Resilience and Stress Management

After 20+ years in cardiology, I’ve come to question how we approach lifestyle change. We often treat diet, exercise, sleep, and stress as separate problems, with separate solutions. But in most of the high-performing professionals I’ve worked with, that approach doesn’t hold up. The pattern I’ve observed again and again: Stress management isn’t just another "pillar" of a healthy lifestyle. It’s the foundation that underlies them all. How chronic stress quietly disrupts every domain of health: Sleep: Elevated cortisol interferes with circadian rhythms, fragments rest, and reduces deep sleep, making everything harder. Nutrition: Stress alters hunger hormones like leptin and ghrelin, increasing cravings for calorie-dense foods and lowering appetite for nutrient-rich options. Exercise: Chronic stress impairs recovery, increases injury risk, and can blunt the benefits of training. Connection: Stress narrows our emotional bandwidth, making empathy, patience, and meaningful connection harder to sustain. Coping habits: When we’re stretched thin, we reach for quick relief: caffeine, alcohol, screens, or other short-term fixes. The cascade I see repeatedly: → Sustained pressure without rest and recovery elevates baseline stress → Sleep quality deteriorates → Energy dips drive reactive food choices → Movement feels harder to sustain → Emotional connection weakens and gets put on the back burner → Coping behaviors increase → All of it loops back to amplify stress What I’ve found most helpful in practice: When patients learn to regulate their nervous system, other areas—diet, sleep, movement—often start to improve without being the primary focus. Simple stress interventions that ripple outward: • 3-minute breathing breaks between meetings • A consistent morning routine (even 5 minutes) • Brief walks outdoors • Clearer boundaries (i.e. around after-hours communication and work) • Prioritizing one meaningful connection each week The mindset shift that changed how I practice: We don’t need to perfect every pillar. We need to create the conditions, starting with learning the essential skills of stress mastery, where health can actually take root. When you improve how you manage stress, what other areas of life tend to shift? #JustOneHeart #LifestyleMedicine #StressPhysiology #SystemsThinking #CardiovascularHealth #HolisticHealth #Cardiology

Stress Can Break You — Or Make You Stronger. Here's How. 💪 Ever felt like stress is crushing you? Like you're carrying the weight of expectations — yours, your team’s, and even your family’s? I know that feeling too well. There was a time when stress consumed me (literally) and my well-being took a hit. It triggered alopecia areata, causing me to lose all my hair, including my eyebrows and eyelashes. But in that struggle, I also found clarity. That was my turning point. In my last post, I shared 10 warning signs of stress you can't ignore (link in comment box). Since it’s April Stress Awareness Month, let’s keep the conversation going. Stress can feel overwhelming, but with the right approach, it can become a catalyst for strength and growth. This month is a great time to reflect, recalibrate, and renew your focus on well-being. What steps are you taking to build resilience and turn stress into strength? 💡 Stress doesn’t have to break us. It can build us — if we know how to navigate it. That’s why I developed the C.A.R.E. framework, a science-backed, proven approach that has helped many professionals manage stress and build resilience to thrive amid challenges. 🔹Choose to Be Positive: Mindset influences behaviors and results. Train your mind to rewire thought patterns toward a positive pathway. 🔹Acknowledge Your Emotions: Emotions are messages — your body’s way of communicating alert signals. Ignoring or suppressing them won’t make them disappear. Process them to manage them and move forward. 🔹Reframe Your Mind: Every challenge, setback, or adversity holds a hidden gift. Find the gem — whether it’s an opportunity, a lesson, or a new perspective. 🔹Embrace Self-Talk: What you tell yourself becomes your reality — it’s a self-fulfilling prophecy. Make it empowering. Stress is inevitable. But suffering? That’s optional. How do you shift your mindset when facing stress? #StressAwarenessMonth #Wellbeing #Resilience

Your team isn’t just navigating change. Their brains are being rewired by it. Understanding the brain science of resilience is essential for any leader guiding teams through AI transformation and resource pressure. The neuroscience is clear: chronic workplace stress shrinks the hippocampus (our learning center) while amplifying the amygdala (our fear center). In 2025, with AI transformation and resource constraints, our teams' brains are literally rewiring under pressure. Here are 3 science-backed strategies I teach in my leadership and resilience keynote programs to build resilient teams in this high-pressure environment: 1. Create Psychological Safety Zones ↳Schedule weekly "pressure-release" meetings where teams can openly discuss AI concerns ↳Make it clear that vulnerability isn't weakness—it's human ↳Celebrate small wins to trigger dopamine releases and build positive neural pathways 2. Redefine Resource Optimization ↳Stop asking "How can we do more with less?" ↳Start asking "What truly moves the needle?" ↳Use AI to eliminate cognitive overload, not people ↳ Direct mental energy toward creative work (which activates our brain's reward centers) 3. Build 'Change Muscle ↳Leverage neuroplasticity: the brain's ability to form new connections throughout life ↳Create micro-learning opportunities to strengthen neural pathways gradually ↳Rotate team roles to build cognitive flexibility ↳Foster cross-functional collaboration to enhance neural network resilience Remember: The stressed brain can't learn, but the supported brain becomes stronger through challenge. That's not just leadership philosophy, it's neuroscience. What strategies are you using to help your teams' minds navigate these changes? #Leadership #Resilience #FutureOfWork #ChangeManagement #KeynoteSpeaker

