Eustress Vs. Distress: Positive & Negative Types of Stress

Eustress Vs. Distress: What Is the Difference?

The difference between distress and eustress is that one is negative, and the other is positive. The physical signs can be nearly identical, but how eustress and distress affect individuals mentally and emotionally varies significantly.

Difference between distress and eustress include:^1,2,3,4,5,6

Physical & Emotional Reactions

A significant difference between eustress and distress includes how the body and mind react to stressors. For instance, people may experience positive and useful energy with eustress. On the other hand, distress brings restlessness and anxious energy.

Additionally, eustress can boost cognitive functioning, focus, and attention. Distress typically does the opposite, leaving individuals feeling fuzzy and out-of-sorts.

Differences between reactions associated with eustress and distress include:

Situations

Whether or not a person experiences good or bad stress depends on many situational factors. Those encountering mild or temporary stress can harness their energy to be productive and resourceful. However, chronic stress can greatly impair functioning, meaning individuals may feel unable to function and even meet their basic needs.

Situational factors associated with eustress and distress include:

Individual Factors

Individual characteristics and traits make someone more or less likely to experience eustress and distress. For example, confident, hopeful, and optimistic people may focus on the positive aspects of a challenging situation, allowing them to formulate productive responses. Those who lack support and doubt themselves and their abilities may lean toward distress because they feel the stressor is too overwhelming and unconquerable.

Characteristics associated with eustress and distress may include:

Possible Causes

Numerous situations and circumstances can cause stress, whether positive or negative. Stress from economic or social disadvantage or chronic health issues are more likely to lead to distress. These problems are chronic and, in some cases, may not be entirely solvable. Some individuals may struggle with this knowledge, furthering the cycle of distress.

People are more likely to experience eustress in temporary situations, before planned transitions, or when they can directly influence outcomes.

Possible causes of distress and eustress include:

Eustress Vs. Distress: How Do They Affect Health?

Eustress and distress can both have unique impacts on a person and their functioning. Eustress is typically positive, helping increase motivation, focus, and energy individuals can channel toward a task or problem. On the other hand, distress tends to negatively impact mood, health, and functioning.

Impacts of chronic distress may include:^1,2

• Trouble getting to or staying asleep
• Physical pain or discomfort (i.e., headaches, stomach problems)
• Increased or decreased appetite
• Increased heart rate, respiration, and blood pressure
• Trouble focusing, concentrating, or remembering things
• Feeling keyed up, on edge, or restless
• Feeling exhausted or emotionally drained
• Having racing or repeating intrusive thoughts
• Not feeling present or engaged in activities and tasks
• Irritability or lowered frustration tolerance
• Heightened anxiety
• Impaired functioning in one or more areas of life
• Increased risk for mental illnesses, like anxiety and depression
• Increased risk for substance use disorders
• Chronic conditions, heart disease, and cancer
• Increased mortality

10 Ways to Prevent Distress & Promote Eustress

Everyone will sometimes experience distress in response to upsetting or overwhelming situations, making total prevention an unrealistic goal. Still, strategies to transform distress into eustress can be beneficial (when possible). Focus on the positives and channel your energy into productivity rather than anxiety or worry.

Below are 10 tips for protecting against and preventing distress:^2,3,4,5,6,7

1. Focus on What You Can Control

Distress occurs when a person believes a stressor exceeds their abilities to cope. This hopelessness is more likely to happen when they focus on aspects of a situation beyond their control. Sometimes, the only thing within your control is how you respond. In other cases, you can take actionable steps to help solve the problem or reduce stress.

2. Find Meaning in Difficult & Stressful Situations

Finding meaning in difficult situations can be hard. However, this purpose can help you change distress into eustress. Doing so does not mean you are grateful for the experience, but hope demonstrates resourcefulness, resilience, and optimism. Meaning could come as insight about yourself or your situation, clarity about values, or confidence in your ability to overcome adversity. You may also find this in new friendships, skills, or opportunities.

3. Identify Actionable Steps to Improve or Prevent an Outcome

While some situations cannot change, taking actionable steps in controllable circumstances can promote positive outcomes. Doing something in the face of stress feels better than doing nothing. You will likely feel better about yourself for making the effort, even if your actions do not produce the desired results.

4. Address Root Causes of Stress in Your Life

Stress occurs because something within you or your life is difficult, painful, or taxing. Distress may also stem from what is missing, whether a relationship, a job, or opportunities. Solutions require you to confront the issues and actively work to change, improve, or distance yourself from them. Reflect on your life and identify areas where distress most often occurs.

5. Practice Self-Compassion

Many people revert to self-criticism, when stressed, blaming themselves for past actions and setting unrealistic expectations for the future. While you might think your inner critic helps motivate you, research suggests the opposite. Self-compassion is more helpful, and people who practice are more likely to try again after they fail instead of giving up.⁵

6. Use Mindfulness to Get Out of Your Head

Most people either ruminate about the past or worry about the future. However, you cannot change the past or predict the future. These mental efforts are unproductive and fuel distress. Break free from these mental loops by focusing on something in the present, whether your breath, body, or surroundings. Be patient with yourself as you begin practicing mindfulness, and gently bring your attention back to the present when you wander back to unhelpful thoughts and beliefs.

7. Reach Out to Your Support System & Ask for Help

You may have the urge to withdraw from people during times of stress or hardship, but isolation and withdrawal can amplify the toxic effects of stress on your physical and mental health. Make a point to reach out to individuals you trust and ask for the help and support you need. Doing so supports you and helps strengthen relationships.

8. Use Relaxation Techniques to Help You Regulate Stress

Relaxation techniques can interrupt the physiological stress response and promote relaxation. Deep breathing, progressive muscle relaxation, and guided meditations are all helpful strategies. Yoga and Tai Chi are great for people who find sitting practices difficult.

9. Try EFT Tapping

Emotional freedom technique (EFT) is a revolutionary way to regulate emotions and reduce stress. You can practice EFT by systematically tapping your fingers on different meridians (energy points) in the body while saying affirmations aloud. While this might seem strange, ample research suggests this technique is highly effective.

10. Increase Physical Activity to Create an Outlet for Stress

Physical exercise is a proven stress reliever, helping to rebalance hormones and chemicals released by the stress response. Make physical exercise a priority, especially during times of distress. Tending to your physical health will help sharpen your mind, calm your nerves, and improve your performance.

When to Seek Help for Stress & Distress

Sometimes, distress becomes intense or chronic, and seeking help from a counselor or other professional is necessary. A therapist can help you combat anxious thoughts and feelings that continue the cycle of distress, allowing you to grow and learn.

In some cases, employee assistance programs (EAP) offer mental wellness benefits, which may include a certain number of free counseling sessions. Additionally, free and accessible support groups are available for those struggling with problems like divorce, parenting issues, chronic illness, or grief.

Transforming distress into eustress may not always be possible. However, no one should face challenging situations and life transitions alone. Consider using an online therapist directory to find local licensed counselors (for therapy) or psychiatrists (for medication options). You do not have to continue living without support–help is available.

Professional support can help you cope with challenges associated with distress, such as:

• Feeling anxious, overwhelmed, or stressed
• Decreased ability to function or maintain self-care
• Being unable to concentrate, focus, and function normally
• Feeling disconnected from yourself or reality
• Feeling hazy or zoned out
• Persistent sadness, fatigue, or low motivation
• Thoughts of death, wanting to die, or considering suicide
• Over-reliance on drugs, alcohol, or other harmful habits to cope with stress