It’s human for your heart to race before a big presentation or for your palms to sweat before a first date. You might even notice that your mind buzzes with focus as a deadline approaches. These are all moments of stress — but not the kind that leaves you drained. This type of stress can actually give you an edge. It’s called eustress.
It’s easy to think of stress only as something negative you need to eliminate, but that’s only half the story. Not all stress is harmful; certain kinds can actually boost energy, sharpen focus, and even strengthen resilience. That’s what makes eustress so different from distress.
Let’s dive deeper to understand what eustress is and how it works. You might start to see stress in a new light. And instead of treating every stressful moment as a problem, you may welcome some of the pressure that can help you grow, connect, and thrive.
Eustress is often described as “positive stress.” The word comes from the Greek prefix eu- (meaning “good”) combined with stress. Unlike overwhelming stress, eustress helps you rise to a challenge.
Physiologically, your body reacts the same way whether the stress turns out to be helpful or harmful — your heart rate increases, cortisol and adrenaline are released, and your focus sharpens. The key difference is interpretation. When a situation feels meaningful and within reach, those same stress signals can push you forward rather than shut you down.
You’ve probably felt eustress before. It’s that focused energy before a presentation, the butterflies before meeting someone new, or the drive that gets you through the final mile of a workout. These moments are intense, but because they’re tied to growth or purpose, they’re also energizing.
There’s some debate among researchers about whether eustress is truly a distinct scientific category. Some argue that it isn’t a separate biological process at all, but rather the way we frame stress: as a challenge rather than a threat. Even so, the concept remains useful because it captures something people experience every day — moments that motivate you instead of harm you.
Stress operates on a spectrum, and how you feel when you experience it depends less on the situation itself and more on how you interpret it.
Researchers call this the “challenge-threat appraisal.” When you see a stressor as a challenge, your body channels stress into energy and focus. When you see it as a threat, the same stressor becomes draining.
Importantly, this experience isn’t always the same. That same deadline can feel like eustress when you’re supported and prepared, but tip into distress when you’re stretched thin.
Eustress isn’t just a temporary buzz — it plays a real role in supporting wellbeing. Unlike chronic distress, which wears down the body and mind, eustress works in short, manageable bursts that leave you stronger after the fact. The important distinction is that eustress doesn’t linger. It ramps up your system to meet the moment, then resolves, leaving you with energy and confidence rather than exhaustion.
Some of the key benefits include:
Eustress can be helpful, but if stress has been disrupting your sleep for weeks, you’re feeling persistently low, or you’re using alcohol or drugs to cope, consider reaching out to a clinician. Chronic distress is treatable, and you don’t have to white-knuckle it alone.
Here are some tips to help you improve your relationship with stress.
The way you label a stressful moment shapes how your body responds. Psychologists call this a “challenge vs. threat” appraisal. When you see something as a threat, stress hormones feel overwhelming. When you frame it as a challenge, those same hormones sharpen focus and give you energy.
Try this: Boil the situation down into one clear, balanced line like, “Client pitch — important, but I’ve prepared for this.” You can even add a quick reminder script like, “This matters, and my nerves are just fuel for focus.” That tiny shift in language cues your brain to treat the stress as motivating instead of paralyzing.
Stress can actually boost performance, but only to a point. Too little, and you feel sluggish; too much, and you spin out. Psychologists often describe this as a curve, and your best work happens in the middle.
Try this: If you’re dragging, try nudging yourself up with a brisk five-minute walk, upbeat music, or even a quick stretch. If you’re buzzing with too much energy, dial it down by skipping that extra coffee, silencing notifications, or taking a couple of slow, deep breaths. Small tweaks like these help keep stress in the sweet spot where it motivates you.
When your body feels revved up, don’t try to “fight” the stress. Instead, work with it and channel it into a place of productivity.
Try this: Try resetting with some breathwork. Inhale for 4 seconds, exhale for 6–8 seconds, and repeat for a minute or two. This kind of breathing quickly calms the nervous system and helps steady your mood.
Sometimes the best defense is a good offense and having a tiny ritual before stressful moments gives your brain a sense of control.
Try this: Take one slow breath, repeat a calming phrase (like “steady and clear”), visualize your very first step, then begin. Athletes use this strategy all the time, and it works just as well for exams, meetings, or tough conversations.
Having plans in place is one of the easiest ways to make stress motivating, instead of distressing. Stress often feels lighter when you know exactly how to start.
Try this: Write down two “if-then” plans, such as:
These simple rules remove decision fatigue and keep momentum going.
Short bursts of work followed by quick recovery keep eustress in the helpful zone. Tactics like the Pomodoro Technique, where you have a timed window for work and a timed window for rest can help.
Try this: Aim for 25–50 minutes of focus, then 3–5 minutes off. Stretch, look out a window, or step outside. Even one-minute breaks can boost energy when repeated throughout the day.
💙 Explore Calm’s session on how to Take a Break with Jeff Warren.
If stress has you buzzing, channel it into motion. Movement also improves mood and makes the next task feel more doable.
Try this: A five- to ten-minute walk, a few flights of stairs, or light exercise helps burn off excess adrenaline and clears your head.
Related read: 10 ways to calm your mind in stressful situations
💙 Walk it Out with Mel Mah in Calm’s Daily Move series.
Eustress feels more manageable when it’s shared. Social support is one of the strongest buffers against harmful stress, and even small check-ins can help.
Try this: Text a friend before your exam, co-work with someone for 15 minutes, or ask a colleague to review your draft.
💙 Uncomfortable asking for help? Explore how to do it with Calm’s session from The Daily Jay.
Eustress only works when your body can recover afterward. Sleep is the most important reset button.
Try this: Aim for a consistent wind-down routine, a steady sleep schedule, and a phone-free bed. Without recovery, today’s eustress can turn into tomorrow’s distress.
Related read: 10 tips for better sleep: essential habits for a restful night
Not all stress is worth your energy. The most helpful kind shows up in areas that matter like parenting, craft, relationships, and community.
Try this: When you face competing demands, ask, “Which challenge builds the life I want?” Choosing stress that aligns with your values makes it more meaningful and sustainable.
Related read: “What are my values?” 5 tips to help you find what matters most
Even good stress has limits. Warning signs include racing thoughts, irritability, avoidance, or a sense that your body can’t calm down even when the task is over. Catching the shift early keeps stress from becoming harmful.
Try this: If this happens, either shrink the demand (break it into smaller steps, adjust timelines) or add resources (get help, rest, or tools).
Your mindset doesn’t erase stress, but it can reshape it. Studies show that seeing stress as something that can fuel performance actually changes how your mind responds under pressure.
Try this: A 60-second break with deep breathing followed by a mental reframe. You might say, “This adrenaline means I care. It’s sharpening my focus.”
Yes, eustress is essentially the scientific term for “positive” stress. It’s the kind of stress that energizes and motivates you instead of draining you.
While distress is associated with overwhelm, anxiety, and health risks, eustress comes with a sense of excitement and growth. Think of it as the body’s stress response working in your favor, helping you rise to a challenge instead of shutting you down.
Eustress often shows up in moments that matter to you — where the stakes are real but not crushing. Examples include starting a new job, preparing for a performance or presentation, planning a wedding, training for a fitness goal, learning a new skill, or going on a first date.
These events carry pressure, but they’re also connected to personal meaning and growth. That’s what sets them apart from situations that cause distress.
Both eustress and distress activate the body’s stress response, but the key difference is perception. Eustress arises when you see a stressor as a challenge you can handle, which sharpens focus and boosts motivation.
Distress happens when demands feel too large or unmanageable, leading to anxiety, avoidance, or burnout. The same event—a work deadline, for instance—can create either response depending on how prepared and supported you feel.
Yes. Eustress exists within a healthy range of stress, and when pressure builds beyond your resources or doesn’t let up, it can slide into distress.
Training for a race might feel like eustress when balanced with rest, but if you overtrain or ignore recovery, it can quickly become distress. This is why timing, self-care, and your support systems matter. They keep stress in the zone where it fuels your growth rather than causing harm.
Eustress helps mental health by building resilience and confidence. Each time you take on a challenge and come out the other side, your brain learns that you can handle tough situations, which strengthens coping skills.
Short bursts of stress also improve focus, memory, and motivation, giving you the tools to meet future demands more effectively. Over time, this cycle of challenge and recovery supports a greater sense of competence, purpose, and emotional balance.
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