Stress is something we are told we should avoid, but are there different types of stress and are some necessary?
Stress is something we are told we should avoid, but are there different types of stress and are some necessary?
Get-Fit Guy is hosted by Kevin Don. A transcript is available in Simplecast.
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Welcome back to Get Fit Guy, this is your host, Kevin Don. This week I watched a fallacious video on Instagram. I’ll tell you about the video and why it was fallacious, then my take on the message from the video. Another Instagram guru had posted a video of a plant he was growing in a little light box. The plant was watered regularly and had as much light as it needed to grow. When he came to lift the plant and move it out of the little greenhouse, it toppled over because it’s roots weren’t deep in the soil. The message from the video was that the plant was weak due to it having a perfect existence. The further message being that bad things are supposed to happen to you in order to make you more resilient. A nice message, but why fallacious? Well because it’s leveraging an informal fallacy called the false comparison or false equivalency. Humans are humans and plants are plants, it’s quite difficult to take a life lesson from a plant and apply it to a human successfully. Next up: some plants have shallow roots. Think about some crops we might eat, such as carrots. They are so close to the surface that you can pick them out by hand. This doesn’t make a carrot ‘weak’. And all organisms adapt to the environment. The plants in the Lightbox didn’t need to grow deeper roots because they received adequate water. This doesn’t mean they can’t grow deeper ones.
But what I do agree with: adaptations require stressors. All organisms respond to the external environment. People that spend more time in the sun have darker complexions, people that lift weights have bigger muscles and plants that receive copious amounts of water might have shallow roots. This external stress or lack of stress is what drives us to adapt and change across time. This idea of stress was first included into medical thinking in 1936 by Hans Selye, a Hungarian endocrinologist. He defined stress as the response of the body to any demand.
It’s important to note that although it has mainly negative connotations, not all stress is bad. There are two main types of stress: eustress and distress.
Eustress is the positive form of stress. It's the kind of stress that motivates you and enhances your performance. Think about the excitement you feel before a big event, like a job interview or a wedding. This type of stress is beneficial because it can help you focus, increase your energy, and improve your performance. Eustress is often linked to feelings of excitement and fulfillment. It’s your body’s way of helping you rise to a challenge and perform at your best .
On the flip side, we have distress. This is the negative form of stress that we often think about when we hear the word "stress." Distress can lead to anxiety, poor performance, and various health problems. It occurs when stressors are perceived as threats rather than challenges. Chronic distress can lead to serious health issues, such as heart disease, depression, and a weakened immune system .
When we encounter a stressful situation, our bodies undergo a series of physiological changes known as the "fight or flight" response. This response, first described by Walter Cannon in the early 20th century, prepares us to either confront or flee from the threat . This involves the release of hormones like adrenaline and cortisol.
While this response is essential for survival, chronic activation can lead to numerous health issues. High levels of cortisol over prolonged periods can suppress the immune system, increase blood pressure, and elevate the risk of chronic diseases like diabetes and heart disease. Stress can also affect mental health, contributing to anxiety, depression, and other psychiatric disorders .
In today’s fast-paced world, stress is almost inevitable. Work pressures, family responsibilities, financial worries, and social obligations can all contribute to a seemingly endless cycle of stress. The World Health Organization (WHO) has called stress the "health epidemic of the 21st century" . This widespread prevalence of stress makes it crucial to understand and manage it effectively.
Now, let's talk about exercise. You might be wondering how exercise, something touted for its health benefits, fits into the stress conversation. Interestingly, exercise is indeed a form of stress, but it’s one that usually falls under the category of eustress. When you exercise, you put your body under physical stress. Your muscles work harder, your heart rate increases, and your body uses more energy. This might sound like a bad thing, but it’s actually very beneficial. This type of stress helps to build muscle, improve cardiovascular health, and boost overall physical fitness .
Physical exercise is a prime example of eustress. When you engage in a workout, whether it’s lifting weights, running, or doing yoga, your body undergoes stress. However, this stress triggers a positive response. Your muscles repair and grow stronger, your heart and lungs become more efficient, and your body releases endorphins—often referred to as "feel-good" hormones—which can improve your mood and reduce feelings of anxiety and depression. In addition, regular physical activity has been shown to enhance cognitive function, reduce the risk of chronic diseases, and improve sleep quality. It’s a form of stress that, when done correctly and in moderation, can significantly enhance your overall well-being .
However, it’s important to note that not all exercise-induced stress is beneficial. Overtraining, or pushing your body beyond its limits without adequate rest, can lead to distress. Symptoms of overtraining include chronic fatigue, decreased performance, irritability, and an increased risk of injuries and illnesses .
This is why balance is key. Incorporating rest days and allowing your body to recover is crucial to reaping the benefits of exercise without falling into the trap of distress. Listening to your body and adjusting your workout intensity and frequency based on how you feel can help prevent overtraining and its negative effects.
Beyond the physical benefits, exercise also plays a significant role in mental health. Regular physical activity can help alleviate symptoms of depression and anxiety. It does this by increasing the production of endorphins, improving sleep patterns, and reducing levels of cortisol, a stress hormone. More on cortisol in another episode coming soon! Exercise also provides a sense of accomplishment and can be a great way to take a break from daily stressors. Engaging in group activities or sports can offer social support and a sense of community, which are important for mental well-being. Thus, while exercise is a form of stress, it’s generally a positive one that can improve both physical and mental health.
Given the inevitable presence of stress in our lives, effective stress management strategies are essential. Here are a few techniques that can help manage and reduce stress:
How we perceive stress also plays a crucial role in its impact on our health. Viewing stress as a challenge rather than a threat can change how our bodies respond to it. This shift in perspective can transform distress into eustress, making it a motivating force rather than a debilitating one.
Stress, in its various forms, is an inevitable part of life. While chronic distress can have serious health implications, not all stress is harmful. Eustress, or positive stress, can enhance performance and well-being. Exercise, a form of physical stress, exemplifies how stress can be beneficial when managed properly. Understanding the difference between eustress and distress, recognizing the physiological impacts of stress, and employing effective stress management strategies can help us navigate the challenges of modern life. By maintaining a balanced approach and viewing stress as a potential motivator rather than a constant threat, we can harness its power to improve our health and well-being.
If you have any questions or would like to just say ‘hi’, please email me on getfitguy@quickanddirtytips.com
Get-Fit Guy is a Quick and Dirty Tips podcast. Thanks to the team at Quick and Dirty Tips Morgan Christianson, Holly Hutchings, the director of podcasts Brannan Goetchius and Davina Tomlin I’m your host, Kevin Don. If you have a question for me, leave me a voicemail at 510-353-3104 or send me an email at getfitguy@quickanddirtytips.com. For more information about the show, visit quickanddirtytips.com, or check out the shownotes in your podcast app.