Rethinking Stress: The Dynamics of Distress and Eustress

Two Sides of the Same Coin: Learn how perception shapes your response to stress management

Your journey towards rethinking stress can begin simply by reflecting on how you respond or behave when you’re overwhelmed with work or challenged by a problem. Do you realize that you don’t need to assign a negative connotation to it?

How does the word “stress” make you feel? If it evokes a sense of heaviness, you can attribute it to the media content you consume, which often portrays stress as something to be shunned. Alternatively, it could be the pessimistic viewpoint that perceives stress as an inescapable burden that accompanies one’s profession.

Stress is not even an emotional state; stress is a normal physiological and psychological response we develop in response to some circumstances. When we’re stressed, our bodies release hormones like cortisol and adrenaline to help us deal with the challenge, like preparing to fight or run away.

So, yes, stress is an inevitable part of life, but not in a negative way. It’s just how our bodies are designed to face challenging situations. In fact, stress can even affect us positively.

Understanding the Two Faces of Stress

Dr. Hans Selye–a pioneer in the field of stress research–coined the term “eustress” in 1974 to refer to positive stress, which he defined as “the stress that is helpful or beneficial.” Distress, on the other hand, is negative stress that can have a harmful impact on our physical and mental health.

Distress is negative stress. It is caused by situations that feel overwhelming or uncontrollable. Distress can lead to a variety of negative physical and mental health problems, such as anxiety, depression, headaches, and stomachaches.

Eustress is positive stress. It is caused by situations that are challenging but manageable. Eustress can motivate people to achieve their goals and improve their performance. For example, the excitement of starting a new job or going on a first date can be considered eustress.

The difference between distress and eustress is often a matter of perception. If a person feels confident in their ability to cope with a situation, they are more likely to experience eustress. Conversely, if a person feels overwhelmed or out of their depth, they are more likely to experience distress.

Understanding this perspective can empower us to approach stress in a more constructive and healthier manner. Rather than seeing it as an enemy, we can learn to harness the energy and focus that stress provides to overcome obstacles and emerge stronger. The key is in acknowledging that stress is a natural response, and it’s our interpretation and management of it that can make all the difference in our well-being and success. So, next time you feel stressed, remember, it’s not a sign of weakness but a signal that your body is preparing you for the challenges ahead.

From Overwhelm to Empowered: Converting Distress to Eustress

Understanding the psychological symptoms of distress is the first step toward transforming them into eustress – the positive and motivating side of stress. These symptoms can weigh us down, but there are practical steps to shift the balance. If you find that you resonate with one or more of the points in the list, you’re not alone, and you have the power to change your experience of stress.

Here are the psychological symptoms of distress:

• Lack support, help, or encouragement from others.
• Feel insecure or lack confidence.
• Perceive the stressor as overwhelming or insurmountable.
• View themselves as helpless to effect change or improvement in the situation.
• Display perfectionistic tendencies and a fear of failure or making mistakes.
• Engage in rumination and excessive worry about potential negative outcomes.
• Exhibit self-criticism.

If you resonate with one or more items on the list, here’s how you can transform distress into eustress:

• Focus on problem-solving.
• Feel confident about your ability to overcome the stressor.
• Enjoy or become excited about the situation.
• Maintain hope and optimism about the outcome.
• Retain a sense of control over the outcome.
• Cultivate greater resilience and adaptability.
• Strive for excellence in your actions.
• Be well-prepared and knowledgeable.
• Find meaning or value in the situation or stressor.
• Practice consistent self-care and stress management.
• Treat yourself with self-compassion, being kind in the way you talk to and treat yourself.

Change is an ever-presenting force, and we’re constantly entering new beginnings. In the early stages, everything can feel overwhelming. Starting a new job, taking on a new role, or meeting new team members – it all requires adjustment. While being firm with yourself may have its place, being too hard on yourself isn’t the answer. It’s crucial to acknowledge your progress along the way and always show yourself kindness. After all, if you can’t be your own source of motivation, who can?

Can All Challenges Be ‘Re-Framed’ Away?

Since cognitive ability plays a significant role in how we view stress, it is important to note that everyone experiences stress differently. Two people can face the same challenge, and one might view it as an insurmountable problem (distress), while the other sees it as an opportunity for growth (eustress). Cognitive behavioral therapy, for instance, often involves retraining one’s perceptions and reactions to certain stimuli. However, this doesn’t mean that all challenges can simply be “re-framed” away. Some situations are inherently distressing due to their very nature.

Seems simple, right? When we come across something that stresses us out, it’s a good idea to take a break instead of trying to power through it. We can do this by either staying away from the things that stress us or changing the way we think about them to make them seem less threatening.

However, this concept is simpler to talk about than to put into practice. We can’t consistently dodge the sources of stress, and looking at the positive side doesn’t always work. There’s a difference between genuine positive reframing and deluding oneself. Positive reframing is about changing one’s perspective to see challenges in a constructive light, leading to better coping and outcomes. Delusion, on the other hand, involves denying the reality of a situation. This might provide temporary relief but can be harmful in the long run.

Rethinking Stress with an Afterthought

Approaching life with a mindful intention to give our best, while also embracing the aspects beyond our control, provides a harmonious and effective method for navigating the often unpredictable terrain of life.

When we set our sights on doing our best, we tap into our inner reservoir of potential and dedication. Simultaneously, by acknowledging and accepting the inherent limits of our control, we gain the wisdom to distinguish between what is within our power to influence and what must be released to the whims of fate. In this balanced approach, we find the strength to face life’s uncertainties with resilience and a sense of peace, knowing that we’ve done all we can while understanding that not everything is ours to direct.

Karma Wisdom | Curated research written by Anya Junor