We often talk about stress as something to be avoided. However, from a psychological perspective, stress is a natural physiological response designed to help us navigate challenges. At Prosper Health Collective, our psychologists often work to help clients understand the “stress curve”.
This model shows that there is actually an optimal level of stress that helps us focus and perform. The difficulty arises when stress tips over from being motivating into overwhelming.
What is the Relationship Between Stress and Performance?
The relationship between stress and performance suggests that peak performance and motivation is achieved when we experience a moderate amount of pressure and stress. When stress is too low, we might feel bored, unmotivated, or inactive — a bit of a couch potato. We may find it difficult to start tasks or find meaning in our daily responsibilities.
As the pressure increases, so does our focus and efficiency. This middle ground is often called the “sweet spot” or optimal arousal. In this state, we might notice physiological changes — such as a slightly faster heart rate or increased alertness. For an adolescent preparing for a performance or an adult managing a project at work, this level of stress provides the energy needed to meet the challenge. However, the curve reminds us that this benefit is not infinite. If the pressure continues to rise beyond this point, performance begins to decline, and the stress starts to become harmful.
The 4 Stages of the Stress Curve
To better understand your own experience, it can be helpful to break the stress curve down into four distinct stages. Recognizing which stage you are in allows you to apply the right strategies before reaching a point of crisis.
The first stage is Inactivity. This occurs when there is very little challenge or stimulation. While it might sound relaxing, prolonged inactivity can lead to a lack of purpose or low mood.
The second stage is Optimal Stress. This is the peak of the curve where you feel engaged and capable. You are meeting your demands with a sense of flow and competence.
The third stage is Overload. At this point, the demands being placed on you exceed your internal resources. You might notice that you are working harder but achieving less. This is the stage where many people seek support, as they notice the first signs of being overwhelmed.
The fourth stage is Burnout. This is the downward slope of the curve where exhaustion sets in. In this stage, the body and mind are no longer able to sustain the level of arousal required, leading to physical and emotional depletion.
How Can I Tell if My Stress is Becoming Harmful?
Recognising when stress has tipped from “helpful” to “hurting” is essential for long-term well-being. Harmful stress often manifests in physical, emotional, and cognitive symptoms that persist even after a stressful event has passed.
Physically, you might notice persistent headaches, muscle tension, or changes in your sleep patterns. For adolescents, this might look like frequent stomach aches or feeling “tired but wired.” Emotionally, harmful stress often leads to increased irritability, feelings of hopelessness, or a sense of dread.
Cognitively, you may find it difficult to concentrate or make simple decisions. When you move into the overload phase of the curve, your executive functioning — the part of the brain responsible for planning and logic — can become less efficient. If you find that you are constantly worried or unable to “switch off”, it may be a sign that your nervous system is stuck in a state of high arousal.
How a Psychologist Can Help You Navigate Chronic Stress
If you feel that you have been sitting on the downward slope of the stress curve for some time, seeking professional support can provide a way forward. Psychologists work with individuals to identify the specific triggers that push them into overload and develop a personalized toolkit for regulation.
At Prosper Health Collective, we take a neuroaffirming and strengths-based approach to stress management. This means we look at how your unique nervous system processes information and stress. Rather than simply trying to “remove” stress, we work on expanding your capacity to handle life’s challenges and learning how to move back toward the optimal zone of the curve.
If you are ready to explore how to manage your stress levels and improve your quality of life, you can reach out to our team to discuss how we can support you