Stress: Turning Pressure into a Positive Force for Growth

It feels quite easy to get stressed in the current climate. Family, work and day to day life pressures can often lead to us feeling overwhelmed by what is happening day to day. But did you know some stress can be a good thing? That stressors seen as challenges help drive and shape us?

Stress is a natural physical and emotional response to external pressures or demands, often referred to as ‘stressors’.

These can range from daily responsibilities to unexpected challenges, and stress can manifest both mentally and physically further evidencing the mind-body relationship.

While prolonged or intense repeated stress can be extremely harmful (chronic stress), a certain level of stress, known as ‘eustress’, can actually be beneficial. Eustress helps motivate and energise us, sharpening focus and enhancing performance, particularly when facing challenging tasks or goals.

Eustress vs. Distress

Eustress: This is positive stress. It feels stimulating and can be associated with feelings of excitement. It arises in situations that are perceived as challenging but manageable, such as starting a new job, preparing for an exam, or training for a sports event. Eustress can improve productivity, enhance creativity, and increase resilience.

Distress: Negative stress that can overwhelm a person when demands seem too high or unmanageable. This type of stress can lead to anxiety, fatigue, and various health problems if it persists over time.

Top Tips for proactively managing Stress with positive coping strategies

• Sleep: Quality sleep is essential for recovery from stress. Establish a calming bedtime routine and aim for 7-9 hours of sleep per night.
• Regular physical activity: Physical activity reduces stress hormones, boosts endorphins, and helps clear your mind. Even moderate activities like walking can have a significant effect.
• Nature – walk, run, take the dog out, take the kids out or just be outside near some green space/ water. The effects are transformational for wellbeing and stress management.
• It’s good to talk: Social support plays a crucial role in stress management. Sharing your feelings with friends, family, or a therapist can help reduce the burden.
• Mindfulness/ Meditation: Simple breathing exercises or guided meditation can help lower cortisol levels and create a sense of calm.
• Time Management: Prioritising tasks and setting realistic goals helps prevent feeling overwhelmed. Using tools like a to-do list or a planner can help you stay organised.
• Develop Healthy Boundaries: Learning to say no and understanding your limits can prevent overcommitment and reduce feelings of stress.
• Positive Self-talk and Cognitive Restructuring: Challenge negative thoughts by reframing them. This can change your perception of stressors and help you respond more positively.

• Maintain a Balanced Diet:  Good nutrition positively impacts energy levels, helping your body manage stress better. Proteins,  antioxidants, omega-3 fatty acids, and magnesium are known to have a positive effect on stress.