Eustress and distress – what are the differences?
Stress accompanies us every day, and when it does not exceed dangerous levels, it is even essential for survival. This is because it fosters motivation and focus in the pursuit of our goals – both basic ones, such as getting food, and more complex ones, such as the pursuit of promotion at work.
One definition of stress is that it occurs when what is important to us is threatened. This means that stress can have a mobilising effect on us, supporting our efforts to achieve goals that are important to us. “Healthy” stress keeps our brains alert and working at full capacity, and the body slightly tense and ready for action. This kind of stress supports us in our daily functioning.
The problem arises when, instead of eustress, or stress that makes it easier to function, we feel excessive tension that occurs too often or lasts too long. In such a situation, tension develops into distress or chronic distress, which puts a burden on our body, forcing it to work continuously and intensively. When the stress response is activated too often, it undermines organ function and leads to general deterioration of health, which can result in diseases and reduced quality of life.
Why reduce stress?
If chronic stress is embedded in your daily life, it is worth trying to change this. There are many ways that can support you in this goal, and the benefits associated with reducing excessive stress reactions can be surprising. Here are some of them:
- Improved functioning of the immune system
Research has shown that stress-related weakening of the immune system can result in health consequences, such as reduced effectiveness of vaccinations, slower wound healing and increased risk of infectious diseases. Chronic stress can also lead to depression and cause the production of pro-inflammatory cytokines in the body. One of them is interleukin (IL)-6. Its high serum levels have been linked to the risk of cardiovascular diseases, type 2 diabetes, mental disorders and even some tumours. Reducing stress levels can therefore be an important factor in protecting us from diseases!
- Better sleep quality
A 2019 study of medical students found that high levels of stress, combined with daytime naps, negatively affected sleep quality. Another study noted that chronic stress elevates the heart rate, which in turn contributes to disrupted circadian rhythms and sleep problems. Reducing stress levels can therefore improve our sleep and recovery, and this makes us feel better throughout the day!
- A healthier digestive system
Studies devoted to the relationship between stress and gastrointestinal diseases show that excessive stress can lead to the development or exacerbation of such ailments as gastroesophageal reflux disease, non-ulcer indigestion, gastric and duodenal ulcers or irritable bowel syndrome. So it turns out that by reducing stress, we also support the health of our digestive system!
- Enhanced concentration
A 2020 study of students at Southwest University in Chongqing found that people experiencing prolonged stress are slower to react and make more mistakes while performing tasks. Stress therefore affects the efficiency of our executive functions, concentration and alertness. This means that if we want to take full advantage of our brain’s cognitive resources, we should start by lowering our daily stress levels.
- Reduction of headaches
The results of a study involving 50 college students experiencing recurrent tension headaches showed a correlation between stress levels and the occurrence of these complaints. The study showed that the number of headache episodes soared as the participants’ levels of perceived stress increased. Accordingly, stress reduction can lead to decreased muscle tension, which in turn is associated with a lower frequency of pain attacks.
- Better relations with others
Stress can be a bad advisor when dealing with others – the strong agitation associated with feeling tension often leads to emotional actions that may be inconsistent with our values. Reducing stress makes us gentler and more attentive in relationships, and we can inspire others with our composure in difficult situations.
How to reduce stress?
So what can you do to reduce daily stress? First of all, start by identifying the situations that are highly stressful for you. You can look at your experiences by keeping a self-observation diary. For a specified period of time (e.g. 10 days), write down situations that were difficult for you, along with a rating of the stress level on a scale of 1-5 (1 – small stress, 5 – very high stress). Below you will find an excerpt from a sample stress self-observation diary:
| Date | Situation | Emotion experienced | Stress level 1-5 (1 – small stress, 5 – very high stress) |
| 24.09 | Looking for car keys and the thought that I will be late for work | Anger | 4 |
| 25.09 | Arguing with my sister and feeling that she is not listening to me | Helplessness, frustration | 3 |
By analysing the records after self-observation, you will gain a great deal of knowledge about the most common stressors. This is a solid start to begin taking steps toward reducing stress. If you notice, for example, that you most often feel nervousness, frustration or severe tension when you are in a hurry or lose something, it may mean that it is worth working on better organisation. Why don’t you try getting up a quarter of an hour earlier? How about setting up a basket in the hallway, into which you put your car keys? This will give you the assurance that the small items you need are always in the same place, which is sure to make everyday life easier.
If, on the other hand, you notice that you get stressed most often during misunderstandings and arguments, this may be a signal to take care of interpersonal relations. It is never too late for learning good communication, which will help you better understand the other person’s intentions or work on assertiveness. It is also important to divide stressors into those within your control and those independent of you – and work on the former.
Start with small steps
The benefits of reducing excessive stress are numerous and include not only better health and well-being, but almost every aspect of our lives. It is worth believing that we have a huge impact on our surroundings and the situations we find ourselves in. Even in the most difficult circumstances, we can take small actions to bring relief – for example, by taking a few deep breaths in and out.
Remember that you don’t have to cope alone – you can always get help from loved ones or a psychotherapist. The first step may be a consultation with a psychologist – on the MultiLife platform you can book such an appointment online. Nowadays, reducing stressors is a challenge for everyone, and it is worth taking steps in this direction.
References:
- Kraaij A. W. J., Schiavone G., Lutin E., Claes S., Van Hoof C., Relationship Between Chronic Stress and Heart Rate Over Time Modulated by Gender in a Cohort of Office Workers: Cross-Sectional Study Using Wearable Technologies, J Med Internet Res 2020;22(9).
- Hassan M., Asaad T., Tension-type headache, its relation to stress, and how to relieve it by cryotherapy among academic students, Middle East Curr Psychiatry 27, 2020.
- Liu, Qingjin et al, Impact of Chronic Stress on Attention Control: Evidence from Behavioral and Event-Related Potential Analyses, Neuroscience bulletin vol. 36,11: 1395-1410.
- Bhatia V. and Tandon R. K. (2005), Stress and the gastrointestinal tract, Journal of Gastroenterology and Hepatology, 20: 332-339.
- Godbout J. P., Glaser R., Stress-Induced Immune Dysregulation: Implications for Wound Healing, Infectious Disease and Cancer, Journal of Neuroimmune Pharmacy 1, 421-427, 2006.
- Alotaibi Abdullah D. et al., The relationship between sleep quality, stress, and academic performance among medical students, Journal of family & community medicine vol. 27,1 23-28, 2020.