Written by Clinical Psychologist, Katie Dobinson 

Did you know that a moderate amount of stress  can help improve performance, motivation, and focus? Stress is a normal part of life when we are faced with challenges, and a bit of stress can help to achieve your goals when they’re perceived as manageable and stimulating rather than overwhelming. 

Stress can be helpful when facing these situations: 

• Preparing for an important interview, presentation, or exam 
• Learning a new skill or taking on a more senior role at work/additional life responsibility
• Planning a big event like a wedding or holiday 

These situations often bring challenges that motivate and stimulate us.

Hard work and feeling out of one’s depth may be felt from time to time, but these experiences are motivating challenges paired with doing a task that aligns with your goals. Feeling nerves and a bit of stress can also be a sign that what you’re aiming to achieve is important, and that you care – it can be a sign of our actions aligning with what matters to us in life.  

However, too much stress can turn into distress if the pressure becomes too intense or prolonged. On the other hand, with zero stress, we may not be motivated to complete important tasks, like preparing for a job interview or planning a get-together. However, if we are overloaded with stress and are constantly overwhelmed, it can be hard to complete these important tasks.  

The goal is to accept that stress will come from time to time, learn healthy skills to manage stress when it arises, and know your warning signs for when stress starts to tip into distress.

Here are some practical strategies to help.

1. Reframe Your Mindset 

Instead of seeing stress as a threat, view it as a challenge that may help you grow. 

Example: 
❌ “This deadline is overwhelming. I can’t handle it.” 
✅ “This deadline keeps me focused , and I’ll feel a sense of achievement once it’s complete.” 

Tip:  When facing stress, see if reframing your thinking might help: “How can this situation help me grow?” 

2. Use Stress as Motivation 

Healthy amounts of stress can energise and drive you to succeed. Try approaching stressful situations with a problem-solving action approach, rather than avoiding them. 

How to do it: 

• Break tasks into small, achievable steps to avoid feeling overwhelmed
• Set clear, meaningful goals to make stress feel purposeful
• Use the “5-minute rule”—work on a task for 5 minutes to build momentum

3. Use Stress-Relief Techniques

Balance is key! Remember, too much stress or pressure can lead to burnout. 

Healthy coping strategies: 
✅ Exercise regularly (this boosts energy and reduces anxiety) 
✅ Practice mindfulness (this reduces negative stress reactions) 
✅ Use relaxation techniques (breathing exercises, music, or journaling) 

Ask for help when needed! It’s okay to ask for support in managing your life to-do list. We all need extra support to take the pressure off when facing challenges.

If you find yourself stuck in avoidance, using substances to cope with stressful emotions, or feeling unsure what might help – please don’t hesitate to reach out for help. These are common ways of coping, however in the long-term they are unhelpful and can lead to distress. Reach out to your GP for support and remember you don’t have to cope alone. 

 4. Know When to Step Back

If stress persists for longer than usual, becomes overwhelming to manage or starts impacting other areas of your life, this is a warning sign that it might be turning into feelings of distress.  This is a good time to pause and check-in with how you’re feeling.  

 Warning signs:
🚨 Feeling exhausted or burnt out for more than a few weeks (especially if the stressful situation has since passed) 
🚨 Struggling to concentrate or stay motivated  
🚨 Losing interest in things you used to enjoy 

✅ Solution: Reach out to loved ones, and or professionals, for support. Practice self-care and set boundaries when you can to reduce the demands you’re faced with that may be contributing to how you’re feeling. It’s never too early to reach out for support – call Lifeline any time for support managing overwhelming feelings, on 13 11 14.  

 5. Focus on What You Can control

Lack of control can turn a healthy level of stress into feelings of distress. Increasing control over your situation, where possible, can bring our stress levels back down to a manageable level. 

 How to do it: 

✅ Plan ahead: Use schedules and to-do lists 
✅ Focus on what you can control instead of what you can’t 
✅ Practice problem-solving for each stressor, one at a time
✅Break a problem down into smaller steps, make a decision about a possible solution, and take action

 Example: If work is stressful, focus on time management and prioritising tasks rather than trying to please everyone. Try to talk to a trusted colleague for support.   

If you are going through prolonged periods of stress and want to learn new skills to change the way you feel, take a look at our free online treatment program. The Stress Management Program will teach you effective coping, and problem-solving strategies for managing stres