How to Build Resilience to Stress: 10 Simple Tips

Greetings, friends!

The lives of most modern people are filled with stressors. Literally 40 years ago, everything was completely different. People lived not that carefree, but slowly and measuredly, they always knew what they would do in the evening. Their lives were often planned years in advance. We live in a very dynamic world, every day we solve complex problems, we strive to find time for work, hobbies, entertainment, self-development and personal life.

To cope with all the tasks, while maintaining physical and mental health, you need to have such an important quality as stress resistance. Today we will analyze in detail what it is, why it can decrease and how you can increase it with the help of simple exercises.

What is stress tolerance?

Resistance to stress is the ability of a person to withstand stress and cope with any stressful factors, while maintaining calmness and the ability to continue their activities in the usual rhythm. Individuals who have well developed this ability are usually not very emotional and not prone to impulsive actions. However, this does not mean that “callous” people who do not experience vivid emotions are resistant to stress.

Resistance to stress makes it possible to remain calm even in critical situations. Thanks to this, a person can act as adequately and effectively as possible, without being distracted by emotions, but doing only what is required to solve the problems that have arisen. In everyday life, stress-resistant people also have an advantage, since they maintain a stable psycho-emotional state in any circumstances, do not get tired due to continuous stress and do not waste emotional energy.

What is stress resistance?

This is not just a character trait, but a whole complex of personality traits, thanks to which a person can more easily cope with any shocks. Stress-resistant people have the following characteristics:

Ability to predict. The ability to anticipate the consequences of one’s actions or external events is one of the most valuable skills of successful people. This skill is also useful for stress resistance. A person, knowing in advance what might happen, is ready for any outcome.

Overconfidence. High self-esteem and self-confidence help you not to panic and discouragement. If a person is not confident in himself, his ability to withstand stress is significantly reduced, he begins to worry about every little thing.

Past stress. People who have previously encountered difficult stressful situations know very well that unnecessary experiences do not help to cope with problems. And each new difficult situation hardens their nervous system, making it even less susceptible to stress.

Motivation. If a person has serious motivation, and he is right now moving towards a goal that he considers extremely important for himself, no frustration can unsettle him. When there is no motivation, stress can become discouraged and stop progress.

Anyone thinking about how to increase stress resistance should first of all pay attention to the listed points. Having learned to predict the consequences, you can knowingly be prepared for most stressful situations. It will be useful to work on self-esteem and motivation. And stressful situations should be perceived as a valuable experience that will allow you to cope with such tests much better and more worthy in the future.

Also, the type of temperament strongly influences the resistance to stress. A cheerful sanguine person copes best with stress. A calm phlegmatic person is more susceptible to failure, but still keeps himself in control. The choleric person can get very nervous and often act impulsively. But the melancholic copes with stress worst of all, who is sad because of every little thing, and any real failure can drive him into depression.

Also, stress resistance depends on the life principles of a person, his ability to independently solve problems and be responsible for his own mistakes. A self-confident positive person who firmly knows that all his life circumstances are the result of his own actions, in any case, will be much more resistant to stress than someone who believes that his whole life depends solely on luck, circumstances and other people’s decisions.

Reasons for low stress tolerance

Psychologists name such factors as the main reasons for the reduced resistance to stress:

  • Difficult childhood. First of all, these are violent methods of education. If a child grows up knowing that he will be severely punished for any mistake, this does not have the best effect on his psyche.
  • Lack of experience. Being in unfamiliar circumstances, a person begins to get nervous. And in such situations, resistance to stress inevitably decreases.
  • Physical health. Obviously, a completely healthy person is always more cheerful and optimistic than someone who faces pain from chronic diseases or other health problems on a daily basis.
  • Features and mental disorders. The human psyche is a very complex mechanism, with unique “settings” for each person. A person prone to neuroses or having mental disorders will always have low stress resistance.
  • Character traits . If a person has low self-esteem and is pessimistic about the world, his resistance to stress will not be high.

