The art of resilience: 7 ways to train your mind to handle stress better

There’s a stark contrast between crumbling under pressure and rising above it.

The difference boils down to resilience. Succumbing to stress is like surrendering to an invisible enemy, while mastering resilience is like building your mental fortress.

Resilience isn’t about avoiding stress, but rather learning how to navigate through it. And believe it or not, your mind can be trained to handle stress more effectively.

In the art of resilience, there are seven key strategies, almost like mental gym exercises, that can help your mind become a stronghold in times of stress.

And I’m going to share these techniques with you, not just as tips, but as a guide to building your own resilient mindset.

1) Embrace the chaos

In the tumultuous sea of life, stress is inevitable. It’s like a wave that knocks you off your feet.

But what if you could learn to ride that wave instead of being swept away by it?

Welcome to the principle of embracing chaos.

Embracing chaos is about accepting that stress is a part of life and learning to navigate it, rather than trying to eliminate it completely.

Think about it. It’s the mindset behind successful entrepreneurs who thrive under pressure, as well as athletes who perform best in high-stakes situations.

When faced with stressful situations, people often react with panic or denial. But those who embrace chaos see stress as a challenge to overcome.

If you want to train your mind to handle stress better, start by changing your perspective. See stress as an opportunity for growth, not a threat.

However, remember it’s not about glorifying stress but understanding its role in our lives and learning how to manage it effectively.

2) Practice mindfulness

You’re probably thinking, “Not another preachy speech about mindfulness!” But hear me out.

Mindfulness is a skill. It’s about being present in the moment, aware of your surroundings and sensations without judgment.

Here’s how it helped me cope with stress.

I used to be a chronic over-thinker. My mind was always racing with worries and what-ifs. It felt like I was constantly on a treadmill, running but never reaching anywhere.

Then I discovered mindfulness meditation.

At first, sitting still and focusing on my breath seemed ridiculously simple. But within a few days, I noticed a change. My mind started to quiet down. I began to feel more grounded, more in control of my reactions.

Now, whenever stress starts to creep up on me, I take a pause. I focus on my breathing, observe my thoughts and emotions without getting carried away by them.

And you know what? It works.

Incorporating mindfulness into your routine can help you stay calm and focused amidst stress. It’s not a magic cure, but it’s definitely a tool worth having in your resilience arsenal.

It takes practice to reap its full benefits, so don’t give up too soon!

3) Exercise regularly

It’s no secret that physical activity is good for our bodies. But did you know it’s also a potent stress reliever?

Exercise increases the production of endorphins, often referred to as “feel-good” hormones. These endorphins act as natural painkillers and mood elevators, helping to alleviate feelings of stress and anxiety.

When you move your body, whether it’s a brisk walk, a yoga session, or an intense workout, you’re not just improving your physical health. You’re also contributing to your mental well-being.

But the wonders of exercise don’t stop there. It also promotes better sleep, boosts self-confidence, and provides a healthy outlet for releasing pent-up tension.

Next time you’re feeling stressed, instead of reaching for that bag of chips or zoning out in front of the TV, try breaking a sweat. It might be just the thing your mind needs to regain balance and resilience.

4) Cultivate positive relationships

We’re social creatures by nature, and the company we keep can greatly influence our ability to handle stress.

Surrounding yourself with positive, supportive people can serve as a buffer against life’s stressors. These are the ones who listen to you vent, offer words of encouragement, and stand by you in tough times.

But cultivating positive relationships isn’t just about having a shoulder to cry on.

It’s also about engaging in meaningful interactions and shared experiences that bring joy and a sense of belonging.

Spending time with loved ones, volunteering for a cause you believe in, or simply making time for good old-fashioned face-to-face conversation can all contribute to your resilience.

It’s not about the quantity of social interactions, but the quality. Strive to build relationships that nourish your spirit and strengthen your resilience.

5) Learn to say “no”

I’ll admit, this one was tough for me to learn. As someone who always wanted to please others, saying “no” felt like letting people down.

But the reality was, I was stretching myself thin. I was committing to too many things and not leaving enough time for myself. The result? A constant state of stress and overwhelm.

Finally, I realized that saying “yes” to everything meant saying “no” to my own well-being.

Learning to say “no” is about setting boundaries and respecting your own time and energy. It’s about understanding that you can’t do everything for everyone, and that’s okay.

It might feel uncomfortable at first, but with practice, it becomes easier. And the rewards – lower stress levels, better balance, and a stronger sense of self – are well worth it.

Next time you’re tempted to take on too much, remember you have the power of “no”. Use it wisely.

6) Embrace self-compassion

In times of stress, we often become our own worst critics. We berate ourselves for our perceived failures and shortcomings, adding to the weight of our stress.

But what if we could change that narrative? What if we could be kinder to ourselves?

Embracing self-compassion is about treating yourself with the same kindness and understanding you’d extend to a loved one in a similar situation. It’s about acknowledging that everyone makes mistakes and experiences setbacks.

Rather than beating yourself up over a mistake, view it as a learning opportunity. Instead of dwelling on your shortcomings, focus on your strengths and progress.

Practicing self-compassion can help reduce stress and increase resilience. So next time you’re feeling stressed, take a moment to be kind to yourself. You deserve it.

7) Practice gratitude

In the face of adversity, it’s easy to lose sight of the good in our lives. But practicing gratitude can shift our focus from what’s going wrong to what’s going right.

Gratitude isn’t about ignoring life’s challenges. It’s about acknowledging the good, no matter how small, amidst the chaos.

Keeping a gratitude journal, expressing thanks to a loved one, or simply reflecting on what you’re thankful for each day, can help foster a positive mindset.

This positive mindset can bolster your resilience, making you better equipped to handle stress.

Make gratitude a daily practice. You might be surprised by the power of a simple “thank you”.

Final thought: It’s a journey

The path towards resilience and better stress management isn’t a straight line. It’s a journey, filled with peaks and valleys, setbacks and victories.

Resilience isn’t something you’re born with or without. It’s a skill, crafted and honed over time through experiences, introspection, and practice.

The techniques we’ve discussed—embracing chaos, practicing mindfulness, exercising regularly, cultivating positive relationships, learning to say no, embracing self-compassion, and practicing gratitude—are not quick fixes.

They are habits that require commitment to cultivate.

And remember, it’s not about eliminating stress completely—that’s an unrealistic goal.

Life will always throw challenges our way. It’s about developing the mental fortitude to navigate these challenges without losing our balance.

Whether you’re in the midst of a storm or enjoying a calm spell, continue to nurture your resilience. It’s your inner compass guiding you through the ups and downs of life.

As the American author Mary Anne Radmacher once said, “Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.”