The Value of Good Stress

Your pulse quickens, your palms start sweating, and your breathing becomes difficult. We’re all familiar with the symptoms of stress, and for many professionals, stress is a common side effect of balancing a busy work schedule with the obligations of family life.

While high levels of stress can be a cause for concern, it’s also possible to experience good stress, also known as eustress. Let’s look closer at good stress and how it can become a force for growth.

Stress: An Overview

On a biological level, stress is a natural response to a perceived threat or challenging situation. Once brain cells identify a possible threat, the body releases cortisol and adrenaline. These hormones prepare the body for physical action in case a fight or flight response is needed.

This stress response results in a faster heart rate and higher blood sugar levels. It also activates the zone in your brain that controls mood and fear.

From an evolutionary point of view, this response gives you an advantage by making you more alert and preparing you for physical action, which could save your life.

However, in modern society, there is usually little need to activate our fight-or-flight response. Instead, we often face a multitude of stressful events that don’t lead to fighting or fleeing, so that responses stays on. This phenomenon leads to chronic stress, a condition that affects as many as 24% of Americans.

The Difference Between Good Stress (Eustress) vs. Bad Stress (Distress)

We generally view stress negatively due to its potential negative health effects and the heavy toll it can take on emotional health. However, it’s possible to experience another type of stress.

What Is Good Stress (Eustress)?

Good stress or eustress can mimic the symptoms of a traditional fight-or-flight response, but it’s a reaction to an exciting rather than threatening situation.

Experiencing eustress can make you feel jittery and happy. It can make you look forward to something and make your mind race with excitement at the many possibilities before you.

What Happens When We Experience Eustress?

Experiencing eustress can remind you of negative stress because some of the physical symptoms are similar. For instance, both forms of stress can cause high blood pressure, sweating, and insomnia.

However, the feelings associated with eustress are very different. You’ll feel excited as your hormones surge, and you’ll relax quickly once the exciting event is over. Eustress can also fill you with confidence, pride, and achievement as you face a new challenge head-on. You will feel alert, and ideas will flow as you approach a new situation and step out of your comfort zone with a positive mindset.

Examples of Eustress in Our Personal and Professional Lives

Here are a few examples of situations that will likely cause a eustress reaction:

• Going on a first date.
• Watching a horror movie.
• Riding a roller coaster.
• Starting a new job.
• Preparing for a public speaking engagement and generally performing in public.
• Traveling to unfamiliar places.
• Launching a new business.
• Looking forward to a meeting or presentation because you know you will shine.
• Closing a sale.
• Getting married, buying a home, and other major life milestones.

What Is Bad Stress (Distress)?

Bad stress is different from eustress because it’s generally accompanied by feeling lost and overwhelmed. You will usually experience anxiety and have a sense that bad things are about to happen.

When your stress level stays high over a period of time, these negative thoughts can wreak havoc on your mental and physical health. Too much stress can increase your risk of developing heart disease, weaken your immune system, disrupt your sleep, and more. Your mental health can also suffer since there is a strong connection between acute stress and depression.

Bad stress can also cause you to turn to coping mechanisms, which can be unhealthy and exacerbate the negative reaction.

What Happens When We Experience Bad Stress?

Facing a stressful situation causes your sympathetic nervous system to activate. Your body responds by releasing stress hormones to increase your heart rate and your general sense of alertness.

From a psychological point of view, these hormones trigger feelings of fear and restlessness. When you repeatedly face stressors at work or home, these high levels of stress hormones can lead to feelings of exhaustion and depression, which can ultimately cause you to experience burnout.

Examples of Distress in Our Personal and Professional Lives

Many situations can be perceived as stressful experiences. Here are a few examples:

• Experiencing financial difficulties.
• Driving in heavy traffic.
• Walking through an unsafe area.
• Not having a clear sense of direction at work.
• Having too many items on your to-do list.
• Working with toxic people.
• Grieving a loved one.
• Experiencing health problems.
• Working toward unattainable goals.
• Many Americans also feel anxious about broader issues like climate change or the economy.

How to Increase Eustress

Eustress is a positive addition to life. Seeking situations that trigger positive stress can make your daily life more interesting and help you explore your passions. It’s also an important aspect of your personal growth journey and can help you become the best version of yourself.

Follow these tips to focus on your well-being and embrace good stress:

• Paying attention to the situations that cause feelings of excitement will help identify good stress. You can learn a lot about yourself and the environment where you thrive.
• Practice mindfulness. When you experience symptoms of stress, take a few minutes to analyze the stressful event and sort out your feelings.
• Do more of the things you feel passionate about, whether at work or in your leisure time, by exploring new hobbies or acquiring new skills. These positive activities will enrich your life and help you find a healthy balance.
• Push your boundaries and challenge yourself to try new things. The more you succeed when facing new situations, the more confidence you’ll have when dealing with the unknown.
• Take a few hours to assess your skills and strengths thoroughly. Having a clear picture of what you’re good at can help you confidently approach new situations and adopt a positive attitude rather than experiencing anxiety.

How to Manage Bad Stress

Stress management is important for a healthy life. Using effective coping strategies can mitigate the effects of stress and help you approach difficult situations with a clear head.

While learning to manage stress is beneficial, it’s important to remember that it can be a normal reaction to an abnormal situation. If you’re experiencing chronic stress, it could be a sign that your environment needs to change. For instance, no amount of management exercises will make a workplace less toxic, and removing yourself from this environment is the best thing you can do for your well-being.

That being said, there are effective strategies you can use to deal with the moderate stress that stems from living a busy professional and home life:

• Physical exercise can help regulate your hormones while resetting your flight or fight response. It can also boost endorphins and make you more resilient. Your lifestyle can affect how you respond to challenging situations. Getting enough sleep, eating a balanced diet, and avoiding tobacco, alcohol, and caffeine can make a difference.
• Breathing exercises and short meditation sessions can help you take a step back when you experience stress. It’s an opportunity to reframe the situation if you tend to catastrophize.
• Studies have shown that music can affect your brain waves and promote relaxation and focus. It can also mitigate the effects of distress and give you positive energy.
• Learn to say no and set boundaries when you feel overwhelmed. Strategies like blocking time in your schedule for important projects and limiting work communications at home will help if you feel overwhelmed.
• Prioritize your mental health. If you feel that distress is taking over your life, it might be a sign that you need a vacation or should seek help from a professional.

Find a Healthy Balance Between Good and Bad Stress

While we generally view stress as harmful, not all stressful situations are bad for us. Some situations cause a feeling of alertness that is actually linked to excitement, and this type of eustress has many benefits, from improving focus to boosting problem-solving skills.

Good stress helps enrich your life, empowering you to unlock personal and professional growth by actively pursuing what triggers eustress. It’s also important to find a healthy balance by using the right tools to manage negative stress.

You can achieve this balance at work by setting realistic goals that reflect the mission you’re passionate about while developing strategies that will help you achieve these goals without feeling overwhelmed. As a business coach, finding this balance is something Lori Moen at Catalyst Group ECR can help you with.