Motivation and emotion/Book/2024/Stress mindset

Stress mindset:
What is stress mindset, why does it matter, how can it be cultivated?

Multimedia presentation (3 min)

Overview

Figure 1. Man presenting confidently. Imagine this: You have been chosen to pitch an important project to your company’s top executives, a moment which can make or break your career. As the meeting approaches, stress kicks in. You start imagining all the ways it could go wrong, losing both sleep and confidence. On the day of your presentation anxiety takes over, and you stumble through your pitch. Now, imagine a different approach. Instead of fearing the stress, you see it as a motivator. You use that nervous energy to prepare thoroughly, turning it into excitement. On the day of the pitch, you walk in with confidence, and deliver passionately (see figure 1). In both cases the stress is there, but your mindset determines the outcome.

Stress mindset refers to the underlying beliefs and attitudes individuals hold about the nature of stress, and whether they view it as something harmful that needs to be avoided at all costs (see figure 2), or as a beneficial challenge that can enhance performance, growth and well being. This mindset profoundly effects how people experience, perceive and respond to stressors in their lives, influencing their social, physiological and cognitive outcomes. Understanding and cultivating a positive stress mindset can transform the way we navigate challenges, reimagining stress from an adversary to an ally that can empower individuals to thrive under pressure.

Figure 2. Illustration of viewing stress as a threat

The following chapter explores the concept of stress mindset, explaining what it is and why it plays a crucial role in shaping our response to stress. From examining the significant impact it has on our physiological and psychological wellbeing, this chapter will highlight how a positive stress mindset can improve our performance, resilience and overall health. It will also cover practical strategies for cultivating a positive stress mindset, offering insights into how one can shift their perceptions of stress to harness its potential benefits and thrive under pressure. This chapter aims to provide a comprehensive understanding of stress mindset and its powerful influence in daily life, providing the tools to transform stress from a hindrance into a catalyst for growth and success.

Focus questions: What is stress mindset? Why is stress mindset important? What interventions are used to cultivate stress mindset?

What is stress mindset?

Stress mindset refers to how individuals perceive and respond to stress. Understanding stress mindset involves exploring key theories such as mindset theory, cognitive appraisal theory BPS model of challenge and threat. Each theory offers a framework to understand how people's beliefs about stress shape their responses and overall outcomes.

Defining stress mindset

Stress is a physiological and psychological response that occurs when an individual perceives a situation or event as challenging, demanding or threatening to their wellbeing. Stress mindset refers to the belief or attitude that an individual holds about the nature of stress and its effects on their health, performance and overall wellbeing (Avi et al., 2018). In the perception of stress, there are two main mindsets to be considered:

1. Stress is enhancing mindset (positive): This belief suggests that stress can have positive effects, such as; improving performance, increasing focus, fostering growth, and enhancing health. People with this mindset view stress as a challenge that can be beneficial and a necessary part of achieving goals and personal development (Crum et al., 2017).
2. Stress is debilitating mindset (negative): This belief suggests that stress is harmful and should be avoided, because it negatively affects health, decreases performance and leads to poor outcomes. People with this mindset view stress as a threat that overwhelms their resources and capabilities, leading to negative physical and psychological consequences (Crum et al., 2017).

Key theories

Mindset theory

Mindset theory refers to the beliefs individuals hold about the nature of their abilities and traits (Bernecker & Job., 2019). In the context of stress mindset, this theory explains how one's beliefs about stress influence their emotional and behavioural responses to it. Individuals with a fixed mindset believe that their traits, such as intelligence, abilities, or resilience, are static and unchangeable. When applied to stress, people with a negative stress mindset tend to see stress as an unchangeable and harmful force that will only result in negative outcomes (e.g., poor health or failure) (Bernecker & Job., 2019). Individuals with a growth mindset believe that their abilities can develop through effort, learning, and experience, applied to stress, someone with a positive stress mindset will view stress as something manageable, and they believe they can grow from stressful situations, seeing stress as a challenge or opportunity for growth rather than as a threat (Bernecker & Job., 2019).

