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Welcome to the modern world: we\u2019re all stressed here. Habits and practices designed for relaxation or a more active unwind are the most common antidote, with spa days, time outside, and a solid yoga class countering some of the effects of overwhelm. But what if the solution to your habitual stress is actually more stress?<\/p>\n
\u201cThe idea of adding stress to our lives as a method of stress management might seem nonsensical, especially since many people already experience too much stress,\u201d says Dr. Sharon Horesh Bergquist, a research scientist and author of The Stress Paradox<\/a>. \u201cHowever, this is because we often experience the wrong kind.\u201d<\/p>\n Paradoxically enough, good stress does exist\u2014you might even be experimenting with it already\u2014and incorporating it into your routine can make you more physically and psychologically\u00a0<\/a>resilient<\/a> in athletic performance and beyond.<\/p>\n Good Stress Versus Bad Stress<\/p>\n Defining good stress becomes easier when you understand what it\u2019s not. The type of stress that you likely complain about (the bad kind) is called chronic stress, which is \u201cbad\u201d because it\u2019s persistent\u2014and it negatively affects nearly every part of your body over time. It raises blood pressure<\/a> and damages blood vessels, dysregulates your immune system, disrupts gut health<\/a>, and increases inflammation<\/a>, says Berquist.<\/p>\n Stress takes a toll on the mind, too, he says,\u00a0damaging neurons<\/a>, impairing memory, and even enlarging\u00a0the amygdala, which in turn increases our reactivity to stress.<\/p>\n \u201cWhen stress is consistently high and is not appropriately addressed, it can impact your sleep patterns (ability to fall asleep and stay asleep), your energy levels throughout the day, and your focus on tasks,\u201d adds Haley Michno, a social worker. \u201cAdditionally, constant stress can also affect how you are showing up in relationships, impacting your ability to be present and connected to others.\u201d<\/p>\n The Link Between Stress and Performance<\/p>\n Desirable stress isn\u2019t chronic. Instead, it comes in occasional bursts, bolstering resilience and balancing your body.<\/p>\n Deliberately introducing challenges that align with our values or contribute to a greater good can help release hormones and neurotransmitters that counteract cortisol and reduce its harmful effects.<\/p>\n<\/blockquote>\n There are two types of beneficial stress: eustress<\/a>, which refers to stress that is deemed meaningful psychologically or emotionally (like the pressure experienced when we\u2019re striving toward a goal we want to achieve), and hormetic stress<\/a>, which is all about the biological response.<\/p>\n \u201cHormetic stress refers to brief and intermittent challenges that our bodies are designed to handle,\u201d says Berquist.\u00a0The phrase refers to\u00a0hormesis<\/a>, or the relationship between a low-level stressor and a beneficial biological response.\u00a0In performance training, hormetic stress is linked to antifragility<\/a>, a learned adaptation toward resilience that allows athletes to perform better in the face of adversity.<\/p>\n Hormetic Stress Feels Bad Now but Good Later<\/p>\n Berquist notes that you can tell the difference between good and bad stress by how you feel afterward. Where chronic stress can leave you feeling depleted, anxious, and burnt out, good stress comes with energy, strength, and even creativity.<\/p>\n Hormetic stress has another name: type-two fun<\/a>. An item on the outdoor world\u2019s \u201cfun scale<\/a>,\u201d type-two fun refers to something that\u2019s tough at the moment but feels awesome after the fact.<\/p>\n Cold plunges, sauna sessions, medium-intensity exercise, and intermittent fasting are all popular examples of hormetic stress. These purposeful, challenging moments temporarily overwhelm your mind and body in a good way.<\/p>\n \u201cPhysical stressors can enhance our psychological resilience, and vice versa,\u201d explains Berquist. \u201cDeliberately introducing challenges that align with our values or contribute to a greater good can help release hormones and neurotransmitters that counteract cortisol and reduce its harmful effects.\u201d<\/p>\n Too Much of Any Stressor Can Backfire<\/p>\n Though hormetic stress is technically good, this kind of purposeful pressure should be practiced mindfully. Berquist recommends incorporating small amounts of good stress followed by recovery\u2014whether that\u2019s a rest-day<\/a> workout or a few days off from the sauna\u2014to allow your mental and physical strength to build over time.<\/p>\n And know that no matter how much hormetic stress you embrace, bad stress will still find you. If your stress is adversely affecting your performance, resting and reaching out to a mental health professional are always your options.<\/p>\n \u201cIt is OK to take breaks and address your needs to be proactive in addressing stress,\u201d says Michno, who also suggests leaning on your support system during trying times.<\/p>\n\n