In many cases, change is not easy. Change is stressful, challenging, and time-consuming; but, in the end, it’s worth it. But as you consider the things you want to change, remember not to sacrifice your personality and morals–don’t change you!

Good Stress Versus Bad Stress

change through exercise - person running

Some fitness and wellness professionals will say that stress is bad, but not all stress is created equal. What is the difference between distress and eustress? Distress has been defined as the bad stress that evidently results in negative psychological and physiological effects.1 Eustress has been defined as good stress that provides a learning curve and ultimately provides an enhancement in performance.2 Although stressors can be adaptable and generate learning, it is still important to understand the value of stress maintenance.

Yerkes-Dodson Law is used to describe performance and stress relationships. In the inverted U of Yerkes-Dodson Law, the biggest takeaway is that performance is notable with stress stimulation.1 However, there becomes a point at which the stress becomes so demanding that performance decreases.1 In the results of stress and performance, the development of “stress-related growth” can help produce transformative change.1 In the end, just remember, be true to yourself. Understand that stress is a part of the journey but don’t let it control you. 

The Challenge of Change

It wouldn’t be true to say that change is easy and stress-free. In the real world, individuals need to work for their earnings and know that challenges occur. Unfortunately, there may be an external source that is unfamiliar with your adventure that may keep directing you toward another path. If you have done the research and asked knowledgeable professionals, you realize changes take time. External stigmas will likely arise via unfair treatment from others.3 It’s important to think about these experiences prior to making your change so the external stigma doesn’t lead toward withdrawal or restriction of social support.3 Social interactions are vital and are encouraged as it is good for social functions to enhance self-efficacy and reduce the risk of depression.4

Don’t let someone bring you down and steer you off the path. Keep going and know that your goal is valued.

Be Patient With Yourself and Your Goals

It takes time to achieve a goal. Rarely does someone achieves change after an hour or a day. Change is a timely process that likely requires some multitasking, and appropriate multitasking requires more effort.5 

Change requires multitasking - People stretching

Kiesel and Dignath provide the rationale that self-organized task performance is superior to a fixed schedule.5 Furthermore, these claims that self-organization is superior because goals and plans are consistent with one’s actions.5 Therefore, it is important to be organized and structured throughout your journey. With that said, your personality needs to be shown within the mix. Don’t let this new change control you, but rather let the change supplement your decision-making process.

It is widely known that individuals frequently juggle more than one task at a time.6 This calls for efficient execution for the required actions they desire.6 The human action control can be subdivided into two main areas: (1) what to do and (2) when to do it.6 These two main areas are not easy to structure and organize. When it comes to scheduling the time for your change, you need to review your schedule and observe the days and times that can work in your favor. As with any new journey, start small and don’t overwork yourself.

Stay Dedicated to Achieve Your Goals

Remember that there is a peak point of stress and the positive outcome of performance. Accept that others surrounding you may not completely understand your journey, but think about this in advance to have a game plan to thwart those challenges. And don’t forget to schedule your time efficiently to meet your goals.

The goals you desire can be accomplished if you stay dedicated. Each step will be stressful, challenging, and time-consuming! But remember, just be you while this change is impending. A new goal will change some habits you may be performing but your personality should stay the same.

This article is taken from Linked Fit’s article “Just Be You,” published on January 22. The author, Dane Bartz, MS, CSCS, *D, PPSC, is the CEO of Linked Fit and a graduate student of the PhD in Health Sciences – Human & Sport Performance program at Rocky Mountain University of Health Professions.



1 Rudland, J. R., Golding, C., & Wilkinson, T. J. (2020). The stress paradox: how stress can be good for learning. Medical Education, 54(1), 40-45. doi:10.1111/medu.13830

2 Chaby, L. E., Sheriff, M. J., Hirrlinger, A. M., & Braithwaite, V. A. (2015). Can we understand how developmental stress enhances performance under future threat with the Yerkes-Dodson law? , 8(3), e1029689. doi:10.1080/19420889.2015.1029689

3 Gray, A. J. (2002). Stigma in psychiatry. Journal of the Royal Society of Medicine, 95(2), 72-76. doi:10.1258/jrsm.95.2.72

4 Lindsay Smith, G., Banting, L., Eime, R., O’Sullivan, G., & Van Uffelen, J. G. Z. (2017). The association between social support and physical activity in older adults: a systematic review. International Journal of Behavioral Nutrition and Physical Activity, 14(1). doi:10.1186/s12966-017-0509-8

5 Kiesel, A., & Dignath, D. (2017). Effort in Multitasking: Local and Global Assessment of Effort. 8. doi:10.3389/fpsyg.2017.00111

Pieczykolan, A., & Huestegge, L. (2019). Action scheduling in multitasking: A multi-phase framework of response-order control. Attention, Perception, & Psychophysics, 81(5), 1464-1487. doi:10.3758/s13414-018-01660-w