Cognitive appraisal theory

Cognitive appraisal theory suggests that the way individuals appraise a stressful situation determines their emotional and physiological responses (Smith & Kirby., 2012). The appraisal process includes evaluating the significance of the stressor and assessing the resources available to cope with it. In the primary appraisal phases, a person assesses whether a situation is irrelevant, positive, or stressful. They then evaluate whether the event poses a threat to their well-being (threat appraisal) or an opportunity for growth (challenge appraisal)(Smith & Kirby., 2012). After assessing whether the situation is a threat or a challenge, a secondary appraisal phase begins where the individual evaluates their ability to cope with the situation (Smith & Kirby., 2012).This involves reflecting on the resources they have to deal with the stressor (e.g., skills, social support, time). If they appraise it as a challenge and believe they have the resources to handle it, they may experience eustress. If someone appraises a situation as a threat and feels they lack the resources to cope, they are likely to experience more negative stress.

Biopsychosocial model of challenge and threat

The BPS model of challenge and threat explains how individuals appraise stressful situations based on perceived demands and available resources. A challenge response occurs when resources are perceived as sufficient to meet demands, leading to adaptive physiological responses. Alternatively, a threat response occurs when demands exceed resources, leading to maladaptive physiological responses (Jamieson et al., 2018). This theory also holds biological aspects effecting stress mindset. In a challenge state, sympathetic-adrenal-medullary system is activated, leading to the release of adrenaline and noradrenaline, which prepare the body for action (Jamieson et al., 2018). In a threat state, the hypothalamic-pituitary-adrenal axis is activated, leading to the release of cortisol, a stress hormone associated with negative health outcomes when prolonged. The body's physiological resources are diverted to defensive processes, which interfere with the individual’s ability to engage effectively with the task (Jamieson et al., 2018).

Pop quiz Which of the following theories involves a secondary appraisal phase? Biopsychosocial (BPS) model of challenge and threat Cognitive appraisal theory Mindset theory Stress mindset theory

Why does it matter?

Stress mindset fundamentally influences how individuals perceive, experience and respond to stress; furthermore, impacting mental health, psychical wellbeing and performance in various settings.

Cognitive impact of stress mindset

Attention and focus

Stress mindset can significantly influence attention and focus, impacting their cognitive performance in various ways. Crum et al., (2013) found that individuals who viewed stress as beneficial are able to channel the arousal associated with stress into sustained concentration, resulting in a heightened alertness and focus under pressure. By viewing stress as a motivator, individuals are able to increase cognitive engagements and reduce distractions, which leads to more sustained focus during demanding tasks. Research suggests that a stress is debilitating mindset negatively affects focus. Keech et al., (2020) demonstrated that individuals with this mindset often experience impaired attention due to anxiety and cognitive overload, leading to frequent distractions. When stress is viewed as harmful, it triggers excessive worry, making it harder to filter out irrelevant information and concentrate on the task at hand.

Memory and learning

Stress mindset significantly impacts important aspects of learning and memory. Individuals who view stress as a challenge can enhance cognitive engagement and focus, ultimately improving the ability to absorb and retain information. Research by Crum et al., (2017) found that participants with a positive stress mindset reported greater increases in positive emotions during stressful tasks, which can facilitate memory encoding and learning. Positive emotions have been linked to better memory retention as it reduces cognitive interferences often caused by anxiety or fear. A negative stress mindset often impairs memory and learning by increasing these negative emotions, which disrupts focus and shortens the attention span, leading to insufficient coding of the information (Crum et al., 2017). Additionally, stress when perceived positively activates the release of certain hormones (cortisol and adrenaline) in appropriate amounts which strengthen the neural connections involved in memory formation (Keller et al., 2012). Conversely, when stress is viewed negatively, the body releases excessive amounts cortisol, which can overwhelm the hippocampus. This leads to impaired memory consolidation and retrieval making it more difficult to organise, store and recall information (Keller et al., 2012).

Performance and productivity

Stress mindset plays an influential role in building academic and workplace resilience, enabling individuals to handle challenging work, tight deadlines and high stakes assessments more effectively. In research conducted by Keech et al., (2018) found that enhanced stress mindset was positively correlated with proactive behaviours such as planning, time management and active problem solving allowing individuals to approach tasks systematically and avoid procrastination. By harnessing stress induced arousal, individuals with a positive stress mindset can enhance their focus and efficiency, leading to better task management and higher accuracy in completing tasks. Alternatively, those with a negative stress mindset often experienced impaired focus, increased errors and slower work rate due to feeling overwhelmed and distracted by negative emotions.

