Healthy Stress Management

Stress is something that most people try to avoid in their lives, and for good reason. Chronic or long-term stress can cause many health problems, including poor digestion, high blood pressure, and insomnia. However, not all stress should be shunned. There is a good type of stress that can be helpful. The trick is to know what good stress is, how to use it, and what you must do to keep it from becoming harmful.

What is Good Stress?

When you get excited about something or are faced with a challenge, that is good stress. The source of good stress is temporary and the tasks at hand feel doable, so your body and mind prepare for action.

Physical changes from good stress may include increased heart rate, faster breathing, and elevated hormone levels. Mental changes can include feeling nervous or having racing thoughts. It’s your body and mind’s way of getting you energized to tackle the situation and succeed.

Examples of good stress include:

• Starting a new job
• Going on a first date
• Studying for an exam
• Traveling to a new destination
• Riding a roller coaster
• Watching a scary movie  

In these situations, good stress is usually healthy and it often leads to positive outcomes. Good stress helps you:

• Focus and concentrate
• Experience new things
• Take on challenges
• Achieve goals

Researchers at the University of California, Berkeley found that occasional good stress keeps the brain more alert and primes it for better performance. Short-term stressful situations produce new brain cells, which helps improve mental performance in the future. However, researchers caution that exposure to intense stress for longer periods of time can be bad for you.

Bad stress is the kind where the situation feels overwhelming and not doable. It may come on suddenly (like a relationship ending) and it could have no end in sight (such as financial problems). Your body and mind react differently to bad stress. Instead of being energized, you may feel fatigued, anxious, or depressed. Your body may develop serious issues from bad stress, including heart disease and gastrointestinal pain.    

Managing Good Stress

How do you make good stress work for you and prevent it from becoming bad stress? The key is in how you think about stressful situations:

• Threats are perceived as bad stress
• Challenges are perceived as good stress

Instead of seeing a stressor as a threat, consider it a challenge. That shift in perception will help transform bad stress into good. Any fear you have will be converted into excitement and determination to succeed. To change your perspective:

• Focus on resources you have
• Consider the benefits of a positive outcome
• Remember your skills and strengths
• Stay positive and be optimistic

Even good stress can be harmful if it occurs frequently or goes on for too long. Be aware of the warning signs of a stress overload:

• Feeling constantly under stress
• Anxiety or panic attacks
• Inability to relax
• Problems controlling your emotions, irritability, or moodiness
• Sadness or depression
• Symptoms such as headaches, muscle tension, problems sleeping, or upset stomach

 You can prevent a stress overload by getting into the habit of:

• Knowing your limits
• Creating a balance between good stress and relaxation
• Reducing or eliminating unnecessary obligations
• Saying no to new activities you’d rather not do

Foods to Help Manage Stress

One of the ways you can manage your stress levels is by eating certain foods. You might think those should be “comfort foods” that help you relax, but they are actually foods with anti-inflammatory properties.

Stress produces inflammation in the body and raises levels of cortisol, a hormone involved in stress response. An anti-inflammatory diet lowers cortisol levels and helps control stress. Many of these foods are on the Mediterranean diet, including:

• Fish
• Poultry
• Fruits and vegetables
• Whole grains
• Healthy fats

Foods high in omega-3 fatty acid reduce inflammation. You can get it by eating salmon, tuna, and other fatty fish. Plant sources of omega-3 fatty acid include avocados, olive oil, chia and flax seeds, and walnuts.

Other anti-inflammatory foods include:

• Berries
• Kale and other leafy greens
• Herbs
• Green tea
• Tomatoes
• Cherries

Magnesium-rich foods help to relax the body and fight inflammation. In addition to avocados, foods high in magnesium include bananas, broccoli, pumpkin seeds, and spinach.

Dark chocolate may be one of the best foods to help manage stress, as it contains magnesium and anti-inflammatory flavonoids. Its flavor and texture also helps many people relax. Check out our guide to choosing the healthiest chocolate. Dark chocolate does contain caffeine, which can promote stress, so be sure to limit your intake.

On the flip side, there are some foods that you should avoid if you want to control stress.

Foods with added sugar and refined carbohydrates, such as cookies and cakes, cause your blood sugar levels to increase. That leads to higher cortisol levels, which stresses your body. Soda and other sugary drinks should also be avoided.

Caffeine not only heightens your body’s stress response, too much of it can also make it harder to relax and sleep, which is essential for recovering from stress. For more about caffeine, read our blog article on healthy ways to get caffeine.

Some people think alcohol helps them relax, but using alcohol to cope with stress can make it worse by increasing cortisol levels. Alcohol can also increase feelings of anxiety and depression.

Other Stress Management Tips

We hope this article helps you recognize good stress and manage it in a healthy way. For additional tips about dealing with stress, check out our blog on how to recognize and manage stress.