Stress: The Good & The Bad

Have you ever been in a situation in which you get a little tense? Your heart might race a little? Maybe even sweat from the brow? Whether it's due to a time crunch at work or the number of tasks or chores you have at home that need to be finished by tomorrow, this feeling you have is known as stress. Normally being stressed can elicit a physical or mental response, sometimes both at the same time. Stress is rather common and most of us experience it at least once a day, but did you know that you can experience good AND bad stress? It's much more common than you may think, so let’s dive into the ins and outs of stress to understand what it is and how to manage it.

So what really is stress? The Oxford Dictionary defines stress as “pressure or worry caused by the problems in somebody’s life.” This more so encapsulates bad stress, which we experience more than good stress. According to the Cleveland Clinic, the body's autonomic nervous system controls your heart rate, breathing, vision changes, and more. Its built-in stress response, the “fight-or-flight response,” helps the body face stressful situations. When a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body. This all may lead to physical, mental, and behavioral issues that include:

Physical Symptoms:

●    Aches and pains.

●    Chest pain or a feeling like your heart is racing.

●    Exhaustion or trouble sleeping.

●    Headaches, dizziness or shaking.

●    High blood pressure.

●    Muscle tension or jaw clenching.

●    Stomach or digestive problems.

●    Trouble having intercourse.

●    Weak immune system.

Emotional & Mental Symptoms:

●    Anxiety or irritability.

●    Depression.

●    Panic attacks.

●    Sadness.

Behavioral Symptoms:

●    Drinking too much or too often.

●    Gambling.

●    Overeating or developing an eating disorder.

●    Participating compulsively in sex, shopping or internet browsing.

●    Smoking.

●    Using drugs.

Now let’s not be totally negative Nellies here, the aforementioned symptoms & behaviors are typically associated with negative stress. There is indeed good stress that we can reap the benefit of. So what is “good stress” and how can we identify it? Good stress, also known as “eustress” is the stress we feel from excitement or anything that can produce adrenaline such as roller coasters, asking for a promotion or raise or perhaps the feeling before going on a date. Good stress in small increments is a good thing, as it provides us with a purpose to keep striving for more. But the feeling of good stress can become bad when we have too much of it or we begin to perceive the stress as bad over time. More examples of good stress could be starting a new job, getting married, or having a child. All of which are very good things to encounter but can be stressful in general! So how do you differentiate eustress (good stress) from distress (bad stress)? As long as the stress you’re experiencing is positive and stays positive, it shouldn’t be anything to be concerned about. If this stress starts to put a damper on your life or leads you to bad stress, that’s when you should look for ways to alter/avoid the negative bits of whatever is stressing you out and make changes to continue to avoid the possibility of the good stress evolving into bad stress. Maybe take up a new hobby or exercise. Possibly look to learn a new skill! Really anything to stay away from bad stress. After all this talk of bad stress, you may be wondering what counts as “bad stress.”

Bad stress is stress that can lead to anxiety and health problems. If the stress interrupts your daily functions, then it is bad stress. People have different responses to different stressors. Some people can experience several stressors at once and others have a strong response to just one stressor. Each person's stressors may be different as well. For example, it is normal for someone to be stressed before a test or a job interview. That stress may cause you to really focus on studying/preparing or it might cause you to feel extremely overwhelmed to the point that you can’t concentrate. The latter isn’t good. The National Institute of Mental Health recognizes two types of stress: acute and chronic. Acute is short-term and often develops when people consider the pressure of events that have recently taken place or events that are coming up in the near future. You may feel stressed about a looming deadline or maybe you get nervous before a big game. This may cause you to get a tension headache or an upset stomach or maybe your palms get sweaty or your heart beats a little faster. This type of stress will normally go away quickly as there tends to be a clear and immediate solution. Too much acute stress can lead to chronic stress. Chronic stress occurs when we repeatedly face stressors that take a heavy toll and feel inescapable. Being unhappy at work or with your home life can bring about chronic stress. Basically, any form of long-term stress can lead to a serious problem. Our bodies aren’t designed to be stressed out constantly so we can face a variety of negative health effects when chronic stress sets in.

Our body triggers our fight-or-flight response whenever we face something that we perceive to be a threat. When this happens our body releases larger quantities of the chemicals cortisol, epinephrine, and norepinephrine. This leads to an increase in blood pressure, heightened muscle preparedness, increased sweating, and alertness. Stress also slows down the body’s normal functions such as functions within the digestive and immune systems. This is why you may get sick after an extended period of stress or you may have digestive issues. As mentioned above our body is not designed to be in a constant state of stress. Any of the symptoms listed above could happen due to chronic stress. It can also increase a person’s risk of type 2 diabetes, heart disease, having a heart attack, or a stroke. Depression, anxiety, PTSD, and other mental health disorders can also develop because of chronic stress. People dealing with chronic stress can become used to feeling agitated or hopeless which will, in turn, make them even more prone to the effects of stress. It can almost become part of their personality.

Overall, stress is an inevitable part of life. It doesn’t have to be all bad though. Acknowledging your stressors can help you change what you perceive as good or bad stress. Good stress can help you take on challenges and motivate you. Too much bad stress can lead to serious health problems. Our bodies are not equipped to handle being in a constant state of chronic stress. If the stress you are experiencing seems to be out of your control be sure to find beneficial ways to adapt. If you are having a hard time handling stressors talk to your PCP or another trusted healthcare professional.