Stress Management: How to Tell the Difference Between Good and Bad Stress

Posted January 18, 2021

Stress is a natural part of our modern lives. Bills come every month, kids’ activities are year-round and work never seems to slow down. A little bit of stress is inevitable, but oftentimes that’s a good thing.

Stress helps you meet your daily challenges and motivates you to reach your goals, ultimately making you a smarter, happier and healthier person. That’s right. Good stress is vital for a healthy life.

Good vs. Bad Stress

You may think any type of stress is bad, but that isn’t the case. Good stress, or eustress, is the type of stress you feel when you’re excited. Your pulse quickens and your hormones surge, but there is no threat or fear.

You might feel this type of stress when you ride a roller coaster, compete in a game, or go on a first date. Good stress is short-term and it inspires and motivates you, focuses your energy and enhances performance.

Bad stress, however, is the kind that wears you out, leaves you jittery and is harmful to your health. Bad stress, or distress, can lead to anxiety, confusion, poor concentration and decreased performance.

Bad stress can be short-term (acute) or long-term (chronic). Acute stress doesn’t take a heavy toll on your body if you can find ways to relax quickly. However, chronic stress, when you repeatedly face stressors, can take a heavy toll on your body and can cause negative health effects. Chronic stress can cause headaches, insomnia, weight gain, anxiety, pain and high blood pressure.

Common chronic stressors include:

• Relationships
• Money
• Work
• Unmanaged health or mental health problems
• Racial inequities
• Perceived loss

Both good and bad stress result in your body releasing hormones, such as adrenaline and cortisol, that trigger common signs of stress: butterflies in the stomach, racing heart and sweaty palms. Ultimately, what distinguishes good stress from bad is how you react or feel about the experience.

How to Reduce Bad Stress

Stress becomes a problem when it starts to take over your life. The key to stress management is identifying the bad stressors in your life and developing healthy ways to deal with them. Summa Health offers 7 healthy ways to manage your bad stress.

1. Eliminate stress where you can. Learning how to say “no” more often, paring down your to-do list and avoiding people who stress you out is a great place to start. Once you learn to manage your time more effectively, your stress level will go down.
2. Accept there are events you can’t control. There are things in life beyond your control, such as someone else’s behavior. Instead of stressing about what you can’t control, focus on what you can control and how you react to the problem. That way, you are expending your energy where it can be more effective.
3. Think positive thoughts. Negative thoughts can lead to negative behavior, while a positive attitude can help offset difficult situations. Make an effort to think positively by looking for the upside in every situation, whether you learn from your mistakes or use major challenges as a time for personal growth. In addition, thinking about all the things you appreciate in your life, including your own positive qualities, can change your perspective.
4. Get support. Confide in family and friends, or turn to someone professional. Expressing how you feel can be cathartic. Also, it’s important to express your feelings, instead of bottling them up because that can add to your stress.
5. Add relaxation techniques to your everyday routine. Relaxation promotes overall health and gives you a chance to step away and clear your head. It doesn’t have to be a big time commitment; it can be accomplished with deep breathing exercises, meditation or even yoga.
6. Stay healthy and fit. A well-balanced diet and staying active ensures your body is better prepared to fight stress. Exercise relaxes your body and mind, while improving your mood. In fact, physical exercise has been proven to play a key role in preventing and reducing the effects of stress.
7. Get a good night’s rest. Getting enough rest is important because it gives your body time to recover from stressful events and sets you up to fight new challenges the next day.

The key is identifying good stress from bad stress. As long as it’s not chronic, stress can be a positive addition to your life. Make an effort to reduce your chronic stress as much as possible, and add positive activities to promote good stress. It creates a healthy balance and a better quality of life.