Good Stress vs. Bad Stress: Understanding Eustress & Distress

Eustress (Positive Stress)

• Short-term, perceived as manageable challenge.
• Enhances focus, motivation, performance (Yerkes-Dodson law).
• Promotes growth, skill acquisition, resilience.
• Examples: exam preparation, athletic competition, new job.

Distress (Negative Stress)

• Chronic, overwhelming, perceived as uncontrollable.
• Health consequences: hypertension, CVD, immune suppression, anxiety, depression, burnout.
• Relationship strain, reduced productivity.

Physiological Tipping Point

Allostatic load—cumulative wear from repeated HPA/sympathetic activation—determines transition from eustress to distress.

Healthy Stress Management Toolkit

1. Exercise (aerobic + resistance)
2. Mediterranean-style nutrition
3. 7–9 hours sleep
4. Relaxation response techniques (breathing, meditation, yoga)
5. Social support utilization
6. Cognitive restructuring (CBT skills)
7. Professional help when needed

Goal: expand eustress zone, reduce distress duration, build recovery capacity.