Why do Some People Thrive and Some Struggle in Stressful Situations?

Stress is something we all face at different points in our lives. Whether it's pressure at work, personal challenges, or unexpected events. Stress can take a toll on our mental and physical well-being, leading to problems like anxiety, depression, headaches, muscle tension, and even heart disease. But have you ever wondered why some people seem to thrive under pressure while others crumble?

Let's start by understanding what stress really is and how it affects us. Stress is our body's natural response to any demand or threat. When we encounter a stressful situation, whether it's a tight deadline or a sudden change in plans, our body releases hormones like adrenaline and cortisol, gearing us up for action. This is known as the ‘fight-or-flight response’, a primal instinct that helps us deal with perceived danger.

The fight-or-flight response triggers a series of physiological changes in our body, preparing us to either confront the threat head-on or flee from it. Our heart rate increases, pupils dilate, muscles tense up, and our senses become heightened. These changes are meant to give us the strength and agility needed to survive in dangerous situations.

However, not all stress is the same, and not everyone responds to it in the same way. Our individual differences in personality and upbringing play a significant role in how we perceive and respond to stress. For example, someone who has experienced trauma in the past may be more sensitive to stressors, while others may have developed coping mechanisms that help them stay calm under pressure.

The Yerkes-Dodson Law: Finding the Balance

A key concept in understanding the relationship between stress and performance is the Yerkes-Dodson Law. This law proposes that there is an ideal level of arousal or stress at which ourperformance is at its peak [1]. The image below shows how different levels of stress relate to our performance.

The left end of the graph represents when there is too little stress. In this case, we may feel bored or disengaged, leading to subpar performance. The right end of the graph represents when there is too much stress. This situation, on the other hand, can overwhelm us, impairing our ability to think clearly and make effective decisions.

For example, athletes often experience a heightened state of arousal (e.g., excitement, adrenaline) before a competition, which can enhance their focus, reaction time, and physical performance. But on the other end, if the arousal level becomes too high, it can lead to jitteriness, poor decision-making, and decreased performance.

In other words, there's a sweet spot in the middle where we're sufficiently stimulated to perform at our best. This sweet spot really varies from person to person and depends on factors like the nature of the task and our individual tolerance for stress. Understanding our own stress-response curve can help us manage our stress levels more effectively and optimize our performance.

Image Source: Yerkes-Dodson Law: Inverted U-relationship between stress/arousal level and performance (Teigen, 1994).

The Power of Resilience

One key factor that determines whether we thrive or struggle in stressful situations is resilience. Resilience refers to our ability to bounce back from adversity and overcome challenges. It's like having a mental and emotional armor that shields us from the negative effects of stress.Psychological traits such as optimism, adaptability, and perseverance contribute to resilience [2]. People who are resilient tend to see setbacks as temporary and setbacks as opportunities for growth. They have a strong sense of self-efficacy, believing in their ability to overcome obstacles and achieve their goals.

Strengthening resilience is like building a muscle – it takes practice and effort, but it's totally doable! Here are some ways to boost your resilience:

1. Stay Positive: Focus on the good things in your life, even when times are tough. Try to find the silver lining in difficult situations and remind yourself that setbacks are temporary.

2. Adaptability: Be flexible and open to change. Life is full of ups and downs, and being able to adapt to new circumstances can help you bounce back from setbacks more easily.

3. Problem-Solving Skills: Instead of getting stuck in negative thoughts, try to find solutions to your problems. Break big challenges into smaller, manageable steps to overcome them.

4. Seek Support: Don't be afraid to lean on friends, family, or a therapist when you need help. Having a strong support network can provide emotional reassurance and practical assistance during tough times.

5. Self-Care: Take care of your physical and mental health by eating well, exercising regularly, getting enough sleep, and practicing relaxation techniques like deep breathing or meditation.

6. Learn from Setbacks: View failures and setbacks as opportunities for growth and learning. Instead of dwelling on past mistakes, focus on what you can learn from them and how you can improve in the future.

The Role of Mindset in Stress Management

Our mindset also plays a crucial role in how we manage stress. Mindset refers to the way we think about things and how it shapes our attitudes and actions. For example, if we have a positive mindset, we might see challenges as opportunities to learn and grow. But if we have a negative mindset, we might see the same challenges as problems that are too big to overcome.

A growth mindset, coined by psychologist Carol Dweck, is the belief that our abilities and intelligence can be developed through dedication and hard work [3]. People with a growth mindset are more likely to view challenges as opportunities for learning and growth, rather than threats to their self-esteem. By cultivating a growth mindset, we can shift our perspective on stress from one of fear and avoidance to one of curiosity and resilience. Instead of seeing failure as a reflection of our inadequacy, we can see it as a stepping stone to success.

Environmental and Social Factors

In addition to our internal resources, our environment and social support networks also play a significant role in how we manage stress. Research has shown that having strong social connections and a supportive community can buffer the negative effects of stress [4].

Factors such as socioeconomic status and cultural background can also influence how we perceive and respond to stress. People from marginalized communities may face additional stressors related to discrimination and inequality, making it harder for them to cope with everyday challenges.

Strategies for Thriving in Stressful Situations

So, how can we thrive in stressful situations? The strategies discussed earlier about how to strengthen resilience can also apply to dealing with stressful situations. Ex. Staying positive, being adaptable and problem-solving, seeking support and practicing self-care. While the steps may be similar in both situations, the biggest difference lies in the time it takes for the actions to show results.

The goals of the strategies that help us get through stressful situations are directed towards navigating immediate stressors and maintaining well-being during difficult times. Whereas, developing resilience is more long-term concern rather than managing stress in the moment. You can think of resilience strategies as those that become an ingrained part of you or a habit that you don’t have to actively think about. Both are important for overall well-being and can complement each other in helping individuals navigate life's ups and downs.

Sources Used

1. Corbett, M. (2015). From law to folklore: Work stress and the yerkes-dodson law. Journal of Managerial Psychology, 30(6), 741-752. doi:https://doi.org/10.1108/JMP-03-2013-0085

2. Kassymova, G.K., Arpentieva, M.R., Zhigitbekova, B.D., Schachl, H., Kosherbayeva, A.N., Aganina, K.Z., Vafazov, F.R., Menshikov, P.V., Golubchikova, M.G., &Korobchenko, A.I. (2023) Building resilience in students: managed and minimised stress in students. OBM Neurobiology, 7(4):193. doi:10.21926/obm.neurobiol.2304193.

3. Claro, S., Paunesku, D., & Dweck, C.S. (2016). Growth mindset tempers the effects of poverty on academic achievement. PNAS, 113(31), 8664-8668. https://doi.org/10.1073/pnas.1608207113

4. Clarke, T. K., Nymberg, C., & Schumann, G. (2012). Genetic and environmental determinants of stress responding. Alcohol research : current reviews, 34(4), 484–494.