The concept of stress has become a ubiquitous part of modern life. We all experience stress to some extent, but few of us take the time to think about the underlying causes and the potential solutions. Stress and its Impact
Stress can be a double-edged sword. On one hand, it can be a normal response to certain situations, such as public speaking or meeting a deadline. However, when stress becomes chronic, it can have severe consequences for our physical and mental health. Chronic stress has been linked to a range of negative effects, including:
• Increased blood pressure and damage to blood vessels
• Dysregulation of the immune system and gut health
• Inflammation and damage to neurons
• Impaired memory and increased reactivity to stress
• Disrupted sleep patterns and energy levels
• Negative impact on relationships and social connections
The Science Behind Stress
Research has shown that the body responds to stress in different ways. When we experience stress, our body’s “fight or flight” response is triggered, releasing hormones such as cortisol and adrenaline into the bloodstream. However, this response is not always beneficial. According to Dr. Sharon Horesh Bergquist, a research scientist and author of The Stress Paradox, chronic stress can have a negative impact on the body. “The idea of adding stress to our lives as a method of stress management might seem nonsensical, especially since many people already experience too much stress,” she says. “However, this is because we often experience the wrong kind of stress.”
A Key Differentiator: Good Stress
Bergquist explains that there is a type of stress that is actually beneficial, which she calls “good stress.” Good stress is not chronic, but rather comes in occasional bursts, providing a sense of energy and strength. This type of stress is often referred to as “eustress” and can be beneficial for athletes and individuals who engage in performance-enhancing activities. Hormetic Stress
Bergquist also discusses the concept of “hormetic stress,” which refers to brief and intermittent challenges that our bodies are designed to handle. This type of stress is linked to antifragility, a learned adaptation toward resilience that allows athletes to perform better in the face of adversity. Hormetic stress is often associated with physical activities such as cold plunges, sauna sessions, and medium-intensity exercise. The Benefits of Good Stress
Research has shown that good stress can have a range of benefits, including:
• Enhanced physical resilience
• Improved mental clarity and focus
• Increased creativity and productivity
• Improved performance and achievement
• Enhanced sense of well-being and happiness
Too Much of a Good Thing
While good stress can be beneficial, it’s essential to practice it mindfully. Bergquist recommends incorporating small amounts of good stress into your routine, followed by recovery time to allow your mental and physical strength to build over time. It’s also important to remember that no matter how much good stress you experience, bad stress will still find you. Conclusion
In conclusion, stress is a complex and multifaceted issue that requires careful consideration. By understanding the underlying causes of stress and incorporating good stress into your routine, you can take steps to build resilience and improve your overall well-being. It’s essential to be mindful of your stress levels and to take proactive steps to address any negative impacts. By doing so, you can harness the power of good stress to enhance your physical and mental performance.

Definitions

• **Chronic Stress**: Stress that persists over time, with negative effects on physical and mental health. • **Eustress**: Meaningful, emotionally charged stress, which can be beneficial for athletes and individuals who engage in performance-enhancing activities. • **Hormetic Stress**: Brief and intermittent challenges that our bodies are designed to handle, linked to antifragility and resilience. • **Antifragility**: A learned adaptation toward resilience that allows individuals to perform better in the face of adversity. • **Hormesis**: A beneficial biological response to a low-level stressor. • **Type-two Fun**: A concept that refers to something that’s tough at the moment but feels awesome after the fact.

The Importance of Mindfulness

Practicing good stress mindfully is essential to reaping its benefits. This means being aware of your body and mind, and adjusting your stress levels accordingly. It’s also important to listen to your body and take regular breaks to avoid burnout. Sharon Horesh Bergquist, “It is OK to take breaks and address your needs to be proactive in addressing stress.” Haley Michno, a social worker, adds that leaning on your support system during trying times is also essential.

“Physical stressors can enhance our psychological resilience, and vice versa. Deliberately introducing challenges that align with our values or contribute to a greater good can help release hormones and neurotransmitters that counteract cortisol and reduce its harmful effects.”— Dr. Sharon Horesh Bergquist

The Link Between Stress and Performance
Good stress can have a significant impact on performance and achievement. Research has shown that eustress, the type of good stress, can enhance physical resilience, improve mental clarity and focus, and increase creativity and productivity. For athletes, incorporating good stress into their routine can improve performance, reduce injury risk, and enhance overall well-being. By practicing good stress mindfully, athletes can tap into their inner strength and resilience, allowing them to perform at their best. In conclusion, good stress is a double-edged sword. While it can be beneficial, it’s essential to practice it mindfully and in moderation.