Eustress vs. Distress: Is There Such a Thing as ‘Good Stress’?

Stress is an unavoidable part of life. However, people tend to use the word “stress” as a blanket term for any feelings of worry or anxiety. In reality, they are referring to “distress,” a harmful type of stress. So, does that mean there’s a good type of stress? Absolutely. It’s called “eustress.” This type of stress can help you feel motivated and energized when faced with solvable problems or exciting challenges. 

Many people often ask, ‘What is the difference between eustress and distress?’ as they seek to understand how stress impacts their lives positively and negatively. So, what is eustress and distress? If we were to give one example of eustress and one example of distress, the former could come from starting a new job, while the latter might result from losing a job. So, while eustress often accompanies an opportunity for growth, distress typically accompanies an adverse event. 

In this blog, we’ll explore the key differences between eustress and distress, how to recognize each type of stress, and what causes them. We’ll also go over techniques for reducing distress in your life and boosting eustress.

What is Eustress?

Eustress is a type of good stress we experience when facing a challenge that could have a positive outcome. If you’ve ever worked hard at something you really wanted, you likely felt eustress, which drove you to take positive action towards your goals. In fact, none of us would grow or improve our life’s circumstances without eustress.

What is Distress?

Distress is bad stress. It is your body’s response to a perceived physical or emotional threat. A significant difference between eustress and distress is that you feel eustress when the challenge you’re facing could result in something positive, and feel distressed when the challenge you’re facing could have negative consequences. Distress can paralyze us with anxiety and worries, making it difficult to focus or function.

Eustress vs. Distress: What’s the Difference?

So, what is a significant difference between eustress and distress? Put simply, eustress feels motivating, and distress feels debilitating. But, many other things set these two types of stress apart, including their causes, symptoms, and pre-existing factors that make us more prone to one versus the other. We’ll cover these differences below, beginning with causes and examples of distress and eustress.

Common Causes of Distress

• Job loss
• Financial struggles
• Medical events
• Loss of a loved one
• Breakup
• Divorce
• Being a victim of abuse
• Being a victim of a crime
• Experiencing a natural disaster

Common Causes of Eustress

• Being considered for a promotion
• Starting a new job
• Moving to a new city
• Starting a new relationship
• Having a baby
• Getting married
• Preparing for a large presentation
• Buying your first home

Not surprisingly, eustress and distress have vastly different symptoms.

Common Symptoms of Distress

• Anxiety
• Irritability
• Difficulty focusing
• Insomnia 
• Feeling overwhelmed
• Headaches/muscle tension
• Depression
• Low self-esteem

Common Symptoms of Eustress

• Increased energy
• Improved focus
• Feeling motivated
• Feeling confident
• Excitement
• Increased productivity
• Increased mood

Whether you experience eustress or distress in the face of adversity also greatly depends on how you feel about yourself and your life at the time the feeling occurs. For example, people with high self-esteem, a good support system, and the resources they need to solve a problem might be more likely to experience eustress, regardless of the nature of the issue. However, people with low self-confidence, a lack of a support system, or a lack of resources might be prone to distress, no matter the nature of the problem.

As we come to understand these two types of stress, we can see that it’s sometimes challenging to compare and contrast eustress with distress. Neither one consistently corresponds with the same triggers, symptoms, or circumstances because other factors can influence the type of stress we feel. But there is still value in being conscious of what kind of stress shows up in your life and when.

5 Strategies to Minimize Distress and Promote Eustress 

Now that we’ve covered the differences between eustress and distress, hopefully, you can start recognizing symptoms of distress in your life and begin to manage them. While we can’t avoid distress entirely, we can find ways to minimize it. Understanding these approaches is essential because chronic distress can lead to serious health problems. Below are steps you can take to reduce the bad stress in your life and promote the good kind.

1. Prioritize Tasks and Set Realistic Goals 

Breaking challenges into small, attainable goals can make problems that seem insurmountable feel more manageable. So, give yourself a realistic to-do list for every day. As you check things off your list, you’ll boost your self-esteem and feel more competent moving forward (bringing you from a place of distress to eustress). 

2. Challenge Negative Thoughts

Remember that thoughts are not facts; they only have as much power as we give them. So, when you notice a negative thought pops up, practice challenging that thought. For example, if the thought, “I can’t deal with difficult problems,” comes up, challenge yourself to remember a time you handled a problem quite well. 

Deciding which thoughts we give weight to and which ones we silence is an integral part of cognitive behavioral therapy (CBT), which has been proven to boost positive thinking. We proudly offer this life-changing form of therapy at Citron Hennessey.

3. Incorporate Physical Activity into Your Routine

Regular exercise doesn’t only improve your physical health — it can also boost psychological well-being. Additionally, when you complete the physical challenges you give yourself (like running two miles or lifting weights), you might feel more capable of tackling challenges in other life areas. 

4. Ask Your Support System for Help 

It takes a village to make it through stressful times. So, don’t hesitate to lean on your support system. Self-isolating during times of struggle can cause depression, which can increase distress. However, reaching out to your network can mean getting assistance, accessing new resources, and hearing new ideas on how to solve your problem. All of this can move you towards a place of eustress.

5. Keep a Balanced Lifestyle 

Taking good care of yourself can improve self-esteem, making you feel more prepared to tackle problems as they arise. So, be sure to maintain a healthy, balanced routine. That means getting enough sleep, eating a nutritious diet, avoiding too much alcohol, and partaking in activities that boost your well-being, like meditation, exercise, and time with loved ones.

When to Seek Help

While there are things you can do to improve your stress response when it comes to eustress vs. distress, sometimes, we all need a little extra help dealing with tough times. Seek professional help when stress causes you to:

• Have thoughts of suicide
• Struggle with substance abuse
• Struggle to carry out daily activities
• Socially isolate
• Feel overwhelmed by going it alone

Get the Support You Need with Citron Hennessey Therapy 

Citron Hennessey Therapy has a team of compassionate, trained mental health experts who are prepared to assist you in finding healthy ways to deal with life’s stresses. With therapists who specialize in treating depression, anxiety, and anger issues, as well as grief counselors, we have a dynamic group of providers who are devoted to your care. 

Searching for a New York psychotherapist? We offer in-person and online therapy so you can tailor your healing journey to your schedule and lifestyle. Life is stressful, but you don’t have to go through it alone. Citron Hennessey Therapy is here to empower you with the tools to make you feel more confident about taking on life’s challenges. Reach out today and start your journey toward a healthier, less stressful life.