What Kind of Stress Are You Carrying? A Breakdown of the 4 Types

As a clinical psychologist and yoga teacher, I’ve spent years studying the science of stress. And as a competitive bikini bodybuilding athlete, I’ve experienced firsthand how stress, when left unchecked, can chip away at clarity, energy, and confidence.

But not all stress is created equal. Some types of stress can help us grow, while others slowly wear us down. Understanding its different forms is essential for both healing and thriving. It can even empower us to respond with more awareness and resilience.

The 4 Categories of Stressors

First, it’s important to understand that not all stress comes from the same source, and not all stress affects us in the same way. Knowing where your stress is coming from is the first step in learning how to manage it.

There are four broad categories of stressors that tend to activate our stress response systems:

Crises and Catastrophes

These are large-scale, devastating events like natural disasters, war, pandemics, or mass violence. While relatively rare, these stressors carry immense weight and can have lasting psychological and physical effects. Trauma from these events often overwhelms our usual coping resources, especially when safety and survival are at stake.

Major Life Events

Life transitions like marriage, starting college, the birth of a child, divorce, or the death of a loved one fall into this category. Whether positive or negative, these changes disrupt our routine and create uncertainty—both of which are fertile ground for stress. 

Interestingly, chronic events, as opposed to acute and recent events, that occurred more than several months ago are linked to stress, illness, and even personality change.

Daily Hassles (Microstressors)

These are the everyday frustrations and annoyances of modern life—think traffic jams, work and school deadlines, family disagreements, running late, or dealing with difficult personalities. While each one may seem minor on its own, their cumulative impact can be profound. 

What’s more, stress is subjective: what overwhelms one person may feel like no big deal to another. For example, while many people find public speaking to be stressful, someone who has experience with it will not. 

Research also shows that how intensely we perceive these hassles matters. According to Carolyn Aldwin’s work, those who rate their daily stressors as more intense tend to experience worse health outcomes over time.

Ambient Stressors

Unlike the first three, ambient stressors are chronic, low-grade, and often outside of our immediate control. Examples include pollution, noise, overcrowding, or ongoing exposure to social inequality. These stressors often operate in the background of our lives and may affect us even when we’re not consciously aware of them. Over time, they can erode our resilience and contribute to chronic stress or fatigue.

Now that we have a stronger understanding of stressors, let’s explore the four main types of stress and how they shape our mind, body, and sense of well-being.

1. Hypostress: Not Enough Stress

“I’m so bored and restless.”

Hypostress happens when we’re under-stimulated—when life feels too easy, repetitive, or unchallenging. While this might sound appealing at first, it often leads to boredom, apathy, and a lack of motivation.

Think of someone stuck in a monotonous job with no room for growth, or a student who finds their coursework too easy. Hypostress might also appear in someone who has no hobbies, social engagements, or goals, since they might feel apathetic and lack personal fulfillment. 

Hypostress illustrates the positive side of stress in that without meaningful stimulation, we lose our sense of purpose.

2. Eustress: Positive, Energizing Stress

“I’m so nervous and excited!”

Eustress is the “good” kind of stress. It’s short-term, energizing, and motivates us to rise to the occasion. Think of it as fuel for creativity, focus, and confidence. 

You might experience eustress as the butterflies before a big presentation or the excitement before a life milestone like a wedding. Or even when taking part in a challenging feat—like a marathon or tough workout—something that pushes your physical limits and leaves you feeling accomplished.

When we have the tools and support to handle a challenge, eustress shows us that stress can actually help us grow.

3. Distress: Negative Stress That Drains Us

“I’m so overwhelmed.”

Distress is what most people think of when they hear the word “stress.” It’s the overwhelm that comes from pressure, loss, or fear—whether it’s a toxic job, financial hardship, or relationship conflict. It can be short-term or long-term and chronic, which takes a toll on both mental and physical health.

Here are some common examples of distress that you may find relatable:

• Professional: getting laid off; facing unrealistic deadlines or a demanding boss; working in a hostile environment

• Personal: a loved one falling ill; dealing with financial troubles; getting involved in difficult relationships; going through divorce

• Academic: feeling unprepared for a major exam; not understanding an important lesson or subject

4. Hyperstress: When It’s Just Too Much

“I can’t handle this anymore.”

Hyperstress occurs when stress becomes unbearable. It’s the tipping point—when your nervous system feels maxed out, and even minor tasks feel like too much. Hyperstress can result from juggling too many responsibilities, especially without support. This kind of stress often leads to shutdown, emotional outbursts, or burnout.

Imagine someone working multiple jobs or someone trying to work while simultaneously caring for a sick family member. People are prone to hyperstress when they’re forced to navigate a major personal crisis without any relief or support.

Why Understanding Different Types of Stress Matters

Understanding what kind of stress you’re experiencing is the first step toward healing. Each type of stress calls for a different response. For example, someone in distress might need to set boundaries or find support, while someone experiencing hyperstress should likely prioritize rest, recovery, and deeper intervention.

As a psychologist, I often remind my clients: Not all stress is the same, but all stress is valid. By recognizing the type you’re dealing with, you can meet it with more compassion—and more effective tools.

Interested in going deeper?

• If you’re navigating chronic stress or recovering from trauma, know that you're not alone. I support clients in understanding their stress responses, building resilience, and reclaiming a sense of safety and empowerment. If you’re interested in improving your emotional health, book an appointment.

• For small and large teams, I also offer workshops, retreats, and trainings on stress management, yoga psychology, and mindfulness. Reach out to schedule one.