We all experience stress.
In our busy lives, stress pops up most days. Sleeping through an alarm. Planning out a routine with our partner or family member to take shifts to keep the kids busy while getting some work done. Missing a phone call. Dealing with unread emails.
An occasional visit can be motivating. Stress produces chemicals in our bodies to help us do things outside of our comfort zone (like jumping out of bed because we slept through an alarm, are running late for a video call with the team, and have 34 unread emails).
The question for most people is not ‘how do I eliminate all stress?’ but rather, ‘how much stress is too much stress?’
Ideally, you want to maximise good stress and minimise bad stress.
Good stress – also called eustress – comes from doing something exciting, and makes you feel energised, motivated, stimulated, and good about your life.
Eustress is a moderate kind of stress that focuses your attention, helps you function, and contributes to a sense of excitement and joy.
Going for a long run
Trying your hand at baking or cooking something
Learning something new (e.g. coding or painting)
Doing an exciting sport (e.g., mountain biking)
Starting a new job or project
Taking up a new hobby
Whenever you embark on a realistic, fulfilling challenge, good stress will probably be your friendly, motivating sidekick.
Bad stress – also called distress – is when stress carries on too long or involves feeling threatened or anxious.
Here are some signs you might be experiencing distress:
The stress feels overwhelming and difficult to shift.
You feel as though you’re struggling to cope.
The feeling is unpleasant and draining.
Your performance has dropped.
Physical symptoms such as headache, sore muscles or churning stomach.
Life is unpredictable, but there are several ways you can prevent bad stress. The challenge is finding what works for you, as everyone is different.
Here are a few evidence-based techniques to try.
Slow breathing
Meditation
Guided visualisation
Start a Gratitude Diary
Incorporate more good stress into your life (see below)
Good stress acts as an antidote to bad stress because it makes you feel more motivated and excited about your life.
Here are some ideas for experiencing more good stress. As with bad stress, everyone is different – take what works for you and leave what doesn’t.
Regular exercise
Trying new hobbies
Making new friends
Learning something new
Cooking a complex meal
Getting outside your comfort zone
Starting a new job or project