Tips for helping you build resilience

  • Engage in activities that make you happy. Perhaps you have a hobby you can incorporate into your life.
  • Say no when necessary. If we spread ourselves too thinly, the quality of our relationships and work may suffer.
  • Practice mindful deep breathing. Breathe in for a count of 4 through the nose, hold for 2, and out through the mouth for a count of 6.
  • Engage in informal mindfulness. When you're out walking for example, listen to birdsong or feel the warmth of the sun.
  • Keep evergreens or use your other senses to support feelings of relaxation.

@mrfrost

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Self Improvement

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How your body responds to stress

Stress is best defined as an emotional and physical state where the body is getting ready for the "fight or flight" response.

During the fight or flight response the body releases adrenaline, experiences palpitations and increased sweating that lasts until the perceived threat is over, or until the body falls into exhaustion and can no longer sustain this state. The stress can cause a lack of sleep, inability to focus, and changes in our eating habits.

Stress is a useful warning sign that we may be pushing it too far. It is important to learn to recognize and respond to it.

  • Becoming aware of what triggers a stress response can help us avoid or deal with them.
  • Look after your body physically to build resilience to stress. Eating sensibly, sleeping well and taking regular breaks can help our bodies function better.
  • Make healthy changes to your routine. If certain people cause us to feel uncomfortable, perhaps reduce the amount of time we see them.

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RELATED IDEAS

Fear of Being Disliked

It's a human trait to seek the attention and praise of others.

When you genuinely find something to like in others, they usually respond in kind. Be friendly to everyone. Be confident you are a likable person.

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IDEAS

While some stress is essential for human function, chronic stress creates a cascade of physical changes throughout your body: 

  • Heart problems: high risk for high blood pressure, heart attack, and stroke. 
  • A weak immune system, leaving you vulnerable in the face of illnesses. 
  • Diabetes risk: Chronic stress can lead to extra blood sugar. 
  • Stress can cause stomach and digestion problems and increase the intake of unhealthy foods and alcohol. 
  • Sex and reproduction problems in both men and women.
Make stress management fun
  • Sweat out your stress with a high intensity workout. Or do the opposite: completely wind down in a tai chi class.
  • Spend time with someone who makes you laugh. 
  • Grab some pencils and a colouring book. While you’re colouring in, you are slowing your thoughts and using your creativity.
  • Dance around the house to your favourite music.
  • Head outside for fresh air and a close encounter with the natural environment.
  • Turning off your screens and devices can help you switch off your thinking. On the flip side, watching a funny movie or talking to someone on Facetime can help you feel better too.
  • Eat a banana or a potato. These foods have potassium, which can improve your body’s energy and recovery.
  • Find a repetitive activity, such as knitting, wood carving or making jewellery. The simple act of repeating a skill with your hands can relieve stress.

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