Some stress can actually be helpful—it pushes us to perform better, stay motivated, and achieve our goals. Other types of stress, however, can drain us, impact our health, and leave us feeling overwhelmed. That’s where the concept of eustress vs. distress comes in.
So, how do you tell the difference? And more importantly, how can you manage stress in a way that keeps you productive without burning out? In this article, we’ll compare and contrast eustress with distress.
What is the difference between eustress and distress?
At first glance, stress is stress—it releases the cortisol hormone, which causes a physical and emotional reaction in your body (that can include sweating, a faster heart rate, and muscle tension). But according to studies, the impact of that stress depends on how your brain processes it.
The definition of eustress is a short-term pressure that feels exciting or challenging rather than overwhelming. It can improve focus, boost motivation, and help with problem-solving. Think of an athlete preparing for a big game or a student gearing up for an important exam. The pressure is there, but it fuels performance rather than hindering it.
Distress, on the other hand, feels heavy and often unmanageable. It can be short-term or chronic, making you feel stuck or incapable of handling what’s on your plate. This kind of stress can result from an overwhelming workload, a toxic work environment, or personal struggles that feel too big to navigate. Unlike eustress, which can push you forward, distress can make you shut down.
“They trigger the same stress response in the body, but they affect you in completely different ways,” says Max Doshay, a licensed psychologist and CEO at Monima Wellness. “The difference is in how you see it. Eustress feels like a challenge we can grow from, while distress feels like a threat we can’t control.”
Real-world examples of eustress and distress
Understanding the theory behind stress is helpful, but recognizing it in your daily life is what makes it actionable. Here are some examples of distress and eustress:
Examples of eustress
- Prepping for a big presentation at work and feeling nervous but excited
- Training for a marathon and pushing yourself to improve
- Taking on a challenging but rewarding project that stretches your skills
- Learning a new skill that’s out of your comfort zone but fulfilling
Examples of distress
- Facing unrealistic deadlines with no support, leading to anxiety
- Constantly feeling overworked with no sense of control
- Dealing with workplace conflict that creates emotional exhaustion
- Struggling with financial or personal issues that feel overwhelming
How eustress and distress can impact your work performance
Both eustress and distress can show up at work in different ways. Eustress can help you hit your goals, think creatively, and stay engaged in your work. It keeps you motivated without feeling like you’re drowning.
Distress, however, does the opposite—it can lead to burnout, decreased productivity, and even health problems like headaches, fatigue, and trouble sleeping. If you find yourself constantly feeling overwhelmed or anxious about work, it might be time to reassess your stress levels and figure out whether you’re dealing with eustress or distress.
The dark side of eustress
Eustress can keep you motivated and sharp, but let's not romanticize it too much. “I’ve seen many patients mistake constant pressure for motivation, pushing themselves too hard without realizing they’re inching toward burnout,” Doshay says.
Many people often say, “I work best under pressure, so I leave things until the last minute.” While this might seem like it boosts motivation and productivity, it can actually lead to burnout and overwork. Without moderation, surfing the “eustress high” can lead you to sacrifice your personal life and well-being.
(Think of the classic How I Met Your Mother episode where Barney runs a marathon without any training—and afterward, he can't move his legs after sitting down on the subway. It’s a perfect metaphor: You might cross the finish line, but you'll pay for it later.)
Tips for managing distress and maximizing eustress
Stress at work is inevitable, but how you manage it makes all the difference. Here’s how to make stress work for you rather than against you:
- Reframe your mindset. When facing stress, ask yourself: “Is this pushing me to grow, or is it breaking me down?” If it's pushing you, lean into it. If it's breaking you, it might be time to step back.
- Set realistic goals. Eustress thrives when challenges feel achievable. If your workload is turning into distress, see if you can adjust deadlines or priorities.
- Take breaks. Even positive stress can be exhausting. Step away from work, get fresh air, and give your brain some space.
- Recognize distress triggers. If certain situations constantly drain you, take note and figure out how to manage or avoid them.
- Ask for support. Whether it’s a manager, mentor, or therapist, talking through your stress can help you gain perspective and solutions.
Finding the balance between motivation and burnout
The key is recognizing when stress is pushing you forward and when it’s holding you back. By managing your workload, shifting your mindset, and prioritizing well-being, you can harness stress as a tool rather than a burden.