While stress is often seen as the villain of modern health, new research suggests that the right kind of stress might actually be one of your greatest allies.
Dr. Sharon Bergquist outlines how to harness “good” stress and avoid the kind that harms your mind and body.
Find your “Goldilocks zone”
To benefit from stress, you need just the right amount – not too much, not too little.
According to Dr. Sharon Bergquist, stress is like medicine: a small dose strengthens you, while too much can wear you down.
The goal is to challenge yourself enough to grow, without becoming overwhelmed.
Let your values guide you
Stress is more manageable – and even empowering – when it aligns with your personal values.
If you’re constantly pushing through challenges that don’t feel meaningful, it becomes toxic.
Choose goals that matter to you, and stress becomes a purposeful driver instead of a burden.
Make recovery a priority
Even positive stress takes a toll on your body. That’s why downtime is essential. Dr. Sharon Bergquist emphasizes that your brain and body need space to recover.
It’s during those moments of rest that you rebuild strength and prepare for the next challenge.
Train your body and mind together
Physical challenges aren’t just good for your health – they also boost your resilience to mental stress.
Activities like exercise, intermittent fasting, and exposure to hot or cold conditions create beneficial physical stress that improves your mental stamina over time.
Don’t fear stress
Stress isn’t necessarily a red flag. It’s a natural part of how we grow. Dr. Sharon Bergquist notes that the human body is designed for cycles of stress and recovery.
These cycles build strength, just like lifting weights builds muscle. Trust your body’s ability to adapt.
Reframe your view of stress
Not all stress is the same. “Good” stress is short-lived, predictable, and linked to a clear goal.
In contrast, “bad” stress is chronic, uncontrollable, and makes you feel trapped. Learning to recognize and lean into the right kind of stress can transform your life.
Build resilience like a muscle
Resilience isn’t something you’re born with – it’s something you develop.
The more you expose yourself to manageable challenges, the stronger your stress response becomes.
Just like training at the gym, consistent practice leads to lasting mental strength.
Step outside your comfort zone
Modern life is full of conveniences that protect us from discomfort – but they might also be making us weaker.
Dr. Sharon Bergquist explains that removing all natural stressors, like cold or hunger, leaves us underprepared.
Intentionally adding small doses of challenge helps keep our systems sharp.
Embrace meaningful challenges
A stress-free life isn’t the goal. In fact, a life without challenges can feel empty.
When you choose your own path – whether it’s a demanding project or a personal ambition – the stress it brings becomes energizing, not draining. Seek out challenges that give back.
Stress can actually feel good
When you’re engaged in something that matters to you, your brain releases “feel-good” chemicals like dopamine, serotonin, and oxytocin.
These create feelings of connection, excitement, and purpose. It’s your body’s way of rewarding you for stepping up to the challenge.
This article is based on information from CNN Health.