The Balance of Stress–the Good and The Bad
Stress often carries a negative connotation, and we are frequently warned about its detrimental effects on our health. However, there is more to the story of stress, and we think that it needs some attention. So, today we’ll look at the theory behind stress, and focus a bit on the positive sides of stress. We believe that understanding the dynamics and stages of stress can better equip us and help us to make better choices and appreciate the positive sides of stress.
Hans Selye, an endocrinologist, introduced the General Adaptation Syndrome (GAS) to describe the body's response to stress. The first phase, the alarm phase, is the initial reaction to a stressor. During this phase, the body recognizes the stress and mounts a fight-or-flight response, releasing adrenaline and other stress hormones. This immediate reaction prepares the body to face the challenge, enhancing alertness, strength, and energy.
Following the alarm phase is the resistance phase. Here, the body attempts to return to homeostasis while remaining on high alert. If the stressor persists, the body adapts to the stressor, maintaining an elevated state of readiness and coping with the stress. This phase is where beneficial adaptations occur. For example, through regular exercise, the body becomes more efficient at cardiovascular functions and muscle strength increases. Similarly, exposure to cold or heat can improve the body’s ability to regulate temperature and enhance resilience to environmental changes.
The final phase, exhaustion, occurs when the stressor continues for an extended period, and the body’s ability to resist is depleted. This phase is associated with the negative effects of stress, such as weakened immune function, fatigue, and increased vulnerability to illnesses. It’s this phase that has garnered the most attention, often overshadowing the positive aspects of the first two phases. Chronic stress, leading to the exhaustion phase, is indeed harmful and linked to numerous health problems.
However, focusing solely on the exhaustion phase neglects the importance of eustress, or "good stress". Eustress involves moderate levels of stress that can lead to positive outcomes and improvements in performance and health. For instance, the physical stress of exercise triggers the alarm phase but, with consistent practice, the body adapts during the resistance phase, becoming stronger and more resilient. Similarly, controlled exposure to environmental stressors, such as cold showers or sauna sessions, can enhance physiological resilience and improve overall health.
A life devoid of stressors—living too comfortably—can lead to atrophy of resilience. Without the regular challenges that stress provides, the body and mind can become less capable of handling adversity. This can contribute to lifestyle diseases such as obesity, diabetes, and cardiovascular diseases. Our bodies are designed to respond to and adapt to stressors and avoiding them can lead to a decline in physical and mental health.
Therefore, it's important to embrace beneficial stress in our lives. Incorporating regular physical activity, exposing ourselves to different environmental conditions, and engaging in challenging tasks can stimulate the beneficial phases of stress. These practices can enhance our resilience, improve our health, and reduce the risk of chronic diseases. The key is balance—recognizing that while excessive stress is harmful, but moderate, controlled stress is essential for growth and adaptation. By understanding and applying the principles of the alarm and resistance phases, we can leverage good stress to build resilience and improve our health.
It's time to shift our focus from the dangers of chronic stress to the benefits of moderate stressors, ensuring that we don't live too comfortably and neglect the natural adaptations that keep us strong and healthy.
So, let’s lean into the good stress, and let it be a catalyst for a healthier, more resilient life.
Until next time
Scott and Lennart