Stress, or feeling “stressed out,” is usually viewed as bad. But in some situations, stress is adaptive and useful. Stress is a normal physiological and psychological response to events or circumstances in your life.
EUSTRESS is the type of stress that is positive, motivating, and enhances functioning.
DISTRESS is overwhelming and negative stress reactions that impair functioning.
The physical signs of EUSTRESS and DISTRESS can be similar (i.e., increased heart rate, breathing, and adrenaline). But the psychological signs of good and bad stress are experienced differently, in terms of focus, performance, energy, confidence, and overall outcome.
Experiences that can cause EUSTRESS are going off to college; a promotion at work or in a campus club/organization/team; musical, theatrical, or sports performance; having a baby; or hosting an event.
All are generally positive experiences but may come with heightened expectations and unknowns.
Some causes of DISTRESS can be around money, work or classroom expectations, physical illness, relationship conflicts or loneliness, sleep deprivation, poor nutrition, and broader things like the political climate, violence/crime, media overload, or the future of the nation.
These types of experiences are more negative and get in the way of a sense of calmness that can help you function properly. This type of stress can produce longer-term psychological suffering or physical health problems.
The best ways to promote EUSTRESS and prevent DISTRESS are these:
1. Identify and address root causes of stress in your life.
2. Focus on the aspects of the situation that are WITHIN your control.
3. Identify actionable steps that can improve the situation.
4. Use mindfulness to get out of your head.
5. Increase physical activity to create an outlet, decrease muscle tension, and improve sleep.
6. Reach out to your support system and ask for help.
7. Use relaxation techniques to help you regulate stress in the moment, like EFT tapping.
8. Write down on paper your thoughts on all of these steps to use as a guide to use to move forward past the current situation.
Pay attention to how your body feels and what your moods are like to be able to recognize the stress you’re under. Then, utilize the steps above to take control of the current situation and successfully navigate through it to feel better.
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