Almost all of these factors can be influenced by a person to one degree or another. For example, you can get serious about treating an old chronic illness, start learning, exercise, and self-improvement to boost your self-esteem. You can also sign up to see a therapist to work on childhood trauma and other mental health problems.

How to Build Resilience to Stress: 10 Tips

Good endurance and control is useful in all situations. In particular, stress-resistant employees move faster up the career ladder, and in some activities, this trait is generally impossible to do without. And in everyday life, calm and balanced people are usually more attractive to those around them.

Stress has a destructive effect on the human psyche, and with prolonged exposure it can cause serious harm even to physical health. This effect accumulates over the years, gradually worsening health, lowering immunity and weakening all body systems. Therefore, stress resistance is a quality that is necessary for everyone who wants to maintain mental and physical health for as long as possible.

The following recommendations will help you develop stress resistance:

  1. Monitor the quality and duration of sleep. Poor quality sleep drains the nervous system. In the modern world, many people sleep 5-6 hours a day, trying to save a couple of hours. It slowly but surely destroys the nervous system. Therefore, the first thing to do to increase stress resistance is to start monitoring the quality of sleep and sleep at least 7 hours a day. See also: How much sleep do you need?
  2. Make time for a good rest. You need to make the most of all the opportunities for relaxation, finding interesting activities for each evening. On weekends, it is advisable to get out somewhere out of the house, and a couple of times a year – to go away to disconnect from all thoughts of work.
  3. Find a hobby. Any exciting activity distracts from disturbing thoughts and tidies up the nervous system.
  4. Keep track of vitamins in your diet. In a healthy body healthy mind! And for the body to be healthy, it is necessary to eat right and monitor the completeness of the diet. The most important for the health of the nervous system are B vitamins and vitamin D. Of the minerals, potassium and magnesium are especially valuable.
  5. Don’t think about irrelevant issues. Endless reflection does not help solve problems. Think only of the ones you are working on right now.
  6. Don’t accumulate negative. Negative emotions are doubly toxic if stored up for a long time. Leave all negativity in the past, trying to get rid of it completely.
  7. Explore your strengths and weaknesses. This will allow you to better understand how to increase stress resistance and in which direction it is worth working on yourself in order to increase self-esteem.
  8. Stop worrying about other people’s opinions. Many of our fears and experiences are related to what others think of us. However, you cannot please everyone, so you do not need to torment yourself with the thoughts that others may condemn some act. The main thing is that it matches your own ideas about morality and morality.
  9. Keep a diary. Try to write down events that triggered strong positive or negative experiences in you. Over time, you will accumulate small statistics that will help you understand what brings you the most stress.
  10. Improve yourself, improve your qualifications. By becoming a high-quality professional in your field of activity, you can be sure that you will cope with any task. This will eliminate a large number of stressors in one fell swoop.

How to build resilience through training

If you want to start actively working right now to increase your resistance to stress, clear your mind and reboot your consciousness, I advise you the Brain Detoxification course, which will help you:

  1. Reduce stress and anxiety
  2. Get rid of toxic thoughts
  3. Concentrate on what’s important
  4. Improve the quality of sleep and rest
  5. Reduce distraction

The training consists of 10 lessons and practical tasks. You will receive tools and exercises, as well as video and audio. Upon completion of the course, they will give valuable advice on independent practice.

The author of online training is Victor, an expert in the field of integral philosophy and developmental psychology.

If the course does not suit you, then within 7 days you can get your money back.


Resilience to stress is a valuable skill in helping you cope with difficult life situations. By working to improve it, you can become a significantly more successful and self-confident person. At the same time, it is important to make efforts in all directions: to work on physical health (sleep, nutrition and sports), on the emotional state (rest and pleasant pastime), on the mind and character. And the easiest way not to miss anything is to stick to the 10 tips discussed above.