Learn To Take Advantage of Stress
Now that you know the significance of the stress response on performance, I’m sure you’re beginning to ask:
How do you minimize the negative effects of stress?
The simple answer is: Training.
Now I plead that you no longer associate training solely with strength and conditioning; although it is likely that an individualized strength and conditioning program would be an extremely beneficial aspect of your training.
Convergent Movement and Performance considers training to include any strategy or approach that works to enhance your ability to maintain internal balance (equilibrium) despite any stressors that you may face.
The benefits of training
A skillfully designed training program results in “more in the bank.” This means that your sensitivity to challenges and threats will go down, and previous obstacles will no longer disrupt your performance goals.
In simpler terms, as you progress through an optimal training program you will notice that things that were previously difficult for you no longer appear so difficult. Or you are now able to perform an activity that was originally painful either: 1) without pain or discomfort or 2) for a longer period of time or with greater intensity prior to the onset of experiencing that pain or discomfort.
But here’s the ironic part: Proper training is meant to be safe but challenging. And by definition, a challenge is a stressor. So in essence, what I guess I’m trying to say is… training causes more stress!
Stress can be good?
So how is it possible that something positive like exercise and training can lead to more stress? And if it leads to more stress, how can that be positive?
To understand how more stress can reduce the negative effects of stress while simultaneously maximizing performance, we must recognize that there is indeed both good and bad stress. This concept of good and bad stress was popularized through Hans Selye’s General Adaptation Syndrome model; however the research and science within this realm has grown and evolved the model exponentially since its inception.
Negative stress, the painful and sickening stress that we are most accustomed to, is referred to as distress. Uncomfortable situations and negative thoughts, as well as improper training, poor exercise selection, and inadequate or excessive physical activity are all negative stressors that may lead to distress.
As previously mentioned, distress may be seen through physical as well as psychological signs and symptoms. Physical signs of distress often include plateaus in progress as well as generalized or specific soreness, pain, persistent minor injuries, and finally significant injury or damage. On the other hand, psychological signs of distress include poor mood, exhaustion, anxiety and/or depression. Overall, distress involves the gradual process of damage, disease, decay, and ultimately in worst case scenarios, death.
Eustress on the other hand is considered positive stress and depicts how our bodies react and adapt to healthy challenges as well as proper training and rehabilitative methods. The key terms here however, are PROPER and APPROPRIATE.
Eustress works to aid in the processes of growth, repair, and ultimately performance. Therefore, Eustress is the key feature in maximizing performance.
What determines whether we experience good or bad stress?
Specific stressors do not universally result in Eustress or Distress. In other words, a stressor may lead to a positive response in one person, while that same stressor may lead to a negative response in a seemingly similar person.
That is why the “perfect” training program, exercise, or recovery method simply does not exist. An intervention may lead to massive success for one person, while result in injury in another.
There are certain factors that determine whether a stressor results in a Eustress or a Distress response. Those factors include:
- The nature and type of stressor
- Your ability to recover from the stressor
In regards to #1, a stressor that is threatening to the body is more likely to lead to distress. On the other hand, a stressor that is interpreted as a challenge is more likely to lead to a eustress. (This subconscious interpretation is based on your personal ability level, beliefs, experiences, and expectations.)
In regards to #2, the ability to recover from a stressor is dependent on how you progress through 3 key stages of adaptation:
1.) The shock and alarm phase
2.) The resistance phase
3.) The exhaustion phase
Phases 2 and 3 are among the primary determinants of whether a stressor may lead to a eustress or distress. All new stressors will result in a shock and alarm. The question is, will you build a resistance to it or will it exhaust you?
So now that you understand the concepts by which stress can be both useful and harmful, it’s time to take action!
TAKE ACTION!
- Recognize that the previous list you composed on current mind-body stressors were indeed solely focused on Distress. Now that you understand that stress can be advantageous and provide positive results, realize that it will be beneficial to update your list to also include Eustressors and Eustress.
- First, please take the time to reflect on which physical factors are assisting you in accomplishing your performance goals. Just a few potential examples may include an exercise or fitness program, rest, physical therapy, or participating in other recreational or competitive sport of physical activity. Now take the time to honestly recall what you think and how you feel about those physical activities that are assisting you in your overall progress and performance.
- Next, repeat the previous step but in the opposite fashion. In other words, take the time to reflect on whether and which psychological factors are assisting you in accomplishing your performance goals, and how those factors affect your physical actions. Again, this may seem difficult at first, but please allow me to help provide some guidance. Do you ever motivate or push yourself during a hard workout, training, or rehabilitation session despite wanting to give up? Do you stay dedicated to a set exercise or rehabilitation schedule despite wanting to sleep in just a little longer, having a bad or difficult day, or wanting to sit back and relax for the night?
- Consider this new list concerning Eustress along with the old list concerning Distress as you read the following articles to learn exactly how the nature and type of stressor, as well as how recovery from the stressor, influences your stress response
- Once you successfully read through and understand the recommended content in Action Steps 1 and 2, continue on to the final article in Step 2 of the Convergent Path to Performance. In the final Step 2 article, you will learn how to begin planning your personalized performance enhancement program by effectively taking advantage of the mind-body stress phenomenon in a way that maximizes Eustress while minimizing Distress
Summary
Always remember that not all stress is bad. Whether stress is good or bad depends upon whether the stressor is a challenge or threat, as well as your ability to recover from the stressor.
The key is to develop a proper training program focusing on Eustress and the ability to counteract or recover from Distress.
Now in order to ensure success, be sure to utilize the powerful strategies presented in the “Take Action” section of this article.
Dr. Eugene Ketselman PT, DPT, Cert. MDT, CSCS
Dr. Eugene Ketselman is a licensed Physical Therapist, Certified Strength and Conditioning Specialist, Performance Coach, and owner of Convergent Movement and Performance; Home of where Physical Therapy, fitness, and performance training converge! Dr. Ketselman's mission is to help motivated athletes and active adults excel in their passions by maximizing physical performance and reducing setbacks from pain and injury.
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