Understanding Stress: The Good, The Bad, and How to Manage It

Damian Dovarganes, Associated Press

A mother walks with a double baby stroller in Los Angeles on Thursday, May 14, 2020.

Stress is an inevitable part of life, often perceived as a negative force that disrupts our peace and well-being. However, not all stress is created equal. In fact, understanding the distinction between good stress and bad stress can empower us to manage our lives more effectively.

The Dual Nature of Stress

According to Dr. Jake Veigel, a sports medicine physician at Intermountain Health, stress can be categorized into two types: eustress and distress. Eustress, or good stress, is the type that motivates us to take action, accomplish tasks, and sharpen our skills. It can be the driving force behind achieving goals, whether in our personal or professional lives. For instance, the excitement before a big presentation or the adrenaline rush before a sports competition can enhance performance and focus.

On the flip side, distress represents the negative aspect of stress. Chronic distress can take a significant toll on both physical and mental health. Dr. Veigel emphasizes that prolonged exposure to stress can lead to a constant state of tension and anxiety, making it difficult to enjoy life’s moments. This type of stress can manifest in various ways, affecting our overall well-being.

The Health Impacts of Chronic Stress

The American Psychological Association highlights that chronic stress can impact every system in the body. From respiratory and cardiovascular systems to gastrointestinal and reproductive health, the effects are far-reaching. Symptoms of chronic stress can include:

• Muscle tension, leading to headaches and pain in the neck, shoulders, and back
• Shortness of breath
• Mental health issues such as depression and anxiety
• Gastrointestinal problems, including nausea, vomiting, and diarrhea
• Increased blood pressure and risk of heart-related issues
• Weight gain and chronic fatigue

Moreover, research from the National Library of Medicine indicates that stress can cause structural changes in the brain over time, affecting cognition, memory, and the body’s response to stress.

Strategies for Managing Stress

While stress is a natural part of life, learning how to manage it effectively is crucial for maintaining health and well-being. Dr. Veigel suggests adopting healthy lifestyles and habits to combat chronic stress. Here are some effective strategies:

1. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to help your body recover and rejuvenate.

2. Regular Exercise: Physical activity is a powerful stress reliever. Aim for at least 30 minutes of moderate exercise most days of the week.

3. Balanced Nutrition: Eating a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize your mood and energy levels.

4. Social Connections: Maintain strong relationships with friends and family. Emotional support can significantly reduce feelings of isolation and stress.

5. Mindfulness and Relaxation: Engage in relaxation exercises, meditation, or yoga to help calm the mind and body.

6. Hobbies and Interests: Make time for activities you enjoy. Engaging in hobbies can provide a much-needed break from stressors.

7. Professional Help: If stress becomes overwhelming, consider seeking professional counseling or therapy.

What Not to Do: Unhealthy Coping Mechanisms

While it may be tempting to seek quick relief from stress through unhealthy means, these strategies can lead to more significant problems in the long run. According to the Mayo Clinic, unhealthy coping mechanisms include:

• Excessive use of alcohol, tobacco, or drugs
• Overconsumption of caffeine
• Emotional eating or binge eating

These behaviors can exacerbate stress and lead to additional health issues, creating a vicious cycle that is difficult to escape.

Conclusion

Stress is a complex and multifaceted experience that can either propel us forward or hold us back. By understanding the difference between eustress and distress, we can take proactive steps to manage our stress levels effectively. Embracing healthy habits, fostering social connections, and seeking professional help when needed can lead to a more balanced and fulfilling life. If you find yourself struggling with stress, don’t hesitate to reach out for support. For additional help, you can contact Intermountain Health at 435-333-3535.

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