Eustress And Distress: Differences Between Positive And Negative Types Of Stress

Is there positive stress? When is stress negative? Discover the differences between eustress and distress and how to promote positive stress in your life.

Many people know the negative effects of stress or distress. On the other hand, there is little knowledge about so-called positive stress or eustress. Sometimes stress can have positive benefits for us and other times it can be detrimental to our health. So, what is the difference between positive and negative stress?

Stress is often perceived as something harmful and overwhelming, but not all stress is negative. In reality, stress is a natural physiological and psychological response that can be both beneficial (eustress) and harmful (distress), depending on the circumstances and how it is managed.

Understanding the differences between eustress and distress can help us harness stress to improve performance, motivation, and resilience, while also learning how to mitigate its negative effects when it becomes excessive.

What Is Stress?

Stress is the body’s reaction to any demand or challenge, whether physical, mental, or emotional. It triggers the “fight-or-flight” response, releasing hormones like cortisol and adrenaline that prepare us to react quickly.

While this response is essential for survival, prolonged or excessive stress can lead to negative health effects, including anxiety, burnout, and physical illnesses.

Two Types of Stress: Eustress vs. Distress

• Eustress (Positive Stress) – Enhances motivation, focus, and performance.
• Distress (Negative Stress) – Causes anxiety, overwhelm, and health issues.

By recognizing how these two types of stress affect us, we can use stress constructively while minimizing its harmful impact.

What Is Eustress?

Eustress is a type of positive stress that helps individuals stay motivated, perform better, and achieve personal growth. It occurs when a challenge is manageable and perceived as an opportunity for development, rather than a threat.

Characteristics of Eustress

1. Enhances performance and focus – It sharpens attention and problem-solving skills.
2. Increases motivation – It pushes individuals to meet deadlines and reach goals.
3. Fosters personal growth – Overcoming challenging situations builds resilience and self-confidence.
4. Produces excitement and enthusiasm – It is often associated with positive emotions like anticipation and accomplishment.
5. Temporary and controlled – It does not persist beyond what is necessary for the task.

Examples of Eustress

• Preparing for an important presentation – Feeling slightly nervous but using it as motivation to perform well.
• Training for a competition – Pushing physical and mental limits to improve abilities.
• Starting a new job – Feeling excited and challenged by new responsibilities.
• Planning a wedding or big event – The pressure of organizing everything leads to a fulfilling experience.
• Engaging in a challenging project – Working under pressure to complete an assignment successfully.

What Is Distress?

Distress is a type of negative stress that occurs when demands exceed a person’s ability to cope. Unlike eustress, which is motivating, distress causes anxiety, frustration, and decreased performance.

Characteristics of Distress

1. Overwhelming and exhausting – It drains energy and makes tasks feel unmanageable.
2. Leads to physical and emotional issues – Chronic distress can contribute to insomnia, headaches, digestive problems, and weakened immunity.
3. Reduces productivity and focus – It makes concentration difficult and increases the likelihood of mistakes.
4. Triggers negative emotions – Feelings of helplessness, fear, or frustration are common.
5. Long-lasting and persistent – Unlike eustress, distress can be chronic, leading to burnout.

Examples of Distress

• Excessive workload – Feeling overwhelmed by deadlines and responsibilities.
• Financial problems – Chronic worry about not being able to pay bills.
• Toxic relationships – Ongoing conflicts that lead to emotional exhaustion.
• Losing a loved one – Grief and sadness causing long-term emotional distress.
• Unemployment – The uncertainty of not knowing when a new job will come.

Differences between positive and negative stress

To experience eustress or distress makes you feel different responses both physically and psychologically. Among the signs that differentiate positive and negative stress we find the following.

Signs of eustress or positive stress

• It only lasts short term
• Produces energy and increases our motivation
• Feeling that there is a coping capacity
• Create excitement and attention
• Increase our productivity and performance

Signs of distress or negative stress

• Long term duration
• Feelings of anxiety and worry
• Overcome our coping skills
• Generates unpleasant feelings
• Decrease in our productivity and performance
• Contributes to developing physical and mental problems

In most cases, people tend to experience more distress than eustress. If you think you are in a situation where so-called negative stress is affecting you, it is essential that you consult with a professional psychologist.

Key Differences Between Eustress and Distress

How to Maximize Eustress and Minimize Distress

1. Manage Workload Effectively

• Set realistic goals to maintain motivation without overwhelming yourself.
• Use time management techniques to break tasks into smaller steps.
• Take regular breaks to prevent burnout.

2. Develop Healthy Coping Mechanisms

• Practice mindfulness and meditation to stay present and reduce anxiety.
• Engage in physical activity, which helps regulate stress hormones.
• Maintain a balanced diet and sleep schedule for better resilience.

3. Change Your Perspective on Stress

• Reframe stress as a challenge rather than a threat.
• Focus on what you can control, rather than what you can’t.
• Use positive affirmations to reinforce self-confidence.

4. Build Emotional Resilience

• Strengthen your support network by talking to friends or professionals.
• Develop problem-solving skills to manage difficult situations more effectively.
• Engage in hobbies and activities that bring joy and relaxation.

Understanding the differences between eustress and distress is essential for maintaining a healthy balance in life. While eustress can push us to achieve personal and professional goals, distress can lead to burnout and health problems if left unmanaged. By learning how to harness positive stress and reduce negative stress, we can improve our productivity, well-being, and overall quality of life.

FAQs About Eustress and Distress

Can eustress become distress?

Yes. If stress levels exceed your ability to cope, what started as eustress can turn into distress. This often happens when pressures build up over time without relief.

How can I tell if I am experiencing eustress or distress?

Ask yourself: Does this stress make me feel motivated or overwhelmed? If it pushes you to perform better, it’s eustress. If it makes you feel anxious and exhausted, it’s distress.

Is it possible to live without stress?

No, stress is a natural part of life. Instead of avoiding stress completely, learning how to manage it effectively is the key to maintaining mental and physical well-being.

How can I turn distress into eustress?

• Change your mindset by viewing challenges as opportunities.
• Break down overwhelming tasks into manageable steps.
• Take care of your physical and emotional health to increase resilience.

What are the long-term effects of distress?

Chronic distress can lead to anxiety disorders, depression, high blood pressure, heart disease, digestive problems, and weakened immunity. Managing stress early is essential for preventing long-term health consequences.