Is there such a thing as ‘good’ stress?

We often associate stress with undesirable feelings and negative outcomes. However, in the short term, stress can be good for you. Stress can help us perform better, defend ourselves from harm, and address life’s challenges. However, when stress is not managed, it can negatively affect our mental, emotional, and physical health. So, when is stress "good" stress? And when do we experience too much of it? Over the course of this article, we'll examine these questions and also provide several tips for managing stress.

What is stress?

The stress response, or fight-or-flight response, is a series of chemical reactions that happen in your body when you sense a potential threat, come up against a challenge, or experience other situations that may provoke excitement, fear, or nervousness. During the stress response, your heart rate typically goes up, your breathing can become faster, and blood moves from your internal organs to your muscles. This reaction is thought to have evolved in humans so that when we needed to hunt prey or flee from a predator, we were prepared. 

While this can be a useful response, our bodies may interpret several different types of stimuli as threats and it often treats these risks in the same way. As a result, you could experience a significant physiological and emotional response even though you aren’t necessarily in danger. 

What Is "good" stress?

The above-described response can be useful in a variety of situations. When you experience stress in the short term, it can help you avoid danger, fight off diseases, and function at a high level. Stress can help you focus and rise to a challenge. For example, if you're concerned about an important upcoming test, stress can help you direct your mental faculties toward studying while also providing an energy boost.

Further, though it’s less likely in modern times, we sometimes experience physical threats that activate the stress response. Whether it’s a natural disaster, a potential traffic collision, or another dangerous situation, “good” stress can help us react quickly and decisively. 

When does “good” stress become a concern?

While “good” stress can be useful in some circumstances, it can also become a negative presence if it occurs too frequently or intensely. Chronic stress can be hard to manage and may lead to negative outcomes, such as the development of mental and physical health conditions. Stress can make it hard for an individual to meet their commitments, maintain healthy relationships, and lead a happy and healthy life. Prolonged stress can result in serious health concerns, including conditions like heart disease and high blood pressure.

Stress can be the result of one specific concern or several different factors. Some people experience chronic stress because they are in high-pressure jobs or dangerous occupations, while others may be going through a challenge like battling a disease or working through difficult family and life changes. At times, we can also experience stress due to situations that may be less significant, which could be a sign of an anxiety disorder.   

Because stress can be a good thing at times, it may be hard to know whether it has become too frequent or intense in your life. The following are signs of chronic stress:

• Persistent feelings of being overwhelmed or under pressure
• Physical tension and pain
• Sleep disruptions
• Trouble focusing
• Social isolation
• Fluctuations in appetite
• Use of maladaptive coping mechanisms (e.g., alcohol)

If you think you may be living with chronic stress, a healthcare professional can provide you with an evaluation and help you implement strategies for managing your symptoms.  

Stress managements strategies

To ensure stress does not become a chronic and unhealthy presence in our lives, it can help to develop techniques for alleviating it. Some of the following strategies can be implemented when stressful situations arise, while others can be used to help prevent stress or limit its negative effects.

Exercise

There is a proven connection between reduced stress levels and physical activity. Exercising leads to the increased production of endorphins in the brain, which can help boost your mood, reduce pain, and relax you. It can also help you alleviate physical health concerns that may contribute to stress. To take advantage of these benefits, consider joining a gym, taking regular walks, or starting an at-home workout routine. 

Take breaks

Stress can come from a variety of sources, including your job, responsibilities at home, or academic career. While these things cannot be avoided in many cases, when possible, try to take some time off. For example, take one day out of every week in which you don't do anything related to work or school. Giving your mind and body time to recover and recharge can help you face the challenges of daily life. 

Practice mindfulness

Stress can cause us to disconnect from the present. It can cause us to focus on a future task or a past mistake, for instance. This form of rumination may worsen stress and make it harder to perform well. Research suggests that mindfulness can address these challenges, helping participants reduce stress and increase their ability to concentrate on tasks.  

Mindfulness is a form of meditation that fosters an increased awareness of the present through enhanced focus on one’s feelings, thoughts, and surroundings. There are numerous ways you can practice mindfulness, but a simple exercise is to take a mindfulness walk. 

To start, you’ll simply focus on the act of walking while slowly pacing back and forth down a short path. Ensure your attention is on the feeling of taking each step. If you find your thoughts drifting from the physical sensations you’re experiencing, bring them back gently. Then, start to pay attention to your surroundings—the things you can see, smell, and feel. This increased focus on the present can help you avoid the stress that often accompanies concerns about the past or future. 

Spend time in nature

Being outside can have a positive impact on your mental health. In fact, researchers in one study found that spending only 20 minutes in a natural environment can help you relieve stress. These beneficial effects are thought to still be present when the natural surroundings are in an urban environment. If you have a nearby park or waterway, consider taking a break to walk through it during your day. This could help you alleviate stress and also provide you with the above-mentioned tension-relieving benefits of exercise. 

Breathe deeply

Research suggests that deep breathing exercises can help reduce stress. Deep breathing is also a versatile strategy—a technique you can use both when you’re feeling stressed and as an everyday preventative practice. One simple deep breathing exercise is known as box breathing. To start, inhale for a four count, then hold your breath for a four count, before exhaling for a four count and holding your breath again for a four count. Repeat this process three or four times. 

Get plenty of sleep

Sleep is vital to our ability to function, heal, and navigate life’s challenges. Stress and sleep are thought to have a bidirectional relationship, which means that increased stress can lead to poor sleep hygiene, and disruptions to sleep can exacerbate stress. Many people feel the need to cut back on sleep to increase productivity. Not only can this increase stress, but it also can make your work less productive. 

Getting on a consistent sleep schedule can help you better alleviate stress in the long run and as it arises. To start going to sleep at the same time each night, consider developing a consistent sleep routine, which can help you wind down and signal to your body that it’s time for bed. This may include drinking a cup of herbal tea, reading, journaling, meditating, or taking a bath. It can also help to avoid your phone for an hour before bed.  

Stress can be healthy when managed well

Learn strategies in online therapy

Managing stress with online therapy

The results of an increasingly large number of studies show that online therapy can help individuals manage stress effectively. In a meta-analysis that included 14 studies and over 1,800 total participants, researchers concluded that online therapy can “effectively reduce self-rated perceived stress”, while also helping improve symptoms of anxiety and depression. The study also mentions the increased convenience and cost-effectiveness provided by online therapy. 

If you live with chronic stress or similar mental health concerns, online therapy can be a convenient and affordable source of support and guidance. With a platform like BetterHelp, you can connect with a licensed mental health professional remotely, allowing you to avoid potentially stress-inducing situations like commuting to an office. Online therapy is also an affordable option—BetterHelp subscriptions start at $65 per week (based on factors such as your location, referral source, preferences, therapist availability and any applicable discounts or promotions that might apply), and you can cancel anytime.