Good stress vs bad stress

When we hear the word ‘stress’, we automatically associate it with something negative – words like burnout, anxiety, and overwhelm pop into our minds. This isn’t wrong; unmanaged, chronic stress is bad for you and takes a toll on both our physical and mental health. However, not all stress is bad.

There is a different type of stress that is good for you – it keeps you alert, energises you and pushes you to do better and grow outside of your comfort zone. This is called Eustress.

Eustress is the stress you feel before going into an interview, or before a big event at work, or during a workout. Yes, it is equally uncomfortable, but it’s also motivating and usually comes with a deep sense of purpose. It helps you perform better and rise to the challenge. Most importantly, it's a temporary feeling.

Distress, on the other hand, is what most people are referring to when they talk about ‘stress’. It feels overwhelming, exhausting and is harmful to us – mentally and physically. It leaves us feeling emotionally drained, stuck and anxious. It occurs when the demands we place on ourselves exceed our capacity to cope – this can be caused by many different situations, such as the sudden loss of a job, or a sudden health scare, as well as more long-term situations such as financial pressures or an ongoing work overload.

Eustress and distress have different impacts on our body, brain and behaviour. It is short-term and usually goal-oriented (like just before a job interview),  whereas distress can be both short- or long-term. Eustress improves focus, productivity and performance. Distress does the opposite – it can impair your decision-making, your focus, as well as your memory. It is often followed by physical symptoms such as tension, fatigue, headaches and gut issues.

So, how do you recognise which type you're experiencing?

It may sound easy enough; however, it’s not always obvious in the moment. Both can make you nervous, and both can make your heart race. The secret here is to learn to recognise how you’re responding to situations. Are you taking control of it? Or are you letting it control you?

The answers you give can help you identify whether you're experiencing eustress or distress, and more importantly, gives you the opportunity to adjust how you respond.

If it’s bad stress, take a moment and breathe.

If it’s good stress, lean into it and focus on the positive motivation.

The bad news? We can’t get rid of stress.

The good news? You can transform your stress – you can learn to adapt and change your perception by changing your response to it.

Ways to effectively manage stress

Let’s take public speaking as an example – if you don’t like public speaking, you may be thinking, “This is too much for me, I can’t do it.” Instead, reframe it to “This is a challenge, but it is pushing me to grow and get closer to my goals.”

Don’t try to tackle everything at once, break it down into smaller steps – not only does this take the pressure but making steps more achievable means little wins, which changes your brain from panic to progress.

Exercise – I know most of us already know the benefits of this one, but it really does work. The best thing to do when you are feeling stressed is to move your body. Go for a walk, stretch, and focus on your breathing. This sends a signal to your body and nervous system, helping you to calm down.

When in distress, we have the tendency to focus on what we cannot control. Learn to adapt and redirect your focus to what is in your control, and focus on the actions you can take. This reduces the sense of urgency we feel when we are stressed, which in turn reduces anxiety.

As mentioned earlier, eustress is usually tied to a specific reason/purpose, whereas distress feels meaningless. Take a moment to remind yourself why something matters to you, reconnecting with your goals and values.

The biggest lesson is learning that stress is not the enemy – chronic, unmanageable stress is. We cannot escape stress, but we can learn to balance high-stress moments with proper rest and self-care. The difference between burnout and progress often lies in how you recover between stress cycles.

The key lies in being aware and intentional and learning to recognise the differences between the two. Instead of trying to eliminate it, focus on transforming it. Stress is inevitable, but suffering isn’t. We all have a choice, and with the right mindset and support, you can learn to use it rather than fight it.