Eustress vs distress: is there such a thing as ‘good stress’?

From looming deadlines that keep us awake at night, to a jam-packed social calendar that feels totally overwhelming, no-one is immune from stress. It’s a fact of life and something that we all experience. Statistics from a 2021 survey showed that, on average, Brits feel stressed more than twice a week, and one in 14 of us feel stressed every single day. The main culprits, according to the same survey, include financial worries and lack of sleep.

And while we know that long-term, chronic stress can be extremely detrimental to our health and wellbeing (leading to headaches, insomnia, depression, anxiety and heightened blood pressure), there’s a school of thought that suggests some stress can in fact be beneficial. We’re talking about Eustress. A relatively new concept, eustress is viewed as positive, motivating stress that can lead to personal growth. It’s the opposite of distress, which is considered negative and harmful.

“They are both subjective experiences given that stress is an emotion our bodies all respond differently to,” says Dr Martha Deiros Collado, clinical psychologist and HCPC registered practitioner. To expand on this further, she adds that it’s not the stressor itself that causes eustress or distress – it is how the person perceives that stressor and whether they think they’re able to cope with it.

To give an example, “taking part in a competition under a time restriction may be a stressor that some perceive as motivating and positive, spurring them on to do well. For others, this additional time pressure may be distressing, causing them to perform worse than they would under typical conditions,” says Dr Deiros Collado.

Our question is this: is it possible to change the way that we perceive different stressors so that we can respond in a more positive way? To find out, we asked expert psychologists to break down everything we need to know about these two forms of stress – including how we can turn distress into productive, positive eustress.

What is the difference between eustress and distress?

The distinction between eustress vs distress lies in the perception of the stressor and its impact on an individual. “Eustress is perceived as something we can cope with – it energizes and motivates us. This leads to improved performance, positive feelings and pushes us towards growth and success,” explains Dr Michaela Dunbar, clinical psychologist. “Distress, on the other hand, is perceived as beyond our coping skills. It can lead to anxiety, decreased performance, mental strain and negative health implications.”

What factors impact how you respond to a stressor?

Individual differences significantly influence whether a situation triggers eustress or distress. Below, Dr Jenna Vyas-Lee, clinical psychologist and co-founder of London-based clinic Kove, explains how in more detail.

·      Personality type: “Someone with an optimistic and proactive personality may view challenges as opportunities for growth (eustress), while someone with a more anxious or pessimistic personality may be prone to experiencing distress in response to stressors.”

·      Resilience: “Resilience refers to an individual's ability to bounce back from adversity and navigate challenges effectively. High levels of resilience are often associated with a greater likelihood of experiencing eustress. Resilient individuals may see stressors as challenges to overcome rather than insurmountable threats, contributing to a more positive and growth-oriented response.”

·      Mental state: “Mood, emotional well-being, and overall mental health, can strongly influence stress responses. For example, someone experiencing high levels of anxiety or depression may be more prone to experiencing distress in response to stressors. Conversely, individuals in a positive mental state may be better equipped to handle challenges and view them as opportunities.”

It's important to note that these factors are interconnected, and the same individual may respond differently to stressors at different times based on their current mental state, resilience level, and the nature of the stressor itself.

What causes eustress vs distress?

The experience of eustress or distress is incredibly subjective and can vary from person to person. “The same stressor may lead to different responses based on individual perceptions, coping strategies, and personal circumstances,” notes Dr Vyas-Lee.  Generally speaking, “eustress is triggered by challenges that we view as achievable and within our control,” says Dr Dunbar.

“It’s the feeling of excitement when we start something new that aligns with our passions or goals,” she continues. Examples of stressors that typically result in eustress include starting a new job or project, buying a home, being promoted, taking up a new hobby or participating in a competition or event.

“Distress, however, is often triggered by situations that we perceive as threatening, unmanageable or uncontrollable, such as an unexpected crisis or prolonged periods of high pressure,” says Dr Dunbar. Examples of distress include loss of job, relationship conflicts and serious health issues.

How can eustress and distress affect your mental wellbeing?

You guessed it, eustress can have a positive impact on an individual’s wellbeing. This is because, “it is often associated with situations or challenges that are perceived as opportunities for personal growth, achievement or excitement,” says Dr Rina Bajaj, counselling psychologist and author of The Magic in Me. “It can lead to heightened focus and performance, increased motivation and energy, positive emotions and a sense of accomplishment.”

On the contrary, distress can be chronic or acute and often has detrimental effects on an individual’s wellbeing. “Distress can lead to feelings of anxiety, frustration, 
and a sense of helplessness,” says Dr Bajaj, who adds that “prolonged distress can contribute to various health issues like heart disease and weakened immune function.”

How you can promote eustress and manage distress?

“The best way to create a positive experience of stress is by approaching it in a healthier way. Rather than seeing it as an anxiety that should be avoided or distress that needs to be prevented, try to work on developing better coping strategies to stress,” advises Dr Deiros Collado. Ahead, Dr Jenna Vyas-Lee shares some practical tips to promote eustress and enhance motivation (notepad at the ready):

·      Set realistic goals: “Break down larger tasks into smaller, manageable goals. Achieving these smaller goals provides a sense of accomplishment and motivation.”

·      Cultivate a growth mindset: “Embrace a growth mindset by viewing challenges as opportunities to learn and improve. Understand that setbacks are a natural part of the learning process.”

·      Find intrinsic motivation: “Identify the intrinsic value or personal meaning in the tasks at hand. Connecting tasks to personal values and interests can make them more motivating.”

·      Establish a routine: “Create a consistent daily routine that includes designated times for work, breaks, and self-care. A structured routine can provide a sense of control and predictability.”

·      Prioritise and organise: “Prioritise tasks based on importance and deadlines. Organise your workload to manage time effectively and reduce the feeling of being overwhelmed.”

·      Take breaks and practice self-care: “Breaks are essential for maintaining productivity and preventing burnout. Incorporate short breaks to relax, refresh, and engage in activities that bring joy.”

·      Celebrate the small wins: “Acknowledge and celebrate your successes, no matter how small. Recognising achievements reinforces a positive mindset and boosts motivation.”

·      Seek social support: “Share your goals with friends, family, or colleagues. Having a supportive network can provide encouragement and motivation during challenging times.”

·      Learn stress management techniques: “Practice stress management techniques, such as deep breathing, mindfulness, or physical exercise, to cope with challenges effectively.”

·      Stay flexible: “Be adaptable and open to adjusting your plans when necessary. Flexibility helps in navigating unexpected challenges without causing undue distress.”