Let's Talk About Stress, baby

Ah, stress! It's like that one guest at a party who knows exactly when they've overstayed their welcome, yet sticks around just a bit longer. . . 

Why do I, as an Exercise Physiologist, focus on stress? Firstly, exercise itself is a form of stress. Secondly, unmanaged stress, in any form, can severely undermine both health and fitness. Today, we're going to dive into understanding the good and the bad of stress, hopefully ensuring that with you in the driver's seat, it leaves when the party’s over…

Eustress vs. Distress

Let's kick off with the basics: eustress versus distress. 

Eustress is the positive spark behind your motivation; it's what gets you excited about life's challenges and helps you reach your goals. It's that little rush you feel when you're poised to achieve something great or do something exciting. Distress, however, is the less-fun side of stress. It occurs when challenges seem insurmountable or beyond your capabilities, leading to feelings of anxiety, overwhelm and even despair. 

The Dangers of Chronic Stress 

When stress becomes chronic, it's no longer just an over-enthusiastic guest; it's a tenant that refuses to leave. Chronic stress can lead to a multitude of physiological effects that wear down our bodies and minds. It disrupts our sleep, weakens our immune system, wreaks metabolic havoc and much more. Furthermore, for many of the people I work with, like those suffering with chronic pain and/or fatigue, adding high stress to the mix only makes their challenges worse. 

The Benefits of Eustress

On the flip side, eustress - AKA good stress - can be a powerful ally. Eustress in manageable doses can train our bodies and minds to handle life’s pressures more effectively. In fact, exercise (if managed properly, is a form of Eustress!). This type of stress enhances our resilience, much like how muscles strengthen under physical strain. Our bodies become more apt to dealing with the physiological and psychological changes that arise when stress is present. What does that look like in practice? Things that used to feel stressful, don’t seem to phase us anymore. . . 

Managing Stress: Practical Tips

In the work I do with clients, addressing stress is a critical part of their programs, especially when I see it impacting a client's health or their goals. Here’s a few of the strategies I guide my clients through if stress is an issue: 

• Breathwork

For acute stress, nothing beats controlled breathing. Our breath is always telling our body something. Taking some deep breaths is a great initiator for other physiological processes to follow suit - thereby lowering stress. 

• Prioritising Recovery

Recovery isn't just physical; it's mental too. Ensuring adequate rest and downtime - from all sorts of load - is crucial for managing stress. 

• Setting Boundaries

Understanding and setting limits can significantly reduce stress loads. It’s about knowing how much you can take on and recognising the toll certain tasks take on your mind and body.

• Teaching Your Body

Educating your body to differentiate between genuine threats and perceived threats is vital. This can help in reducing unnecessary stress responses and conserving energy for when it's really needed.

These are just some of the strategies, as any good health-related blog would say: “find what works for you”

Just like any good party, managing stress effectively requires the right balance. It’s about knowing when to turn up the excitement and when to wind down. With the right strategies and a healthy dose of Eustress, you can teach your body to respond appropriately, ensuring that stress, whether eustress or distress, leaves the party when it’s supposed to.

Author: Tessa Nielsen