Eustress: The good stress
Eustress is a good stress that motivates and energises us to go after our goals. It comes from the Greek word “eu,” meaning good, and “stress”. While anxiety is often seen as a negative, perhaps learning about eustress could improve stress management techniques. Could stress, anxiety and fear be a force for good, making us more emotionally resilient? (20.5.25.)
Good stress (eustress) vs. bad stress (distress)
Eustress (good stress) is rooted in having a positive mindset, priming a helpful stress response.
Distress (bad stress) is an automatic reaction to stress when a person panics and is unable to cope.
Eustress and distress are not necessarily fixed, as distress can turn to eustress (and vice versa).
Hans Selye: What is eustress?
Hans Selye (1974) noted:
"Stress is not necessarily something bad; it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial"
Hans Selye’s ideas on eustress suggest that changing our perspective towards stress by seeing it as a challenge rather than a threat helps to build emotional resilience.
When stress hits, if we choose to see it positively, our stress response can be channelled into being more focused and productive, constructively solving the stressor.
The key is seeing stressors as opportunities to learn, grow, and strengthen (as opposed to seeing demands as overwhelming burdens). This quick reframe shifts passive avoidance and resentment into active problem-solving and easy ways to better our stress management techniques.
Stress: Challenge vs. Threat
By training our reactions towards stress, we can learn to channel and use stress to work with us (not against us). As Hans Selye mentions:
Whereas distress can be overwhelming and uncomfortable, eustress is a sense of excitement and anticipation of what’s to come. This positive stress can build optimism and momentum.
A study (Crum & Salovey, 2013) showed that seeing stress as a challenge rather than a treat resulted in more positive results. Stress can be shifted from a negative to a positive motivator.
Those who saw stress as a challenge (a motivating factor) saw different outcomes compared to those who saw stress as a threat (and a source of harm).
Those who saw stress as “enhancing” improved their psychological well-being and work performance, showing a shift in mindset is helpful.
The benefits of eustress
Increases emotional resilience: Stress isn't always bad. When you view stress as a chance to learn and grow, your brain gets better at handling it. This process, like a "stress vaccine," trains your mind and body to become more emotionally resilient and flexible, making it easier to face future challenges.
Boosts motivation: Eustress helps us stretch ourselves, get in flow, and stay focused and energised to meet our goals.
Helps us take risks: By being open to trying new things, we step out of our comfort zones and find new ways to see the world.
Invites challenges: Eustress can introduce good stress, challenges, and energy into our daily life. By stretching, moving, and eating well, we learn how to go outside our comfort zones and start new habits.
Kelly McGonigal, a psychologist and educator at Stanford Center for Compassion and Altruism, notes that stress isn’t always harmful (Stanford Report, 2015).
In her book, The Upside of Stress (2015), she suggests that we need to learn how to use stress for our benefit:
“When you choose to view your stress response as helpful, you create a biology of courage. And when you choose to connect with others under stress, you can create resilience."
Anxiety & stress relief strategies
When you gently shift your mindset, you can see stress as a wonderful strength builder. That racing heart? It's simply your body giving you the energy you need to rise to the challenge. Feeling a little panicked? That's just your senses getting alert and present, ready for action. And self-doubt? Maybe that's just the thrill of trying something new.
Eustress can be used for big or small stressors to cope with stress. Once you accept that stress and struggle are part of daily life, you can become stronger, smarter and savvier.
Examples of Eustress
Stress usually brings distress, which can be changed to eustress given enough time, energy and perspective. A positive mindset and attitude can also enhance eustress, seeing the silver linings in hardship.
(1) Minor stressors: Irritations, frustrations and making mistakes can bring stress. A way to use eustress is to switch what’s wrong to what’s right in a fast, fun, efficient way.
💭 Eustress thought: "This is a small annoyance I can fix fast."
(2) Life stressors: Health problems, injuries, and a loss of money can be deeply disorienting. Eustress may come afterwards when there’s a bigger perspective to see the silver linings, feeling thankful, and steamrolling past setbacks.
💭 Eustress thought: "This struggle is strengthening me.”
(3) Big stressors: Major life changes and transitions can create eustress. For example, moving house, starting a new job, or having a baby can bring good stress, challenging you to stretch beyond what’s comfortable.
💭 Eustress thought: "This change is pushing me to grow and discover new creative solutions.”
Play & Gameify: Turn stressful or boring tasks into a game. Set mini-goals, assign points, or time them (“Can I finish in under 15 minutes?”). This brings urgency and fun to your everyday tasks.
See it done: Before a stressful task, mentally fast-forward and see the task done. Feel the relief and gratitude at having the task done and dusted.
1% better: See mistakes as feedback, as you learn to do something 1% better. This allows you to enjoy the process, seeing incremental growth as valuable.
Stepping stones: Expose yourself to small stressors, building up to a larger fear. For example, if you fear speaking in public, start speaking to a mirror, a small group of friends, and increase the challenge proactively.
Brainstorm Resources: Before starting a stressful project, brainstorm your hidden resources. These can include: past successes, skills, talents, gifts, time, creativity, and support. This challenges negativity and shows you can and will cope well.
Hidden strengths: Don't let your brain automatically see stress as a negative. Instead, look for the hidden strengths you’re growing. Are you learning to focus, grow stronger, or build grit? Appreciate this now.
Create a future self-story: Imagine your future self looking back at this stressful stage. What story will you tell about how you overcame it and what you learned? This bigger perspective can transform current distress into eustress as you see all the tiny benefits and glimmers of hope.
Kindness & Emotional resilience building
You should be gentle and kind to yourself and not expect to always perceive stress as "good stress" (eustress) because the impact of stress is highly individual and nuanced.
Being kind to ourselves means acknowledging our limitations, allowing for rest, and understanding that some stressors will take time to heal. Mindfulness for stress is also another helpful tool to enhance presence and non-attachment around stressful situations.
While eustress is generally described as challenging but manageable, leading to growth, and distress is seen as negative and overwhelming, these categories aren't universally agreed upon.
What one person finds to be a rewarding challenge (eustress), another might find profoundly upsetting and detrimental (distress).
This is largely because the effect of stress depends on a wide variety of individual factors, including whether a person has the necessary resources to manage the challenge.
Feel your feelings and find your strength
It's not about a universal "good" or "bad" label for stress itself, but rather your unique capacity and circumstances when encountering it. Therefore, forcing yourself to see every stressor as positive isn't a compassionate or realistic approach.
While eustress (good stress) is beneficial, challenging yourself too much can become overwhelming and lead to burnout. It’s also not realistic to see all stress as beneficial or positive because this then leads to toxic positivity, negating your real emotions and feelings. Not all stress can. be fixed by following mental wellbeing tips.
It’s not about finding a productivity hack to view all stress as a source of goodness. It’s about being kind to ourselves, finding an attitude that allows for emotional flexibility, and building upon our strengths each day.
Sources
Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733. https://sparq.stanford.edu/sites/g/files/sbiybj19021/files/media/file/crum_et_al.2013-_rethinking_stress.pdf
McGonigal, K. (2015, May 22). Embracing stress is more important than reducing stress, Stanford psychologist says. Stanford News. https://news.stanford.edu/stories/2015/05/embracing-stress-is-more-important-than-reducing-stress,-stanford-psychologist-says
McGonigal, K. (2015). The upside of stress: Why stress is good for you, and how to get good at it. Avery.
Selye, H. (1974). Stress without distress. Lippincott.
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