Resilience: Managing Stress

by Ben Richardson
25th March 2021    3 Minutes

Stress is a natural reaction to concerns that you might not be able to meet the demands and expectations being put upon you.

A certain amount of stress is normal. Life doesn’t always go as you want it to.

Being stressed for a short period will improve your performance.

However, ongoing chronic stress can have serious implications for your physical and mental well-being.

In order to be resilient and effectively manage life’s ups and downs, you need to learn how to manage your stress and look after your physical and mental health.

This article gives more details on the relationship between stress and resilience.


Practical Stress Management

As many as 70% of adults in the United States admit to feeling stress and anxiety daily and so there is plenty of research on ways to manage your stress levels.

The trick is to figure out what works for you.

1. Plan Your Day

Planning your day will give you a sense of control and purpose. It will help you to get away from the feeling of just fighting fires all day long.

Learn time management and the importance of planning is a great place to help get your stress under control.

 2. Diet

Maintain a balanced, healthy diet. Make sure you are drinking sufficient water.

Avoid excessive caffeine and sugary snacks. They may give you temporary relief in the form of an energy boost but the crash will come and leave you feeling more tired.

A healthy diet will give you the energy you need to keep going.

3. Exercise

People who exercise regularly are less likely to experience stress and anxiety.

Being physically active has a very good impact on both our physical and mental health.

All exercise helps whether it’s a walk around the block, a bike ride, or a trip to the gym.

Regular exercise will help you to keep your energy up and your stress levels low.

4. Sleep

Stress can make sleep more difficult. Sleep can make you find difficult situations even more stressful.

Some people can get into a vicious circle of poor sleep, leading to more stress and even poorer sleep.

If you are having a difficult time it is important to make time for sleep.

Much like sugary snacks, cutting back on sleep is a short term strategy that will ultimately make things more difficult not less.

5. Social

A study finds that people with few social connections are more likely to suffer from anxiety and depression.

If you are having a tough time don’t cut yourself off from others.

Spending time with others is a great way to manage your stress.

It even better if you know them well enough to discuss the issues that you’re facing.

Ask them for their advice. Most of the time just talking about the issue out loud will help reduce the anxiety and stress.

6. Write It Down

What is it that’s getting you stressed? Many people find that writing things down, or journalling, actually reduces their stress.

It stops their mind from spinning and allows them to keep things in proportion.

Take a pen and

1- Identify why it is that you’re stressed.
2- Write out three sensible ways to deal with the root cause of your stress.
3- Start immediately on the solution that you think is most likely to work.


 7. Beware Zoom Burnout

Working from home can mean lots of video calls.

Zoom burnout is real and you need to manage it.

Keep an eye on your calendar and decline invitations if you feel that you’ve just got too many calls in a day.

8. Relaxation Techniques

Learning to use relaxation techniques is vital to help you through very high-stress days.

Many of these techniques are well known. The challenge is applying them consistently.

Methods we would recommend looking at are:

1- Meditation

2- Deep Breathing

3- Laugh

4- Listen to Motivational And Uplifting Music

5 – Develop A Gratitude Practice



Managing your stress levels is vital if you want to perform at a high level.

Taking 30 minutes daily to do so is a very wise investment. It will make you far more resilient to lifes ups and downs.


Image credit: Pexels.