Over the past few years, we have developed an excessive level of anxiety associated with the effects of stress on our lives. While much has been discussed about stress and stress management, it is essential to remember that stress can be good and help us in several ways. Hans Selye, the founder of stress theory, coined the term “eustress” to describe the state of feeling anxious before taking an exam to maintain concentration. This type of stress is the kind that has a particular blend of endorphins and adrenaline in a balanced proportion to enable us to perform at our best. The two other dimensions of stress that I see are distress and de-stress.
Although stress is inevitable, its consequences are not. Everyone has limited time and energy, and burnout remains a threat. In other words, combating stress alone is futile. Instead, impartial consideration should be given to the factors contributing to its detrimental impacts. Instead of focusing on denying the harmful consequences of stress, we should seek to understand it. We will have a greater chance of living a healthier, happier, and more productive life if we get a better grasp of how stress can result in beneficial effects that are less well known but equally real.
The stress response, commonly known as the “fight or flight” response, is activated by a potential threat, intended to assist the body in dealing with it. As a result of the production of stress hormones such as adrenaline and cortisol, the body undergoes various physiological changes in preparation for action. Several of these hormones benefit the body in multiple ways, such as increasing heart rate, blood pressure, energy levels, enhancing concentration and focus, and boosting the immune system.
Additionally, the body’s stress response might trigger the healing process. For instance, stress can boost the production of endorphins, pain-relieving and mood-enhancing chemicals. Further, stress can promote the creation of specific immune cells, such as white blood cells, which aid in the body’s defence against infections and other threats.
In the short term, the stress reaction can be beneficial, but prolonged stress can have detrimental effects on the body. Acute stress is typically defined as a period that involves mounting rapid psychophysiological responses in the presence of the stressor, followed by a rapid shutdown of these responses upon removal of the stressor. On the other hand, chronic stress is characterized by prolonged persistence or repeated activation of these responses even after removal of stressor, thereby resulting in dysregulation of these responses. Interestingly, in contrast to chronic stress, which is known to weaken the immune system and raise the risk of cardiac and psychological disorders, acute stress (i.e., stress over a short-term) has been shown to have beneficial impacts on several psychophysiological processes. For instance, when faced with acute stress, our bodies release chemicals such as cortisol and adrenaline which have been associated with increased alertness and concentration in the face of pressure. Recent studies have suggested the underlying mechanism of this to involve the proliferation and differentiation of stem cells into neurons in the brain which then go on to form intricate networks enhancing memory/alertness.
As briefly highlighted above, these acute periods of stress have also been shown to have several positive impacts on immune response. This is typically mediated by an enhancement of innate and adaptive immune responses through mechanisms ranging from improved immune-cell trafficking, proliferation and maturation to release of cytokines at local and systemic levels. This is further evidenced by studies suggesting that individuals with mild/moderate injuries/trauma feel marginally better post a period of acute stress as their stress response was harnessed to accelerate and aid their recovery. Recent studies have extended this association between acute stress and enhanced immune function and revealed the latter to be positively correlated with improved anti-tumor immunity, and patients experiencing acute levels of stress (over a short period) have shown to respond better to several cancer therapies.
Chronic stress, on the other hand, results in the suppression of these responses, lowering the body’s ability to counter infections and cancer. The presence of such immunosuppressive effects only in response to chronic but not acute stress can be explained through an evolutionary lens – most selection pressures being stressors help the body acknowledge stress as an intrinsic part of our lives, and make dealing with it successfully crucial for survival.
We must therefore lay an increasing emphasis on finding healthy ways to manage stress. Based on the above discussion delineating the impacts of acute and chronic stress on our body, it is imperative that moderating stress levels are key to receiving the above-described benefits. To stay healthy and reap the benefits of the acute stress response, it is crucial to minimize chronic stress and tune the short-term/fight-or-flight stress response to ensure both its rapid onset and robust shutdown. Achieving this would typically involve a multi-faceted approach centred on positive lifestyle changes such as including appropriate quality/quantity of sleep, a balanced and healthy diet and consistent physical activity.
The impacts of good sleep, exercise and diet on cognition and overall physical/psychological wellbeing have been extensively studied, with mechanisms underlying their rendered benefits identified to range from improved endocrine and circadian regulation and improved immune-cell activity to generation of neuronal circuits in the prefrontal cortex enhancing alertness, learning and decision making. Furthermore, a growing body of evidence also alludes to wellbeing and mindfulness practices such as gratitude, compassion (towards one-self and others), developing social support circles, and fostering service and growth mindsets to serve as powerful psychosocial buffers against chronic stress and help individuals one stay on the “good” side of the stress spectrum.
In summary, while chronic stress can be detrimental, acute stress can function as a potent healer. By controlling our stress levels and establishing appropriate coping mechanisms, we may harness the healing power of stress and improve our general health and well-being.
Lastly, it is worth noting that the impact of stress (across the spectrum) on our physical/psychological wellbeing is often impacted by our pre-conceived/subconscious perceptions of the stressors/threats. Although an increasing number of factors (environmental, psychological, physiological, genetic etc.) have been known to be associated with stress, ‘negative thinking’ is one such factor that has drawn immense interest from clinicians, neuroscientists and behavioral therapists over the past decade. This is primarily in the light of a recent study that suggested that a survival instinct/mechanism (similar to that described above in the context of stress) is what is known as a ‘negativity bias’. This means that the human brain is almost by default programmed to focus on the negatives, as it is wired to identify/navigate through potential threats and aid survival.
Over the years, I’ve discovered that we frequently mistake a negative thinker for a person who has no expectations (positive). What I overlooked in these observations was the fact that they had not only low expectations but also a high level of acceptance. This distinction is necessary to comprehend or even define negative. Those with low expectations and high acceptance counteract negativity better than anybody else. As a result, they may have a higher level of overall well-being if they practice mindfulness.
As part of the “power of negative thinking” concept, one can benefit from focusing on negative thoughts and outcomes to achieve their objectives. Thinking realistically or pessimistically is frequently associated with this approach as a method for preparing for possible obstacles or failures.
The following are a few examples of how negative thinking can be beneficial:
- Anticipating and preparing for unfavourable consequences: By analysing potentially adverse outcomes, one can be better prepared to deal with them if they occur. This may involve the development of contingency plans or the implementation of measures to mitigate potential risks.
- Making informed decisions: Before making a decision, a person can be more impartial and evaluate all sides of an issue by considering potential adverse effects.
- Motivation for Change: To avoid disappointment or failure, the fear of adverse outcomes can be an effective motivator, encouraging a person to work harder and exert more effort.
The key here is again to find a balance and not let negative thinking dominate your thoughts and outlook. Excessive negative thinking can be harmful, leading to negative emotions such as anxiety and depression.
The writer is on the advisory of the Prime Minister‘s scientific team, Member of Vision Group for Biotechnology and Member of Covid Genomic Surveillance Committee – Govt of Karnataka.
