We all know that chronic stress is linked to many health problems, from heart disease to cancer to autoimmune disorders to depression. But simply telling ourselves to “de-stress” is distressingly ineffective…and since we don’t all experience stress the same way, what works for one person may do nothing for another.

What does help: A personalized approach based on an individual’s “stress type,” I was told by Stephanie McClellan, MD, coauthor of So Stressed: The Ultimate Stress-Relief Plan for Women. Dr. McClellan has identified four basic stress types…the biochemical imbalances behind each…and specific lifestyle strategies that bring relief. Two main factors combine to determine your stress type…

  • Your levels of the stress hormone cortisol. The “hyper” stress types have too much cortisol, while “hypo” stress types have too little. Though you may think of cortisol as “bad,” it is essential for normal brain and body function—so too much or too little can affect energy level, emotions and immune function, Dr. McClellan told me.
  • Which part of your nervous system is dominant. Dr. McClellan refers to people in whom the sympathetic nervous system (which controls the fight-or-flight response) is constantly aroused as “S” stress types. In contrast, with the “P” stress types, the parasympathetic nervous system (which induces the rest-and-restore function) overshoots its target, depleting energy and norepinephrine, a brain chemical linked to arousal, attention, memory and mood.

Here’s how to tell which stress type you are and what to do to feel and function better.

You are a “Hyper S” person in overdrive if you…

  • Are always on the go, even when exhausted…and treat nearly every task as an emergency.
  • Feel anxious, irritable and fidgety.
  • Are prone to headaches, sinus infections, heart palpitations, acne and/or insomnia.

What’s going on: This stress type is characterized by high cortisol levels and an overactive sympathetic nervous system.

De-stress dietary tactic: To boost levels of the calming neurotransmitter serotonin, eat foods that contain the amino acids tryptophan (beef, cheese, chicken, eggs, fish, soybeans, turkey, yogurt) and tyrosine (avocados, bananas, carrots, game meats, nuts). Avoid coffee—instead, have green tea or white tea, which has far less caffeine and also provides L-theanine, an amino acid that promotes a relaxed, yet alert, mental state.

Best exercise strategy: To release pent-up energy, work out vigorously for at least 30 minutes five or more times a week. Exercise in the morning, Dr. McClellan suggested, when your body is naturally producing more cortisol for the energy you need to get through the day. Anything that gets your heart pumping will do—brisk walking, cycling, using an elliptical machine.

Targeted relaxation techniques: The goal is to quiet your overstimulated mind and relax tense muscles. For at least five minutes three times daily, try mindfulness meditation, paying attention moment by moment to whatever crosses your mind, without judgment or analysis…or progressive muscle relaxation, tensing and then relaxing muscles, body part by body part.

You are a “Hyper P” dash-and-crasher if you…

  • Are a high achiever, pushing yourself relentlessly…then, after the stressful situation passes, you “crash”—experiencing extreme exhaustion that leaves you temporarily unable to function.
  • Feel overemotional, unfocused and withdrawn when burned out.
  • Are prone to colds, flu and/or blurry vision…and often get sick on vacations.

What’s going on: High cortisol and a dominant parasympathetic nervous system define this stress type. As your nervous system swings from high gear to crashing, norepinephrine is depleted and immune function is compromised.

De-stress dietary tactic: To build up your weakened immune system, eat lots of antioxidant-packed fruits and vegetables and foods rich in zinc (cashews, cheese, chicken liver, shellfish). To restore energy, stabilize blood sugar levels by breakfasting on protein-rich foods (eggs, yogurt) and eating small meals and snacks throughout the day.

Best exercise strategy: When you feel near collapse, refrain from strenuous exercise for a few days—just take leisurely walks or do gentle yoga poses. Once you feel stronger, follow the Hyper S person’s exercise plan mentioned earlier.

Targeted relaxation techniques: Pamper yourself when drained by taking a long bath or getting a massage or manicure…and/or try prayer to lift your spirits, Dr. McClelland suggested.

You are a fried-and-frazzled “Hypo S” type if you…

  • Appear outwardly calm but dread conflict or pressure.
  • Are anxious and fearful when stressed…and often feel like you don’t get enough sleep.
  • May have aches and pains, allergies, thyroid problems, lupus and/or arthritis.

What’s going on: The low cortisol associated with this stress type leads to an overactive immune system…while the overly excitable sympathetic nervous system creates extreme sensitivity to stress.

De-stress dietary tactic: Make lunch your main meal—this helps boost cortisol levels—and focus on lean protein and complex carbohydrates (whole grains, legumes). To calm your immune system, eat foods rich in inflammation-fighting omega-3 fatty acids (fish, olive oil, walnuts). Have a bit of dark chocolate—it can encourage production of pain-relieving endorphins, Dr. McClellan said.

Best exercise strategy: Lack of energy makes exercising tough, but aim for 30 minutes three times a week—it will help reduce pains, make your brain less stress-sensitive and increase endorphins and mood-elevating serotonin. Try rhythmic, low-impact activities—ballroom dancing, swimming, cycling or even a walk outside, which are soothing yet relieve sluggishness.

Targeted relaxation techniques: The focus is on reducing pain and raising energy. Try aromatherapy…slow deep breathing…and reflexology, in which pressure is applied to certain points on the feet to unblock energy flow.

You are a detached and shut-down “Hypo P” type if you…

  • Are passive in the face of adversity…and have trouble expressing emotions.
  • Feel unstimulated and detached, like a spectator in your own life.
  • Are chronically exhausted…often feel dizzy, faint or achy… and/or suffer from gastrointestinal upsets.

What’s going on: This is the rarest stress type, a mix of low cortisol, low norepinephrine and a chronically understimulated stress response.

De-stress dietary tactic: Eat easy-to-digest foods—high-fiber fruits and whole grains, cooked vegetables (rather than raw), dairy foods made with sheep’s milk (instead of cow’s milk). Talk to your doctor about supplementing with vitamin A and vitamin E because you may not be absorbing enough of these from your food.

Best exercise strategy: You’re so tired that it’s hard to work out, so start with a daily five-minute walk outside to get the mood-boosting benefit of sunshine…a 20-minute stretch…or lifting two-pound weights while you watch TV. Exercise (preferably in natural sunlight) at the same time each day to regulate cortisol production. As energy increases, gradually ramp up your workout.

Targeted relaxation techniques: Restoration is your priority. Keep a journal to explore bottled-up emotions…try Shiatsu massage, which focuses on acupressure points and unblocks energy meridians. If you feel depressed, work with a mental health professional to rediscover vitality and joy.