Case study Throughout her schooling, Emma viewed stress as a harmful, believing it hindered her ability to work effectively. During stressful periods she would procrastinate important assignments fearing failure. As a result, her productivity declined, and she regularly experienced burnout, negatively affecting the quality of her work and overall performance. During stress less week at her university, she attended a workshop where she learnt about stress mindset and began practicing strategies to reframe her thinking. Emma then started viewing stress as a challenge and an opportunity to grow. Now during stressful periods, Emma uses her heightened arousal to focus more deeply on her tasks, setting clear priorities and acting decisively. As a result, Emma's assignments were now delivered on time, and she noticed an increase in her confidence and composure.

The role of stress mindset on wellbeing

Psychological wellbeing

Possessing a positive stress mindset is detrimental in shaping psychological wellbeing. Individuals with a stress is enhancing mindset are less likely to suffer from depression and anxiety because they view stress as manageable and beneficial, therefore reducing the chronic worry and negative rumination that often accompany unwarranted stress (Huebschmann & Sheets, 2020). Research indicates that individuals with a positive stress mindset are more likely to engage in proactive coping strategies, such as problem solving and cognitive reframing, which allows them to manage stress effectively and recover more quickly from stressful events (Crum et al., 2013). This mindset also mindset fosters emotional resilience, allowing individuals to bounce back from adversity more quickly and effectively. In contrast, having a negative stress mindset has been found to increase emotional dysregulation, unwarranted anxiety and the use of maladaptive coping mechanisms which can lead to chronic stress and psychological disorders (Keller et al., 2012).

Physiological wellbeing

Stress mindset directly impacts physiological responses to stress and overall physical health. In their research Crum et al., (2017) found that participants with a positive stress mindset exhibited sharper increases in DHEAS levels during stress tasks, indicating physiological thriving. Individuals with this mindset are able to have a more adaptive physiological response to stress, including a more efficient cardiovascular response, characterised by higher cardiac output and lower vascular resistance, allowing the body to respond effectively without unnecessary strain. A positive stress mindset is also associated with healthy cortisol patterns, with appropriate peaks during stressful events with a quicker recovery afterwards. Those with a negative stress mindset instead experience prolonged elevated cortisol levels, contributing to chronic stress and its associates risks such as heart disease (Keller et al., 2012). A stress is enhancing mindset also leads to fewer perceived somatic symptoms such as headaches and fatigue (Keech et al., 2020). Additionally, this mindset promoted better immune function, reducing inflmation and aiding the body to fight infection (Dhabhar, 2014). Due to individuals who have a positive stress mindset experiencing less chronic stress and its harmful effects, overtime it may lower the risk of developing chronic health conditions such as heart disease and hypertension (Levine et al., 2021).

Pop quiz Which of the following is a key benefit of adopting a positive stress mindset? It causes individuals to overlook the negative aspects of stress entirely. It encourages avoidance of stressful situations to reduce anxiety. It promotes a more adaptive physiological response to stress, such as healthier cortisol levels and improved cardiovascular functioning. It leads to increased levels of chronic stress and burnout.

How can it be cultivated?

Cultivating a positive stress mindset involves actively shifting how individuals perceive and respond to stress, transforming it into a mechanism for growth. Through interventions like stress appraisal techniques, psychoeducation and mindfulness provides individuals with the tools to cultivate their stress mindset.

Transforming stress mindset

Stress reappraisal techniques

Stress reappraisal techniques are cognitive strategies aimed at changing how individuals perceived and respond to stress. Instead of attempting to completely eliminate stress, these techniques encourage individuals to reinterpret stress as a positive response that can enhance performance and wellbeing (Jamieson et al., 2018). This intervention technique can help individuals recognise and understand their physiological stress responses, what may initially be perceived as 'negative' symptoms of stress can be reinterpreted through education (Crum et al., 2017). By teaching individuals about the adaptive potential of these physiological responses, they can learn to view these signals as the body's way of preparing for effective action (Crum et al., 2017). Jamieson et al., (2018) proposed an integrated model for stress appraisal (see table 1), illustrating how stress reappraisal can help individuals move from threat responses to challenge responses.

