For most of us, “stress” is ubiquitous with tensed shoulders, stomach pits, sleepless nights, and gray hairs.
We assume (for mostly good reasons) that stress is an unequivocally bad thing to be avoided. But not all stress is created equal. The negative kind of stress that can harm our health is called distress, and it is distinctly different from eustress, which is actually good for us because it promotes personal growth.
The human stress response is integral to survival, allowing us to react to threats and challenges. What makes stress positive versus negative? It’s not just the type and intensity of a stressor, but how you think about it, that can make a difference. Having an “all stress is bad” mindset may prevent you from reaping benefits from the good stress; at the same time, it can make bad stress that much worse.
Good Stress Vs. Bad Stress
Eustress refers to stressors that challenge you to a manageable degree. This might include receiving a promotion with more responsibility, buying a new home, or signing up to run a 10K after some training. Eustress creates the feeling of nervous anticipation or excitement rather than dread. It can make you feel energized and focused, and when you get through it, you have a sense of accomplishment and self-efficacy.
Distress, on the other hand, refers to stressors that are more than you can manage and can elicit feelings of dread or overwhelm. This kind of negative stress can be chronic and unrelenting, causing you to feel you’re losing control. Examples include having persistent financial problems, being a caregiver for an aging parent, or having an abusive boss or partner. Chronic distress can lead to exhaustion, depression, anxiety, and many other health issues.
What’s Your Stress Mindset?
The way you think about stress can determine its effects. A "stress is enhancing" mindset views stress as a positive opportunity. This doesn’t mean you must seek out stressors to slay. But when one pops up, you respond with the thought, "This is a very stressful situation. I'm recognizing it, and I'm going to teach myself how to get through it." You approach stress with intention.
On the other end of the spectrum is a "stress is debilitating" mindset, in which stress is viewed as an opponent too strong to successfully fight. Overwhelmed and defeated, you freeze in the face of stress, unable to move through it and bounce back. This kind of a belief system about stress tends to be self-reinforcing, kicking off a vicious negative-stress cycle.
A shift in stress mindset is not a cure-all, and there are many serious life stressors that simply can’t be reframed. That said, adjusting your perspective on some of your regular daily stressors may offer surprising opportunities for growth.
Finding “Goldilocks” Stress
Too much stress can tip the scales for anyone. What you want is just-right stress, not too much and not too little. In science speak, this is called hormesis. Hormesis means you are challenging your mind and body to change for the better without pushing so hard that damage ensues. There are a number of ways you can practice hormesis, and all have benefits to your mental and physical health.
- Moderate exercise. When you exercise, you stress and strain your cardiovascular system and muscles, which then recover, improving your body’s resilience.
- Cold plunges are a short and intense stressor to your system.
- Hot tubs and saunas provide a brief stress that can stimulate the immune system.
- Pursue a new hobby or interest that challenges you to learn a new vocabulary and toolset.
- Travel to a place that’s out of your comfort zone.
