Understanding the Difference and How to Manage Them
Stress is something everyone experiences, but not all stress is created equal. There’s a significant difference between acute stress and chronic stress and understanding this distinction can be key to managing your mental and physical health. Stress may show up suddenly as a potential car accident, as pressure of an upcoming deadline, or weight of a long-term anxiety. Recognizing the type of stress you’re facing can help you find the most effective solutions.
What is Acute Stress?
Acute stress is the body’s immediate response to a situation that is urgent or threatening. It’s the “fight or flight” response that kicks in when you're faced with a short-term emergency or strong challenge—like when you almost hit the car in front of you, like if you see a fire in your home, like if you see a coyote coming for your special dog or kitty. This response will save your life. This response was intended to save your life…or your loved ones or others’ lives…
How Does Acute Stress Affect the Body?
When faced with a stressful situation, your body releases hormones like adrenaline and cortisol to get you to react quickly. This causes:
Increased heart rate
Faster breathing
Improved focus and awareness
Heightened senses
Blood flow to the abdomen, stopping digestion.
This surge of energy forces you to rise to the occasion in emergencies, but once the event passes, the stress response typically subsides, and your body returns to its normal state.
What is Chronic Stress?
Chronic stress, on the other hand, is a different beast altogether. This type of stress is persistent and ongoing. Think of the stress you feel before a presentation, when you’re running late for an appointment, or when you’re in a high-stakes situation. Now, think of them all happening one right after the other. This is what chronic stress feels like. This creates a stress reaction. Unresolved issues or a continuous feeling of being overwhelmed create chronic fight/flight. It could also occur as a result of work pressure, relationship difficulties, financial stress, ongoing health problems, or anything that creates stress for you.
Chronic stress occurs when the body’s natural stress response system remains activated for extended periods. Over time, the effects of chronic stress can be physically and mentally draining or potentially contribute to illness.
How Does Chronic Stress Affect the Body?
Unlike acute stress, chronic stress doesn’t have a clear endpoint. The constant activation of the stress response can lead to serious health issues, including:
Weakened immune system: Chronic stress can lower your body’s defenses, making you more susceptible to illness.
Increased risk of heart disease: Long-term stress can contribute to high blood pressure, heart disease, and other cardiovascular issues.
Mental health problems: Chronic stress is closely linked to conditions like anxiety, depression, and burnout. Honestly, when chronic stress persists, there may be a need to be concerned!
Sleep disturbances: Stress can interfere with your ability to relax, making it harder to get restful sleep. The constant presence of adrenaline and cortisol may strongly interfere with the ability to sleep.
Digestive issues: When blood flow to the digestive organs is reduced, food digestion is greatly decreased or blocked entirely. This lack of nutrients due to a lack of food digestion may also cause additional stress reactions. Prolonged stress can lead to issues like stomach ulcers, irritable bowel syndrome (IBS), acid reflux, and obesity.
Chronic Stress Demands More Than a Quick Fix
Chronic stress is not something that can be resolved with a temporary solution. Unlike short-term stress that comes and goes, chronic stress quietly accumulates over time, wearing down the body and mind. If left unmanaged, it can contribute to serious, long-term health issues such as heart disease, digestive disorders, autoimmune conditions, anxiety, and depression.
Managing chronic stress requires consistent lifestyle adjustments and long-term strategies that support overall well-being.
Effective strategies to manage chronic stress include:
Engaging in regular physical activity: Activities such as walking, yoga, or dancing for 20–30 minutes most days can help regulate stress hormones and improve mood.
Incorporating mindfulness or meditation practices: Setting aside 5–10 minutes daily for mindful breathing or guided meditation can help calm the nervous system.
My Tip: If you practice this technique, you may begin to bring yourself to a calm state and may even be able to lower your blood pressure on command, if you so choose.
Prioritizing a balanced, nutrient-rich diet: Consuming whole foods—such as fruits, vegetables, lean proteins, and healthy fats—supports better energy levels and stress resilience, while minimizing processed foods and excessive sugar intake.
My Tip: Processed foods are high in calories but low in essential nutrients. Providing your body with the nutrients it needs can reduce cravings and may help with weight loss.
Establishing healthy sleep habits: Aiming for 7–9 hours of quality sleep per night, along with creating a calming evening routine, promotes physical and emotional recovery.
Setting clear personal and professional boundaries: Limiting overcommitment and preserving downtime helps prevent emotional exhaustion.
Maintaining strong positive social connections: Regular interaction with supportive friends, family members, or communities fosters emotional well-being and reduces feelings of isolation.
Taking restorative breaks throughout the day: Short pauses for stretching, deep breathing, spending time outdoors, or walking barefoot on the grass can reduce the cumulative effects of daily stress.
Managing chronic stress is an ongoing process. Building small, consistent habits over time creates a foundation for better health, greater resilience, and a higher quality of life.
Final Thoughts
Stress is a normal part of life, but understanding the difference between acute and chronic stress is essential in finding the right tools to manage it. Acute stress happens quickly and usually passes once the situation is over. Chronic stress, however, builds up over time and can cause serious health problems if not managed.
Managing chronic stress takes more than a quick fix. It requires healthy habits, consistent routines, and lifestyle changes that support long-term well-being. Simple actions like moving the body, eating nourishing foods, setting boundaries, and connecting with others can make a lasting difference.
When stress feels too heavy to manage alone, professional support can help create a plan for relief and recovery.