The good kind of stress: a dive into eustress and hormesis

When we hear "stress," our minds often jump to negative connotations.

However, what if we could change our perspective and acknowledge that not all stress is harmful? In fact, some stress can be beneficial, both psychologically and physically. Read on to uncover the positive side of stress and how it can contribute to our overall well-being.

Understanding Eustress and Hormesis – the positive stressors

It is vital to distinguish between chronic, detrimental stress and the positive effects of "eustress” and hormetic stress.

Eustress and hormetic stress are related concepts that involve positive responses to stressors:

1. Eustress

• Definition: positive, beneficial stress that motivates and energizes an individual, contributing to personal growth and optimal performance.

• Nature: It is typically short-term and perceived as challenging but not overwhelming. Eustress is associated with feelings of excitement, fulfillment, and increased focus.

• Examples: Exciting life events such as starting a new job, getting married, or taking on a challenging project can induce eustress. The stress is perceived as an opportunity for growth rather than a threat.
  

1. Hormetic Stress

• Definition: Hormetic stress involves exposing the body to low or moderate doses of a stressor that, in the right amount, stimulates adaptive responses and promotes resilience and health.

• Nature: It can encompass various activities, including physical challenges, dietary changes, or environmental stressors. The key is that the stressor is controlled and measured to elicit a positive response.

• Examples: Intermittent fasting, cold exposure (cold showers or ice baths), heat therapy (saunas), and certain physical exercises. These stressors, when applied in moderation, can enhance the body's ability to repair tissues, boost metabolism, and improve overall well-being.
  

In summary, eustress focuses on the positive psychological response to stress, often related to events and challenges in life, while hormetic stress involves intentionally exposing the body to controlled stressors to stimulate adaptive responses and promote physical health.

 

The Power of Good Stress

Contrary to popular belief, stress can be a powerful ally when properly applied. Good stress can lower inflammation, boost tissue repair, and support our mitochondria. As the saying goes, "what doesn't kill you makes you stronger."

How Can You Elicit Hormetic Stress?

You can employ various methods to trigger your body's hormetic stress response. Some approaches include:

1. Cold Exposure: Immersing yourself in cold water can activate the hormetic stress response.

2. Heat Exposure: Hot temperatures can also induce hormetic stress. Utilizing a sauna provides a means to harness the benefits of mild heat stress.

3. Intermittent fasting: Introducing mild dietary stress can be achieved by reducing the quantity or frequency of meals.

4. Exercise: Regular, moderate-intensity exercise is another effective way to leverage the hormetic stress response.

5. Cognitive Activities: Mental exercises that push you beyond your comfort zone can also be advantageous. Consider online video games, crossword puzzles, or strategy games like chess to elicit a hormetic stress response.
   

Incorporating these practices into your routine can actively stimulate hormetic stress, promoting adaptive responses and potential health benefits.

Building Tolerance through Hormesis

Hormetic stressors help our bodies function optimally and develop tolerance to greater stresses. There's a distinction between the harmful chronic stress that plagues our modern lives and the positive stressors that can bring about resilience and strength.

Remember that not all stress is created equal, and the right kind might be the key to unlocking better health and well-being.

Good stress can realign us with our biology, building resilience and activating longevity pathways.

Recommended resources on hormetic stress

Books

"Dopamine Nation" by Dr. Anna Lembke, a Stanford University psychiatrist

“The Wim Hof Method: Activate Your Full Human Potential”, by Wim Hof.

Online course

“Good stress”, by Jeff Krasno, from Commune (onecommmune.com/goodstress).