The Astonishing Benefits of Stress You Didn’t Know

Erwin van den Burg
17 mei 2024

Stress is almost always viewed as harmful. However, moderate amounts of stress can be surprisingly beneficial. Stress reactions are designed to help us respond to challenges and learn from potentially dangerous or demanding situations. In fact, mild, short-term stress can improve memory, alertness, energy, and problem-solving ability.

Stress Helps Solve Problems — In All Species

Stress is a natural biological response that has evolved to help living beings survive. From bacteria to humans, organisms have developed ways to defend themselves against threats. In humans and other vertebrates, this defense system takes the form of neuroendocrine stress responses.

These responses involve two major systems:

Stress systems also activate the brain, boosting attention and helping us focus. These stress responses are highly conserved across vertebrate species — a sign of how effective they are at helping us solve problems quickly and efficiently.

When Stress Becomes a Problem

Stress only becomes harmful when it is chronic — when stressors persist or pile up without relief. Unresolved problems, frequent challenges, and personal crises can all lead to long-term stress, which is known to cause:

  • Cardiovascular issues
  • Anxiety and panic attacks
  • Digestive problems
  • Depression and burnout

The key takeaway? Short-term stress is natural and helpful. It's chronic stress that requires intervention and management.

9 Surprising Benefits of Stress

Here are nine scientifically backed ways that stress — when short-lived — can actually benefit your brain and body:

1. It Boosts Memory and Brain Cell Growth

Stress stimulates the production of BDNF, a protein that strengthens neural connections and is known to improve learning — similar to the effects of exercise.

2. It Increases Alertness and Arousal

Stress tells your brain, “This matters!” It heightens arousal, which improves focus and reaction time. Think about how difficult it would be to perform under pressure if you were completely relaxed.

3. It Sharpens Focus

Short-term stress activates noradrenaline, which helps the brain block out distractions and zero in on one task — whether you're giving a speech, running a race, or meeting a deadline.

4. It Gives You Energy

Eustress — the positive form of stress — increases endorphins and boosts your energy levels. You may feel more alive and alert, ready to tackle the challenge ahead.

5. It Builds Confidence

When you face a tough situation and succeed, your brain learns: "I can do this." Stress contributes to that success by mobilizing your resources, leading to a lasting sense of self-efficacy.

6. It Increases Stress Resilience

Experiencing and overcoming stress teaches your brain how to cope better next time. Psychologists call this "stress inoculation." It improves confidence and helps reframe future stressors as challenges, not threats.

7. It May Benefit Your Children’s Brains

Short-term stress during pregnancy or early childhood, in moderate doses, has been linked to stronger brain development and resilience later in life. The key is duration: chronic stress remains harmful.

8. It Strengthens the Immune System

Acute stress boosts immune function by increasing inflammation and preparing the body for injury or infection — a useful adaptation from our evolutionary past.

9. It Enhances Motivation and Reward

Stress increases dopamine in the brain, which helps motivate you to act and rewards you when you succeed. After resolving a stressful challenge, dopamine contributes to a sense of accomplishment — and even celebration.

Reframing Stress: A Healthier Mindset

To benefit from stress rather than suffer from it, we need a shift in mindset. Psychologists call this stress reappraisal or stress reframing. Instead of viewing stress as a threat, see it as a challenge.

This shift can:

  • Lower stress hormone levels (like cortisol)
  • Improve performance in exams and public speaking
  • Reduce the likelihood of chronic stress taking hold

Seeing stress as part of growth and problem-solving is empowering. It helps you avoid disengagement and remain active and resilient in the face of life’s difficulties.

The Difference Between Good and Bad Stress

Stress isn’t inherently harmful. Short-term stress ("good stress") sharpens your body and brain to meet a challenge. Chronic stress ("bad stress") wears down your health over time.

By understanding this distinction, we can:

  • Embrace beneficial stress
  • Prevent chronic stress
  • Improve our wellbeing and performance

If you found this article insightful, explore more on the effects of stress — both helpful and harmful — in our other resources.