Stress, Coping & Resilience
Neuropsychiatrist and 2000 Nobel Prize winner Eric Kandel, and other scientists since, have discovered that learning literally changes brain structure via a process called “neuroplasticity.” This moldable ability of human brains means we can learn new skills including health resilience skills.
Did you know that building “resilience” can create an immunity to stress in the same way vitamins and antibiotics boost our immunity to illness?
Scientists have learned that biological markers on our cells are measurably altered with a change in the state of wellbeing, bringing shifts to the neuroendocrine, immune and cardiovascular systems, sleep and more. Being “resilient” is not based on personality type or genetics; anyone can learn to be more resilient.
No one is limited by DNA; brains are rewired as people learn. The process is like creating a new hiking trail when an original trail gets destroyed. The new trail arrives at the same destination but in a different way. The result is the same.
What are the basics for building resilience?
There are numerous mind-body approaches to develop coping skills for stress reduction, that also strengthen resilience. Learning how to train our brain is an ongoing process; identifying negative thought patterns and limiting them, recognizing a harmful habit of feeding fears and then learning to reframe, being open to solutions and seeking positive input. Physical activities help condition the body and help bring equilibrium to the nervous system. Activities that combine mind-body involvement, such as tai chi and yoga, impact both mental relaxation and physical conditioning, while still meditation and mindfulness practices also calm both body and mind.
Along with these familiar mind-body methods, Dennis Charney, MD, Dean of the School of Medicine at Mount Sinai, and a neurobiology expert specializing in the treatment of mood and anxiety disorders along with research partner Steven Southwick, MD, a psychiatry professor at Yale University, offer more ideas. They have studied common traits in people who endured enormous amounts of stress from war, assault, and disasters (and other less traumatic events) and who ultimately thrived, and they offer the list below:
A 10-step "prescription" to re-train your brain to be more resilient:
Prioritize your physical well-being. Regular exercise is one of the keys to cleansing your mind of stress. Regular physical activity has been linked to improvements in mood, cognition, regulation of emotion, immunity, and overall self-esteem. Exercise may seem unimportant when you're faced with mounting stress and anxiety, but it may be helpful to look forward to it as a welcome reprieve rather than as another task to be completed. It's all about framing your mindset.
Keep a positive attitude. Although it seems too simple, keeping a positive attitude is key to deflecting stressors. This truly is more difficult for some people—since optimism is a trait wired by genetics and the chemistry of your brain's reward circuits—but you can learn! One way to restructure your brain's response to stress is to stop pessimistic thoughts in their tracks. Recognize that you're in control of whether the glass is half-empty or half-full. Also, we must recognize if we may need to schedule and limit dosage of negative news and social media.
Reframe your stressful thoughts Try reframing the stressful event in your head to see how difficulties lead to growth. Much like optimism, you can learn to "alter the perceived value and meaningfulness" of the event by reframing it, integrating it, accepting and recovering from it.
Develop your moral compass. Thoughtfulness and kindness are strongly related to resilience, so contemplating and strengthening your set of core beliefs can help. The authors note that there is a strong correlation between faith, spiritual or religious beliefs and resilience.
Find a resilient role model. Imitation is a powerful mode of learning. Our role models are so important that their values can influence our own values through psychological imprinting. Whether they're world leaders or friendly neighbors, find role models that you can look up to in times of stress.
Face your fears. Fear is normal. Don't be ashamed of being afraid. Fear can be a powerful tool that can ultimately increase your self-esteem by helping you learn and practice skills to overcome stress.
Develop active coping skills. Despite how uncomfortable it may be, try actively coping with your stressors instead of withdrawing and surrendering to them. The most resilient people use active rather than passive coping skills like re-appraising the stressor, creating positive statements about themselves, and actively seeking support from others.
Establish and nurture a supportive social network. Very few of us can "go it alone." Build a safety net of close relationships with friends, or organizations that boost your emotional strength, during times of stress. Most organizations are doing Zoom calls and events now. If you live with others, setting aside quality time for a fun family activity can bring a better sense of closeness and fun. Connecting can also help us feel the validation of helping others deal with their own stressors.
Train your brain AND Sleep. Changing the way your brain works may sound daunting, but with a little self-discipline it can be accomplished through regular training. Scientists suggest that working to build emotional intelligence, moral integrity, and physical endurance can all help deflect stressors. And - don't forget to rest your brain- adequate sleep is central to all aspects of brain training.
Play to your strengths. Recognize, utilize, and grow your character strengths to actively prepare for and ride out difficult and stressful situations. If you have strong social skills (or want to), set aside time to outreach to your social network. If you prefer quiet time, try writing or pursuing your favorite artistic endeavors. Do what you're good at (or simply what you enjoy doing) and give yourself a pat on the back. You deserve it.
