Stress is not automatically the enemy. In the right dose, it sharpens attention, fuels motivation and helps us rise to a challenge. The trouble starts when pressure is either too low (boredom) or too high (distress). The art of modern self-care is learning to stay in the productive “middle band” where stress works for you, not against you.

The Yerkes–Dodson curve explained

More than a century ago psychologists Robert Yerkes and John Dodson illustrated the relationship between arousal and performance as an inverted U-shaped curve. Productivity and mood climb with mild-to-moderate stress, peak at a sweet spot, then drop rapidly once pressure keeps climbing. Recent workplace research that tracked physiology, mood and output has confirmed the pattern: moderate stress was linked to higher productivity and more positive mood, while both low and high stress dragged performance down.

When stress tips into harm

Short bursts of tension are normal. Problems arise when heavy stress hangs around for days or weeks. Persistently raised cortisol can increase abdominal fat, blunt immune defences and push up blood pressure (apa.org). Large reviews show that high job strain is associated with a higher risk of coronary heart disease and stroke. The World Health Organisation also notes that chronic stress is closely linked to anxiety and depression.

Early warning signs

Your body and habits usually flag rising stress long before burnout strikes. Look out for:

• Sleep shifts – trouble drifting off, restless nights or waking unrefreshed.
• Mood changes – irritability, anxiety or feeling unusually flat.
• Mental fog – lapses in focus, forgetfulness, small errors.
• Work tension – dread before work, avoidance, a sense of lost control.
• Wearable cues – a higher resting heart rate, lower heart-rate variability or stubbornly poor sleep scores.

Spotting patterns early gives you time to act.

Getting back into the sweet spot

If you feel under-stimulated:

• Set a mini deadline to create urgency.
• Switch location or playlist to refresh attention.
• Work alongside someone for shared momentum.
• Break projects into bite-sized wins.
   

If you feel overwhelmed:

• Step outside for a ten-minute walk.
• Practise box breathing (inhale-hold-exhale-hold for four counts each).
• Write the worry down, then note one next action.
• Speak to a colleague, friend or professional – voicing concerns reduces their load.
  
   

Building resilience day to day

• Prioritise consistent, adequate sleep.
• Base meals on whole foods to steady energy and mood.
• Carve out screen-free moments to let your nervous system reset.
• Review each week: which tasks, people or places energised you and which drained you? Adjust accordingly.
  
   

Strove resources at your fingertips

Open the Strove library for guided meditations, yoga flows, quick workouts and breathing drills that are proven to lower stress arousal. Need to talk it through? Book a private session with a Talk professional – a coach or counsellor who can help you build a personalised plan.

Key takeaways

• Aim for eustress, not distress. Moderate challenge fuels growth; chronic overload erodes health.
• Watch for early signs. Changes in sleep, mood and focus often speak louder than deadlines or diaries.
• Use small levers. Brief movement, structured breathing and realistic next steps quickly nudge stress back to a healthy range.
• Protect recovery. Quality sleep, nourishing food and intentional downtime keep your stress system flexible.
• Seek support early. Tools and people are available; using them is a strength, not a weakness.
  
   

Stress is unavoidable, but suffering is not. By knowing your personal sweet spot – and having tactics ready when you drift too high or too low – you can keep pressure working for you and safeguard long-term wellbeing.