Stress!!!! How to Build Your Tolerance

Christina Sabankaya, RN BSN

Stress is something we’ve all experienced. It’s that tight feeling in your chest when deadlines pile up, or the racing thoughts when life feels overwhelming. But what exactly is stress, where does it come from, and how can we build our resilience to handle it?

What is Stress?🤪

At its core, stress is your body’s natural response to any challenge or demand. It’s a survival mechanism designed to protect you, often called the “fight or flight” response. When you face a perceived threat, detected from small structure called the amygdala deep in the limbic brain, your body releases hormones like cortisol and adrenaline to help you act quickly. In short bursts, stress can be beneficial—it sharpens your focus and gives you the energy to tackle obstacles.

But when stress becomes chronic—when you're always on high alert—it starts to take a toll on your mental, emotional, and physical health. Chronic stress can lead to anxiety, exhaustion, burnout, and even physical issues like headaches, high blood pressure, and weakened immunity.

Where Does Stress Come From?

Stress can arise from several stressors, including:

*External Factors:These are challenges in your environment, such as work deadlines, financial worries, relationship conflicts, or significant life changes like moving or losing a loved one.

**Internal Factors:These come from within, like perfectionism, self-imposed pressure, negative thinking, or fear of failure. Even how we interpret events can create stress.

*Biological Response: Your body’s unique coding can make you more prone to stress. Genetics, hormonal imbalances, and past trauma all influence your stress levels.

Understanding where stress comes from is key to managing it. When we recognize the root of our stress, we can begin to take action.

3 Tips to Build Your Stress Tolerance

While you can’t always eliminate stress, you can learn to handle it better. Here are three powerful ways to improve your tolerance to stress and build emotional resilience:

1. **Strengthen Your Mind-Body Connection**

Your body and mind are deeply connected. By focusing on practices that regulate your nervous system, you can build resilience against stress. Start with:

🫁Breathing Exercises:Practice deep, diaphragmatic breathing. Slowly inhale for four counts, hold for four, and exhale for six. This activates your parasympathetic nervous system, which calms your body and mind.

💃Movement: Physical activity helps release pent-up energy and tension.

2. **Reframe Your Thoughts**💬

Much of our stress comes from the way we perceive situations. When faced with a challenge, we often imagine the worst-case scenario, which heightens stress. By practicing cognitive reframing, you can shift your mindset from stress to strength:

🫴Catch Negative Thoughts: When a stressful thought arises, pause and examine it. Ask yourself, "Is this thought helpful? Or” is this thought true?” Is there another way to see this?"

🔎Reframe the Challenge:Instead of seeing obstacles as threats, view them as opportunities to learn and grow. For example, instead of thinking, “I’m failing,” try, “I’m learning how to handle this.”

3. **Build Emotional Resilience with Boundaries**

Setting healthy boundaries is one of the most powerful ways to manage stress. Boundaries protect your time, energy, and emotional well-being. Here’s how to get started:

🚫Learn to Say No: If you’re overwhelmed, give yourself permission to say no to additional commitments. Saying no can feel hard at first, but it’s essential for protecting your mental health.

🥰Prioritize Self-Care:Carve out time in your day for activities that recharge you—whether it’s reading, meditating, spending time in nature, or simply taking a break. Self-care isn’t selfish, it’s necessary for stress management.

Stress is a natural part of life, but how we respond to it can make all the difference. By strengthening your mind-body connection, reframing your thoughts, and setting healthy boundaries, you can build your stress tolerance and improve your resilience. Remember, managing stress is not about eliminating it completely—it’s about learning how to navigate life’s challenges with more ease and grace.

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