As a psychologist with years of research into human resilience, Dr. Kelly McGonigal reveals in her book The Upside of Stress (known as The Hidden Face of Stress in some editions) that stress doesn't have to be the enemy. Instead of fighting it, we can reframe it as a powerful ally. In her compelling 2013 TED Talk, she shares how viewing stress as excitement—not anxiety—leads to better health outcomes. Drawing from her expertise, here are five practical exercises to shift your perspective and harness stress productively.
Stress often arises because an event matters deeply to us—like a job interview, presentation, or competition. Worrying rarely helps, but excitement does. Try this: Instead of dreading that big interview, tell yourself, "This is the opportunity I've been waiting for—I'm going to crush it!" It feels challenging at first, but practice makes it natural, turning anxiety into fuel.
Stress is inevitable, so reserve it for what counts—and what you can control. Reassess your priorities: Place family, health, or personal growth at the top. This puts work challenges into perspective, freeing energy for meaningful goals rather than unproductive worry.
Stress touches everyone, even the boss. When overwhelmed by parenting, work, or relationships, remember you're not alone. Share your feelings—it releases tension and normalizes the experience, fostering connection and relief.
Under stress, it's easy to feel incompetent, but that's a distortion. Counter it by listing your assets. Prepping for an interview? Focus on your proven experience and skills that make you ideal, not potential gaps. This builds confidence and equips you to showcase your value effectively.
Dr. McGonigal advises always seeking the upside: In any stressor, ask, "What can I learn?" Even from mistakes—reflecting on them sparks hope, joy, and self-compassion, reducing future stress by turning setbacks into growth.
