I'm so excited to finally be diving into this topic. As a society, it seems there has been a positive shift in understanding the benefits of wellness rituals such as cold plunges, saunas, high-intensity workouts, movement in general, breath work (i.e. Wim Hof method), fasting, etc. All of these things listed are in the category of "good stress." However, if you've tried any one of the practices previously listed, you'll know that when you're in the midst of the practice itself, they don't necessarily feel "good" at all and put a temporary strain on your mindset and body.
My first experience with the cold plunge, for example, was far from pleasant. I was far from relaxed or calm. I felt as if every bone in my body was being shattered and the pain was excruciating. As a trauma therapist who understands how the brain works, I knew that the sensations I was experiencing were simultaneously being stored in my memory and paired with the emotion of pure agony. While I understood this, I also knew that the cold plunge practice was turning on my longevity genes and was not comparable to a true trauma response. I do not have a fear of the cold plunge despite my unpleasant experience. I understood during the practice that I could get out at any point. I understood that after the practice, I received a rush of endorphins that made me feel rejuvenated. Therefore, I do not have a psychological wound from the experience as I would if I was experiencing a traumatic event.
In this post, I'm going to outline the difference between good stress and bad stress, so you can understand your body's response to stress and how to handle it wherever you are on that spectrum.
The Stress Spectrum:
Later in this post, you'll see an outline of a stress spectrum followed by examples of each stress state. The model is one that I created following extensive research on the stress response system and my foundational knowledge of trauma. When I researched this topic, I didn't find any of the models to encompass all the variations of stress so therefore I created a more in-depth and visual outline of this intricate spectrum. One of the models I studied prior to creating my adaptation is called the Hormesis Effect.
Hormesis is defined as a particular state of stress that offers benefits rather than detriments. It's essentially thought of as the "sweet spot" of good and bad stress. Most people hear the word "stress" and automatically jump to the negative connotations of stress. However, if stress occurs at a certain dose, certain intensity, and certain duration, it can be beneficial. In fact, evolutionary speaking, stress has always been required for survival and species advancement.
Inflammation is a great example of a physiological response that is meant to heal when inflammation occurs in a small dose, is of low intensity, and brief duration.
Inflammation:
Inflammation is part of the immune system. Inflammation occurs in response to various stimuli including, emotional and physical stress, toxins, bacteria, environmental pathogens, damaged cells, etc. It is the body's first line of defense and the first step in healing. When the body first becomes inflamed, cells send out cytokines, or cell proteins, that carry information to other cells to initiate healing. The goal of inflammation is to repair. However, inflammation for too long becomes "unhealthy" inflammation as there is too much cell damage and the body cannot fight off the damage/work to repair effectively. Too much inflammation is the foundation for things like auto-immune issues, diabetes, heart issues, cancers, and brain health issues including neurodegenerative diseases, anxiety, and depression.
Below you will find a visual outline of the stress spectrum.
As always, If you find any of this information triggering or do not feel safe being alone with your thoughts, call a support person or 911 if you feel you are at risk of hurting yourself or others. I’m a Licensed Mental Health Counselor, and I help adults heal from childhood trauma. Follow along for more self-help tools and psychoeducation on the brain and body.
References:
Harvard Health. (2020, July 6). Understanding the stress response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
How our brains distinguish between self-touch and touch by others. (2019, January 19). ScienceDaily. https://www.sciencedaily.com/releases/2019/01/190121153646.htm#:~:text=Summary%3A,another%20person%20and%20self%2Dtouch.
Miller, L. (2023, June 1). Hormesis: The Good Type of Stress | Ice Barrel. Ice Barrel. https://icebarrel.com/blog/hormesis-the-good-type-of-stress/
Ray, K. K., & Stick, M. (2015). Radiation and Health Effects. In Elsevier eBooks (pp. 431–446). https://doi.org/10.1016/b978-0-12-800159-2.00032-4
Segerstrom, S. C., & Miller, G. E. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychological Bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601
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