How to Manage Stress and Build Resilience
The Impact of Chronic Stress
Chronic stress can be harmful if it is not managed properly. Unlike short-term stress, which comes and goes, chronic stress lingers and can lead to serious mental and physical health problems over time. It has been linked to anxiety, depression, high blood pressure, a weakened immune system, and even heart disease. No wonder chronic stress is known to be one of the leading causes of all sicknesses, illnesses and diseases!
Taking steps to reduce stress is essential for maintaining a balanced and healthy life. In this article we will discuss some simple strategies you can weave into your daily routine to manage your stress before it becomes a problem.
1. Identify Stress Triggers
To manage stress, you first need to understand what is causing it. Stress can stem from work, relationships, financial problems, or even personal expectations, such as striving for perfection. Identifying these triggers can help you take control and reduce their impact on your well-being.
Why It Works:
✔ Helps you recognise and understand patterns in your stress responses.
✔ Allows you to take proactive steps to avoid or manage stressors more effectively.
✔ Reduces feelings of helplessness by giving you control over how you respond to stressful situations.
What to Do:
Keep a stress journal. Write down when you feel most stressed and note the events and thoughts that led to feelings of stress. Identify patterns and recurring stressors.
Rank your stressors. Determine which ones have the biggest impact on your well-being and prioritise addressing them.
Evaluate your lifestyle. Are you overcommitting? Are there
unnecessary stressors you can eliminate? Can you adjust your
schedule or ask for help?
2. Problem Solve
Many stressors arise from situations that feel overwhelming or too big to handle all at once. By applying problem-solving techniques, you can break down challenges into manageable steps and reduce stress.
Why It Works:
✔ Encourages logical thinking over emotional overwhelm. You can approach problems with a clear, structured mindset.
✔ Gives you a sense of control over difficult situations.
✔ Prevents feelings of helplessness and reduces anxiety.
✔ Reduces feeling stuck or trapped in a situation.
✔ Boosts confidence in your ability to handle challenges.
✔ Helps turn overwhelming problems into smaller, actionable steps.
What to Do:
Think about what needs to change. Think about the areas in your life that are causing stress. how you want things to improve and brainstorm possible solutions.
Assess how it can change. Determine whether the stressor is within your control and brainstorm solutions that have the biggest impact on stress reduction. If a stressor is out of your control, focus on acceptance and healthy coping mechanisms.
Create a step-by-step action plan with realistic goals to address the stressor without adding pressure.
Break down tasks and challenges into smaller, manageable tasks to make them less intimidating.
3. Prioritise Self-Care
When life becomes overwhelming, self-care is often neglected. However, looking after your physical and mental well-being is one of the most effective ways to manage stress.
Why It Works:
✔ Taking care of your body and mind improves mental clarity and focus making it easier to tackle daily challenges without feeling overwhelmed.
✔ Strengthens emotional resilience, making it easier to cope with stress.
✔ Improves mood, energy levels, and overall well-being.
✔ Reduces physical symptoms of stress like fatigue and headaches.
✔ Promotes long-term health and prevents burnout. Regular self-care helps protect against long-term issues like heart disease, weakened immunity, and exhaustion.
✔ Feel good activities just feel good!
What to Do:
Get enough sleep. Aim for 7-9 hours per night to allow your body to recover.
Eat healthy foods. Avoid excessive caffeine, sugar, and processed foods, which can contribute to mood swings and fatigue.
Stay hydrated. Dehydration can worsen stress symptoms and reduce cognitive function.
Set non-negotiable self-care routines. This can be as simple as a morning walk, journaling, or a warm bath at the end of the day.
Make time for hobbies and activities you enjoy, such as reading, painting, or listening to music.
Keep a gratitude journal can shift your focus from stressors to positive aspects of your life.
4. Practise Relaxation Techniques
Chronic stress keeps your body in a constant fight-or-flight mode, making you tense and anxious. Relaxation techniques can help calm both the body and mind, reducing stress hormones and bringing a sense of peace.
Why It Works:
✔ Shifts the nervous system from a stress-induced state to a calm and relaxed state.
✔ Reduces physical symptoms of stress, such as muscle tension and rapid heartbeat.
✔ Helps improve emotional regulation, reducing anxiety and irritability.
✔ A calmer and relaxed state helps you pause and respond thoughtfully to stressors rather than reacting impulsively.
✔ Enhances self-awareness and emotional intelligence so you become more in tune with your emotions and better equipped to manage them effectively in the future.
What to Do:
Dedicate 5-10 minutes daily to relaxation exercises.
