Example of threatening or challenging event

While reading an article about managing life effectively, I was struck by an idea it presented: the confusion people have recognizing the difference between threats and challenges. This is exactly where disregulated eaters (and others, as well) often get themselves into trouble, so I thought a blog would be in order.

Many of you are confused about the difference between a threat and a challenge. Before I give you my take on the subject, consider how you would describe the way that “threat” and “challenge” are different and note whether you often confuse the two. Okay then. A threat is something that will do actual physical or mental harm. Examples include standing in front of a speeding car and repeatedly reporting to work late without an excuse. There’s little doubt that these actions will cause pain and suffering. In fact, I doubt there’s anyone on earth who would argue with this assertion.

A challenge, on the other hand, implies no danger or harm, only, perhaps, difficulty. Examples include learning a new language or joining a dating service. Where’s the danger? Where’s the harm? There is none except in your mistaken perception. True, you might not learn the language quickly or may speak it poorly or you might like someone who ignores or rejects you. But, the point is that there is nothing intrinsically threatening in learning a new language or joining a dating service, whereas there is absolute threat in standing in front of a speeding car or being chronically tardy to work.

Make a list of acts, behaviors or activities which you perceive as threatening. Toss in everything that scares you. Now go through the list and check off those acts or events which truly will cause grievous harm. I wouldn’t be surprised if you didn’t check off a one unless you had things on the list like shoot up a bag of heroin, remain in an evacuation zone when you’ve been warned to leave, drive drunk, embezzle work funds, or the like. Your perception of these acts being harmful to you—or anyone—is accurate because they are all dangerous in and of themselves.

The next time you’re frightened of doing something, ask yourself if it really qualifies as a threat—ie, would it be dangerous for most people. If not, slide it over into the challenge category. That makes it something that may not come easily to you, but also won’t harm you. If you tend to confuse threats and challenges (and I expect you do), try to understand where this mistaken viewpoint comes from and don’t let perception intrude on reality. Challenges are positive, will do no harm, and may even do you some good.

Everywhere you turn these days, the word “threat” practically slaps you in the face. Slowly emerging from the COVID-19 pandemic, many in the media and in our communities are still yelling threat, threat, threat and we become even more anxious and more stressed. Worries continue to arise when you step out of your front door: will this be the day you are exposed to the coronavirus? Will my life and my loved one’s lives be threatened?

But it doesn’t have to be this way.

By using a mental tool called reframing, you can change a situation from a threat into a challenge, changing your entire response, both physically and mentally, to whatever has the potential to jeopardize your health and relationships.

Threat versus Challenge – Different Impacts on Your Well-being

A threat is something that is happening to you that may hurt you and that you have no control over. When you perceive a situation as a threat, your heart rate will increase and your blood pressure will increase. Your approach to the threat will be one of avoidance. This is called a maladaptive stress response, meaning the response is not adequate or an appropriate adjustment in behavior to the environment or situation.

A threat will cause you to become stressed and anxious, taking a toll on both your mental and physical health.

A challenge differs from a threat. A challenge is an obstacle, one that you can confront, fight, and eventually overcome. We mostly perceive challenges to be motivating and invigorating, presenting us with opportunities for positive growth. When we perceive something as a challenge, we activate an adaptive (as opposed to maladaptive) response. Though heart rate may increase mildly, blood pressure remains the same and there is no change in approach behavior.

Overall, perceiving something as a challenge is healthier for us than perceiving a situation as a threat.

Reframing Threats as Challenges

Reframing is a technique that helps you to identify what is happening in a certain situation and changing the way you view it. Here, we want to take what is perceived as a threat and view it as a challenge.

Shelley Carson, Ph.D., an instructor and researcher at Harvard University, uses the following examples to illustrate the difference between looking at a situation as a threat versus looking at it as a challenge:

Here’s an example of a typical threat appraisal of the current situation similar to what I hear from distressed clients:

Because of the COVID-19 virus outbreak, I am being forced to stay at home, I can’t do my work, I can’t go to the gym, I can’t go out to dinner, or do any of the activities that give me pleasure. I’ll go crazy stuck at home for another month with the kids with nothing to do.

Here’s an example of a possible challenge reframe:

Because of the COVID-19 virus outbreak, the number of people being exposed to the virus is increasing through social contact. I have an opportunity to help reduce the outbreak. My mission is to reduce exposure through social distancing measures and ensuring that my family and I stay positive and practice personal hygiene. Each day we practice these measures we are contributing to the defeat of the outbreak.

By reframing your situation to become a challenge, you are empowering yourself and members of your family. It transforms you from a victim of a threatening situation into an agent in control of your circumstances. Decades of research shows that individuals who feel a sense of control over their surroundings experience less anxiety, depression, and perceived stress and illness.

Reframing a threat into a challenge will give you an opportunity to stay resilient – and even thrive in adversity – through restoring your ability to bounce back by maintaining control. Your mindset, your thoughts, and how you frame reality will help you navigate threatening situations like COVID-19 and whatever else may come along in your life.

What is challenge and threat?

What are challenge and threat appraisals?

When people experience an event as a challenge?

What is the difference between a threat and a challenge in the classroom?