NAIROBI — While stress is often seen as something to avoid, leadership expert and clinical psychologist Dr. David Astorino says that not all stress is harmful. Speaking at the TED Countdown Summit in Nairobi, Astorino explained that certain types of stress can actually support growth and performance — if managed wisely.
At a workshop on workplace leadership, he broke down three types of stress:
- Normal Stress – the day-to-day annoyances that come with the job.
- Training Stress – the kind you intentionally take on to grow or build capacity.
- Excessive Stress – stress that overwhelms your capacity and becomes unmanageable.
Excessive stress can either be chronic (constant, with no time to recover) or acute (sudden and intense, like job loss).
Astorino also discussed four kinds of energy we draw on in work and life:
- Physical – your stamina, influenced by sleep, hydration, and nutrition.
- Emotional – your ability to recognize and regulate feelings.
- Mental – your focus, creativity, and self-confidence.
- Spiritual – your deeper purpose and guiding values.
According to Astorino, today’s workplace stress is amplified by overexposure to information, constant connectivity, and generational disconnects. Younger workers, especially Gen Z, often question company values and seek purpose, while older generations tend to focus on traditional work ethics.
Technology has blurred boundaries between work and personal time, adding to stress. Astorino urges leaders to bring clarity and purpose to the workplace while acknowledging individual needs and life stages.
Customizing the employee experience—such as offering hybrid work for parents or mentorship for new hires—can help reduce stress. Office environments matter too: nature, color, and quiet spaces can all aid in well-being, unlike open-plan layouts that hurt focus.
Astorino stresses that while we can’t eliminate stress entirely, we can manage it. The key lies in maintaining balance across the four energy areas and setting personal boundaries to reduce mental overload.
“Stress can be a sign of growth,” he says. “But it needs to be the right kind, with the right support.”