Whether it’s freshman year or senior year, the “first day of school” can be stressful: new classes, unfamiliar teachers, and different social environments to navigate. Back-to-school anxiety is common and experienced by students of all ages. But while stress often gets a bad reputation, it’s not all harmful. In fact, there is a certain kind of stress that can actually improve performance, boost motivation, and increase focus. This type of stress is known as eustress.
The term “eustress” was coined by endocrinologist Hans Selye in 1974. Since then, it has been defined by psychologists as moderate psychological stress that is interpreted as beneficial instead of harmful. Eustress helps one adapt, grow, and rise to a challenge. In contrast, distress–a negative form of stress–can lead to exhaustion and burnout.
The relationship between stress and performance was first studied over a century ago, in the early 1900s, by psychologists Robert Yerkes and John Dodson. They discovered what is known as the Yerkes-Dodson law. This law states that people perform their best when a moderate level of stress is present. Too little stress can result in a lack of motivation, while too much can lead to panic or burnout. Performance peaks at just the right amount of stress. More recently, a Stanford University study led by psychologist Alia Crum found that students who learned to view stress as helpful instead of harmful performed better on tests and reported fewer feelings of anxiety. According to the study, when people believe that stress can enhance their performance, their bodies respond positively to it.
Scientific studies of stress have demonstrated that feeling stressed isn’t a sign of unpreparedness or failure. Instead, it signifies the brain getting ready to perform. A quickened heartbeat or jittery feeling before walking into a presentation is just the body’s way of giving energy to rise to the occasion. When faced with a stressful situation such as speaking in front of a class or taking a difficult test, one’s brain sends a message to the body signaling the release of adrenaline and cortisol. In small quantities, these hormones increase one’s focus, energy, and information retention. This is part of the sympathetic nervous system, naturally preparing for a “fight or flight” response. When a situation is not life-threatening, the energy produced can enhance performance and productivity.
Reframing the way one views stress makes all the difference in the outcome. It is crucial to know how to manage stress before it becomes overwhelming. A simple way to turn distress into eustress is to shift one’s mindset. Instead of thinking “I’m nervous,” try “I’m excited.” By taking similar steps, one can learn to work with stress instead of against it.
However, stress can become unhealthy if it is unmanaged. Learning to regulate it before it becomes overwhelming can make all the difference. If not properly managed, stress can turn chronic and take a serious toll on physical health. Long-term impacts of chronic stress are chronic diseases and reduced quality of life. What can we, as students in a high-stress environment, do to learn how to control our stress? A study from the National Library of Medicine reviewed the effectiveness of stress management training on college students. It found that students exposed to high-pressure environments significantly benefited academically and psychologically, especially when trainings were held in small groups, at a small cost, and accepted by the students themselves.
There are plenty of stress management strategies that anyone can incorporate into everyday life. For instance, journaling. Even if it’s just for a few minutes, any kind of self-reflection is tremendously helpful in exploring and processing feelings. In an article about managing student stress, one college student wrote: “Through journaling, I’ve discovered patterns in my stress triggers and have been able to develop strategies to deal with them more effectively.”
Stress is inevitable, especially during transitions such as heading back to school. But when used correctly, eustress can be a tool for success. Next time you get nervous for a test, interview, or presentation, remember that stress is not weakness; it's your body’s way of helping.