Eustress vs Distress: The Physical Stress Response, Stress Hormones and Healthy Ways to Manage Stress

What is stress?

Stress is the body’s response to any demand or change that requires adjustment. Endocrinologist Hans Selye, who pioneered stress research, described stress as the nonspecific response of the body to any demand, and he distinguished between “good” and “bad” stress (Selye, 1974). The events that trigger stress are called stressors; they can be physical (illness, injury, heat), psychological (exams, conflict) or positive life changes (a wedding, a new job).

Eustress vs. distress

Both eustress and distress activate the same physical stress response: the heart beats faster, breathing quickens and stress hormones rise. The difference lies mainly in how the person perceives the stressor, how long the stress lasts and whether the person feels able to cope. According to Lazarus and Folkman’s (1984) transactional model, we appraise a situation (Is this a threat or a challenge?) and our resources (Can I handle it?). A demand appraised as a manageable challenge tends to produce eustress; a demand appraised as a threat that exceeds our resources produces distress.

The same event can be eustress for one person and distress for another. Public speaking may excite one student and terrify another. The Yerkes-Dodson law also shows that moderate arousal improves performance, while too little or too much arousal impairs it. Eustress can turn into distress when demands become too intense or continue too long without recovery.

The physical stress response

When the brain perceives a stressor, the amygdala signals the hypothalamus, which activates two systems:

Selye’s General Adaptation Syndrome

Selye described three stages of the body’s response to ongoing stress (Selye, 1974):

1. Alarm: the body recognizes the stressor and activates the fight-or-flight response.
2. Resistance: if the stressor continues, the body adapts and stays on alert, using energy to cope.
3. Exhaustion: with prolonged stress, the body’s resources become depleted, increasing the risk of illness, fatigue, depression and burnout.

Fight-or-flight: what happens in the body

• Heart rate and blood pressure increase, pumping more blood to muscles, heart and brain.
• Breathing becomes faster; airways dilate to take in more oxygen.
• The liver releases glucose for quick energy.
• Pupils dilate and senses sharpen.
• Muscles tense in preparation for action.
• Digestion, reproduction and other “non-essential” functions slow down.
• Blood clotting ability increases in case of injury.
• Sweating increases to cool the body.

Once the threat passes, the parasympathetic nervous system (“rest and digest”) brings the body back to balance. Problems arise when the stress response is activated repeatedly or never fully switches off. McEwen (1998) called the cumulative wear and tear on the body allostatic load.

Stress hormones and what they do

Chronic stress has been linked to heart disease, type 2 diabetes, digestive problems, headaches, weakened immunity, sleep disorders, anxiety and depression (American Psychological Association [APA], 2023).

Strategies for managing stress in daily life

• Identify your stressors: keep a stress journal noting what triggers stress, how you react and what helps.
• Reframe your thinking (cognitive reappraisal): view challenges as opportunities when possible, challenge catastrophic thoughts, and focus on what you can control.
• Time management: prioritize tasks, break large projects into smaller steps, use planners or to-do lists, and avoid procrastination.
• Set boundaries: learn to say no, limit work after hours, and protect time for rest.
• Relaxation techniques: deep (diaphragmatic) breathing, progressive muscle relaxation, guided imagery, meditation, yoga and tai chi activate the parasympathetic nervous system.
• Mindfulness: paying attention to the present moment without judgment. Mindfulness-based stress reduction (MBSR) programs reduce stress, anxiety and depression in healthy adults (Khoury et al., 2015).
• Problem-solving: address the source of stress directly when possible, such as making a budget for financial stress.
• Social support: talk to friends, family, mentors or support groups; connection buffers the effects of stress.
• Humor and enjoyable activities: laughter, hobbies, music and time in nature reduce tension.
• Seek professional help when stress feels overwhelming or persistent, for example from a counselor or healthcare provider.

Healthy life habits that decrease the impact of stress

Sample discussion post

Eustress and distress trigger the same physical stress response, but they differ in how we perceive them. Eustress is positive stress that we view as a manageable challenge, such as starting a new job or competing in a race; it is usually short-term and motivates us. Distress occurs when we perceive a situation as a threat that exceeds our ability to cope, such as financial hardship or a serious illness, and it can become chronic and harmful (Lazarus & Folkman, 1984). The physical stress response begins when the hypothalamus activates the sympathetic nervous system, causing the adrenal medulla to release epinephrine and norepinephrine. These hormones increase heart rate, blood pressure, breathing and blood glucose, preparing the body for fight or flight. The HPA axis then releases cortisol, which keeps energy available and regulates inflammation. In the short term, these responses are protective, but chronic activation creates “wear and tear,” or allostatic load, contributing to hypertension, insulin resistance, weakened immunity, sleep problems and depression (McEwen, 1998). To manage stress, I use time management, deep breathing and mindfulness, and I talk with supportive friends. Healthy habits such as regular exercise, 7 or more hours of sleep, balanced nutrition, and limiting caffeine and alcohol also reduce the impact of stress on my body and mind.

Related reading: building psychological resilience and energy balance and healthy weight.

Conclusion

Eustress and distress produce the same physical response, but eustress is perceived as a manageable challenge that motivates growth, while distress is perceived as a threat that overwhelms our resources. The stress response, driven by epinephrine, norepinephrine and cortisol, is designed to protect us in the short term, but chronic activation harms nearly every body system. Daily stress management strategies such as reappraisal, time management, relaxation and mindfulness, combined with healthy habits like exercise, sleep, good nutrition and social connection, help keep stress in the healthy range.

References

American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body

Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528. https://doi.org/10.1016/j.jpsychores.2015.03.009

Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer.

McEwen, B. S. (1998). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171–179. https://doi.org/10.1056/NEJM199801153380307

Selye, H. (1974). Stress without distress. Lippincott.

U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans (2nd ed.). https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines