Growing up, stress has frequently been framed as something harmful, a thing to avoid. Yet, it shows up in many corners of our daily life like shadows we can’t get rid of; at times through tight deadlines, difficult conversations we’ve been holding off on and simply the moments that pressure us to test our limits. In these instances, what may appear as disruption is more accurately understood as a biological and psychological signaling system operating within a threshold, indicating that adaptation is required.
The dominant perspective in stress research has historically emphasized its association with harm, illness, and reduced functioning, with numerous studies linking stress to conditions such as heart disease, depression, cancer and autoimmune disorders. The body is not designed to remain in a prolonged state of fight or flight, a physiological response intended to mobilize energy in the face of immediate threat or challenge. When this state becomes sustained, it is classified as chronic stress, which largely contributes to stress’s negative reputation. During acute stress, epinephrine increases heart rate and blood pressure to rapidly mobilize energy, while cortisol elevates blood glucose and temporarily suppresses non-essential bodily functions to sustain alertness. In the short term, these mechanisms are adaptive and essential for survival. When activation becomes chronic, sustained engagement of these systems leads to physiological wear and tear across neural, metabolic, and immune functioning, increasing vulnerability to cognitive decline and a range of sleep, mood, and gastrointestinal disorders.
People live life on a run which is often why they normalize stressful lifestyles, making it difficult to distinguish acute stress from chronic. Acute stress is a short-term response to immediate demands, often performance or goal-focused, whereas chronic stress involves prolonged exposure to ongoing demands or adverse environments. This distinction suggests that stress should not be viewed as inherently pathological, but as a context-dependent response whose outcomes depend on duration, regulation and interpretation. Much of stress’s negative reputation stems from prolonged, unregulated activation rather than stress itself. This supports a shift away from a purely harm-based model toward a more nuanced understanding of stress as a dynamic process whose impact depends on regulation, interpretation, and context.
A study conducted by Dr. Bigliassi and doctoral student Dayanne Antonio at Florida International University examined how brain functioning and perceptions of stress shape responses to a cold-pressor task, where participants submerged their hand in ice water for up to three minutes while brain activity was monitored. The following measures were self recorded before and after: mood, pain and stress. Findings showed that individuals with more rigid, one-directional brain communication patterns tended to withdraw early, often within the first minute, whereas those reporting higher stress and pain levels persisted significantly longer.
Rather than indicating dysfunction, these results suggest that stress can facilitate adaptation when responses remain cognitively flexible. The benefits of stress therefore appear non-linear, depending on whether activation is regulated within an optimal range. The researchers propose that cognitive flexibility may underlie this effect, with participants who persisted likely engaging in strategies such as paced breathing and self-talk to tolerate discomfort. Stress-induced analgesia may also contribute, as endorphin release and related mechanisms can reduce perceived pain during goal-directed effort. Overall, the findings highlight stress as a functional system that, when effectively regulated, can support endurance, focus, and adaptive responding rather than destabilization.
The distinction between harmful and adaptive stress lies not in its presence, but in its regulation, where functioning is optimized within a specific range of physiological and psychological activation. Eustress, often referred to as “positive” stress, plays a critical role in maintaining both psychological and physical well-being. In its absence, individuals may experience reduced motivation and engagement. This form of stress promotes autonomy, supports physical development through challenges such as exercise and is associated with positive emotional states, including motivation and a sense of accomplishment. Eustress typically emerges when individuals are faced with demands that are perceived as manageable and within their capacity to handle. In contrast, distress represents the maladaptive form of stress, often characterized by feelings of anxiety, restlessness and psychological strain, along with a range of physical and mental health concerns. Distress is more likely to occur when situations are perceived as overwhelming, uncontrollable or excessively demanding. Importantly, stress does not operate on a linear spectrum but instead follows a threshold-based pattern, often described as the “optimal” or “Goldilocks” level of stress. It is the level of activation, rather than the presence of stress itself, that determines outcomes. Low levels of stress are associated with boredom, disengagement, and reduced motivation, while excessively high levels lead to anxiety and impaired functioning. Optimal stress exists between these extremes, facilitating focus, persistence, and goal-directed behavior. Central to this process is cognitive appraisal. How an individual perceives a situation determines how they respond to it, ultimately shaping whether the stress experienced becomes adaptive or maladaptive. Building on this framework, the goal is not to eliminate stress, but to engage in ways that regulate it so it operates within an optimal range. This can be achieved by shifting how stress is appraised, such as reframing challenges as manageable rather than threatening and by using regulation strategies that fit individual lifestyles. Paced breathing can help control physiological arousal, while structured self talk can enhance focus and cognitive control. It is also important to break larger demands into smaller, manageable steps to sustain engagement and prevent burnout or overload. Gradual exposure to challenging situations further strengthens tolerance and, over time, builds confidence and adaptability. Collectively, these approaches allow stress to function as a tool for growth, performance and resilience rather than avoidance.
Stress is not a flaw in functioning, but a signal of adaptation in progress.
References:
https://www.apa.org/topics/stress/body
https://www.psychologytoday.com
/https://kpproud-midatlantic.kaiserpermanente.org/stress-harmful-way-think/
https://ucfhealth.com/our-services/lifestyle-medicine/acute-vs-chronic-stress
https://www.emilyschupmann.com/blog/understanding-eustress-distress
https://news.fiu.edu/2026/stress-reshapes-brain-connections-and-boosts-resilience
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
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