Shifting Perspective and Embracing “Good Stress”

Stress is a ubiquitous part of life, something that we all experience in varying degrees and forms. Typically, when we think of stress, we envision the negative effects it can have on our mental and physical well-being. In my work as a psychotherapist, I work with clients who have experienced either acute or chronic stress. The resulting symptoms (anxiety, depression, dread, hopelessness, insomnia, difficulty focusing, low self-esteem, relational conflict, somatic complaints and conditions) are interfering with their wellbeing. 

But what if I told you that not all stress is bad? In fact, some stress can be incredibly beneficial, propelling us towards growth, achievement, and resilience. While the stressors themselves might be really bad, we can embrace a mindset that our reactions to that stress is within our control and can result in greater resilience. Welcome to the world of “eustress.”

Eustress, a term coined by endocrinologist Hans Selye in the 1970s, refers to a positive form of stress. Unlike its notorious counterpart, distress, which can leave us feeling overwhelmed and depleted, eustress is the kind of stress that invigorates us, motivates us, and enhances our performance. It’s the feeling we experience when we’re challenged but still feel capable of overcoming obstacles.

While distress can lead to burnout, anxiety, and other mental health issues, eustress can actually fuel our growth and development. Picture a runner preparing for a race; the adrenaline pumping through their veins isn’t a source of anxiety but rather a source of excitement and readiness to perform at their best. This is eustress in action.

One of the most compelling theories that supports the idea of embracing eustress is the Yerkes-Dodson Law. Proposed by psychologists Robert Yerkes and John Dillingham Dodson in 1908, this law suggests that there’s an optimal level of stress for peak performance. Too little stress results in apathy and lack of motivation, while too much stress leads to anxiety and impaired performance. However, when stress is at the right level—enough to push us out of our comfort zone without overwhelming us—we experience heightened focus, motivation, and energy. This Goldilocks stress state is eustress.

The key difference between eustress and distress isn’t about the stressor we’re facing; it’s about whether we feel capable of overcoming it. The difference internally between feeling challenged and threatened is one minor perspective shift that determines how we approach the stressors we inevitably face in our lives, and that perspective shift can have profound effects on our wellbeing. 

So how can we make that perspective shift happen when we’re feeling overwhelmed? And what happens when we truly don’t feel capable, and don’t know how to resolve a stressor?

Remember the key difference between distress and eustress: feeling capable. Feelings aren’t facts. Whether you feel overwhelmed or you feel capable, either feeling becomes your experience of reality, regardless of what the stressor is. Choices and resources of some kind are available to you.

Usually, there are more choices and resources available than you might think, since stress can create black-and-white thinking and prevent us from seeing solutions. All that you need in order to feel capable is 3 beliefs:

1. I’m more safe than unsafe in this moment. (I’m okay for now)
2. I either have the ability or I can figure out how/develop the ability to solve this. (I can handle this somehow)
3. I have supports available to help me with this. (I am worthy of support, love, compassion)

Try making a mantra out of one of the statements above, whichever would be most helpful when you feel overwhelmed. Some mantras my clients have used include: “I’ve got this,” “I’ll be okay even if it doesn’t seem like it right now,” “This is a challenge not a threat,” “I have options to make things feel better,” and “Everything is figure-outable.” These statements remind us that regardless of the stressors we face, if we hold a positive/growth mindset, then our greatest stressors can be the very experiences that teach us and build our resilience.

If you have trouble with these mindset shifts, you’re not alone. When we’ve been stuck in cycles of stress and burnout, it is hard to shift away from it. Repetition is key to creating a mindset shift, and it takes consistent effort to notice distress-related thoughts and replace them with growth and resilience oriented thinking. 

If any of the statements above feel triggering or untrue, and repetition is not helping, try processing blocking beliefs with a therapist or in your journal to get “unstuck” and convert your distress to eustress. Blocking beliefs can stem from upsetting memories which cause us to believe we aren’t safe, able, or worthy; by exploring these blocks, you can free yourself to think more positively about challenges.

By learning to optimize our stress levels, we can unlock our full potential and lead more fulfilling lives. Just as a well-trained athlete thrives under pressure, we too can flourish when we harness the power of eustress. So, the next time you feel the familiar rush of adrenaline before a challenge, remember that it might just be the catalyst for your next breakthrough. Embrace the eustress, and watch yourself grow stronger, more resilient, and more capable than ever before.