Perspective

One of the most notable scientific findings in recent decades regarding health is that our beliefs can determine how difficult situations affect us. In a study of over 28,000 U.S. adults, Keller et al. (2012) found that individuals who experienced high amounts of stress and believed that stress would affect their health were 43% more likely than normal to die prematurely. Remarkably, those who reported a lot of stress but did not think that their health would be impacted by it actually had a lower risk of dying. In other words, stress can increase your risk of mortality, but only if you think it will.  

These and other similar findings have prompted researchers to investigate whether the harmful effects of stress, which is a common form of discomfort, can be limited by viewing it in a more positive light. This mental reframing is known as cognitive reappraisal. Check out the following video for an introduction to how cognitive reappraisal works:  

In an article for the Society of Personality and Social Psychology, Dr. Jeremy Jamieson discussed why our evaluation of stress matters. “People appraise whether they can handle the stressors they face,” he explained. “How a person weighs demands against resources produces either challenge or threat. Challenge is experienced when one feels that resources outweigh demands... Threat is felt when demands are perceived as exceeding resources, leading to changes in the body designed to help protect a person from harm and defeat” (Jamieson, 2023). Note that the difference between a challenge and a threat is not the magnitude of the stressor itself but our belief in our capacity to deal with it.  

Dr. Jamieson’s research at the University of Rochester suggests that reappraising stress can be helpful in a variety of situations. For example, a group of community college students enrolled in a math course were taught to view stress as a tool to enhance their academic performance. Compared to students who were told to simply ignore stress, the reappraisal group experienced less anxiety, produced lower levels of the stress hormone cortisol, and achieved higher exam scores (Jamieson et al., 2022). You can access the reappraisal material that Dr. Jamieson and his team used for this study here.  

Choosing to see the good in other forms of discomfort can provide similar benefits. Remember the study by Woolley and Fishbach (2022) that we discussed earlier in this module? The participants who embraced discomfort experienced greater motivation and satisfaction while engaging in difficult tasks than those who merely focused on learning or developing their skills. Instead of viewing discomfort as a sign to withdraw from growth opportunities, these individuals welcomed it. As you face uncomfortable situations, consider the benefits of adopting a new perspective. Learning to reappraise such experiences can make it easier to persist through the pain and reap the rewards of your efforts. 

Put it into practice: Think about something you have been avoiding because it makes you feel uncomfortable (e.g. applying for a new job, going on a first date, starting an exercise routine). On a piece of paper, write down your current thoughts and feelings about the situation. Then, reflect on the following questions and record any insights that come to mind. 

• What purpose does this discomfort serve? Will it bring me closer to my values or help me grow? How? 

• What resources (internal and external) do I have to meet my challenges? 

• Have I faced similar situations in the past? How did I deal with them? What were the outcomes? 

• How would I help a friend if they were in my position?  

• What strategies can I use to stay present and engaged, even while a part of me wants to turn away from or avoid this situation? 

Note if your attitude toward the situation has changed. Do you feel more willing and capable of moving forward through the discomfort? Find a way to remind yourself of your change in perspective (e.g. place a note on your bathroom mirror) whenever you feel yourself reverting to your previous outlook and behavior.