Understanding positive stress and how to use it to your advantage

Most people associate stress with the numerous harmful health effects that research has linked to it, from increased risk of heart attack and stroke to a higher likelihood of experiencing depression and anxiety. However, that’s only the case with one type of stress: negative, usually chronic stress. What fewer people know is that a certain kind of stress can actually be helpful when channeled properly: eustress, or positive stress. See below for a definition of eustress and tips on ways you may be able to harness it for your own benefit.

What is positive stress?

The APA also notes that eustress can bring about a sense of fulfillment or achievement and contribute to growth, development, high levels of performance, and even mastery. It generally comes about in situations that a person feels are challenging but within their ability, and that relate to a longer-term goal that motivates them personally.

The types of situations that bring about positive stress can vary widely from person to person. In other words, what brings about eustress in one person could bring about significant negative stress in another. For instance, someone working towards a public-facing career might feel nervous but motivated at the prospect of giving a speech to a large audience, whereas someone who doesn’t like being the center of attention could experience serious and even debilitating distress at the same prospect. In general, however, common sources of positive stress can include the following situations when engaged in willingly and with overall excitement:

• Starting a business
• The birth or adoption of a child
• Getting married
• Receiving a promotion
• Changing careers
• Giving a speech or performance

Note that any of the above can trigger negative stress as well; it all depends on the individual and their situation. For eustress to occur, the person must typically be interested in, invested in, and excited about their venture. However, even in cases like these, negative, chronic stress can result as well.

Consider, for example, someone who is starting a business. They might feel excited and passionate about their idea at first, but they could experience negative stress if they end up overworked or experience significant setbacks along the way. Or, someone who feels positive stress initially after being promoted may experience negative stress after a while as a result of burnout. Monitoring the effects of the stress you may feel over time can help you decide when it may be time to take action and de-stress in the interest of your health.

Signs of positive vs. negative stress

How can you tell the difference between positive and negative stress? Typically, it comes down to how the stress makes you feel overall and how it affects your well-being. Positive stress can help you feel energized, excited, confident, and productive. You may generally feel more motivated to take on tasks and more likely to do them well. Negative stress, however, will usually make you feel drained, exhausted, anxious, and overwhelmed. You may be unable to find the motivation to do what you need to, and your quality of work might be lower as well. 

Getting familiar with other signs of negative stress can help you recognize when they may be occurring so you can take action to defend your health. You might be experiencing negative stress or distress if you notice yourself:

• Sleeping too much or too little
• Isolating yourself socially
• Having unexplained aches and pains
• Feeling hopeless, guilty, and/or overwhelmed
• Feeling fatigued
• Turning to substance use to cope with how you feel

The SAMHSA National Helpline for support with substance misuse is available 24/7 and can be reached by calling (800) 662-4357.

If you’re experiencing negative stress, chronic stress, or so much eustress that you’ve started to feel overwhelmed, taking action may help you preserve your well-being. Healthy coping mechanisms for any kind of stress can include practicing mindfulness, engaging in deep breathing and other relaxation exercises, getting regular exercise, eating nutritious foods, resting regularly, and practicing good sleep hygiene. Meeting with a therapist can also help you learn how to cope with the stress you may be experiencing. 

Tips for using positive stress in a healthy way

Positive stress isn’t necessarily one hundred percent pleasant. Although it can be beneficial in some cases, stress of any kind can still be uncomfortable. Below are a few tips for channeling positive stress so that you can use it to your advantage instead of letting it overwhelm you and become negative stress.

Get creative

When facing a challenge, you might feel stressed because you don’t know exactly how to handle it. Channeling this stress into creativity may help. For example, let’s say you’re assigned a new work project that represents a great opportunity for your chosen career, but you’re worried about not doing a good job. In a case like this, you could try channeling the stress you feel into brainstorming creative approaches. Let it motivate you to take action, shift perspectives, try creative solutions, and use your skills to increase the chances of a positive outcome.

Prepare yourself

Healthy stress can be motivating because it usually occurs in relation to things you care about. Channeling it toward preparing yourself or creating a plan of action to tackle the task or challenge can help increase your chances of success and soothe the stress you feel. 

For example, someone who is feeling nervous about welcoming a new baby into their life soon could channel this stress into preparing for the baby’s arrival. They could read books and listen to podcasts about childcare and join a support group for new parents, for example, all of which have the potential to make them a better caregiver when the time comes. Feeling more knowledgeable and prepared through such concrete actions could also help them healthfully cope with the stress they feel.

Adopt a growth mindset

As an article in the Harvard Business Review puts it, the growth mindset is held by those who believe their talents can be developed (such as through hard work, the right strategies, and support from others). Research suggests that these individuals tend to achieve more than those who have a fixed mindset, or who believe that all talents and skills are innate and therefore fixed. In the face of a new opportunity or challenge that has you feeling stressed, believing that you can learn and grow through the experience may help you channel that nervous energy into positive outcomes.

Ask for help

Sometimes, trying to tackle a problem or challenge all on your own is what can turn eustress into distress. Whether it’s a friend to vent to, a colleague to provide feedback, or someone who has been in your shoes before to give you advice, asking for help can be beneficial. In general, research suggests that having strong social support is a predictor of overall mental health, so leaning on others in a healthy way when going through a stressful time can be positive. 

Another type of support you might seek out when experiencing any kind of stress—positive or negative—is the support of a therapist. They can provide you with a safe space to express your emotions and talk out the challenges you may be facing, and they can help you learn healthy coping mechanisms for whatever type of stress you may be feeling. If you're not comfortable meeting with a provider in person, you might consider online therapy instead. With a platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging from the comfort of home. Research suggests that internet-based therapy can be effective in reducing stress-related symptoms, so it may be worth considering if this format appeals to you.