Welcome to the modern world—where good stress is a near-constant companion. Whether it’s looming deadlines, nonstop notifications, or the pressure to “do it all,” it’s no wonder that stress management has become an entire industry. Spa days, time in nature, and a solid yoga class are among the top ways people try to unwind. But what if the real solution to your habitual stress… is actually more stress?
According to Dr. Sharon Horesh Bergquist, research scientist and author of The Stress Paradox, this idea might sound counterintuitive—but it’s all about the type of stress you’re adding to your life.
“The idea of adding stress to our lives as a method of stress management might seem nonsensical, especially since many people already experience too much stress,” says Bergquist. “However, this is because we often experience the wrong kind.”
Good Stress vs. Bad Stress: Understanding the Difference
To understand good stress, you first need to define what it’s not. The stress that wears you down day after day is called chronic stress. This is the “bad” kind, and it’s damaging to both your physical and mental health. Chronic stress raises blood pressure, damages blood vessels, impairs your immune response, disrupts gut health, and increases inflammation.
It also messes with your mind. Chronic stress can shrink brain structures like the hippocampus (responsible for memory), damage neurons, and enlarge the amygdala—making you more reactive to stress in the future.
“When stress is consistently high and is not appropriately addressed, it can impact your sleep, energy levels, focus, and even your relationships,” says Haley Michno, a licensed social worker.
The Link Between Stress and Performance
Not all stress is harmful. In fact, desirable stress—when experienced in short, controlled bursts—can strengthen you over time. It can build both mental and physical resilience, especially when the stressor is meaningful or goal-oriented.
There are two main types of beneficial stress:
- Eustress: A positive kind of stress you feel when working toward a valued goal—like prepping for a big presentation or training for a race.
- Hormetic stress: A biological response to brief, low-dose physical challenges (like cold exposure or exercise) that boosts resilience.
“Hormetic stress refers to brief and intermittent challenges that our bodies are designed to handle,” explains Bergquist. “These challenges create biological adaptations that make us stronger and more capable over time.”
This principle is often called hormesis, and it’s a cornerstone of performance training and biohacking. It’s also closely related to the idea of antifragility—becoming stronger through adversity.
Hormetic Stress Feels Tough Now, But Great Later
The funny thing about good stress? It usually doesn’t feel good while it’s happening. But afterward, you feel stronger, clearer, and more energized. That’s the hallmark of hormetic stress—it challenges you, but then it rewards you.
Think of cold plunges, sauna sessions, high-intensity interval training (HIIT), or intermittent fasting. These are short-term stressors that activate the body’s repair systems and reduce long-term inflammation, cortisol levels, and even symptoms of anxiety and depression.
“Physical stressors can enhance our psychological resilience, and vice versa,” says Bergquist. “When we face challenges that align with our goals or values, we release hormones that neutralize the damage from chronic stress.”
This is also known as Type-Two Fun—something that sucks in the moment but feels amazing afterward.
But Be Careful: Good Stress Can Still Be Too Much
Even good stress has its limits. Overdoing it—whether it’s overtraining, too many cold plunges, or fasting excessively—can backfire and push your body back into the danger zone of chronic stress.
That’s why recovery is key. Rest days, mindful practices, proper sleep, and even professional support play an essential role in helping your body and mind integrate these challenges in a healthy way.
Remember: resilience is built during recovery, not just in the moment of stress.
Final Thoughts
good stress isn’t the enemy—it’s a tool. When harnessed wisely, it can make you mentally stronger, physically healthier, and more emotionally grounded. So the next time life gets a little intense, ask yourself: is this the kind of good stress that might actually make me better?
Frequently Asked Questions –
What is hormetic stress?
Hormetic stress is a short-term physical or environmental stressor—like cold exposure, fasting, or exercise—that triggers beneficial biological responses. It strengthens your body’s resilience over time.
Is all stress bad for mental health?
No. While chronic stress is harmful, controlled stress (like eustress or hormetic stress) can actually improve mental health by building resilience and increasing feel-good hormones like endorphins and dopamine.
How do I know if stress is helping or hurting me?
Pay attention to how you feel afterward. Good stress usually leaves you feeling accomplished, energized, or clearer. Bad stress leaves you depleted, anxious, or burnt out.
Can stress be used to improve performance?
Yes! Many high performers and athletes use stress (like competition or intense training) to boost their abilities. When managed properly, it can sharpen focus, increase stamina, and strengthen mental toughness.
Can too much good stress become bad?
Yes. Too much of any stressor—no matter how beneficial—can lead to burnout or injury. Balance and recovery are essential.
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