Dr. Brian Hite, a renowned performance psychologist, coach, and Hollywood stuntman, helps individuals and organizations reimagine their relationship with pressure.
Stress is one of the most commonly discussed aspects of modern life, yet it remains one of the most misunderstood concepts. It is often used as a catch-all term to describe everything from feeling a bit anxious about a meeting to being overwhelmed by a long to-do list. However, not all of these experiences qualify as stress, especially when viewed through the lens of the transactional model of stress.
The transactional model of stress, developed by Lazarus and Folkman, is clear: stress arises when we perceive a situation as a threat and believe that we lack the resources to cope with it effectively. This simple but powerful concept helps clarify exactly what stress is and, just as importantly, what it is not.
What is stress?
According to the transactional model, stress is a psychological and physiological response to a situation that we perceive as a threat, one that exceeds our ability to cope. Stress is triggered only when we appraise a situation as dangerous, demanding, or overwhelming and simultaneously feel that we do not have the necessary resources, whether it is skills, time, or support, to handle it effectively.
The primary appraisal is where we first evaluate the situation: is this event a threat, a challenge, or something irrelevant? Secondary appraisal follows, where we evaluate our resources: do we have the tools, skills, or support to deal with this situation? If we feel inadequate, stress occurs. If we believe we can handle the situation, stress does not arise.
For example, consider a job interview. If you view the interview as a threat, perhaps you fear rejection or feel unprepared, and you perceive that you do not have the resources (skills, experience, or emotional support) to succeed, you will experience stress. Conversely, if you view the interview as an opportunity to demonstrate your skills, and you feel confident in your preparation, you will not experience stress, even if the situation is high-stakes.
What stress isn’t: Arousal, challenge, and excitement
Here’s where the confusion often lies. Stress is frequently conflated with feelings of excitement, arousal, or even challenge, emotions that can be associated with situations that provoke stress but are not stress themselves.
1. Arousal vs. stress
Arousal refers to our level of physiological activation or readiness. It is a state of being alert and energized, playing a role in how we react to challenges. Arousal can be helpful for performance, as it prepares our body to take action. For example, before a public speech, feeling a certain level of arousal (i.e., alertness, energy) can increase focus and drive, leading to better performance.
However, arousal does not equate to stress. Stress occurs when we perceive the demands of a situation as too much to handle, despite our arousal levels. A moderate level of arousal can enhance performance, but too much arousal, especially when coupled with the perception of threat, becomes distress, which can impair performance.
2. Challenge vs. stress
A challenge is another state often mistaken for stress. While stress arises when we feel overwhelmed by the demands of a situation, a challenge is something we perceive as an opportunity to grow or test our abilities. When we see a situation as a challenge, we perceive it as manageable and within our capabilities, even though it may still be high-stakes. This perception helps us handle the situation without stress.
Take an athlete preparing for a competition. If they perceive the event as a challenge, they may feel excited and motivated, not stressed. Their focus is on the opportunity to prove themselves, not the fear of failure. In contrast, if the same athlete perceives the event as a threat, perhaps due to high expectations or fears of losing, they may experience stress, leading to performance anxiety and poor results.
3. Excitement vs. stress
Excitement is a positive emotional response to something we perceive as stimulating or enjoyable. It is linked to anticipation or the prospect of something pleasurable. Stress, however, is a negative emotional state that arises when we believe we do not have the resources to cope with a perceived threat.
A great example of this difference is public speaking. The excitement of delivering a speech, due to the opportunity to share your ideas or inspire others, can energize and motivate you to perform well. However, if you start to perceive the situation as a threat, stress can arise. For instance, if you begin to worry that your voice might not be strong enough, or that you might stutter or forget what you need to say, these thoughts can lead you to believe you do not have the resources to manage the situation. It is this perception of insufficient resources, the belief that you are not prepared or capable, that creates stress, rather than the situation itself.
Instead of focusing on the excitement of communicating your message, the fear of failing to convey your ideas clearly triggers stress because you believe you cannot handle the demands of the moment.
Why stress happens: The perception of threat
Stress only occurs when we perceive a situation as threatening and simultaneously feel powerless to cope with it. The perception of a threat triggers the physiological and psychological responses that we recognize as stress, such as an increased heart rate, shallow breathing, anxiety, or a feeling of being overwhelmed. If the situation is not appraised as a threat, if we believe we have the resources to handle it, stress does not arise.
What we can do about stress: Using the FACTs™
So, how do we manage stress when we perceive a situation as a threat? The answer lies in shifting our focus and reassessing our resources. One way to do this is by applying the FACTs™ framework, Focus, Arousal, Confidence, and Tenacity, to shift the way we approach high-stakes situations. Here’s how each of these elements can help us manage stress:
1. Focus
Stress arises when we focus on the "what-ifs" and imagine worst-case scenarios. To combat this, we must focus on what we can control in the present moment. By bringing our attention to the task at hand, what’s happening right now, we eliminate distractions and reduce the perception of threat.
2. Arousal
Managing our energy levels is crucial when we’re under stress. When stress occurs, we often experience heightened arousal, which can impair performance. By using techniques like deep breathing or mindfulness, we can regulate our arousal levels, keeping our energy in the optimal zone for performance.
3. Confidence
Confidence comes from trusting in our skills and preparation. When we believe we have the resources to handle a situation, we shift our perception of it from a threat to a challenge. Building confidence in our abilities helps reduce stress by making us feel capable, not helpless.
4. Tenacity
Stress can make us want to give up or freeze. Tenacity helps us push through, even when things get tough. The more resilient we are, the less stress will hold us back. By cultivating persistence and the willingness to keep moving forward despite setbacks, we can manage stress and maintain our focus on the goal.
Conclusion
Stress is not something that happens just because we are busy or faced with a high-stakes situation. Stress arises when we perceive a situation as a threat and believe we don’t have the resources to handle it effectively. By understanding this, we can begin to separate stress from other emotional responses like arousal, excitement, or challenge. Once we recognize stress for what it is, a response to perceived imbalance, we can take proactive steps to reframe our perceptions, increase our resources, and focus on what we can control. Through these strategies, we can manage stress, reduce its harmful effects, and transform stressful situations into opportunities for growth and performance.
Read more from Brian Hite, Ph.D.
Brian Hite, Ph.D., Owner/ CEO of Brian Hite Global
Dr. Brian Hite, a renowned performance psychologist, coach, and Hollywood stuntman, helps individuals and organizations redefine their relationship with pressure. Drawing on over 30 years of experience in high-stakes environments, he empowers clients to dismantle the illusion of pressure, unlock clarity, and achieve peak performance. As the creator of the PressureX program and author of Begin Again: Utilize the Wisdom of Eastern and Western Ideologies to Achieve Your Full Potential, Dr. Hite is currently working on his next book, Flow Under Fire: A Stuntman’s Guide to Pressure.
Discover more about Dr. Brian Hite’s work and resources here.