Table 1. The proposed integrated model (Jamieson et al., 2018)

Component	Explanation
1. Acknowledge stress	Recognize the presence of stress as part of life rather than attempting to eliminate it. Acknowledging stress helps reduce the internal resistance that often exacerbates anxiety and distress.
2. Approach Stressful situations	Actively engage with stressors rather than avoiding them. This step encourages individuals to see stress as a factor that can enhance their ability to perform rather than something that hinders them.
3. Optimise stress responses	Use a combination of reappraisal techniques and mindset shifts to reframe stress in a positive light. By doing this, individuals can channel the energy generated by stress into productive action, which enhances cognitive flexibility, focus, and emotional stability.

Psychoeducation

Psychoeducation is a key intervention in cultivating a positive stress mindset by providing individuals with the knowledge and tools to reframe their understanding of stress. This kind of intervention can involve the use of real-world examples to illustrate how stress can be beneficial in certain high-pressure fields, (sports, surgery, politics, etc.) where individuals perform well under stress. According to Williams & Ginty., (2023) when combined with imagery, where individuals are asked to visualise themselves succeeding in stressful situations, it reinforces the message. This experiential learning technique helps participants internalise the concepts and apply them in real-life scenarios. Another critical component of psychoeducation is explaining that stress can lead to personal growth, resilience, and improved problem-solving skills. This redefinition helps people see stress not as a threat, but as a challenge that can foster learning and development (Jamieson et al., 2018). This concept aligns with a "growth mindset," where difficulties are seen as opportunities to grow and strengthen abilities (Horiuchi et al., 2018). Psychoeducation interventions can introduce coping strategies to help individuals manage stress more effectively. By teaching adaptive coping techniques like cognitive reframing, relaxation techniques, and time management, individuals are equipped with tools that help them handle stress productively (Horiuchi et al., 2018). When individuals feel they have effective strategies for managing stress, they are more likely to view stress as manageable and even enhancing.

Mindfulness techniques

Figure 3. Individual practicing mindfulness

Practicing mindfulness techniques is an integral aspect in cultivating a positive stress mindset, as it encourages individuals to observe their physiological and emotional responses to stress without immediate judgment or reaction. Through practices such as meditation or focused breathing (see figure 3), individuals can learn to recognise the signs of stress (such as increase heart rate or tension), without immediately interpreting these signals as negative or harmful (Crum & Lyddy, 2014). Mindfulness also facilities cognitive reappraisal, by helping individuals develop a pause between feeling stressed and reacting to it. By creating this mental space, individuals can respond to stress with intention rather than react impulsively, this then reduces the likelihood of viewing stress as overwhelming or debilitating and increases the chance of seeing it as something manageable( Crum & Lyddy, 2014).These techniques can also work to promote emotional regulation, when individuals are mindful they are better able to regulate their emotional responses to stress reducing the likelihood of experiencing negative emotions and being overwhelmed by anxiety or fear (Williams & Ginty, 2023). Regular mindfulness practice can build resilience by helping individuals develop a greater sense of calm and clarity in the face of stress.

Stress mindset for everyday life

To ensure sustained changes in stress mindset, interventions may need to include follow up interventions overtime. Ongoing reinforcement is particularly important in environments where stress is a constant presence such as workplaces or academic settings. Incorporating stress mindset interventions into employee wellness services and student support services, can provide individuals with the reinforcements they need to maintain a positive stress mindset over the long term. To produce more substantial and long lasting results, it is essential to use multiple techniques that engage both cognitive understanding and experimental rehearsal. Cognitive interventions can help individuals intellectually grasp the benefits of a stress-is-enhancing mindset, while experiential exercises such as mindfulness or stress reappraisal allow for the practical application of these concepts. Furthermore, interventions that address both the cognitive and emotional aspects of stress may be more effective than those that focus on only one dimension (Williams & Ginty, 2023. Addressing both how individuals think about stress and how they emotionally react to it can create more comprehensive and impactful results (Williams & Ginty, 2023). Combining cognitive learning with emotional regulation techniques can lead to more powerful shifts in stress perception, fostering long-term resilience and well-being.

Conclusion

Understanding and cultivating stress mindset can profoundly shape how individuals navigate life's challenges, transforming stress from something debilitating into a mechanism for growth. Promoting a positive mindset can enhance cognitive functions and improve both psychological and physiological wellbeing. Interventions such as stress reappraisal, mindfulness and psychoeducation are essential in transforming one's perception of stress into a more positive and constructive mindset. By employing these strategies in everyday life will help ensure long term results, allowing individuals to leverage the potential benefits of stress and thrive, even in the face of adversity.

