This week’s:
Affirmation: I embrace discomfort as a pathway to growth. Every challenge I face strengthens me and expands my potential.
Quote: A ship in harbor is safe, but that is not what ships are built for — John A. Shedd
Optimal Anxiety: The Key to Growth
Comfort Zones: Safe but Stagnant
Your comfort zone is your safe space—a familiar place where everything feels manageable, predictable, and, well, comfortable. It’s where routines thrive, where stress is minimised, and where life feels stable. While this sounds ideal, there’s one big problem: nothing grows here.
Growth only happens when we step outside of this bubble, when we allow ourselves to feel discomfort and take on new challenges. But at the same time, stepping too far out—into a place of panic and overwhelming fear—can be counterproductive.
This is where optimal anxiety comes in.
Understanding Anxiety: Too Much vs. Too Little
Anxiety, at its core, is a survival mechanism. Our ancestors developed this fight-or-flight response to stay hyper-aware of threats—whether that was a wild animal or an enemy attack. In moments of extreme stress, the brain releases adrenaline and cortisol, triggering a state of heightened alertness, readying the body to respond.
The issue? In today’s world, our brain often doesn’t know the difference between an actual life-threatening situation and a nerve-wracking meeting or public speaking event. When stress is too high, we freeze, make mistakes, or avoid challenges altogether.
On the other hand, when we have too little stress—when everything feels too easy and comfortable—we aren’t stimulated enough to grow. We stay stagnant, repeating the same routines without pushing ourselves to achieve more.
The sweet spot? Optimal anxiety.
What is Optimal Anxiety?
Optimal anxiety is that middle ground between comfort and panic. It’s when you’re stretched just enough to feel challenged but not so much that you shut down. This is where learning, performance, and growth happen.
Think of it like strength training. If you only lift weights that feel light and easy, you’ll never build muscle. But if you try to lift weights far beyond your ability, you’ll likely injure yourself. The key is progressive overload—challenging yourself with slightly heavier weights each time so that over time, you build strength without breaking yourself in the process.
The same principle applies to mental and emotional growth.
Stepping into Optimal Anxiety: A Practical Example
Let’s say public speaking makes you anxious, but it’s a skill you’d love to develop. Jumping straight into giving a TED Talk might send you into a full-blown panic, but staying silent in every meeting will keep you stuck. Instead, you can ease into it:
Start small – Practice speaking in front of a mirror. Uncomfortable? Yes. Overwhelming? No.
Expand slightly – Record yourself speaking and play it back.
Find a safe audience – Give a short speech in front of close friends or family.
Increase exposure – Speak up in small meetings or join a low-pressure group like Toastmasters.
Level up – Accept more public speaking opportunities as your confidence grows.
By slowly expanding your optimal anxiety surface, you become more comfortable with discomfort. Over time, what once seemed terrifying will start to feel normal—even exciting.
How to Find Your Optimal Anxiety Zone
The key to finding your optimal anxiety zone is awareness. Here’s how to identify it:
Assess your current comfort level – Think of activities or challenges that feel completely safe versus those that trigger intense fear. The sweet spot is in between.
Identify small, manageable discomforts – Look for areas where you can push yourself slightly without feeling paralysed.
Pay attention to your body’s signals – Mild nervousness? Good. Full-blown panic? Too much.
Test and adjust – If something feels too easy, increase the challenge. If it feels too overwhelming, take a step back.
How to Expand Your Optimal Anxiety Surface
Growth isn’t about taking giant leaps—it’s about making small, consistent progress. Here’s how you can stretch your limits over time:
Expose Yourself Gradually – Start with small challenges and work your way up.
Adopt a Growth Mindset – Reframe anxiety as excitement and a sign of progress.
Track Your Progress – Write down each step you take and celebrate small wins.
Practice Consistency – Keep challenging yourself regularly, even if just a little.
Learn from Discomfort – Instead of avoiding anxious moments, reflect on what they teach you.
Final Thoughts
True growth happens outside of your comfort zone but within your optimal anxiety zone. The key is to challenge yourself in a way that stretches you without breaking you. Whether it’s public speaking, starting a business, learning a new skill, or pursuing a fitness goal—leaning into discomfort in a measured way will lead to transformation.
So, what’s one small step you can take today to expand your optimal anxiety surface? Your future self will thank you for it.
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