Build Resilience: 9 Science-Backed Ways to Cope with Anxiety & Stress | BBC

In a world that often feels unsteady, navigating periods of intense change and uncertainty can accept a significant toll on our mental and emotional wellbeing. It’s perfectly normal to experience anxiety or feel overwhelmed when faced with relentless bad news, personal tragedies, or the daily pressures of modern life. But We find strategies, grounded in research, that can help build resilience and foster a sense of calm amidst the turbulence.

The science of coping with adversity has been a growing area of study in recent years, and the BBC’s science team has compiled several techniques that may offer some relief. These aren’t quick fixes, but rather tools to help you navigate challenging times with greater emotional stability.

Understanding Emotional Granularity

The language we leverage to describe our inner experiences can profoundly shape how we feel. Often, we default to broad terms like “stressed” or “anxious.” Yet, research suggests that pinpointing the specific emotion we’re experiencing can be incredibly beneficial. Instead of simply stating you’re stressed, try to identify whether you’re feeling frustration, worry, anxiety, or even existential despair.

This ability to differentiate between feelings is known as “emotional granularity.” A study published in the Journal of Personality and Social Psychology found that greater emotional granularity is associated with both improved physical and mental health. Being able to name what you’re feeling allows for more targeted coping strategies and can reduce the intensity of negative emotions.

The Power of Constructive Worrying

Although it might seem counterintuitive, completely suppressing worries isn’t always the most effective approach. Instead, researchers recommend scheduling dedicated “worry time.” Set aside 15-20 minutes each day to consciously focus on your anxieties. During this time, allow yourself to fully explore your concerns, write them down, and even brainstorm potential solutions.

The key is to contain your worrying to this designated period. When anxious thoughts arise outside of your scheduled time, gently remind yourself that you’ll address them later. This technique, known as “stimulus control,” can help prevent worries from spiraling out of control and disrupting your daily life.

Finding Comfort in the Familiar – and the Unexpected

During turbulent times, routines can provide a much-needed sense of stability. Maintaining regular sleep schedules, meal times, and exercise habits can help ground you when everything else feels chaotic. However, don’t be afraid to also introduce small moments of joy and comfort into your day. This could be anything from listening to your favorite music to spending time in nature.

Interestingly, research also suggests that engaging with emotionally intense experiences, like watching horror films, can be a surprisingly effective coping mechanism. A study by Dr. Mathias Clasen at Aarhus University found that horror fans generally exhibit higher levels of resilience and emotional regulation. The controlled fear experienced while watching a horror movie can act as a form of exposure therapy, helping you to process and manage anxiety in a safe environment. The BBC details this research further.

The Benefits of Social Connection

Humans are social creatures, and strong social connections are vital for our mental wellbeing. Spending time with loved ones, talking about your feelings, and offering support to others can all help buffer the effects of stress. Even small acts of kindness, such as volunteering or simply checking in on a friend, can boost your mood and sense of purpose.

However, it’s also important to be mindful of the information you consume and the people you surround yourself with. Limit your exposure to negative news and social media, and distance yourself from individuals who drain your energy or contribute to your anxiety.

Practicing Mindfulness and Gratitude

Mindfulness, the practice of paying attention to the present moment without judgment, can be a powerful tool for managing stress and anxiety. Simple mindfulness exercises, such as deep breathing or body scan meditations, can help calm your nervous system and bring you back to the present moment. Numerous apps and online resources offer guided meditations for beginners.

Similarly, cultivating gratitude – actively focusing on the things you’re thankful for – can shift your perspective and boost your overall wellbeing. Keeping a gratitude journal or simply taking a few moments each day to reflect on the positive aspects of your life can have a profound impact on your mood.

The Importance of Physical Activity

Exercise is not only good for your physical health, but also for your mental health. Physical activity releases endorphins, which have mood-boosting effects. Regular exercise can also help reduce stress, improve sleep, and increase self-esteem.

You don’t demand to run a marathon to reap the benefits of exercise. Even a brisk walk, a bike ride, or a yoga class can make a difference. Find an activity you enjoy and make it a regular part of your routine.

Engage Your Creativity

Creative expression can be a powerful outlet for processing emotions and reducing stress. Whether it’s painting, writing, playing music, or gardening, engaging in creative activities can help you tap into your inner resources and find a sense of flow.

Don’t worry about being “good” at it. The goal isn’t to create a masterpiece, but rather to express yourself and enjoy the process.

Seek Professional Support When Needed

If you’re struggling to cope with turbulent times, don’t hesitate to seek professional help. A therapist or counselor can provide you with support, guidance, and evidence-based strategies for managing your mental health.

Resources like the National Alliance on Mental Illness (NAMI) and the Mental Health America (MHA) offer information, support, and referrals to mental health services. Remember, seeking help is a sign of strength, not weakness.

Navigating Ongoing Uncertainty

It’s important to acknowledge that uncertainty is a part of life. While these techniques can help you build resilience and find calm, they won’t eliminate all of your anxieties. The key is to develop a toolkit of coping strategies that you can draw upon when you need them.

As global events continue to unfold and personal challenges arise, prioritizing your mental and emotional wellbeing is more important than ever. By incorporating these science-backed techniques into your daily life, you can navigate turbulent times with greater strength, resilience, and peace of mind. If you are experiencing a mental health crisis, please reach out to a crisis hotline or mental health professional immediately. The 988 Suicide & Crisis Lifeline is available 24/7 by calling or texting 988 in the US and Canada, and by calling 111 in the UK.