The Surprising Benefits of Stress: Understanding Eustress

Some people primarily associate stress with negative emotions like tension and anxiety. While these associations can be valid, a certain side of stress may foster growth, resilience, and success.

In some situations, stress can be beneficial, especially when handled healthily. Leveraging the positive aspects of the body’s stress response might lead to improved performance, increased well-being, and a more balanced lifestyle. Exploring the unexpected benefits of stress and ways to leverage them effectively may help you move forward the next time you experience stress. 

You can use stress to your advantage. Find out how.

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The dual nature of stress: Eustress versus distress

Stress is not inherently bad. Stress varies widely in form and intensity, whether individuals experience chronic stress or the eustress effect. Recognizing the difference between good stress (eustress) and bad stress (distress) can be helpful.

Eustress 

Eustress is a type of stress that can motivate and energize you. This type may arise during positive, exciting challenges that push you to grow. Think about the energy surge before delivering a big presentation, the enthusiasm for starting a new job, or the buzz from a rigorous workout. Positive stress experiences may increase focus, boost problem-solving abilities, and enhance overall performance. Eustress can keep people alert and engaged, fostering a sense of accomplishment and confidence.

Distress 

Distress occurs when stress becomes overwhelming and continuous. Research shows that chronic stress can result in physical symptoms like fatigue, muscle tension, and headaches and may negatively impact mental health. Without proper management, chronic stress can lead to mental health challenges like anxiety and depression. Distress often arises from situations perceived as uncontrollable or unpredictable, causing helplessness and burnout.

The stress response: How stressful situations affect the body 

Understanding the positive aspects of stress may start with understanding the stress response. During stressful events, the body activates the fight-or-flight response, a series of physiological changes designed to handle perceived threats. This process releases hormones like adrenaline and cortisol, which raise the heart rate, increase blood pressure, and sharpen your senses.

Acute stress: Harnessing the benefits of stress for positive outcomes

Acute stress is a short-term reaction to specific challenges or threats. This type of stress may work in your favor, providing a surge of energy and concentration that aids in managing the situation. For example, the stress experienced before speaking in public may sharpen your awareness and enhance your performance.

What is chronic stress?

Unlike short-term stress, which is temporary, chronic stress remains over long periods due to ongoing pressures such as work obligations, financial troubles, or relationship conflicts.

Effects of chronic stress

If not addressed, chronic stress can adversely affect physical and mental health, leading to conditions like heart disease, insomnia, and gastroesophageal reflux disease (GERD). Stress also raises the risk of an individual developing a mental health condition like anxiety or depression.

Chronic stress may also disrupt brain function, specifically in the prefrontal cortex, which is responsible for decision-making and problem-solving. These changes can lead to difficulty concentrating, poor judgment, and difficulty regulating emotions. Over time, brain matter in this area can decrease, making it more difficult to handle stress and make sound decisions. The cycle of chronic stress can be hard to break, increasing the risk of mental illness and making it harder to function in daily life.

How to tap into the benefits of stress

Learning to leverage good stress may help you achieve your goals. Viewing stress as a potential ally rather than an adversary may transform your approach to challenges and enhance your performance. Below are a few ways to start. 

Developing a positive mindset in stressful situations

Harnessing the benefits of good stress could involve embracing a positive attitude. Seeing stressful moments as opportunities for growth rather than threats can maintain motivation and focus, empowering you to face challenges with assurance.

Setting realistic goals

Create realistic goals. Dividing extensive tasks into smaller, manageable steps and celebrating progress may make challenging projects more accessible to more people. This technique may boost your sense of achievement and keep stress under control.

Managing stress and anxiety with physical exercise

Physical exercise is another tool for managing stress. Regular activity releases endorphins, which are natural mood lifters. Physical activity can ease muscle tension, enhance sleep quality, and improve overall wellness. From brisk walks to yoga sessions and gym workouts, finding an exercise routine that resonates with you can positively impact stress management.

Each step toward harnessing good stress may help you leverage its benefits and succeed. While everyone experiences eustress differently, try to find strategies that work for you and incorporate them into your daily routine.

Stress management: What to do when you’re stressed

Mental health is supported by effective stress management. Although some stress can be beneficial, having strategies in place may keep stress from becoming overwhelming. Below are tips for managing stress healthily: 

Practicing relaxation techniques

Incorporating relaxation techniques into your daily routine may mitigate the effects of stress. Studies indicate that deep breathing, meditation, and progressive muscle relaxation can stimulate your body's relaxation response, counteracting the fight-or-flight response. These techniques promote a state of calm, reduce physical symptoms of stress, and enhance overall mental clarity.

Building a supportive network

Building a supportive network of friends, family, and colleagues can provide emotional support, practical help, and a sense of belonging. Sharing your experiences with trusted individuals may alleviate feelings of isolation and offer new perspectives on managing stress.

Seeking professional help

In some cases, managing stress independently can be challenging. Seeking the support of a mental health professional may provide you with personalized guidance, support, and tools to cope effectively with stress. 

Balancing good and bad stress

Balancing eustress and distress may be a continuous process that benefits from careful attention. While eustress can motivate and propel individuals toward success, it may turn into distress if not managed properly. Below are tips for creating balance. 

Respect your limits to avoid becoming stressed

Incorporate stress relief activities

Incorporating stress relief activities into your routine may be another effective strategy. Hobbies, leisure activities, and downtime help people recharge and maintain a healthy balance. Whether you try reading, gardening, or spending time with loved ones, finding activities that bring you joy may reduce stress levels.

Maintain a healthy lifestyle

Maintaining a healthy lifestyle can be part of managing stress. Healthy choices might include eating nutritious meals, getting enough sleep, and staying hydrated. A healthy body supports a healthy mind, enhancing your ability to cope with stress effectively. Talk to a nutritionist or doctor to come up with a meal plan that works for your unique body. 

Talk to a therapist 

Balancing positive and negative stress is often achievable with a motivated mindset and tools. For some, seeking professional guidance may be beneficial. Anyone can go to therapy, and a diagnosis or mental illness is not a requirement to attend. 

You can use stress to your advantage. Find out how.

Get started with online therapy

Online therapy for stress and anxiety

In addition, if you face barriers to traditional in-person therapy, you might be able to try online therapy through a platform like BetterHelp.

Online therapy provides benefits that may mitigate stress for some people. Clients often find that the lower cost of online sessions reduces financial stress, making therapy more accessible. Additionally, the ability to schedule sessions around their personal commitments ensures that therapy does not add to their stress levels. This compatibility between scheduling and personal needs can allow for a more relaxed and consistent therapeutic experience.

Evidence suggests that online therapy is effective in alleviating stress symptoms and can expand access to treatment. By removing geographical and logistical barriers, virtual therapy makes engaging in mental health care easier for many people. Researchers recommend further investigation to understand how these symptom reductions correlate with changes in functional impairment and how online therapy may differentially affect different types of stress.