How to Cope With Stress and Become More Resilient

How to Cope With Stress and Become More Resilient Stress Management Management Techniques Print How to Cope With Stress and Become More Resilient By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Medically reviewed by Medically reviewed by Carly Snyder, MD on November 12, 2019 facebook twitter linkedin Carly Snyder, MD is a reproductive and perinatal psychiatrist who combines traditional psychiatry with integrative medicine-based treatments.   Learn about our Medical Review Board Carly Snyder, MD Updated on November 19, 2019 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living Klaus Vedfelt/Taxi/Getty Images Emotional resilience is partially inborn, but it can (and should) be learned and developed. If you’d like to be able to handle life’s challenges (both major and minor) with greater ease, to grow from adversity, and to turn potentially negative events into positive ones, the following steps can help you to become more resilient to stress. Develop the Right Attitude Resilient people tend to view life’s difficulties as challenges and respond accordingly with action, rather than with fear, self-pity, blame or a victim mentality. While life can be very challenging, an important step in becoming more resilient is to develop positive self-talk and to remind yourself that you are strong and can grow stronger and wiser as you handle life’s challenges. Become Aware Part of resilience is emotional awareness; it’s important to understand what you’re feeling and why. Sometimes people feel overwhelmed with their emotions, and this frightens and immobilizes them. Knowing why you feel upset can provide valuable information about what needs to change in your life. It’s also important to do research on how to meet the challenges you face. Maintaining a journal can help you explore your inner world and come up with a plan of action. Develop an Internal Locus of Control Resilient people believe that they’re in control of their lives, and it’s true: while we can’t control our circumstances, we can control how we respond to those circumstances, and that makes a big difference in our attitudes and in the course our lives take. Fortunately, you can develop an internal locus of control. Cultivate Optimism Being an optimist is more than looking on the bright side (though that helps). It’s a way of viewing the world where you maximize your strengths and accomplishments  and minimize your weaknesses and setbacks. Developing a more optimistic world view can help you become more resilient. Rally Social Support While we ultimately face our own challenges, a supportive friend or group of friends can help lighten the load. Those with strong networks of social support tend to stay healthier and happier throughout life  and tend to cope well with stress. Conversely, those with little support may find themselves more vulnerable, and those with conflicted and unsupportive relationships tend to fare even worse. Maintain Your Sense of Humor If you’re able to laugh at life’s frustrations, you can have increased immunity, if you will, to stress and adversity. Those with a sense of humor about life tend to experience life as less stressful, are able to bond with others during difficult times, and experience the numerous benefits of laughter. If you can take a step back from difficult situations long enough to maintain your sense of humor, you will be more resilient, too. Exercise Exercise has been correlated with stronger levels of resilience. This may be due to the effects of endorphins on ones mood, or the physical health benefits to those who exercise, or both. Regardless, adding a regular exercise habit to your lifestyle can benefit you in more ways than one. Get in Touch With Your Spiritual Side Studies have shown that those who are more spiritual tend to be more resilient as well. This doesnt mean that you cant be resilient if you are atheist or agnostic. But if you are open to it, reconnecting or strengthening your connection to your spiritual side can provide you with strength. Note, this means different things to different people. That could mean meditation or yoga to connect with yourself, going on a quiet and reflective walk in the park, or dedicating yourself to another ritual in your life. Don’t Give Up While many people know of coping strategies that can help with stress, as with diets and exercise programs, the most successful individuals are those who maintain the effort for the long term. Don’t give up on your situation; don’t stop working toward getting through it. Trust the process.