Not all stress is bad—there are two types of stress: eustress (positive stress) and distress (negative stress). While distress can have harmful effects on your physical and mental health, eustress can be beneficial and even motivating. Here's a closer look at both:
Eustress is the kind of stress that helps you rise to challenges. It’s motivating and can make you feel engaged, excited, and ready to take action. It often occurs in situations like:
Preparing for a big presentation or exam: The stress might push you to study and practice more, making you better prepared.
Meeting a deadline: The pressure to complete a task by a certain time can help you focus and manage your time efficiently.
Preparing for a big event (like a wedding or birthday party) Planning a wedding, hosting a large event, or celebrating a milestone can be a source of stress, but it’s generally exciting. The stress you feel is about making sure everything goes well, and it gives you the drive to plan and execute the event smoothly.
Going on a First Date or Meeting New People: The anticipation and excitement of meeting new people, having new experiences and putting yourself out there can give you an energy boost and a sense of excitement.
Training for a competition: The physical stress of working out can lead to improvements in strength and endurance.
In these situations, stress feels energizing, and it can even improve performance. You feel challenged, but not overwhelmed, and the stress motivates you to perform at your best.
Distress is the type of stress that can be harmful when chronic or excessive. It occurs when demands exceed your ability to cope, leading to feelings of anxiety, overwhelm, or frustration. If distress is prolonged or too intense, it can have serious negative effects on your body and mind, contributing to:
Physical health issues: Chronic stress can contribute to inflammation, high blood pressure, heart disease, digestive problems, and weakened immune function.
Mental health issues: Persistent distress can lead to anxiety, depression, burnout, and sleep disturbances.
Decreased performance: When stress becomes overwhelming, it can impair cognitive function, leading to difficulty concentrating, poor decision-making, or reduced productivity.
Yes, stress can be "good" when it motivates you to act, helps you adapt to new challenges, and pushes you to grow. For example, a challenging work project might push you to learn new skills or enhance your performance. Similarly, stress from physical exertion (like exercise) can improve your fitness over time.
Perception: Eustress feels manageable and even exciting, while distress feels overwhelming or out of your control.
Duration: Eustress is typically short-term and linked to specific, time-limited events. Distress is often ongoing and chronic.
Effect on the Body: Eustress activates your body's resources in a positive way (e.g., increased focus and energy), while distress can lead to physical and emotional exhaustion.
Chronic distress can significantly contribute to inflammation in the body through various physiological and psychological mechanisms. Here’s how it works:
To keep stress from becoming detrimental to your health and well-being, it's important to:
Manage your stress with coping techniques like mindfulness, exercise, yoga, and deep breathing.
Recognize the signs of distress (like feeling overwhelmed or anxious) and take breaks to recharge.
Set realistic goals and do your best not to overextend yourself (have boundaries).
Seek support when needed—talking things through with a friend or a professional can help you manage stress more effectively.
Include hobbies and relaxation. Doing things you enjoy will help you feel balanced and fulfilled. Some hobbies also create a sense of relaxation, regulating your stress hormones and nervous system.
Include healthy foods. Nutrition directly impacts both our physical and mental well-being. The right nutrients can help regulate mood, boost energy levels, and enhance your ability to cope with stress.
Incorporating these stress-reducing foods into your lifestyle can help regulate your stress levels, improve mood, and support overall well-being:
When it comes to managing stress, certain supplements can help support the body’s natural stress response, improve mood, and promote relaxation. These supplements work by regulating hormones, supporting neurotransmitter function, or reducing inflammation. Below are five of the top supplements for stress and how they work:
Ashwagandha – Reduces cortisol levels and supports stress resilience.
Magnesium – Helps with muscle relaxation, reduces cortisol, and improves sleep.
L-Theanine – Promotes relaxation without drowsiness and reduces anxiety.
Rhodiola Rosea – Increases energy, focus, and resilience to stress.
B complex vitamins – Regulates mood, support energy levels, and reduce anxiety.
In summary, stress isn't inherently bad. It's how you perceive it, how you cope with it, and whether it's manageable that determines whether it’s harmful or helpful.
Managing stress through relaxation techniques, an active lifestyle, a balanced diet, and adequate sleep can help mitigate its impact on inflammation. Recognizing and addressing stressors in daily life is crucial for maintaining overall health and reducing the risk of chronic inflammation.
