5 Keys to Building Stress Hardiness and Resilience

By Linda Smith, PA, MS

Chronic stress underlies more than 50% of physician visits and is a factor in most, if not all, chronic diseases. It’s a part of our everyday lives. So, what can we do about it? In this short video, we will discuss the following five keys to building stress hardiness and resilience.

Get Up and Move

One of the most researched and effective stress reduction strategies is movement and exercise. Just 20 minutes of moderate exercise in the morning will have a lasting effect throughout the day.

Get Enough Sleep

Most adults need around 8 hours of sleep each night. Without it, our mood is affected as well as our productivity and our ability to think clearly and creatively.

Eat a Mood Boosting Diet

Making sure that we have healthy proteins and fats to sustain energy throughout the day, in addition to complex carbohydrates, can make the difference between energy and fatigue, and between creativity and mental dullness.

Develop Tools to Reverse the Stress Response in the Moment

The stress response is automatic. The relaxation response, however, is not automatic and has to be consciously induced. Utilizing mind-body tools, such as Three Deep Breaths, can induce the relaxation response and help to alleviate stress.

Master the Ability to Choose Your Own Thoughts

Active problem solving is different from draining, repetitious negative thinking and worry. Replace worry and fear with deep breathing and calming thoughts whenever you can. From this place, creative problem solving is a possibility.

Are you interested in cultivating resiliency?

Duke Integrative Medicine is offering a two-day experiential course that is a practical, hands-on combination of information, skills practice, and guided discussion. Click here to learn more.

Download a transcript of this video.