BusinessHow to Increase Stress Resilience

How to Increase Stress Resilience

People react differently to stress: some panic and cannot gather their thoughts, while others manage to keep a cool head even in the most challenging situations. I sometimes feel stressed when I play at a £5 deposit casino not on GamStop and luck is not on my side. So, I looked into how to become more resilient to stress. Here are some findings from books that really work for me, and I hope they’ll work for you too.

Take care of your body

Stress is your body’s way of reacting to danger. It leads to increased heart rate, elevated blood pressure, cortisol secretion, and other changes. Therefore, it’s important to reduce stress. One very effective way to do it is to increase resilience through physical methods. First of all, you should eat well. According to the WHO, a balanced diet includes fruits, vegetables, legumes, nuts, and whole grains. Limit your intake of salt, sugar, and saturated fats. Try to sleep at least 7 hours each day. And be physically active. You don’t have to go to the gym (though if you can, you should); simply taking a walk can already make you feel better.

You can influence life

Of course, there are things beyond your control, but no situation is entirely hopeless. You can always improve your circumstances at least a little. Adopt a mindset of taking responsibility and not running away from problems. Take steps to influence your life. When you feel trapped, make a list of actions you can take to improve your situation. This will calm the part of your brain responsible for anxiety and engage the part that can plan, analyze, and find solutions. Also, when something goes wrong, think about specific steps you can take to prevent it from happening again.

Use Marsha Linehan’s method of radical acceptance

American psychologist Marsha Linehan developed the method of radical acceptance. It helps people accept reality without judging or resisting it. Instead of wasting time lamenting about how unfair things are, focus on taking active steps to make things easier for yourself and your loved ones. I won’t dwell much on this method. Google it, and you’ll see what I’m talking about.

Develop a growth mindset 

Psychologist Carol Dweck’s research shows that having a growth mindset means seeing challenges as opportunities to learn and grow, rather than as insurmountable barriers. This mindset encourages people to face challenges with curiosity and determination. It motivates people to try new approaches instead of dwelling on their shortcomings. Again, Google to find out more about this method.

Build strong social connections

Invest time and energy in building relationships with friends, family, and colleagues. When you have supportive people in your life that helps reduce stress and provides emotional support during tough times. Even introverts need social connections. One thing to remember is that you should focus on quality rather than quantity. Another tip is to regularly communicate with important people in your life, even if it’s just online. Try to write them at least once per two weeks.

Put your feelings on paper

If you’re still holding onto unpleasant situations from the past, try writing down everything that bothers you on paper. This way, you’ll become an impartial observer of what happened and be able to analyze the events rationally. It will help you distract yourself from past negative experiences and focus on the present.

Go outside

A powerful and free remedy for stress is a walk in the park surrounded by greenery. If you constantly stay indoors, whenever possible, change your environment and go outside. This will help you take a short break and return to work with renewed energy.

Dedicate time to hobbies

Caught up in our daily routines, we often forget about things that make us happy. If it seems like there’s not enough time for hobbies, try to allocate 30 minutes to something you enjoy—whether it’s reading a book or watching a series. This is an excellent way to relax and cope with stress.

Mindfulness Techniques.

  • For one minute, watch how the second hand moves, without being distracted by sounds, thoughts, emotions, or sensations.
  • Set an alarm for a random time during the day. When it goes off, stop, take a break from tasks, and answer questions: “Where am I? What do I hear? What do I see? What emotions am I experiencing? What does my body feel?”
  • Slow down and savour each bite of your food. Notice the flavours, textures, and sensations as you chew. Pay attention to how your body feels before, during, and after eating.
  • Lie down in a comfortable position and bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any sensations or tension 

These exercises help calm down and reduce anxiety.

Turn to a psychologist

This advice is applicable in cases where self-help is no longer effective. An experienced psychologist can identify situations that have contributed to tension, develop an action plan, and address the problem to increase resistance to stressful situations.


Sometimes, stress is a symptom of deeper underlying issues such as trauma, or unresolved past experiences. Psychologists are trained to explore these underlying factors and can heal you. Perhaps most importantly, psychologists offer a compassionate and non-judgmental space for you to express your feelings and concerns. 

We encounter stress almost every day; the main thing is to remain calm and know how to deal with it. I hope that the listed tips will help you combat the negative effects of tension and manage stress. By adopting a positive attitude, staying connected with others, practising mindfulness, maintaining a healthy lifestyle, and learning to cope with challenges, you can strengthen your resilience. Remember, resilience isn’t about avoiding stress altogether, but about seeing opportunities in challenges for personal growth.