Sep 176 min read

Understanding the Difference Between Chronic and Acute Stress and How to Manage Them

Stress is an unavoidable part of life, but it manifests in different ways depending on the situation. Broadly speaking, stress can be categorised into two types: acute and chronic. While both types of stress are responses to perceived threats or challenges, they differ significantly in their duration, impact on health, and how they should be managed. Understanding the difference between chronic and acute stress is crucial for maintaining both mental and physical well-being.

Acute Stress: The Short-Term Response

Acute stress is the body’s immediate response to a perceived threat or challenge. This type of stress is often short-lived and is sometimes referred to as the "fight or flight" response. When you encounter a stressful situation - such as giving a presentation, dealing with a near-miss car accident, or taking an important exam - your body releases stress hormones like adrenaline and cortisol. These hormones prepare your body to either confront the challenge or escape from it.

The physical symptoms of acute stress can include an increased heart rate, rapid breathing, tensed muscles, and a burst of energy. These symptoms are designed to help you cope with the immediate challenge. Once the stressful situation is over, your body typically returns to its normal state.

Benefits of Acute Stress

Interestingly, acute stress isn't always a bad thing. In fact, it can be beneficial in certain situations. Acute stress can enhance focus, improve performance, and provide the energy needed to overcome a challenge. Athletes, for example, often rely on the acute stress response to push themselves during competition. Similarly, students might find that a certain level of acute stress helps them concentrate and perform better on exams.

Embracing challenges that trigger acute stress can lead to personal growth and resilience. When you successfully navigate a stressful situation, you gain confidence and develop skills that can help you handle future challenges more effectively. In this way, acute stress can be a catalyst for positive change.

This is why acute stress plays a key role in our Universal Wellbeing Philosophy. We encourage our tribe to "Embrace Challenges." Step outside your comfort zone, get comfortable with discomfort, try new things, and push your limits. Whether it’s finally tackling that Pinnacles hike you’ve always thought about, taking a dip in the ocean during winter, braving an ice bath, or challenging your fitness by taking a class outside your usual routine, say yes to something you’ve always wanted to try but have hesitated on. This is how we grow stronger, by getting outside of our comfort zone

Chronic Stress: The Long-Term Burden

Chronic stress, on the other hand, is a different story. Unlike acute stress, which is short-lived, chronic stress is prolonged and often persists for weeks, months, or even years. It occurs when you are exposed to a situation or a series of situations that continuously trigger the stress response without adequate relief. Examples of chronic stressors include ongoing work pressure, financial difficulties, long-term relationship problems, or living in an unsafe environment.

The effects of chronic stress are far more insidious than those of acute stress. Because the stress response is activated for an extended period, the body remains in a heightened state of alertness, which can lead to a host of health problems. Chronic stress has been linked to conditions such as heart disease, hypertension, diabetes, depression, anxiety, and weakened immune function. It can also contribute to unhealthy behaviours like overeating, smoking, or excessive alcohol consumption, which further exacerbate health issues.

The Negative Impact of Chronic Stress

One of the most concerning aspects of chronic stress is its impact on mental health. When stress becomes a constant presence in your life, it can lead to feelings of hopelessness, helplessness, and burnout. The brain's ability to regulate emotions becomes impaired, making it difficult to experience joy or satisfaction. Over time, chronic stress can contribute to the development of mental health disorders such as depression and anxiety.

Moreover, chronic stress can disrupt sleep patterns, leading to insomnia or poor-quality sleep. Lack of sleep, in turn, can further increase stress levels, creating a vicious cycle that is difficult to break. This ongoing stress can also impair cognitive function, making it harder to concentrate, remember things, or make decisions.

Mitigating Chronic Stress: Strategies for Long-Term Relief

Given the serious consequences of chronic stress, it is essential to take proactive steps to manage and reduce it. Here are some strategies that can help mitigate the effects of chronic stress:

Identify the Source of Stress: The first step in managing chronic stress is to identify the source or sources of stress in your life. This might involve reflecting on your job, relationships, financial situation, or other factors that contribute to your stress levels. Once you have identified the root causes, you can begin to develop a plan to address them.
Practice Relaxation Techniques: Incorporating relaxation techniques into your daily routine can help reduce stress and promote a sense of calm. Techniques such as deep breathing exercises, progressive muscle relaxation, mindfulness meditation, and yoga are effective ways to lower stress levels and improve overall wellbeing.
Prioritize Self-Care: Self-care is crucial for managing chronic stress. This includes getting regular exercise, eating a balanced diet, getting enough sleep, and making time for activities that bring you joy and relaxation. Taking care of your physical and mental health can help build resilience against stress.
Set Boundaries: Learning to say no and setting boundaries is an important part of stress management. Overcommitting yourself can lead to feelings of overwhelm and burnout. It's important to recognize your limits and prioritize your well-being by setting boundaries with work, relationships, and other responsibilities.
Seek Social Support: Social connections play a vital role in stress management. Spending time with friends, family, or a support group can provide emotional support and help you feel less isolated. Sharing your feelings and experiences with others can also provide new perspectives and solutions to stressors.
Consider Professional Help: If chronic stress is significantly impacting your life, it may be beneficial to seek help from a mental health professional. Therapists and counselors can provide valuable tools and strategies for managing stress and addressing any underlying issues that contribute to it.
Use movement as a powerful tool to reduce stress. Simply put, movement is preventative medicine. High intensity exercise has been shown to significantly lower chronic stress and anxiety, as have more mindful practices like Yoga and Pilates. Even starting your day with a walk on the beach can dramatically shift your stress levels. This is why #downshifting is a key component of our Universal Wellbeing Philosophy. We challenge our tribe to explore how they can use movement and these practices to enhance and improve their mental well-being

Embracing Challenges: Harnessing the Power of Acute Stress

While chronic stress needs to be mitigated, acute stress can be embraced and even leveraged to improve performance and foster growth. Here’s how you can turn acute stress into an advantage:

Shift Your Mindset: Instead of viewing acute stress as a negative experience, try to see it as a challenge or an opportunity. Reframing stress in this way can help you approach stressful situations with a sense of curiosity and motivation rather than fear.
Prepare and Practice: When you know you’re going to face a stressful situation, such as a presentation or competition - preparation is key. Practice your skills, rehearse your presentation, or visualise success. Being prepared can reduce anxiety and help you perform better under pressure.
Focus on the Present Moment: Acute stress can often lead to a heightened sense of awareness and focus. Use this to your advantage by staying present and concentrating on the task at hand. Avoid getting caught up in negative thoughts about the past or future.
Reflect on Past Successes: Remind yourself of times when you successfully navigated stressful situations in the past. Reflecting on your previous successes can boost your confidence and help you feel more capable of handling current challenges.
Set Small Goals: Break down larger challenges into smaller, manageable tasks. Setting small goals can make a big challenge feel less overwhelming and allow you to experience a sense of accomplishment as you progress.

While acute stress is a normal and often beneficial response to short-term challenges, chronic stress is a prolonged and harmful condition that requires proactive management. Embracing acute stress can lead to personal growth and improved performance, but chronic stress needs to be mitigated through relaxation techniques, self-care, and professional support when necessary. By understanding the differences between these two types of stress and adopting appropriate strategies, you can enhance your overall wellbeing and navigate life’s challenges with greater resilience.

Keen to learn more? Feel free to reach out for a chat anytime

jimmy@redefined.nz

Jimmy August

ReDefined Founder