Stress is something that happens to everyone. It is how our body reacts to demands and pressures around us. It is a feeling we all face sometimes in our life. It may be work-related stress, family duties or just everyday difficulties that can come up at the most unexpected time. However, chronic or overwhelming stress can have negative effects on mental and physical health.

First, What Is Resilience?

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It's almost impossible to run away from stress. So, the key to handling stress is building resilience. Sustaining or coming back from adversity, trauma or episodes of extreme stress is called resilience. It is not about running away from hard times or not struggling with them, but instead it's about facing them spot on, learning from them, and becoming stronger.

How To Build Resilience?

Prioritise Sleep: A good night's sleep can do wonders to your stressful day and let your body relax. Aim at having 7–9 hours sleep daily, try to avoid caffeine a few hours before bed, and establish an unwinding bedtime routine for yourself.

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Move Your Body: You can try to take a simple walk while listening to your favourite song, podcast or talking to a friend on the phone. Find an activity that makes you happy be it a brisk walk, yoga or dancing to your favourite song and try to make it a routine.

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Feed Yourself Right: The kind of food you put into your body can greatly affect your stress levels. Keep water and healthier options closer to you so that it's easier to take care of your nutrient intakes. Opt for whole fruits, vegetables, whole grains and lean proteins while drinking lots of water is important for hydration.

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Stay Present: Each day take some moments to stop, breathe, and check in with yourself. You can also try with simple acts, such as, being fully present when you brush your teeth in the morning, or taking a few seconds to smell your coffee. Mindfulness exercises like meditation, deep breathing or simply focusing on the present moment can help quiet the mind and reduce stress levels.

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Building your Boundaries: We need to know how to say ‘NO’ when things become too much for us. Setting up healthy boundaries is crucial for protecting our mental health. It takes time to build this habit, but take one step at a time, and regularly reflect on the boundaries you need at times to manage your stress.

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Talk it Out: Talk to friends, your partner, relatives or someone close who understands what you are going through. By talking with someone we trust, there might be a possibility of gaining fresh insights out of it and even find something to laugh about when needed most.

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Cut Loose from 4-walled screen: Give yourself permission to unwind from screens and technology. Sometimes, the act of feeling bored itself can give us an opportunity to unwind and feel relaxed. Reaching out for your phone every time you get bored can drive your brain to overstimulation. So, unwind and keep those devices away every once in a while.

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Find the Creative ‘YOU’: Trying your hand at writing, painting, gardening or music can be highly therapeutics. If it's difficult to find time to bring the artist in you, pick a pen and paper and try your hands on doodling. It is simple, effective, and you can never go wrong with doodling.

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Say Thanks: People around you, your family, your coworkers or your friends are making your life a little easier everyday by performing simple acts that often go unnoticed. So, take a moment to say thanks and see their faces brighten up.

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Reach out for Professionals Support: If stress has become too much in affecting your routine life feel free to reach out for professional help with mental health issues. A professional can help you to navigate your emotions and provide you a safe space to express your emotions.

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Remember, stress is about discovering personalised coping mechanisms which prioritise self-care. These strategies can take some time to become a habit, but they will enable you to integrate positivity into your daily schedule thus becoming more resilient as well as enjoying an improved quality of lifestyle even during challenging times.

If you give us the opportunity, we at Heart It Out would be delighted to support you on your mental health journey! We value rapid action and provide services both digitally and in person along with 24*7 support. Our qualified mental health professionals can assist you in better managing your distress symptoms and providing a diagnostic for any potential underlying issues. 

Take care, and let's Heart It Out together!