5 ways to reduce stress and build resilience, according to experts

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resilience 5 ways to reduce stress and build resilience, according to experts

It’s no secret that we live in a fast-paced, hyper-stressed world.

With so many competing demands for our attention, it’s easy to feel overwhelmed and stressed out.

Whether it’s trying to get ahead at work, juggling family commitments, or simply trying to keep up with the never-ending stream of emails and notifications, it can feel like there’s just not enough time in the day.

But it’s important to find ways to manage this stress and build resilience, in order to maintain our overall well-being and happiness.

Here are five tips for reducing stress and building resilience:

1. Connect with others

One of the most effective ways to reduce stress is to connect with others.

Whether it’s spending quality time with friends and family, joining a support group, or simply chatting with a colleague at work, social connections are crucial for our mental and emotional health.

According to Dr. Julianne Holt-Lunstad, a psychology professor at Brigham Young University, social connections can help reduce stress and increase resilience. “Strong and compelling evidence shows that social connection is a significant protective factor and social disconnection is a risk factor for morbidity and mortality,” Holt-Lunstad says.

2. Let go of expectations

Another way to reduce stress is to let go of unrealistic expectations.

Whether it’s striving for perfection at work or trying to be everything to everyone at home, trying to meet impossible standards can be exhausting and stressful.

Instead, try to focus on what you can control, and let go of the rest. According to Dr. Kristin Neff, a self-compassion expert and author of “Self-Compassion: The Proven Power of Being Kind to Yourself,” learning to be kind to ourselves and accepting our limitations can help reduce stress and build resilience.

“Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism,” Neff says. “By learning to be more self-compassionate, we can reduce stress and increase resilience.”

3. Let go of stress about the future

Another source of stress can be the constant focus on the future – planning, worrying, and envisioning different scenarios.

While it’s important to have goals and plans, it’s also important to find balance and stay present in the moment.

According to Dr. Jon Kabat-Zinn, a mindfulness expert and founder of the Stress Reduction Clinic at the University of Massachusetts Medical School, mindfulness can help us let go of stress about the future and stay present. “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally,” Kabat-Zinn says. “When we find ourselves judging our experience, we let go of those judging thoughts. We recognize them and we just don’t pursue them any further.”

4. Find balance

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle and lose sight of what’s truly important. But finding balance in our lives is crucial for reducing stress and building resilience.

According to Dr. Rachel Goldman, a clinical psychologist and author of “The Joy of Burnout: How the End of the World Can Be a New Beginning,” finding balance involves setting boundaries and making time for self-care. “You shouldn’t feel guilty for taking care of yourself,” Goldman says. “It’s like the oxygen mask on the airplane. Think about what you need to do in order to be your best self right now, then find a way to make it happen.”

5. Find inner peace

Finally, one of the most effective ways to reduce stress and build resilience is to find inner peace.

Whether it’s through meditation, yoga, or simply taking time to reflect, finding inner peace can help us better manage stress and cultivate a sense of calm and well-being.

According to Dr. Deepak Chopra, a pioneer in the field of mind-body medicine and author of “The Seven Spiritual Laws of Success,” finding inner peace involves letting go of negative thoughts and emotions, and focusing on the present moment. “Inner peace is not about getting rid of all our problems, it’s about finding a place of stillness within ourselves, even in the midst of chaos,” Chopra says. “By finding inner peace, we can reduce stress and find a sense of balance and well-being.”

With so much going on and so many demands on our time and energy, it’s no wonder we sometimes feel overwhelmed and stressed out.

But it doesn’t have to be this way!

By taking some simple steps to reduce stress and build resilience, we can find a sense of peace and well-being, even in the midst of chaos.

First and foremost, it’s important to connect with others. Whether it’s spending quality time with loved ones, joining a support group, or simply chatting with a colleague at work, social connections are crucial for our mental and emotional health. So don’t be afraid to reach out and build those connections!

Next, try letting go of unrealistic expectations. Whether it’s striving for perfection at work or trying to be everything to everyone at home, trying to meet impossible standards can be exhausting and stressful. Instead, focus on what you can control, and let go of the rest.

And speaking of letting go, try not to get too caught up in stress about the future. While it’s important to have goals and plans, it’s also important to find balance and stay present in the moment. Whether it’s through mindfulness, meditation, or simply taking some deep breaths, finding ways to stay present can help reduce stress and improve well-being.

Finding balance is also key to reducing stress and building resilience. Whether it’s setting boundaries or making time for self-care, it’s important to take care of ourselves in order to manage stress effectively. And finally, don’t forget the power of inner peace! Whether it’s through meditation, yoga, or simply taking time to reflect, finding inner peace can help us better manage stress and cultivate a sense of calm and well-being.

Feeling stressed out and looking for more ways to find inner peace and fulfillment in life? Check out my free masterclass on finding your purpose – it’s been watched by thousands of people and the feedback has been overwhelmingly positive. It’s a great way to find inner peace and a sense of fulfillment in life, so don’t miss out!

Love yourself first and everything else falls into place

It may sound conceited or narcissistic to focus on loving yourself first. But it’s not.

The point isn’t to believe you’re better than others or to accept things about yourself that you really do need to change.

It’s about developing a healthy and nurturing relationship with… you!

Loving yourself is about committing to who you are, understanding the many different nuances to your identity, and showing yourself a level of care and intimacy that we usually reserve for other people.

Unfortunately, we’re not taught how to love ourselves from an early age. And we end up caring about what others think of us rather than focusing on what we need at a more fundamental level.

This is why we partnered with Rudá Iandê to produce a free masterclass on transforming our relationships through the practice of self-love.

It’s currently playing on The Vessel (one of our partners) but only for a limited time.

<< The Art of Love & Intimacy with Rudá Iandê >>

Thousands have attended and told us that the masterclass has completely transformed their relationships for the better.

It’s a must-watch and we couldn’t recommend it more highly.

 

Justin Brown

I'm Justin Brown, the founder of Ideapod. I've overseen the evolution of Ideapod from a social network for ideas into a publishing and education platform with millions of monthly readers and multiple products helping people to think critically, see issues clearly and engage with the world responsibly.

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