Understanding eustress and techniques for managing anxiety

Psychological concepts distinguish between eustress and distress. Eustress, a term coined by endocrinologist Hans Selye in the 1970s, refers to positive stress that can motivate individuals, increase energy, and improve performance through the release of adrenaline. It is often associated with enthusiasm and satisfaction during new projects.

In contrast, distress is negative stress that overwhelms an individual's ability to adapt, leading to anxiety, sadness, and physical or mental health damage when it becomes chronic.

To manage anxiety and the body's stress response, several clinical techniques are recommended. Diaphragmatic breathing, such as the 4-7-8 technique (inhaling for four seconds, holding for seven, and exhaling for eight), can activate the parasympathetic nervous system to induce calm. Additionally, progressive muscle relaxation—tensing and then releasing different muscle groups—helps the body recognize and release physical tension. Grounding techniques are also used to redirect attention to the present moment and interrupt repetitive thought cycles.