This article is brought to you as part of the ASCAP Wellness Program.

When you think of stress, you probably get a shiver down your spine. Stress is the body's "physical or mental response to an external cause," which could look like anything from trying to meet a tight deadline to struggling to balance too many projects at once. But while stress gets a bad rap, it isn’t always a bad thing. In fact, according to Rayni Collins, a licensed professional counselor who specializes in helping creatives and artists, there is such a thing as “good” stress, and it can actually be quite beneficial to creators.

Taking advantage of “good” stress first requires you to understand how to identify it, so let’s start by delving deeper into the nuances of "good" and "bad" stress. This will help you understand the differences between the two and begin cultivating a healthier relationship with stress. Learning to distinguish between the two and capitalize on stress can be massively advantageous for creators, says Collins, and enable you to make the most of its benefits while minimizing its detrimental effects.

“Bad” vs. “Good” Stress

Let’s think back to what stress is: A physical or mental response to something that’s happening in your life. While both “bad” and “good” stress cause your body to release stress hormones like cortisol and adrenaline, they can have different effects on your body. Essentially, it comes down to the way you’re perceiving that stress and how you handle it.

Take “bad” stress, for example. When most people talk about stress, this is the kind they're dealing with. “While small doses of stress, represented by cortisol, can be beneficial, excessive stress depletes the body's resources and impairs its ability to function optimally,” says Collins. When you experience it often, it zaps your energy, causes overwhelm and leaves you a bundle of nerves.

According to Collins, when “bad” stress reaches a tipping point, it can become toxic. Prolonged, chronic stress can wreak havoc on your body, putting you at a higher risk of numerous health issues, including anxiety, depression, headaches and sleep and digestive problems. It can also lead to a cascade of harmful consequences for creators. “Many creators experience a cycle of overwork, resulting in inadequate sleep, poor dietary habits, dehydration and physical and mental stagnation,” she says. “This negative loop impedes progress and often leads to negative emotions such as self-doubt and shame.”

Okay, now let’s talk about “good” stress. Collins says stress in measured doses can be essential for optimal functioning and even serve as a driving force for creators, “aiding in energy regulation, cognitive acuity and overall performance.” But here’s the deal: This type of stress is typically short-term, well-managed stress – think preparing for a performance or tackling a creative challenge. It’s something that can add value to your life versus something that totally drains your energy and motivation.

“When managed in moderation, the physiological response of stress, including the release of cortisol, can be harnessed as motivation toward finishing tasks and achieving goals,” says Collins. “This pressure can propel individuals to meet their standards, provided those standards are realistic.”

So don't be afraid of the "good" stress: It can give you an extra boost of motivation to achieve your dreams. It can also make you more resilient, allowing you to better handle any obstacle that gets thrown in your way. But if you feel like you’re dealing with more “bad” than “good” stress, there are ways to reduce it to maintain your well-being.

3 Ways to Reduce “Bad” Stress

1. Understand Your Stress Threshold

First things first: It’s super important to understand how much stress your body can handle and be able to identify when you’re reaching your limit. “Understanding your stress threshold is crucial. Recognize the signs of manageable stress, but also be mindful of when it becomes overwhelming,” says Collins. “Our bodies often provide clear signals, such as elevated heart rate, racing thoughts, shallow breathing and tension in the shoulders. Listen to these cues.”

2. Stay Grounded and Focused

Having good people in your life can be incredibly helpful in managing stress. “Surround yourself with positive influences that keep you grounded and focused,” says Collins. “Lean on supportive individuals or activities that remind you of your purpose and identity.” Not only can these people help alleviate stress, but they can also provide encouragement and perspective, fostering resilience and emotional well-being.

3. Take Breaks

One of the easiest ways to reduce the amount of “bad” stress you’re dealing with is to simply give yourself time for breaks. This gives your body the chance to unwind and release any pent-up tension. “Even though it may be challenging to step away from tasks, it's vital for your well-being,” says Collins. “Hydrate, nourish yourself, rest, take a walk or engage in another activity.” If you make these feel-good activities just as much of a priority as everything else on your to-do list, it won’t be long before you notice your stress melting away.