How Resilient People Handle Stress: 6 Science-Backed Daily Habits

Whether we like it or not, stress and anxieties are part of life. A warm sunny day can end with heavy rain and thunder and vice-versa. However, you may have noticed that, some people grow from these tough phases like a phoenix bird. They are resilient and anti-fragile. For example, what happens to our muscles when we workout? They go through a tremendous amount of stress and strain to grow stronger. Similarly, we can convert hardships in life into opportunities for growth. All we need to do is engage in those daily habits followed by the anti-fragile individuals. Let’s explore deeply.


The legendary Roman Emperor Marcus Aurelius wrote in his masterpiece Meditations: “If you are distressed by an external thing, it is not this thing that disturbs you but your judgement about it. And it is in your power to wipe out that judgement now.” Our thoughts are the elements that are in our total control. Tragic incidents may come our way. But those who consistently stay calm during these situations have mastered the art of reframing their perspectives. How you manage a situation depends on how you see it. If you start considering setbacks as opportunities for growth, then you will start experiencing that the stressful emotions are transforming into excitement.

Science has been consistently proving the stress reducing abilities of meditation, breathing exercises and yoga. Take up any of the mindful activities that you like, whether it is yoga, meditation, Tai Chi or even mindful stretching. As days pass by, you will start feeling more balanced and a deep sense of internal harmony.

Sleep is the time period in which our brains reset and rejuvenate. Indeed, a study conducted at the University of California concluded that our anxiety can increase upto 30% if the quality of our sleep is poor on a single day. This happens due to the impairment of prefrontal cortex that controls impulses and promotes reasoning abilities. Therefore, make sure that you get 7-8 hours of sleep everyday. It is an absolute necessity for our mental and emotional health.



Resilient individuals plan every hour of a day. Of course, they will create to-do lists. However, beyond that, they will allocate each hour for such and such activities. Tonight itself, take a piece of paper and write down how you will be spending each hour of the next day. Keep this timetable in your pocket. Refer to it whenever you feel that you are getting distracted. This single habit in itself will boost your productivity, thereby reducing pressure significantly.

People who are too nice add up unnecessary stress by taking up activities that they are not supposed to do. As they don’t want to ‘rock the boat’ or displease others, they avoid saying no. The first step is to realise the truth that no individual was put on earth to fulfil your needs. You yourself have to take total responsibility. Our intuition or gut feelings will tell us whether we are listening to our inner truths. Listen to your gut feelings deeply. Most of the times those messages are right. As you start following your own truthful path, you will start experiencing the unnecessary stress and anxiety leaving you entirely.

Studies have been continuously proving the close links between mental health and physical exercise. For example, a research published in the British Journal of Sports Medicine showed that physical activities are actually better than medication or counselling for reducing depression, stress and anxieties. Therefore, consider exercise as a top priority and find some time everyday to allow the blood to flow throughout your entire system.

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Frequently Asked Questions (FAQs)

1. How to be resilient in life?
   To be resilient build strong social connections, practice self-care, adopt a positive mindset by finding purpose and keep learning from setbacks.
2. What happens to your brain when stressed?
   When stressed, your brain triggers a "fight-or-flight" response, releasing hormones like adrenaline and cortisol.
3. What are the signs of too much stress?
   Headaches, fatigue and sleep issues can be considered as important signs of too much stress.