See also

• Stress mindset (Book chapter, 2023)
• Stress (psychological)(Wikiversity)
• Stress management (Wikipedia)
• Stress inoculation (Book chapter, 2014)

References

Avi, N., Toker, S., & Heller, D. (2018). “If stress is good for me, it's probably good for you too”: Stress mindset and judgment of others' strain. Journal of Experimental Social Psychology, 74, 98–110. http://dx.doi.org/10.1016/j.jesp.2017.09.002

Bernecker, K., & Job, V. (2019). Mindset theory. Social psychology in action: Evidence-based interventions from theory to practice, 179–191. https://doi.org/10.1007/978-3-030-13788-5_12

Crum, A. J., Akinola, M., Martin, A., & Fath, S. (2017). The role of stress mindset in shaping cognitive, emotional, and physiological responses to challenging and threatening stress. http://dx.doi.org/10.1080/10615806.2016.1275585

Crum, A., & Lyddy, C. (2014). De‐stressing stress: The power of mindsets and the art of stressing mindfully. The Wiley Blackwell handbook of mindfulness, 948–963.

Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733. https://doi.org/10.1037/a0031201

Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research, 58, 193–210. https://doi.org/10.1007/s12026-014-8517-0

Horiuchi, S., Tsuda, A., Aoki, S., Yoneda, K., & Sawaguchi, Y. (2018). Coping as a mediator of the relationship between stress mindset and psychological stress response: A pilot study. Psychology Research and Behavior Management, 11, 47–54. https://doi.org/10.2147/PRBM.S150400

Huebschmann, N. A., & Sheets, E. S. (2020). The right mindset: stress mindset moderates the association between perceived stress and depressive symptoms.https://doi.org/10.1080/10615806.2020.1736900

Jamieson, J. P., Crum, A. J., Goyer, J. P., Marotta, M. E., & Akinola, M. (2018). Optimizing stress responses with reappraisal and mindset interventions: An integrated model. Anxiety, Stress, & Coping, 31(3), 245–261.https://doi.org/10.1080/10615806.2018.1442615

Keech, J. J., Hagger, M. S., O’Callaghan, F. V., & Hamilton, K. (2018). The influence of university students’ stress mindsets on health and performance outcomes. Annals of Behavioral Medicine, 52(12), 1046–1059. https://doi.org/10.1093/abm/kay008

Keech, J. J., Cole, K. L., Hagger, M. S., & Hamilton, K. (2020). The association between stress mindset and physical and psychological wellbeing: Testing a stress beliefs model in police officers. Psychology & Health, 35(11), 1306-1325. https://doi.org/10.1080/08870446.2020.1743841

Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Creswell, P. D., & Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health psychology, 31(5), 677. https://doi.org/10.1037/a0026743

Levine, G. N., Cohen, B. E., Commodore-Mensah, Y., Fleury, J., Huffman, J. C., Khalid, U., ... & American Heart Association Council on Clinical Cardiology; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular and Stroke Nursing; and Council on Lifestyle and Cardiometabolic Health. (2021). Psychological health, well-being, and the mind-heart-body connection: a scientific statement from the American Heart Association. Circulation, 143(10), e763–e783. https://doi.org/10.1161/CIR.0000000000000947

Smith, C. A., & Kirby, L. D. (2012). Affect and cognitive appraisal processes. In Handbook of affect and social cognition (pp. 76–93). Psychology Press.

Mansell, P. C. (2021). Stress mindset in athletes: Investigating the relationships between beliefs, challenge and threat with psychological wellbeing. Psychology of Sport and Exercise, 57, 102020. https://doi.org/10.1016/j.psychsport.2021.102020

Williams, S. E., & Ginty, A. T. (2024). Improving stress mindset through education and imagery. Anxiety, Stress, & Coping, 37(4), 419–427 https://doi.org/10.1080/10615806.2023.2279663

External links

• The best athletes believe that stress is a good thing (The conversation)
• What if stress was something that could work in your favour (Psychology today)
• Rethinking Stress: Why Stress Mindsets Matter (Youtube)
• Mindset Matters: How to Embrace the Benefits of Stress (Stanford business)
• Embracing 'stress mindset' is actually a good thing for athletes (Earth.com)