Eustress vs Distress: The Physical Stress Response, Stress Hormones and Healthy Ways to Manage Stress
8 min read Discussion: Eustress, distress and managing stress
Eustress and Distress affect the physical functioning of the body in similar ways. What is the difference between these two types of stress? Also discuss the physical stress response. What are stress hormones and what do they do in the human body?
What are some of the strategies for managing stress in one’s daily life? What are healthy life habits that can aid in decreasing the impact of 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.
| Eustress (positive stress) | Distress (negative stress) | |
|---|---|---|
| Perception | Seen as a challenge or opportunity | Seen as a threat or burden |
| Sense of control | Feels within one’s ability to cope | Feels overwhelming or beyond one’s control |
| Duration | Usually short-term | Can be short-term or chronic |
| Feelings | Excitement, motivation, focus | Anxiety, worry, frustration, helplessness |
| Effect on performance | Improves performance and growth | Decreases performance; can lead to illness |
| Examples | Starting a new job, a wedding, a sports competition, a challenging project, a first date | Job loss, divorce, financial problems, chronic illness, caregiving burden, abuse |
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:
Hypothalamus → sympathetic nervous system → adrenal medulla → epinephrine and norepinephrine → “fight or flight”
Hypothalamus (CRH) → pituitary (ACTH) → adrenal cortex → cortisol → sustained energy and regulation
Selye’s General Adaptation Syndrome
Selye described three stages of the body’s response to ongoing stress (Selye, 1974):
- Alarm: the body recognizes the stressor and activates the fight-or-flight response.
- Resistance: if the stressor continues, the body adapts and stays on alert, using energy to cope.
- 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
| Hormone | Released by | Main effects | Effects of chronic elevation |
|---|---|---|---|
| Epinephrine (adrenaline) | Adrenal medulla | Increases heart rate, force of contraction, blood pressure and breathing; releases glucose; dilates airways | Hypertension, damage to blood vessels, higher risk of heart attack and stroke |
| Norepinephrine (noradrenaline) | Sympathetic nerves and adrenal medulla | Increases alertness and attention; constricts blood vessels and raises blood pressure | Anxiety, sleep problems, cardiovascular strain |
| Cortisol | Adrenal cortex (HPA axis) | Raises blood glucose; mobilizes fat and protein for energy; reduces inflammation and immune activity short-term; helps the body recover after stress | Weight gain (especially abdominal), insulin resistance, suppressed immunity, muscle and bone loss, high blood pressure, memory problems, depression, poor sleep |
| CRH and ACTH | Hypothalamus and pituitary | Signal the adrenal glands to release cortisol | Dysregulated HPA axis, linked to anxiety and depression |
| Aldosterone | Adrenal cortex | Retains sodium and water, raising blood volume and blood pressure | Hypertension |
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
| Habit | Recommendation | How it helps |
|---|---|---|
| Regular physical activity | At least 150 minutes of moderate aerobic activity per week plus muscle strengthening on 2 days (U.S. Department of Health and Human Services [HHS], 2018) | Burns off stress hormones, releases endorphins, improves mood and sleep |
| Adequate sleep | 7 or more hours per night for adults; consistent sleep schedule | Restores the body and brain; poor sleep raises cortisol and stress reactivity |
| Balanced nutrition | Fruits, vegetables, whole grains, lean protein; regular meals; limit sugar and processed foods | Stabilizes blood sugar and energy; supports immune function |
| Limit caffeine, alcohol and nicotine | Moderate caffeine; avoid using alcohol, tobacco or drugs to cope | These substances can increase anxiety, disrupt sleep and worsen stress |
| Hydration | Drink water throughout the day | Dehydration can worsen fatigue and irritability |
| Social connection | Regular time with supportive people | Buffers stress and improves resilience |
| Relaxation and leisure | Daily time for hobbies, breaks and rest | Allows the body to return to balance after stress |
| Limit screen and news time | Set limits, especially before bed | Reduces information overload and supports sleep |
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
