Understanding the 4 Types of Stress So You Can Feel Less Overwhelmed in Life
Everyone experiences these 4 types of stress, even if you may be unfamiliar with this classification system. Stress is an unavoidable part of life, no matter how adept we are at juggling our responsibilities. Times of stress help us really appreciate our time to relax and practice self-care. However, when there is too much stress, it can be overwhelming and have negative effects on our mental, physical and emotional health.
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Women & Stress
Women especially deal with a lot of stress as they typically take on the role of homemaker, parent, and wife in the home and, in many cases, they’re navigating a career on top of that. According to the American Psychological Association, women are more likely than men to report high levels of stress and stress-related symptoms like fatigue or depression. Because of the toll stress can have on the human body, it is crucial to know how to identify, mitigate and cope with stress.
Stress can come in many different forms and fluctuate based on many different factors. Identifying the different kinds of stress women face can help us identify what causes it and what we can do to help prevent feeling overwhelmed from stress. It is totally understandable that sometimes stress can be too much for someone to deal with alone. That is completely okay! You are not alone. LunaJoy focuses on women’s mental health and are knowledgable about the unique stressors women face. Understanding these 4 types of stress and working with an experienced online therapist in Alaska, California, Florida, Georgia, Illinois, Minnesota, Nebraska, New York, and North Carolina can help you find more calm and happiness in your life.
4 Types of Stress, Simplified
Psychologist Karl Albrecht had broken down stress into four categories based on when they occur and the slight variations in how they are experienced. Familiarizing yourself with these 4 types of stress can make them less overwhelming and easier to manage. The four types of stress are encounter stress, situational stress, time stress and anticipatory stress. Below we will break down how this stress may affect women specifically and how to handle the pressure.
1. Encounter Stress
Encounter stress is characterized by experiencing symptoms of stress when we worry about meeting or interacting with people, whether it is an individual or a group, or feeling worn down by specific (especially difficult) interactions with specific people. Managing time, expectations and practicing social skills can help you feel less stress in these situations.
2. Situational Stress
Situational stress typically occurs in a moment when we are faced with triggering situations that are out of our control, conflicts, or urgent situations. For a woman, this can look like worrying about a sick child, addressing a conflict at work, or managing a busy schedule. This kind of stress can occur very quickly and with great intensity. In these situations, it is important to have relaxation and mindfulness techniques to help us calm down and recover from this fight or flight mode. It’s also important to practice self-care, after encountering stress like this especially, to decompress and take care of ourselves.
3. Time Stress
Time stress is characterized by feeling overwhelmed by tasks to do and not feeling like you have enough time to do everything you have to do. Moms, this form of stress may be the most relatable to you. You may find yourself worrying about scheduling, planning, prioritizing and completing tasks. If this is the case for you, you may find it beneficial to make a schedule or to do list. If you are experiencing time stress in the workplace, it may be helpful to communicate this to someone so your boss can reevaluate your workload or delegate the work more effectively. It may also be helpful to work on your time management and productivity skills. It is also important to schedule time for yourself to hold yourself accountable to give yourself time to destress.
4. Anticipatory Stress
The final category of stress defined by Albrecht is anticipatory stress. This stress typically occurs before a future event or activity. Whether you are packing for a vacation and don’t want to forget something, or you have a job interview coming up or a big exam, you may find yourself stressing about this future event and this stress may interfere with present day emotions and functioning. Anticipatory stress can be addressed with adequate planning, practicing what you are nervous for (if possible, like practicing common job interview questions), and preparing with ample time so you are ready when the event or activity occurs. Making a list or chart of what you need to be prepared for the upcoming event can help you feel more prepared and therefore less stressed.
Less Stress, More Mindfulness
Excess stress can take a significant toll on a person. Long, unresolved exposure to stress can even cause heart problems, headaches, obesity, bowel issues and menstrual problems. This is why it is so important to be more mindful and find what is most effective for you managing your stress. Of course, it is easier said than done, but reflecting on the sources of your stress, focusing on the present, striving for a healthy work life balance and practicing gratitude are all useful methods for coping with stress.
If you find yourself struggling to find this balance and manage your stress, you are not alone. You can speak to one of our experienced online therapists in Alaska, California, Florida, Georgia, Illinois, Minnesota, Nebraska, New York, and North Carolina to help you identify the roots of your stress and healthy coping strategies to help you understand the 4 different types of stress and how to manage them.
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