A little stress is normal now and then. But do you find that small worries tend to build up to the point where you struggle to cope? If you find yourself shutting down in the face of life’s stresses, you’re not alone. Around 34% of adults report feeling overwhelmed by stress most days.
Life throws curve balls our way all the time, and we need to know how to manage them—not only for our mental health, but for our overall well-being and quality of life.
Building resilience to stress is a skill that takes time to learn. It doesn’t mean that you’ll never feel distressed again, but you’ll be better able to cope when you do.
Read on to learn what exactly stress is, how it affects your mental and physical health, and how you can build resilience like a true stress management expert.
Understanding stress
Stress is defined as “a state of worry or mental tension caused by a difficult situation.” There are two main kinds of stress that we might deal with in our lives:
- Acute stress is the most common type. It’s intense short-term stress that goes away relatively quickly. It usually happens in response to relatively minor situations like slamming on the brakes or having a fight with your partner.
- Chronic stress lasts much longer than acute stress. It can be a result of ongoing problems like money issues, work troubles, or serious illness. This severe stress can cause health problems if it’s not appropriately managed.
How stress impacts our health
In stressful situations, the body releases a hormone called cortisol. Cortisol’s job is to make us more alert to any perceived dangers. In small doses, this isn’t a bad thing—it’s your body’s way of keeping you safe.
But if you’ve been in a constant state of tension for a prolonged period, your body stays alert, pumping out cortisol even when there’s no threat present. Over time, this can negatively impact our health.
Some symptoms to watch out for include:
- Difficulty concentrating
- Negative emotions like depression and anxiety
- Becoming overwhelmed by everyday tasks
- High blood pressure
- Feeling on edge
- Forgetfulness
If left untreated, ongoing stress can lead to serious health problems like heart disease, autoimmune disorders, and diabetes.
This is where stress resilience and a strong support system come in. Now that you understand how stress affects your life, let’s look at a few ways to build up resilience to help you face it.
4 easy ways to build resilience to stress
Think of it like building a muscle—you’re not going to see huge results overnight! Take it slow. Learning how to manage the pressures of life takes time, but it shouldn’t be another source of stress. Integrating even just a couple of these strategies into your daily routine can make a huge difference in your overall well-being.
1. Make time for relationships
Several studies have shown that having a network of healthy relationships positively impacts our mental and physical health. Having strong support from family and friends means having a helping hand close by when you need it.
If you don’t have the support in your life that you’d like, don’t worry. It’s never too late to start building new connections. Check out volunteering opportunities, book clubs, or classes in your area. Meeting up with like-minded people can create that kind of bond you may be missing.
Having people in your life who can listen, validate your feelings, and offer support through life’s challenges is more than worth their weight in gold.
2. Practice mindfulness
Mindfulness means staying in the present moment and paying attention to whatever’s happening around you without judgment.
When you make it a habit, mindfulness is one of the most effective stress management techniques there is. It effectively activates your parasympathetic nervous system, which is responsible for our ‘rest and digest’ state, helping you calm down when you’re stressed.
Mindfulness can be carried out anywhere, at any time. You can mindfully wash the dishes or go for a mindful walk in nature, simply by slowing down, staying present, and focusing on the moment.
Tip: Try to combine your mindfulness practice with deep breathing exercises to further reduce stress levels.
3. Prioritize your physical health
The term ‘self care’ is more than an overused buzzword. It’s a legitimate practice for building resilience.
And it’s about more than just lighting some candles and taking a bath (although, if that works, don’t let us stop you!). Self care is about finding and implementing ways to look after yourself to help you manage stress properly.
Start with the small things, like:
- Get adequate sleep. It’s not just about getting enough sleep. Our bodies thrive on regular rhythms and patterns, so try to establish a structured sleep schedule. Whether it’s making time to read or putting your phone away to avoid endless scrolling, find what helps you get a good night’s rest and stick to it.
- Make time for physical activity. When we exercise, our body releases endorphins—hormones that have been proven to alleviate pain, decrease stress, and improve mood. Even a 30-minute walk can make a big difference.
- Eat a healthy, balanced diet. When we’re hydrated and fueled appropriately, our minds and bodies function at their best. Since 95% of your serotonin (one of your ‘happy hormones’) is produced in your intestine, it’s no surprise that eating a variety of nutritious foods can help improve our mood.
4. Talk to a professional
We all need a little extra help and support from time to time. If you’ve tried all of the above, and you still can’t seem to get a handle on your stress, it may be a good idea to speak to a mental health professional.
A trained therapist can give you the tools you need to manage stress and tackle any challenging situation without it getting the better of you.
Get the support you need to manage life’s stresses
Western Tidewater Community Services Board (WTCSB) is the local authority on mental health for the citizens of Suffolk, Franklin, Southampton County, and Isle of Wight County in Virginia.
Our wide range of services includes crisis support, children’s and adult services, substance abuse treatment, intellectual and developmental support, prevention programs, and same-day access. The WTCSB team is highly experienced and can help you through any difficult situation.
Reach out today to start prioritizing your well-being and lowering your stress. Need urgent help? Call our 24-hour emergency line at (757) 925-2484.