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The Good Stress: A Way To Improve Your Health

Writer's picture: Claudio ScaramelliClaudio Scaramelli

Stress is often misunderstood, seen as a purely negative force that erodes health and well-being. But stress, in its essence, is a natural survival mechanism—a built-in response that has helped humans navigate threats and challenges for millennia. While chronic stress can harm health, there’s another side to this story: not all stress is bad.

As a health coach who focuses on chronic stress, I wanted to clarify the transformative potential of good stress. This often-overlooked concept highlights how certain types of stress can actually improve health, build resilience, and foster growth.





Redefining Stress: The Case for “Good Stress”

Stress is often associated with chronic tension, burnout, and negative health outcomes. However, the concept of good stress offers a different perspective. Known scientifically as eustress, good stress is intermittent, intentional, and paired with recovery. It acts as a catalyst for growth and renewal rather than a drain on health.

At the cellular level, good stress activates repair mechanisms. Cells temporarily switch to a stress-resistant state, halting growth to focus on essential functions like repairing DNA and recycling damaged components. When the stress subsides and recovery begins, the body emerges stronger and more resilient.

This biological response underscores why good stress isn’t just beneficial—it’s essential for building resilience against life’s inevitable challenges.


Practical Applications of Good Stress

Incorporating good stress into daily life is simpler than it might seem. The key lies in introducing manageable challenges that push the body or mind slightly outside its comfort zone. Here are some proven strategies:


  1. Cold Exposure

    Practices like cold showers or plunges offer a controlled form of physical stress that can boost resilience. While initially uncomfortable, these experiences train the body to remain calm under pressure, improving its ability to handle both physical and psychological stressors.


  2. Exercise

    High-intensity workouts, resistance training, and even yoga exemplify good stress. During exercise, muscles experience micro-damage, but the subsequent recovery strengthens them, enhancing overall physical and mental resilience.


  3. Mindful Challenges

    Purposeful activities like public speaking, tackling a difficult project, or learning a new skill can be forms of good stress. These challenges, aligned with personal goals, build mental and emotional fortitude while fostering a sense of accomplishment.


The Critical Role of Recovery

Recovery is the often-overlooked counterpart to stress. Without proper recovery, even good stress can become detrimental. Practices such as quality sleep, relaxation techniques, and mindful breathing are vital for allowing the body and mind to repair and renew.

For instance, after intense resistance training, the body needs time to heal and build stronger muscles. Similarly, after a period of mental exertion, engaging in restorative activities like meditation or connecting with loved ones helps recharge emotional reserves.


On this very topic, I want to share some outcomes from my recent 5-day stress-recovery assessment. It highlighted some immediate concerns from Day 1—nothing particularly surprising, given I was in the midst of an intense stressful period. However, I hadn’t expected it to have such a noticeable impact on my sleep, which was the thing that worried me the most.


Stress-recovery assessment - Day 1
Stress-recovery assessment - Day 1

This insight prompted me to take immediate action—morning meditation, journaling, reading before bed, and reduced screen time—allowing me to address the issue head-on. By Day 4, I had already seen significant improvements, although I wasn’t yet back to an optimal state.


Stress-recovery assessment - Day 4
Stress-recovery assessment - Day 4


Community: The Catalyst for Change

Lifestyle medicine emphasizes the power of community in fostering long-term change. Isolation, a common feature of modern life, often exacerbates chronic stress. By creating spaces for connection and mutual support, community-based programs help individuals combat loneliness and sustain healthier behaviors. Participants not only improve their own lives but often influence their families and social networks, creating a ripple effect of positive change.


Mindset: The Key to Harnessing Stress

Mindset plays a pivotal role in transforming stress into a health-enhancing force. Viewing challenges as opportunities rather than threats can change how the body responds to stress.

For example, reframing the discomfort of a cold shower as invigorating or approaching a heavy workout with confidence can shift the experience from overwhelming to empowering. This shift in perspective not only makes stress more manageable but also amplifies its benefits.


Measuring Success Beyond the Scale

While many wellness programs focus on metrics like weight loss or BMI, researches highlight the importance of broader measures. Improvements in dietary quality, mindful eating, and exercise habits are more indicative of sustained health. Participants in her programs reported greater confidence in cooking, increased physical activity, and even shared their newfound habits with family members, spreading the benefits beyond themselves.


Scaling Lifestyle Medicine for the Future

For lifestyle medicine to reach its full potential, systemic changes are needed. Current healthcare systems often prioritize treatment over prevention, and reimbursement models for preventive care are limited. Expanding programs in health coaching, which combine education with individual consultations, could make these initiatives more accessible.

As you have seen earlier in my stress-recovery assessment, technology also offers exciting possibilities, which is extremely important when it comes to bringing objectivity to such a delicate and personal topic as stress. However, the human element—embodied by health coaches, community groups, and shared experiences—remains irreplaceable.


FAQs

  1. What is the difference between good and chronic stress?

    Good stress is short-term, intentional, and followed by recovery. Chronic stress, by contrast, is prolonged, uncontrollable, and harmful to health.

  2. How does good stress improve resilience?

    Good stress activates repair mechanisms in the body, strengthening cells, muscles, and even emotional resilience over time.

  3. How can I incorporate good stress into my daily life?

    Start with manageable challenges, like cold showers, resistance training, or pursuing a meaningful project. Ensure adequate recovery to maximize benefits.


Conclusion

The journey to better health and resilience doesn’t require eliminating stress—it calls for embracing the right kind of stress. By integrating good stress into daily life, fostering community, and adopting a lifestyle medicine approach supported by technology and professionals whenever necessary, individuals can transform their well-being.

As research continues to shed light on this powerful concept, it’s clear that stress isn’t just an obstacle; it’s an opportunity for growth and renewal. Embrace it, and discover a healthier, more vibrant life.




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