Chronic stress is one of the most powerful and often overlooked influences on brain health. Its impact goes far beyond mood. Stress can weaken the brain’s resilience and even reduce the protective benefits we gain from exercise and social connection. The good news is that we are not powerless. Daily practices can calm the nervous system, lower stress hormones, and support long-term cognitive vitality. Here are a few I emphasize in my own life: • Daily movement: even a 20-minute walk can lower cortisol and improve focus • Mindfulness or meditation: supports the brain’s ability to reset and recover • Breathwork: these simple and effective techniques calm the nervous system • Social connection: meaningful relationships ease stress and build resilience • Sleep hygiene: restorative rest allows the brain to repair and stay sharp Small and consistent habits add up. With intention, we can create a foundation for a healthier and more resilient brain.

We often hear "stay positive" as a cure-all for stress. But as a psychiatrist, I can tell you—it’s not that simple. Here’s why: ❌ Enforcing positivity doesn't build resilience. ❌ Ignoring negative emotions can lead to burnout. ❌ True resilience isn’t about avoiding stress—it's about managing it. Forward-thinking leaders focus on creating an environment where all emotions are acknowledged. Neuroplasticity shows us we can reshape our mental responses, but it takes more than positive mantras. Here’s how to foster resilience: 1️⃣ Recognize both positive and negative thoughts. 2️⃣ Assess their validity. 3️⃣ Reframe when necessary. Leaders, your role isn’t to eliminate stress but to create a psychologically safe space where your team can process and respond to challenges effectively. The result? 💡 Improved team performance, increased well-being, and genuine resilience.

Stress doesn’t just wear you down—it reshapes who you are. At the University of Louisville, our research into workplace stress has taught us something critical: when stress goes unmanaged, it doesn’t just impact our day. It rewires our reactions, reshapes our identity, and reduces our capacity to lead well. Honestly? I’m feeling it right now—just writing this post. A new study published from the Brain & Behavior Research Foundation (BBRF) confirms what we’ve seen in our own work: when we consistently respond poorly to everyday stress, we don’t just feel worse—we become worse versions of ourselves. Let that land: Over time, we lose emotional stability. We become less open. And even our fluid intelligence—our ability to adapt and think—takes a hit. For leaders, this is more than personal. It’s cultural. It’s organizational. Unacknowledged stress erodes trust, creativity, and engagement. But when we face it, when we talk about it, when we design for it—we create something better. Here’s the leadership challenge: Build a culture where stress isn’t hidden—it’s named. Where psychological safety isn’t a buzzword—it’s a strategy. Where resilience isn’t heroic—it’s collective. Ask this often: What are acceptable levels of stress here—and when is the pressure too great? And when you need a reset, here are a few science-backed micro-strategies: • Name the stress. Labeling how you feel helps regulate the brain’s fear center. • Practice micro-recovery. Take five. Move. Breathe. Step away. • Build in predictability. Small routines = psychological safety. • Get physically active. Walk. Stretch. Move your body, change your brain. • Sleep like it’s your job. Recovery is not optional. • Set boundaries without guilt. Protect your capacity to show up tomorrow. The cost of chronic stress is high. But the ROI of emotional intelligence, shared resilience, and better boundaries? Even higher. #Leadership #Resilience #StressManagement #FutureOfWork #EmotionalIntelligence #EmployeeEngagement #OrganizationalCulture #PsychologicalSafety https://lnkd.in/eRnB3fPn

How to Build Resilience: The Ultimate Guide Resilience isn't born. It's built. I spent years studying why some people bounce back from challenges while others break. The answer isn't willpower—it's a system. Here's the framework that changed everything for me: Your resilience isn't one skill—it's six interconnected domains that work as a system. Vision powers everything: • Purpose • Smart Goals • Alignment Composure is your emotional foundation: • Emotional Intelligence • Control and Authority • Mindfulness Reasoning is your strategic edge: • Plan and Anticipate • Resourcefulness • Problem-solving Health is the domain most leaders neglect: • Exercise and Nutrition • Quality of sleep • Relaxation Tenacity separates the great from the merely good: • Realistic Optimism • Self-belief • Persistence Collaboration might seem optional, but isolation kills resilience: • Support networks • Good relationships • Trust and Teamwork The 6 methods that transformed my resilience: Goggins 40% Rule: When your mind tells you to stop, you've only reached 40% of your limit. Keep going. Cognitive Reframing: When faced with stress, consciously choose to see it as a challenge to overcome rather than a threat to avoid. Premeditation Malorum: Visualize and explore the worst-case scenario to reduce anxiety and stress around potential outcomes. McGonigal's Challenge Response: Transform stress into a powerful ally by consciously choosing to see it as a challenge. Stockdale Paradox: Acknowledge the severity of your situation without sugarcoating it, but maintain faith in your eventual success. The 5×5 Rule: If it won't matter in 5 years, don't spend more than 5 minutes being upset by it. ------------------------------------------------- Follow me Dan Murray-Serter 🧠 for more on habits and leadership. ♻️ Repost this if you think it can help someone in your network! 🖐️ P.S Join my newsletter The Science Of Success where I break down stories and studies of success to teach you how to turn it from probability to predictability here: https://lnkd.in/ecuRJtrr

