Stress is a natural part of life. Yet for many of us, it feels like a burden—something to avoid, fix, or suppress. But what if stress could be something more? What if, instead of being a source of overwhelm, it became a source of power?
As a yoga teacher and life coach, I’ve worked with countless individuals navigating stress—students, professionals, parents, creatives. And one of the most transformative mindset shifts we explore is this: stress is not inherently bad. In fact, under the right conditions, it can help you grow, sharpen your focus, and move you forward.
Let’s take a deeper look at how to work with stress, rather than against it.
Understanding the Two Types of Stress: Eustress vs. Distress
Not all stress is harmful. Psychologists distinguish between two main types: eustress and distress.
- Eustress is positive stress. It’s the energizing feeling before a big presentation, the adrenaline before a competition, or the pressure that motivates you to prepare, grow, or step up. It’s challenging—but in a way that feels meaningful and manageable.
- Distress, on the other hand, is negative stress. It creates feelings of helplessness, anxiety, and overwhelm. This is the kind of stress that disrupts sleep, digestion, focus, and emotional regulation.
The key difference lies in perception. When we interpret stress as a threat, it often becomes distress. When we see it as a challenge or a signal, we can engage with it more constructively.
The Body’s Wisdom: A Physical Perspective
Consider how stress impacts the body during exercise. When you lift weights or stretch a muscle, you’re creating controlled tension. That tension breaks the muscle fibers slightly, which then rebuild stronger. This is a form of eustress—it’s temporary, intentional, and ultimately strengthens the system.
However, overtrain without rest or proper nutrition, and the same stress becomes damaging. The body loses resilience rather than gaining it.
Emotional and psychological stress functions in a similar way. When we listen, pause, and respond intentionally, stress becomes a source of insight and strength. When we push through mindlessly, it becomes a drain.
So What Is Your Stress Trying to Tell You?
Most people try to eliminate stress without ever asking: What is this stress trying to communicate? That question alone can shift your relationship with stress from adversarial to collaborative.
Let’s walk through practical steps you can take to engage with stress as a teacher—one moment at a time.
1. Start Small: Gentle Awareness Over Forceful Change
One of the biggest mistakes people make is trying to overhaul everything all at once. Real transformation begins with small, approachable steps.
Next time you notice yourself feeling stressed, try simply taking one conscious breath. Or ask, “What is the most supportive thing I can do for myself right now?” These micro-moments of awareness create the foundation for bigger shifts.
2. Bring the Body Into the Conversation
Stress often speaks first through the body. Placing your hands on your heart or belly and asking,
“Where am I feeling this in my body?” or
“How can I move with this energy—or move it out?”
can reconnect you to the innate intelligence of your nervous system.
Your body often knows what you need before your mind does. The problem is, we’re frequently too distracted to notice. Think about this: how many times have you pushed through work even though your body was hungry, or did you need a walk or a nap? Or stayed in a heated conversation even though your gut was saying, “Take a break.”
Creating a pause to listen to your body gives you the opportunity to regulate before you react. Listening to your body is a skill. One that gets better with practice.
3. Identify Your Stress Response Pattern
The nervous system has four primary survival responses: fight, flight, freeze, and fawn.
- Fight: You become reactive, irritable, or confrontational.
- Flight: You avoid, distract, or escape.
- Freeze: You shut down or feel paralyzed.
- Fawn: You people-please to maintain peace.
We each tend to default to one or two of these patterns. They are often rooted in earlier life experiences and may have once protected us. But if we aren’t aware of them, they can limit how we respond to present-day stress.
Start noticing: What’s your default reaction when stress hits?
4. Ask: “Is This Familiar?”
Many stress responses are an echo from the past. When you find yourself triggered, ask:
“Have I been here before?”
“How did I respond—and how did it work out?”
Try to recall moments when you successfully navigated a similar challenge. What strengths did you use? Who supported you? This is not about reliving the past but about mining it for useful evidence that you are capable and resilient.
5. Use the Best-Case/Worst-Case Framework
One practical way to shift perspective is to write down the following:
- Worst-case scenario
- Best-case scenario
- Most likely outcome
This exercise often reveals that our distress is rooted in assumed fear, not fact. Clarifying your thoughts can reduce emotional intensity and guide more grounded decision-making.
6. Ask: “Is This Really True?”
Sometimes, the thoughts that drive our stress aren’t actually true. They are old beliefs—often formed in childhood or shaped by earlier relationships. Just because it feels true doesn’t mean it is.
When you catch yourself thinking, “I’ll fail,” or “They’ll be disappointed in me,” pause and ask:
“Is that really true—or is it a fear I’ve carried for a long time?”
Getting clear on what’s real—and what’s recycled—allows you to respond from the present moment, rather than from old narratives.
7. Practice Doing the Opposite
If you want to change your outcome, try experimenting with your approach. Ask:
“What would happen if I responded differently this time?”
If your default is silence, try speaking up. If you usually take charge immediately, try observing first. It’s an experiment, not a rule. You’re simply gathering data to see what works better. Sometimes, just switching up your pattern is enough to create a breakthrough.
8. Embody an Avatar Version of Yourself
Imagine a version of yourself who is confident, calm, and capable of handling the current stressor. Ask:
- What would this version of me wear?
- How do they carry themselves?
- What would their energy be like?
You’re not pretending to be someone else—you’re tapping into the traits you already possess but may not fully express under pressure. Combining these qualities with your own wisdom creates a powerful inner ally.
9. Ask: “How Do I Feel? What Do I Want?”
When stress clouds your thinking, it can help to return to two core questions:
- “How do I feel?”
- “What do I want?”
These questions re-center your awareness and clarify your next steps. From here, you can respond from intention, not reaction or an old belief or pattern.
10. Remember What You Can—and Can’t—Control
If someone else’s behavior is creating stress, remind yourself:
“I can’t control them—I can only control myself.”
Trying to manage someone else’s emotions or reactions is exhausting. Redirecting that energy toward how you want to show up gives you power and peace.
From Pressure to Power: The Yoga of Stress
In yoga, we speak often of the pause—the still point between inhale and exhale, action and reaction. That pause is where we regulate, where we choose, where we transform.
Some people turn pressure into paralysis. Others use it as momentum. The difference lies not in the stress itself, but in how we meet it.
When we bring awareness to our body, examine our patterns, and choose intentional responses, stress becomes not just manageable—but meaningful.
Final Reflection
Stress is not always a sign that something is wrong. It can be a sign that something matters. With the right tools and perspective, it can push us toward clarity, growth, and alignment.
So, the next time you feel stress rising, pause. Ask what it’s here to teach you. Then listen—your body, your breath, and your inner wisdom may have more answers than you think.
Much love & health,
Carrie
Would you like guided breathwork or somatic practices to help integrate these tools? I’d be happy to share those with you. Let’s build your stress resilience—together. Let’s chat and see if Embodied Yoga Life Coaching is right for you.