Moderate Levels of Stress Enhance Your Performance, Productivity, and Well-Being

Remember the tale of Goldilocks and the Three Bears? “This porridge is too hot!” “This porridge is too cold!” “This porridge is just right!” Unbeknownst to your younger self, elements of this nineteenth-century English fairytale are analogous to the relationship between the levels of stress you experience and your level of productivity. That is, we know that a person’s performance quality is impacted by the amount of pressure they experience while completing a task. The key to optimal performance is not for the amount of stress to be too much or too little but just right.

The Yerkes-Dodson Law

In the early 1900s, psychologists Yerkes and Dodson formulated the Yerkes-Dodson Law to elucidate the correlation between stress and performance. Imagine a bell curve with stress levels plotted on the horizontal axis and productivity on the vertical axis. As the name suggests, this graph resembles a bell or hill, showcasing the relationship between stress and performance. Yerkes and Dodson discovered that low- and high-stress levels lead to diminished productivity. It is in the middle range of the bell curve, with moderate stress levels, where productivity and performance quality are at their peak. This phenomenon can be attributed to the impact of stress on the central nervous system’s arousal level, influencing alertness, concentration, motivation, problem-solving, and higher-level cognitive functions.

Too Little Stress Leads to Apathy

It may seem as though being “stress-free” or having very little stress can lead you to be your best self. However, according to the Yerkes-Dobson Law, this assumption may not hold true, especially in the context of task performance. When faced with minimal pressure to complete a task, individuals often experience feelings of apathy and lack of motivation. This lack of urgency may result in careless oversight and a failure to detect errors. Moreover, individuals are less inclined to challenge themselves, limiting their potential for skill development and growth. Alternatively, they may procrastinate or avoid tasks altogether, perceiving them as inconsequential due to the absence of pressure.

Too Much Stress Leads to Underperformance and Burnout

Some of us may believe that increased stress leads to heightened performance. While there is truth to this notion, there’s a tipping point where excessive stress overwhelms the mind and body. When stress levels soar, the body’s sympathetic nervous system, responsible for the fight or flight response, becomes hyperactive. This physiological response redirects blood flow from the prefrontal cortex, impairing higher-level thinking, to the limbic system and brain stem (i.e., the fight or flight centers of the brain). Consequently, clarity of thought diminishes, and emotions like anger, anxiety, and panic may intensify. In such a state, individuals struggle to focus and may resort to procrastination as a coping mechanism. Prolonged exposure to overwhelming stress can ultimately lead to burnout, further exacerbating the detrimental effects on mental and physical well-being.

The Sweet Spot: Just Enough Stress

Optimal stress levels give the nervous system the ideal amount of arousal for maximum motivation, focus, cognitive processing, problem-solving, working memory, and physical performance. When the sympathetic nervous system reaches a balanced level of arousal, achieved through manageable stress levels, both the mind and body are poised to function optimally. Individuals are primed to excel, learn, and cultivate new skills within this zone. However, it’s essential to acknowledge that operating within this optimal zone may still entail some discomfort from stress. Leaning into the discomfort of just enough stress is key to surviving and thriving.

Mindful Management of Stress

Stress can stem from both internal factors (e.g., anxiety about one’s value in the workplace) and external factors (e.g., regularly working long hours). Additionally, while some stress originates from the work environment, other sources may arise from personal life circumstances. Whether the source of stress is internal, external, or comes from work or your personal life, it is important to monitor your stress levels and take inventory of where it comes from.

When stress becomes overwhelming, it’s essential to identify which stressors are within your control. Consider what tasks or responsibilities you can delegate, downsize, or even decline to alleviate stress. Taking proactive steps to manage stressors effectively can significantly improve overall well-being and productivity.

Disengaging Apathy by Reconnecting with Purpose

If you’re experiencing disengagement or apathy toward your work (or your life in general), it’s crucial to explore what changes can reignite your passion. Reflect on your core values (or things that matter most to you) both in your personal and professional life. If you are unsure how to do this, a simple internet search for “values inventories” can point you to some helpful tools. Make a list of five to ten of your top values. Go through your list and ask yourself how connected you have felt to each of these values recently. For the ones you feel more distant from, develop a plan to reconnect with these values, whether through adjustments in your work environment or personal life. You can reignite your motivation and find renewed purpose by aligning your actions with what matters most.

Having a moderate level of stress is essential for unlocking one’s full potential. By embracing just enough stress, practicing mindful stress management, and aligning actions with core values, individuals cultivate a harmonious balance that fosters peak performance and fulfillment.