Eustress: Harnessing positive stress to boost Motivation and Growth

Eustress: Harnessing positive stress to boost Motivation and Growth
Photo Credit: Mikhail Nilov

Have you ever had someone tell you that they work better under pressure? Just think about it. Whether it is a child who studies right before the exam because the pressure makes them focus better, an employee who studies the presentation a night before delivering the final pitch to the client, or a freelancer who works better when they are given a deadline for a project, pressure means different things to different people. Pressure or stress does not necessarily have to be bad. 

Stress is a response created by conflict/s that an individual faces while reaching their goal or desired outcome. For example, you may feel stressed because you missed your metro and are now late for your important meeting, or you may feel stressed because you did not receive the expected increment at work, affecting your financial goals. If these situations continue to persist in your life, they can create ‘chronic stress’ which can be quite challenging to deal with. It is also known as distress because it tends to affect one’s motivation, performance, and wellbeing in a rather negative manner.  On the other hand, when stress motivates you to find a structure, get focused, and build momentum, it is called Eustress. 

Eustress could be termed a healthier version of stress, something that is beneficial occasionally because it gets things moving. 

How to differentiate eustress from Distress?

  • Eustress, even while reflecting stressful responses from an individual contributes to a state of mind that is willing to take on a challenge and find resources to overcome that challenge.
  • Eustress is generally situation-specific and short-lived. Distress can be chronic also. 
  • Eustress often creates a sense of fulfilment and confidence while you are navigating a challenge. 
  • If you are unable to look at stressful situations with a positive mindset, it can be developed. There are different methodologies such as training the mind to think more rationally through cognitive exercises, and seeking Cognitive Behavior Therapy or Rational Emotive Behavior Therapy from a professional. 
  • Individuals who experience eustress instead of Distress can manage their emotions more effectively and feel a sense of control over the situation.
  • Eustress is solution-focused whereas distress is problem-focused. 

Transitioning from distress to eustress

This transition looks different for everyone. The general gist is challenging negative thoughts and training your mind to be more resilient. 

  1. Inculcate a growth mindset in your everyday life

A growth mindset is a mindset that believes in not looking at your state as permanent. For example, failures or unexpected outcomes will keep creating challenges for you but your mindset and strength are bigger than the challenge itself. A growth mindset allows you to create more opportunities and resilience within you because it believes that you can always develop the required skills and knowledge through being consistent and hard-working. It is a mindset that lets you be more solution-focused than problem-focused. Having said that, inculcating a growth mindset is a process and it requires you to take constructive criticism, keep challenging yourself, and reflect without really being harsh on yourself. Mental training and discipline require you to have some self-control but it can be achieved through learning effective coping mechanisms such as positive self-talk, and rational thinking. 

2. Harness the power of positive self-talk.

Your actions are an outcome of your emotions. And your emotions are an outcome of your thoughts. Whatever you think, you start believing. Analyze your thought patterns and understand what is distracting you from reaching your goal. Positive self-talk includes talking to yourself with more kindness, openness, and positivity. You can also take the help of positive quotes, motivational videos, and autobiographies. These are just the tools to help you train your mind into a more nurturing and safe space for yourself. 

3. Reflect on your strengths and stories of success from the past.

Every one of us goes through a rough path. Make sure you remind yourself of the courage and resilience you have shown in the past to overcome challenges. The more you reflect on what went right instead of wrong, the more empowered it is going to make you feel. 

Here is a simple exercise that you can practice.

Things that happened to me

Things that happened for me

  1. I met with an accident because someone didn’t follow traffic rules. 

  1. I took a gap year after my Degree which helped me time to think about what I wanted to pursue next. 

  1. I fell sick and had to miss a friend’s wedding.

  1. I got laid off from my company so now I’m going to learn the necessary skills and start my own WFH business. 

This simple exercise can help you train your mind and recognize things that empower you, sometimes directly and sometimes indirectly.

FAQ:

Is eustress beneficial?

Yes, because it creates a sense of excitement and confidence within an individual. For example, a sportsperson who is playing a very challenging match experiences can use eustress to their benefit and bring their best game on the field very confidently. Eustress creates positive feelings such as motivation, dopamine rush, confidence, and stimulation that are often used to perform better.