Tomorrow marks the start of International Stress Awareness Week, so I wanted to share some of my top strategies for managing stress. 1. Understand the difference between good stress and bad stress. Good stress—known as eustress—builds resilience, stress tolerance, and mental agility. It’s the kind of stress to lean into because it strengthens your ability to handle life’s demands. Some examples of beneficial stress: Cardio training Resistance training Cold exposure [cold showers or cold-water therapy] Heat exposure [traditional or infrared saunas] 2. Proactive recovery Instead of waiting until burnout or breakdown hits, make recovery a proactive habit. The key is to find daily, weekly and monthly proactive strategies for your own life and toolkit. One of my favourite daily recovery strategies is something I call 'Brain Breaks'. These are 1-3 micro-breaks in your day where you are intentionally 'stimulant-free' [screens, sugar, or caffeine]. These brain breaks can be between 2-10 minutes [or up to 20 minutes if you have the time] and are based on working with an internal micro cycle called your ultradian rhythm. Some examples of a brain break include: Step outside for a walk, ideally in nature Do a few cycles of deep breathing to activate your relaxation response Listen to a short meditation or NSDR (non-sleep deep rest) track Make a nutritious snack or have a glass of water, or a herbal tea These small, proactive strategies build recovery into your day, helping you stay energised, focused, and resilient, all of which support better stress management. → What’s one strategy you could add to your daily, weekly or monthly tool kit? ----------------------------------------- Hi, I'm Jess – an Executive Performance Coach & Speaker. I help executives, leaders and high-performing teams achieve sustainable success in demanding environments. My mission is to change the narrative and start a conversation - not just about what it takes to reach the top, but how to do it sustainably and stay there. #StressManagementTips #ScienceBacked Talks about sustainable #highperformance #LinkedInNewsAustralia Brendan Wong

There’s one step in creating Psychological Safety that we CAN’T skip. And that's Stress Resilience. Think about it: How can a person belong, learn, contribute, and challenge when their brain is in survival mode? A brain that's overwhelmed isn't really concerned about building a healthy work environment, right? It’s just trying to make it through the day. Basically, when we’re stressed, our capacity to work at our potential and to have healthy interactions with our peers gets interrupted. So when we actively start managing it, it puts us in a position to show up and consider psychological safety from a more grounded and intentional position.. This is what allows us to contribute to a healthy work environment. So here are a couple of ways to start keeping an eye on your stress ⬇️ ➡️ Stress Management Tools Try simple practices throughout the day like gratitude, journaling, and breathwork! We have a bunch of quick and easy tools you can use every day. Check out our Mako Method Framework™ at www.makomindfulness.com - beyond that? Big fan of therapy, coaching, and getting granular on what you specifically need for your mind and body to be most effective. ➡️ Get to Know Yourself This means knowing when to say no or when to step back from work. Start by prioritizing your tasks and understanding your limits. Consider what drains your energy. What can you adjust or “pass” on to protect your well-being? Just remember, your boundaries are YOURS to uphold. ➡️ Enjoy Life Outside of Work I’ve definitely done the whole slippery slope where my work becomes my identity. Making sure that I have a life (and enjoy it) outside of my career has made a big difference. You guys know I love a good exhibit (The Kinsey Collection in Houston was amazing), live music, time with my loved ones, dance classes. Etc. The point is, when I have outlets in place and am enjoying my life, I tend to not feel that sense of resentment towards my work. It helps me not to put all the pressure on my professional life to bring me a sense of fulfillment. By implementing strategies like these, we strengthen our ability to handle stress and set the stage for psychological safety to grow. 🖤 Learn more about the importance of managing stress in the process of creating psychological safety in our training! DM me for more info! Create a great day! #MakoMindfulness #StressManagement #PsychologicalSafety #ProfessionalDevelopment #MindfulnessTraining #EmployeeWellbeing #StaffDevelopment

Pressure will never disappear. But it can be managed. Over the years, I’ve seen reps at every level From rookies to seasoned closers fall into the same trap: They carry the stress of rejection. They take losses personally. They chase bad leads too long. They forget to protect their energy. The best don’t “avoid stress.” They learn frameworks to work with it, not against it. That’s where resilience comes in. Resilience is not motivation. Resilience is structure. Systems. Habits. 👉 Say no to low-value work. 👉 Break big deals into small wins. 👉 Reset nerves before every pitch. 👉 Treat rejection as redirection. Sales isn’t a sprint. It’s an endurance game. The ones who last the longest aren’t the ones who grind hardest. They’re the ones who know how to manage the pressure. Because closing deals is important. But staying calm, sharp, and consistent is how you close again and again. Sales isn’t about beating the quota. It’s about beating the stress that keeps you from it.