Stress is often framed as something to avoid – a negative force linked to burnout, fatigue and overwhelm. But that view is incomplete.

Not all stress is harmful. In the right context, it sharpens focus, drives action and fuels growth. In fact, research shows that short-term stress can enhance focus and performance. Rather than asking how to eliminate stress, a more useful question is: How can we use it to become stronger, sharper and more resilient?

The answer starts with one key idea: Stress isn’t simply good or bad – it exists on a range.

The dual nature of stress

On one end, stress can be energizing – helping us meet deadlines, adapt to challenges and perform under pressure. This form of stress supports resilience and progress.

On the other, when stress becomes chronic or goes unrecognized, it can wear down both physical and mental well-being.

The goal is not to remove stress entirely, but to keep it within a range the body and mind can handle effectively.

Understanding your capacity: The ‘plate’ perspective

Whether stress builds you up or breaks you down depends on your capacity.

Imagine your ability to handle stress as a plate. A smaller plate fills quickly – just a few demands feel overwhelming. A larger plate can carry more without spilling over.

This “plate size” is not fixed. It is shaped by:

• Sleep quality
• Physical health
• Daily habits
• Support systems
• Mindset

Capacity can be expanded. Most people try to reduce what’s on their plate – another strategy is to expand the plate.

Hidden stress: How it builds and how to catch it early

Not all stress is obvious – and the stress you don’t notice often quietly reduces your capacity.

It may show up subtly:

• Disrupted or inconsistent sleep
• Persistent fatigue
• Looking tired even after rest
• Muscle tension, particularly in the neck and shoulders
• Reduced motivation or focus

Because these signals are easy to overlook, stress builds gradually. It’s like driving with an underlying issue while strain accumulates beneath the surface. Over time, this can lead to:

• Burnout
• Tension
• Reduced performance
• Lower resilience

These signals are your early warning system. The earlier you recognize them, the easier it is to adjust.

Early signs may also appear in objective markers, such as elevated hs-CRP (high-sensitivity C-reactive protein, a marker of inflammation) on bloodwork. Working with a qualified healthcare provider – such as your physician or naturopathic doctor – can help identify and address underlying stress early.

Using stress effectively

Recognizing these signals is only the first step. What if stress is not something to avoid or manage, but something to understand and respond to?

In many cases, stress is a signal:

• That something matters
• That attention is required
• That change or growth is taking place

Handled well, it creates momentum – driving action and focus. But insight alone isn’t enough. To use stress effectively, you need the capacity to handle it – and that capacity is built daily.

1. Consistent, restorative sleep: Prioritize a regular sleep schedule by going to bed and waking up at the same time each day. If you consistently wake up feeling unrefreshed despite adequate sleep, consider speaking with your healthcare provider about possible underlying issues such as sleep apnea, which is common (30 to 50 per cent) in adults older than 50.

2. Physical movement: Aim for at least 150 minutes of moderate exercise per week. Movement helps regulate stress hormones, improve heart rate variability and increase overall stress tolerance.

3. Balanced nutrition: Support your body with nutrient-dense meals and hydration. B vitamins play a key role in stress regulation, particularly during chronic stress. When supplementing, use methylated forms for better absorption. Adaptogenic herbs, such as ashwagandha or ginseng, may also support the body’s stress response.

4. Intentional learning: Engage in reading or activities that challenge the mind – especially personal development. Focus on applying what you learn, not just consuming information.

5. Evening gratitude: Persistent nighttime thinking can interfere with the body’s ability to unwind. Spending two to three minutes before bed reflecting on a few positive experiences helps redirect attention and calm the nervous system, supporting better sleep and emotional balance.

These habits don’t eliminate stress – they build resilience, allowing the body and mind to respond more effectively.

A personal perspective: When stress becomes momentum

I experienced this shift in perspective during one of the most challenging periods of my life.

After years of building a business, it was lost to a fire. In a single moment, everything I had worked toward was gone, and I had to start over.

The stress that followed was immediate and intense – uncertainty, pressure and the weight of rebuilding. It would have been easy to feel defeated. Instead, that pressure became a turning point.

It sharpened my focus and clarified my priorities. I rebuilt – creating something stronger than before.

That experience reshaped how I understand stress and reinforced a simple truth:

Stress is not always what holds us back. At times, it is what moves us forward.

One of my guiding beliefs is this: Everything happens at the exact moment for a reason – and serves us in areas where we need growth.

Rethinking stress

Stress itself is not the problem – how we respond to it is.

Ignored, stress leads to strain. Recognized and used effectively, it becomes energy, direction and progress.

The difference lies in awareness – and the choice to engage with stress rather than resist it.

As pastor Charles R. Swindoll famously put it, “Life is 10 per cent what happens to you and 90 per cent how you react to it.”