Tenet Series: Stress
Stress has gotten a bad rap as it has taken on the all encompassing definition of the bad, good, and the ugly. However, stress is so much more than that. The most common type of stress people are aware of and always mention is Flight, Fight, or Freeze. The human sympathetic response to a stimulus of ‘action.’ Built for our survival, it is a safety response to threats. Though now, we don’t really need to have this response during an argument at the grocery store. Unless your some kind of weirdo… Humans also have a ‘tend and befriend’ response. A stress response that helps cope with social caregiving, our reward system, and attunement system which is provided by a serotonin dump giving us increased perception, intuition, and self control. This response brings people together, decreases burn-out, and builds resilience. Certainly a positive type of stressor. Further, the tend and befriend response helps cope and reverse symptoms of a negative stressor, the defense response, turning fear into bravery and powerlessness into optimism as Dr. Kelly McGonigal said in her book The Upside of Stress: Why stress is good for you, and how to get good at it. Additionally, the stress you feel prior to a big speech, approaching your boss about a raise, or the like, actually helps you perform better. It allows you to zone in and be more attentive to the situation.
As you can see, not all stress is created equal. Eustress, or positive/good stress, is the type of stress that can actually have beneficial effects on our health and wellbeing. Here is a brief glimpse into some science-backed benefits of eustress, best practices for harnessing the power of eustress, and precautions to keep in mind.
Benefits of Eustress
Improved Resilience: Eustress can help build resilience and improve our ability to cope with stress in the future.
Enhanced Cognitive Function: Eustress has been linked to improved cognitive function, including better memory and focus.
Increased Motivation: Eustress can increase motivation and drive, helping us accomplish goals and take on challenges.
Improved Immune Function: Eustress has been shown to improve immune function and reduce inflammation in the body.
Research has shown that eustress can have a range of health benefits. For example, a study published in the Journal of Personality and Social Psychology found that individuals who viewed stress as beneficial rather than harmful had better health outcomes over time. And this is huge. It is how you approach the situation and the conversation you have with yourself during any situation. What we fail to understand is the importance of the brains link to the body and the ultimate outcome. If you just keep things positive, motivation, and take the protector approach to this “high stress” situations, the physical outcome will also be positive.
Another study published in the journal Brain and Cognition found that acute eustress improved cognitive function in participants. It gave the ability to hyperfocus, give attention to the situation and success at a given task. A review published in the journal Biological Psychology found that eustress can have positive effects on the immune system and reduce inflammation in the body. I’ll give you an example.
Within my friend group, I’m famous for saying, “I don’t get sick.” My buddies give me shit and laugh, but it’s true. Let me explain. It’s not that I don’t believe in viruses or bacteria. Obviously the human body, included me, can get sick or infected. However, my approach is what matters. As the common cold for example comes around each year, mentally, I’m not effected. I continually tell myself that “I don’t get sick” because I know the power of connection between mind and body. This ‘sick’ stressor is actually not stinting my growth, it’s building it because I believe what I’m saying. Another example would be on a long endurance run. Your body doesn’t know how far you have left or how much pain your in, only your brain does. If your self talk is positive, break the mileage up, and shoot for little, attainable goals, you will go further. I promise.
Best Practices for Harnessing Eustress:
Identify Positive Stressors: Look for stressors in your life that you view as positive or have the potential to be positive. These could be things like starting a new job, taking on a challenging project, or starting a new hobby.
Reframe Negative Stressors: If you're experiencing stress from a negative situation, try to reframe it in a positive light. For example, if you're stressed about a presentation at work, try to view it as an opportunity to showcase your skills. Not “I have to do this,” rather “I get to do this.”
Engage in Relaxation Techniques: Engage in relaxation techniques such as breathwork, meditation, or yoga to help manage stress and enhance the positive effects of eustress. There are various breathwork protocols which you can utilize as tools in your toolbox to better handle situations.
Set Realistic Goals: Set realistic goals that challenge you but are achievable. This can help create a sense of accomplishment and contribute to the positive effects of eustress.
Practice Self-Care: Practice self-care activities such as exercise, healthy eating, and getting enough sleep to help manage stress and enhance the positive effects of eustress. This bullet is huge and there’s so much to break down that each can be it’s own book. Here’s the cliff notes:
Movement is a must. Just move. Everyday.
Rule of thumb for food I like to think about: Colors on your plate, outside of the grocery store, when you eat is more important that what you eat.
Sleep is the number 1 recovery tool we have available. Black out the room, quiet the noise, shoot for 8 hours.
Precautions:
Chronic Stress is bad: While eustress can have beneficial effects on our health, chronic stress can have harmful effects. America has increased levels of consist cortisol which comes with an array of negative effects. It's important to manage stress levels and seek help if you're experiencing chronic stress. At Trybe, our goal is to reduce chronic stress levels by increasing stress resilience. It’s a win-win.
Seek Help if Needed: If you're experiencing stress that is overwhelming or impacting your daily life, seek help from a healthcare provider or mental health professional. But remember, the free tools at your disposal are better than the paid for ones. (Attitude, Community, Habits, Eustress, Nature)
So… how are you going to kick ass today and incorporate eustress into your life? Let’s get 1% better each day, together.
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