Stress Isn’t Always the Enemy: How to Harness the Good Kind

Stress Isn’t Always the Enemy: How to Harness the Good Kind

If you’ve ever laid awake at 3 AM with your brain running marathons, you know how stress feels when it goes rogue. I’ve been there—running a business, raising a teen,  managing perfectionism, living (and thriving) with ADHD—it’s not hard for stress to spiral into the “bad” category.

But here’s something we don’t talk about enough: stress isn’t always the enemy. There’s a version of it—good stress—that actually makes you sharper, stronger, and more resilient. 

Somewhere along the way, we lost this common sense. As a culture, we’ve been programmed to fear all stress—and in doing so, we’ve actually stressed ourselves out even more about the idea of stress. But here’s the truth: it’s okay to be uncomfortable. Whether it’s the last round of a workout, the nerves that come with learning something new, or the butterflies you feel when you speak up—discomfort isn’t the enemy. The real key is knowing the difference between the kind of stress that strengthens your natural rhythms and the kind that slowly wears you down.

Two Sides of Stress

Bad Stress → lingers too long, hijacks your sleep, frays your mood, and wears down your immune system.

Good Stress (Eustress) → the spark that kicks in before a big presentation, the muscle burn at the end of a workout, the nervous energy when you try something new.

👉 The difference? Good stress rises, does its job, and then lets you recover. Bad stress just moves in and refuses to leave.

What the Science Says

✨ Brain Boost: Moderate stress can enhance working memory and make your brain more adaptable to future challenges (Stanford research

✨ Immune Edge: Short-term stress temporarily strengthens your immune system by mobilizing protective cells (Cleveland Clinic, 2022).

✨ Mood & Motivation: That little spike of adrenaline or dopamine you feel before a deadline? That’s good stress working in your favor.

✨ Food Matters: A 2021 cross-sectional study found that people following a high-quality plant-based diet reported lower stress levels and fewer depressive symptoms compared to those eating more processed foods (PMC, 2021).

 

🍀7 Secrets to Creating Positive Stress (and Balancing Cortisol)

Here’s where it gets practical. If you want to train your body to handle stress better and keep cortisol in rhythm, start small with these seven secrets:

1. Do Something New (Even if It’s Awkward).

Sign up for a class, try cooking something intimidating, or learn a new skill. Novelty sparks good stress in your brain and keeps your neurons firing.  

2. Move Your Body—On Purpose. 🦶

Exercise is controlled stress that strengthens you inside and out. Morning workouts especially align with your natural cortisol rise, helping you feel energized instead of drained.

3. Use Your Voice.

Speaking up in a meeting, pitching your idea, or posting that story you’ve been holding back—all of these create healthy adrenaline surges that build confidence and clarity. Or do you like me put yourself out there to speak – join toastmasters, pitch yourself for a podcast,

4. Add a Tiny “Shock.” ⚡ (Unexpected #1)

Cold showers, sauna, or even just 30 seconds of cold water at the end of your shower. These small stressors train your nervous system to recover faster. If you know me, you know I’m a total heat lover! I’m a regular at HOTWORX, and I absolutely love the infrared sauna there. 

5. Reframe the Story. 📖

Mindset matters more than you think. This is why every session I have with clients we work in the art of reframing.  Instead of “this deadline is crushing me,” try “this is stretching me.” Research shows reframing stress as a challenge flips your body’s chemistry in your favor. When I’m pushing through a workout, I regularly engage in positive self-talk. I congratulate myself on overcoming the challenge and visualize a stronger, more resilient, and happier version of myself. Additionally, I remind myself that I’m fortunate to have such a strong body and mind that allows me to achieve this.

6. Play With Pressure—Literally. 🎶 (Unexpected #2)

Turn stress into play. Dance when you’re nervous, gamify a tough task, or channel your energy into something fun. Pairing pressure with play teaches your body stress can be energizing, not just draining.

7. Eat for Recovery.  🌱🌰

Food is a stressor too. Processed foods and late-night eating keep cortisol high when it should be low. Plant-forward meals stabilize blood sugar, reduce inflammation, and give your system the nutrients it needs to reset.  If you want a customized recovery plan- check this out

The Cortisol Connection & Correction 

Cortisol isn’t the villain—it’s your energy hormone. The problem is when it gets stuck “on.” With good stress, cortisol rises to fuel you, then naturally falls so you recover. That rhythm—rise and reset—is what makes you resilient.

The Takeaway
Stress isn’t here to destroy you—it’s here to train you. By leaning into short, positive stressors and pairing them with recovery and nourishment, you teach your body how to reset. That’s how you keep cortisol balanced, energy steady, and resilience strong.

✨Your Turn 

This week, choose one “good stress” challenge: take the class, push your workout, or speak up when your voice shakes a little. Pair it with a plant-based meal and real rest. Then notice how your energy shifts. 

👉 Want the full roadmap to mastering both good and bad stress? Catch our WSAV feature this week (and every month) or join me and Dr. Yolanda inside the Purpose & Plants Academy. Starting September 16, 2025.  This is online, in person & recorders.  We’ll teach you how to turn stress into your superpower.
✨ Sources for the science lovers:




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