Deep breathing exercises like the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8).
Meditation & mindfulness exercises where you focus on the present moment to quiet racing thoughts.
Progressive muscle relaxation strategy where you tense and relax different muscle groups to release built-up tension.
Visualisation techniques like imagining yourself in a calm and peaceful place.
Experiment with techniques to find what works best for you.
Combine relaxation with routine activities, such as practising deep breathing before bed or during breaks at work.
5. Get Active
Physical activity is one of the best ways to relieve stress naturally. Exercise releases chemicals in the brain that improve mood and help the body cope with stress.
Why It Works:
✔ Shifting up your environment helps you shift your mental focus.
✔ Reduces stress hormone levels like cortisol and adrenaline.
✔ Boosts energy levels and improves focus.
✔ Helps prevent physical symptoms of stress, such as headaches and muscle tension.
What to Do:
Aim for at least 30 minutes of physical activity most days of the week.
Engage in simple activities like walking, stretching, or dancing to your favourite music.
Find activities you enjoy to make exercise a sustainable habit.
Incorporate movement into daily life, such as taking the stairs or going for a short walk during work breaks.
6. Set Boundaries & Learn to Say No
If you often feel stressed due to excessive commitments, setting boundaries can help create more balance in your life.
Why It Works:
✔ Standing up for your needs reinforces self-worth and respect.
✔ Improves relationships by fostering mutual respect.
✔ Prevents burnout and emotional exhaustion.
✔ Ensures you have time for self-care and relaxation.
✔ Reduces stress caused by overcommitment and people-pleasing behaviors.
✔ Creates a greater sense of freedom and balance to do things that you actually want to do!
What to Do:
Limit work-related stress. Avoid checking emails outside work hours and take breaks during the day.
Practise assertive communication to politely decline extra commitments. Prioritize your well-being over pleasing others.
Establish clear personal and professional boundaries to maintain a healthy balance.
Regularly evaluate obligations to ensure they align with your well-being.
Dedicate moments of personal time to unwind without guilt.
Avoid toxic environments. Distance yourself from negative influences that contribute to stress.
7. Seek Social Support
Chronic stress can make people withdraw from social interactions, which can worsen anxiety and depression. Talking to others can ease stress and remind you that you are not alone. Even if you do not want to discuss your problems, spending time with people who make you feel safe and valued can be comforting.
Why It Works:
✔ Staying connected combats loneliness and boosts resilience.
✔ Provides emotional validation, reassurance and support.
✔ May offer practical solutions and new coping strategies.
✔ Positive social interactions trigger the release of oxytocin, a hormone that reduces stress and promotes feelings of well-being.
✔ Talking to someone about your worries can also help lighten the emotional burden and make stress feel more manageable.
✔ Regular social connections deepen bonds with loved ones, ensuring you have people to turn to during difficult times.
What to Do:
Make a regular effort to schedule social activities.
Talk to a trusted friend or family member. Expressing emotions can be cathartic and we may even gain some new perspectives.
Join a support group. Finding a community of people experiencing similar stressors can provide encouragement and new ways of coping that have worked for others.
Spend time with loved ones doing things you enjoy. Laughter and positive interactions are natural stress relievers!
Consider therapy if stress feels overwhelming. Professional guidance can provide coping strategies.
8. Seek Professional Help If Needed
If chronic stress is severely affecting your daily life, mental health, or physical health, seek professional support. A therapist, counsellor, or doctor can help you develop a stress management plan.
Why It Works:
✔ A trained professional can help you understand your stress patterns and develop personalised coping strategies.
✔ Therapy provides a safe space to talk about your stressors and learn healthy ways to manage stress.
✔ Chronic stress can often be linked to deeper emotional or psychological concerns, such as anxiety or trauma and a professional can help you process these issues effectively.
✔ Prevention of physical health issues like high blood pressure, digestive problems, and immune system dysfunction.
✔ Learn long-lasting stress management skills like cognitive reframing, emotional regulation, and mindfulness techniques.
What to Do:
Recognise When You Need Help. If stress is causing persistent anxiety, depression, trouble sleeping, physical symptoms, and or leading you to rely on substances, it's time to seek support.
Find the Right Professional. Look for a licensed therapist, certified counsellor, or psychologist depending on your needs.
Consider Different Therapy Options. Cognitive-behavioral therapy (CBT), mindfulness-based therapy, or stress management life coaching can be highly effective.
Be Open to Support Groups. Group therapy or stress-management workshops can provide additional guidance and peer support.
