Strategies from Think Well: The Difference Between Good and Bad Stress
How bad is stress for your body? And is some stress good for you?
Stress is an inevitable part of life, but did you know that not all stress is bad?
In the workshop linked above, Dr. Nate explored the fascinating world of stress, breaking it down and offering actionable strategies to help you navigate it.
Whether you're dealing with the daily grind or facing a major life event, understanding stress can empower you to take control of your health and well-being.
The Science of Stress: A Quick Dive
At its core, stress is a biological response that dates back to our caveperson days.
When faced with a perceived threat, our bodies release hormones that prepare us for "fight or flight." This response was crucial when outrunning saber-toothed tigers, but today, it can be triggered by something as simple as a traffic jam.
Believe it or not, stress hormones released in the body can be triggered by both positive and negative experiences.
Good Stress vs. Bad Stress
There are three important types of stress to understand: distress, eustress, and hormesis.
Distress is the negative stress that can drain us. Eustress is the positive stress that challenges us in a good way. Hormesis is a controlled stress, like a cold plunge or fasting, that can actually strengthen your body.
Eustress, like learning a new skill or speaking up for yourself, can be invigorating and help you grow. Hormesis, such as altitude training or hot yoga, challenges your body, strengthens your mitochondria, and boosts your energy levels.
Understanding these distinctions can help you identify the type of stress you're experiencing and how to manage it.
Managing Bad Stress: Techniques and Tools
It is so important to understand and learn how to manage bad stress, or distress. When left unchecked, it can lead to chronic health issues.
Here are several techniques to help you manage distress:
Reframing: Change your mindset by viewing stress as a challenge rather than a threat. Positive self-talk can significantly improve your body's response to stress.
Regulation: Calm your nervous system through meditation, deep breathing, or even a chiropractic adjustment. These methods can help reset your body's stress response.
Prioritization: Break tasks into small, manageable steps. The Pomodoro method, which involves setting a timer for focused work sessions, can help you tackle overwhelming tasks.
Community and Support: Don't do it alone. Building a community or having a counselor can provide the support you need to manage stress effectively.
Physical Activity: Engage in activities that promote eustress, like exercise or learning a new skill. These can energize you and build resilience.
Addressing Bad Stressors and Finding Solutions
By understanding what kinds of things trigger negative stress, you can apply the right tools to manage it.
What types of stress are you currently facing?
Mental & emotional - overthinking, fear of failure, perfectionism, grief, big life changes, financial worries, toxic relationships, etc.
Work or school-related stress - too many deadlines, long hours, feeling undervalued, burnout, lack of control, fear of failing, etc.
Environmental stressors - noise pollution, feeling overstimulated, lack of natural light, living in a high-conflict area or house, etc.
Physical or health-related triggers - chronic illness, inflammation, poor sleep, gut issues, lack of movement, over-exercising, etc.
Modern life overload - doomscrolling the news, comparing yourself to others, constant phone or computer notifications, information overload, etc.
Support yourself through some of these techniques:
Emotional stressors? ➡️ Name the emotion without judgment. Practice grounding techniques like deep breathing or progressive muscle relaxation.
Cognitive stressors? ➡️ Use a brain dump: write out all your thoughts quickly. Then, pick one thing to take action on.
Lifestyle stressors? ➡️ Choose one supportive habit to gently reintroduce (like a morning walk, stretching, or prepping a simple meal).
Physical stressors? ➡️ Try gentle movement (like stretching or a walk), prioritize hydration, and set a regular bedtime routine.
Behavioral stressors? ➡️ Reach out to a safe person. Do one small thing that aligns with your values—even if it’s tiny.
Dive deeper into this with our Tactics & Journal Prompts for Stress Worksheet.
We’re here to support you as you take the steps towards a healthier, more balanced life. If you’re new to our office or if you haven’t seen us in the past thirty days, we encourage you to schedule an appointment easily here:
