We all go through stressful moments — big deadlines, unexpected bills, arguments with loved ones. For most people, stress comes and goes. But for others, it feels like one stressful event follows another. There’s always something to worry about, and no matter how one problem ends, another begins. This pattern is called episodic acute stress.
Unlike simple acute stress, which happens occasionally and resolves quickly, episodic acute stress is more frequent and can leave you feeling constantly overwhelmed, irritable, and exhausted. If this sounds like you — always rushing, always worrying, always tired — you might be dealing with this type of stress.
Understanding it is the first step to breaking the cycle.
What is Episodic Acute Stress?
Episodic acute stress occurs when someone experiences repeated episodes of acute stress — one after the other — often without enough time to rest or recover. These people tend to:
- Take on too many responsibilities.
- Feel like they’re always “in a hurry”.
- Constantly worry about the future or expect the worst outcome.
- Live in a state of mental and emotional tension.
Causes of Episodic Acute Stress
Several factors can lead to this type of stress, including:
- Overcommitment — Taking on too many tasks at work, school, or home.
- Perfectionism — Putting intense pressure on yourself to perform flawlessly.
- Negative Thought Patterns — Constant self-criticism, worst-case thinking, or “What if everything goes wrong?” mentality.
- Unresolved Trauma or Ongoing Challenges — Financial issues, ongoing family conflicts, unstable relationships, or health concerns.
- Work or Study Pressure — Strict deadlines, competitive environments, or demanding bosses/teachers.
Signs and Symptoms
People with episodic acute stress may experience:
Physical Symptoms
- Frequent headaches or migraines
- Chest pain or heart palpitations
- Stomach issues (acid reflux, diarrhea, constipation)
- High blood pressure
- Tiredness that doesn’t go away even after resting
Emotional and Behavioural Symptoms
- Irritability or sudden bursts of anger
- Anxiety or constant worry
- Feeling overwhelmed or hopeless
- Mood swings
- Trouble sleeping (insomnia or restless sleep)
- Procrastination or inability to focus
Is Episodic Acute Stress Dangerous?
Yes — if ignored. Constant stress puts pressure on the heart, immune system, and mind. Over time, it can lead to:
- Heart disease or hypertension
- Anxiety disorders or depression
- Burnout
- Weakened immune system, causing frequent colds and infections
This is why early understanding and management are so important.
How to Manage Episodic Acute Stress
You can break the cycle — but it requires conscious effort and support.
Set Realistic Limits
Stop trying to do everything at once. Learn to say “no” when needed. Prioritize what truly matters.
Practice Time Management
Use planners or digital calendars. Break big tasks into smaller steps. Allow time for rest.
Challenge Negative Thoughts
Replace “What if I fail?” with “What if everything works out?”
Practice mindfulness or journaling to spot unhelpful thought patterns.
Build Healthy Daily Habits
- Get 7–8 hours of sleep
- Eat balanced meals
- Stay active — even a 20-minute walk helps
- Limit caffeine, alcohol, and nicotine
Practice Relaxation Techniques
- Deep breathing exercises
- Meditation or prayer
- Stretching or yoga
- Short breaks throughout the day
Seek Professional Support
If stress feels out of control, talking to a psychologist can make a huge difference. They can help you understand your patterns, heal emotional wounds, and teach practical coping skills.
Takeaway
Episodic acute stress is like living in a constant emergency — but you don’t have to stay in survival mode forever. With awareness, small lifestyle changes, and the right support, you can regain control, find balance, and breathe easier again.
If you’re tired of feeling overwhelmed, reach out to CSM Manila today — because managing stress shouldn’t be a journey you take alone.