That’s because in most situations, it’s ourselves that we have the most control over. Not the situations, nor the people around us. If you want to strengthen your mind and build resilience to stress, our team at MeHelp would be glad to help you. 

Takeaway

Understanding the different causes of stress -- both internally & externally -- and recognising how they impact our lives is the first step in managing it effectively.

Stress is a normal part of life. So with the right strategies and support, we can navigate through it and maintain our well-being. Let's be kind to ourselves and remember that we're all in this together. If you ever feel overwhelmed, don’t hesitate to reach out for help. Online counselling services like MeHelp can provide the professional guidance and support you need to manage your stress better. 

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