Stress is often painted as the villain in our lives, but in reality, not all stress is harmful. Some forms of stress, known as eustress, can boost our motivation, enhance performance, and even improve resilience. However, when stress becomes chronic or overwhelming—distress—it can take a serious toll on our physical and mental health.
How can you distinguish between good and bad stress? More importantly, how do you keep stress in the productive zone while avoiding burnout? Keep reading to discover some tips and tricks to help you harness stress for success while protecting your mental well-being.
Understanding Good Stress (Eustress)
The term eustress is used to refer to the kind of stress that challenges us without overwhelming us. This type of stress:
- Increases focus and productivity
- Boosts creativity
- Helps build resilience
- Enhances problem-solving abilities
Some common examples of eustress include:
- Preparing for an important work presentation
- Training for a marathon
- Studying for a big exam
- Learning a new skill or hobby
One of the best pop culture examples of eustress is Rocky Balboa from the Rocky film franchise. Rocky, a small-time boxer from Philadelphia, is given an unexpected chance to fight the world heavyweight champion, Apollo Creed. This is a huge challenge, and Rocky knows he is the underdog. This intense physical and mental stress is eustress because it pushes him beyond his limits but in a way that helps him grow stronger. He doesn’t break under pressure; instead, the challenge fuels his determination and resilience.
The key factor in eustress? Control. When you feel in control of a situation, stress becomes a motivator rather than a burden.
Understanding Bad Stress (Distress)
Distress is the opposite of eustress and occurs when stress becomes too intense or prolonged. Signs of distress include:
- Constant anxiety and worry
- Feeling overwhelmed and exhausted
- Physical symptoms like headaches or fatigue
- Decreased motivation and focus
- Trouble sleeping or irritability
Unlike eustress, distress is typically caused by long-term situations where a person believes their personal control over the situation has been reduced. Common causes of distress include:
- A toxic work environment
- Financial troubles
- Relationship conflicts
- Chronic health issues
A well-known example of distress can be seen in Willy Loman from Death of a Salesman. Willy struggles with financial instability, job insecurity, and the pressure to meet societal expectations of success. Over time, the chronic stress of his declining career and unresolved personal conflicts take a toll on his mental health. His inability to adapt to change and let go of past regrets ultimately contributes to his breakdown.
How to Harness Good Stress and Avoid Bad Stress
Now that you understand the different types of stress, let’s explore ways to maximize eustress while minimizing distress in everyday life.
1. Reframe Stressful Situations
Instead of viewing all stress as negative, try to see it as a challenge. For example, if you’re nervous before a speech, tell yourself, “This excitement will help me perform better,” instead of, “I’m going to embarrass myself.”
2. Embrace Positive Self-Talk and Affirmations
Your inner dialogue impacts how you experience stress. Practicing self-compassion and using affirmations such as “I am capable of handling this” or “I grow through challenges” can reinforce feelings of confidence and resilience. Avoid self-criticism and replace negative thoughts with constructive, solution-focused thinking.
3. Set Boundaries That Help You Manage Time Effectively
Poor time management and overcommitment can quickly turn stress into distress. Learning to say no, delegating tasks, and setting clear boundaries can prevent burnout. Establishing structured work and rest periods helps maintain a healthy balance—ensuring that stress remains a motivating force rather than a draining one.
4. Take Regular Breaks
Continuous stress without rest leads to burnout, which is why experts think it’s smart to incorporate intentional breaks into your routine. Here are three ideas to try:
- The Pomodoro Technique. This method encourages focused work by breaking tasks into short intervals, helping to prevent mental fatigue. You work for 25 minutes, then allow yourself a 5-minute break.
- Nature walks to clear your mind. Stepping outside for even a short walk in nature can lower cortisol levels and provide a mental reset. The fresh air, change of scenery, and exposure to natural elements like trees and sunlight work together to improve mood and reduce stress.
- Power naps to recharge. A 10-20 minute nap can enhance alertness and restore cognitive function without causing grogginess. Short naps have been scientifically proven to boost memory retention, creativity, and overall productivity.
5. Set Strategic Goals
Break down large tasks into smaller, manageable steps to prevent feeling stuck or discouraged. Setting clear priorities and timelines helps you maintain focus and avoid unnecessary distress. The VeryWell Mind website has a great explanation of how you can use SMART Goals to help you keep yourself on track.
6. Practice Mindfulness and Relaxation Techniques
When stress starts to seem overwhelming, try one of these relaxation techniques:
- Deep breathing exercises. The 4-7-8 method, a simple deep breathing exercise, involves inhaling for four seconds, holding the breath for seven seconds, and exhaling slowly for eight seconds. It helps calm the nervous system, reduce anxiety, and bring a sense of relaxation.
- Meditation or yoga. Practicing mindfulness through meditation or engaging in yoga can help clear the mind and release built-up tension in the body. These techniques promote relaxation, improve focus, and enhance overall well-being.
- Journaling your thoughts. Journaling allows you to process stress, recognize patterns, and gain perspective on day-to-day challenges.
7. Get Help From People Who Care About You
Surrounding yourself with people who care about your well-being can make a significant difference in how you manage both eustress and distress. Whether you’re talking to trusted friends, family members, or mentors, having a strong support system can help you face challenges with confidence.
Of course, sometimes stress can become so overwhelming that professional guidance is needed. If stress is making it difficult for you to manage your mental health, the team at Raleigh Oaks Behavioral Health is here to help. At our Garner, North Carolina facility, we offer compassionate care for anxiety, depression, and other mental health conditions. Don’t wait—contact us today for a free, confidential assessment, and take the first step toward a healthier, more balanced future.
