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Stress is an integral part of life.
Although we tend to think of it as negative and use the word primarily to describe bad experiences, it simply refers to our body and mind's reaction to a difficult situation. In reality, stress isn't necessarily bad. Whether you're running a marathon, working under pressure to deliver a project, or giving a public speech, the stress hormones released for a brief period can boost your mood, give you energy, improve your performance, and thus help you succeed.
When we view a stressful situation as an opportunity rather than a threat, this positive stress, also called "eustress" (the opposite of "distress"), can actually enhance our ability to achieve our goals and overcome our fears. By using this energy to confront potential stressors without feeling overwhelmed, we are able to change and grow personally. Instead of harming us, stress can strengthen our mental health by increasing our determination and power over our lives.
According to MIND, a UK mental health charity, stress can help us "to take action, have more energy and get results." (( How to manage stress ))
What is stress?
Stress can be positive or negative. There are, of course, common stressors that are harmful to everyone, such as injury, illness, the death of a loved one, professional or personal conflicts, and financial or legal problems. Each of us has varying levels of resilience and coping skills, but unfortunately, these experiences can ultimately have a detrimental effect on our well-being.
Despite this, mental health professionals are increasingly recognizing that stress also offers benefits. According to a study published in the international scientific journal World Journal of Medical Sciences,
“Stress is a protective response that helps an organism survive in difficult conditions and environments. Stress used to be considered solely a response to an extremely negative environment, but researchers now see […] eustress as a favorable factor affecting health and longevity.” (( The Eustress Concept: Problems and Outlooks ))
Ultimately, what do we mean by “positive stress”?
Positive stress can give us a sense of excitement and anticipation when we imagine success. There are all sorts of stressors, both in our personal and professional lives, that can have a beneficial effect on our well-being and mental health. These include, for example:
- to start a new job, get a promotion or retire;
- to get married or become a parent;
- to move;
- to go on vacation; and
- to start new hobbies or learn new skills.
We can benefit from positive stress when we challenge ourselves, step out of our comfort zones, or experience new physical, mental, or emotional experiences.
The term "eustress," meaning "positive stress," was coined in 1974 by Dr. Hans Selye, a Hungarian scientist and Nobel Prize nominee who pioneered stress studies. In his work, he differentiated between stress that can lead us to a "healthy, positive, and constructive outcome" by enhancing our abilities and motivation, and the type of stress that, on the contrary, causes anxiety and impairs our functioning. 1
Other studies by psychologists Richard S. Lazarus and Susan Folkman suggest that our reactions determine whether we experience positive or negative stress. They explain how internal and external factors, such as our personality, health, and the amount of energy and support we have, can influence how we perceive a situation. Depending on the situation, we may feel overwhelmed or see it as an exciting challenge. 2
How does our body react to stress?
Most of us are familiar with the phrase "fight or flight," which describes our brain and body's response to threats. Our heart races, our breathing quickens, and our blood pressure rises as our bodies release large amounts of the stress hormones cortisol and adrenaline. At the same time, glucose rushes into our muscles, telling them to warm up, and oxytocin drives us to seek out other humans who can help us.
In small doses, these physiological changes can be exhilarating rather than exhausting. They increase our energy, strengthen our focus, and motivate us to overcome adversity.
What are the factors that help us respond positively to stress?
According to the Stress Management Society, the British association for stress management, “Controlling your thoughts increases your ability to find solutions to difficult situations and manage stress more effectively. Master your mind and you'll never wonder how to manage stress again.” (( Assess your mindset ))
Research on positive stress has demonstrated some common characteristics among people who respond well to stress, including:
- self-confidence and confidence in one's abilities;
- optimism and hope;
- the feeling of having power and control over a situation; and
- high expectations of oneself and others.
What are the benefits of positive stress?
When we experience positive stress, our ability to adapt increases. These experiences literally rewire our brains for future success. This process improves our self-esteem, motivation, and mental and physical strength. Our resilience increases, and we have the confidence to push ourselves once again when a new stressor presents itself.
Kelly McGonigal, a Ph.D. health psychologist, gave one of the most popular TED Talks of all time in 2013, about positive stress. Her research showed that when we learn to change the way we think about stress, we become less anxious and more capable. She explains:
“Can changing the way you think about stress improve your health? According to science, yes. As a health psychologist, I don't want to get rid of your stress anymore; I want to make you better at dealing with stress. One of the simplest ways to get this kind of positive response to a challenge is to think or affirm, 'I can handle this. I may not be able to control it, but I can manage it.'” 3
What about positive stress at work?
A study on workplace stress, published in the European Journal of Work and Organizational Psychology, found that employees responded differently to stressors in their work depending on their state of mind. Employees with a positive attitude toward stress acted constructively to improve their performance when they anticipated a heavy workload. Planning, organizing, and viewing the challenge as a learning opportunity allowed them to achieve better results and have more energy at the end of their workday. 4
However, it is clear that stress can cause significant work-related problems, as evidenced by the Lepaya Group's 2021 study. This study highlighted that more than two-thirds of European workers felt they needed more help from their employer to develop their stress management skills at work. Indeed, feeling supported by colleagues and superiors has a positive impact on employees' mental health and well-being, which in turn improves productivity and profitability for businesses. 5
How can I harness the power of positive stress and turn negative stress into an opportunity for growth?
If you're wondering how to put all this into practice, you can start by deciding to set yourself a personal challenge. Join a gym or try a new sport that pushes you to your limits. Participate in a volunteer or charity project, or join a club to discover new hobbies and learn new skills.
When you start to feel overwhelmed, one of the most effective techniques to calm your mind and regain control is to use positive affirmations like I am calm, I am relaxed, challenges make me evolve, I can handle anything that comes my way, I am strong, I can accomplish anything I want.
The Mental Health Foundation recommends the following ten steps to reduce the harmful effects of stressful situations:
- Recognize when stress is causing a problem and don't ignore the warning signs;
- Identify areas where you can make changes, prioritize and delegate;
- Build trusting relationships at work and at home;
- Eat healthy;
- Reduce your alcohol consumption, as it increases anxiety;
- Exercise regularly to improve your mood;
- Take time to relax and take care of yourself;
- Practice meditation or mindfulness;
- Get restful sleep; and
- Be kind to yourself. 6
Top Five Quotes from Dr. Hans Selye About Stress
- “By adopting the right attitude, we can transform negative stress into positive stress.”
- “Stress isn’t necessarily a bad thing, it all depends on how you look at it. Stress from successful, creative, and exciting work is beneficial.”
- “If you want to live a long life, focus on contributing.”
- "Nothing erases unpleasant thoughts more effectively than consciously focusing on pleasant thoughts."
- "Man should not try to avoid stress, any more than he would avoid food, love, or exercise."
In short, stress is an inevitable part of life for all of us, and it can be caused by both positive and negative situations. Even challenges, if we are able to manage them, can have a positive outcome. Recognizing the early signs of stress and taking steps to lower expectations or optimize our coping skills can help. Positive stress, or eustress, can improve our performance, increase our determination and optimism, and train our brains to cope more effectively with upcoming challenges.
- Hans Selye (1907–1982): Founder of the stress theory [ ↩ ]
- Stress and Coping Theories [ ↩ ]
- Kelly McGonigal: Can We Reframe The Way We Think About Stress? [ ↩ ]
- Mindset matters: the role of employees' stress mindset for day-specific reactions to workload anticipation [ ↩ ]
- Two-thirds Of European Employees Experience Excessive Work-stress [ ↩ ]
- Stress [ ↩ ]