The science of good stress

Stress is the body’s response to physical and psychological demands. Stress makes us human. It powers us to face challenges, go for the things we want in life, and react quickly when we need to.

In psychology, stress can be understood as part of the bigger picture of how we can live more fulfilled lives and build personal resilience.

There are three types of stress:

• Good stress: known as Eustress, an increased arousal that helps us perform tasks at our optimum level.

• Chronic stress: long-lasting stressors that are a constant source of worry that can build and have a big impact on our mood and behavior.

• Acute stress: sudden stressors that demand our immediate attention.

When we are experiencing good stress, we’re at the right balance to get the things done that we care about. Too little stress and we’re apathetic and disengaged. Too much stress and we’re unable to take information in properly, disorganized, and at risk of burnout.

When we have the right amount of stimulation and motivation, we can focus our attention and balance our emotions. It’s the good stress that helps us bring our A game to job interviews and first dates.

What does good stress mean at work? For looking after yourself, leading a team, or supporting a peer, it’s recognizing that good work and well-being doesn’t mean an absence of any stress. In fact, a lack of stress means a lack of challenge that can lead to disengagement and a lack of growth.

Embracing the good side of stress as a leader means modeling behaviors that inspire your team. You can develop awareness and harness good stress in lots of different ways. Here are some ideas on how to put these ideas into action:

• Set goals. How leaders set goals for themselves and their teams can boost good stress. SMART goals that are attainable but require effort and stretch help individuals and teams feel motivated and energized. This increases focus, helps prioritize, and boosts productivity.
• Cultivate optimism. While false or toxic positivity can be harmful (and annoying), embracing healthy levels of optimism and sharing this in a team boosts motivation to get in the good stress zone.
• Show gratitude and celebrate the wins. For leaders, recognizing individual efforts and providing constructive feedback in one-on-ones boosts motivation and builds a growth mindset. This can also be adopted in wider team reflections and help positive self-talk for when we reflect on our own work.
• Schedule breathing space. At work, spotting flashpoints for stress in the calendar and building in time to decompress can help prevent overload. This can mean scheduling short breaks on meeting-intensive days or giving proper prep time ahead of challenging conversations.
• Tap into social support. Connecting with others helps us problem solve, feel less isolated, and is a buffer against the risk of burnout. Embrace this at work through opportunities to connect through regular check-ins, buddying up, and team-based activities.
• Get moving. Whether it’s a work catch-up you could do walking instead of sitting, offering employees gym memberships, or scheduling an active break, we know that exercise reduces stress, enhances focus, and boosts productivity.

Navigating stress in the workplace doesn’t have to be an uphill battle. By recognizing the positive aspects of stress and harnessing them effectively, leaders can foster an environment where employees feel empowered to thrive. Embracing good stress as a catalyst for growth allows teams to tackle challenges head-on, transforming potential anxiety into motivation and resilience.

As we champion a culture that values psychological safety and well-being, we pave the way for open conversations and collaborative solutions. By integrating strategies like goal-setting, cultivating optimism, and leveraging social support, we can shift the narrative around stress from something to avoid to a tool for success.

Ultimately, when we view stress through this lens, we not only enhance individual wellbeing but also contribute to a more engaged, productive, and healthier workplace. Let’s make good stress our ally and unlock the full potential of ourselves and our teams.