Building a Stress-Resilient Lifestyle: 5 Tips and Tricks

Stress can be everywhere—at work, at home, in relationships, and even in daily activities. It seems to be an unwelcome companion that we just cannot shake off. The pressures of meeting deadlines, navigating personal connections, and juggling various responsibilities create a constant undercurrent of tension in our lives. It is that feeling of having too much to do and not enough time, the worries about the future, and the never-ending to-do list that can make each day feel like a challenge.  

I know we all experience being stressed and how it impacts us is unique to every one of us. Some may find that stress is a motivation to work harder and achieve their goals, while others may feel overwhelmed and paralyzed by it. Sometimes I have to stop and tell myself, “Breathe, Sasha” as the stress mounts up during the day. 

No matter where we fall on the stress spectrum, there is a common thread – the belief that there is an escape, a way out from the clutches of stress. It is in understanding that stress, while unavoidable, does not have to define our existence. It is the realization that within this chaos, there lies a path towards resilience and a thriving life. 

If you are a woman physician who is constantly feeling stress, overwhelm, and trapped in a cycle of burnout, I want to help you break free, and create a different life for yourself in 2024. It takes is one hour a week to change it and see how you take control of your life once again. This is how the all-new Brave Balance 2.0: A CME Master Class for Women Physician to Reclaim Work Life Control & Live a Life in Medicine on THEIR Terms will lead you to that change. 

Imagine dedicating just one hour a week to transform your life, reclaim work-life control, and live a life in medicine on your terms. Imagine going into to work each morning not secretly wishing you did something else. This is a 12-week revolutionary online class designed to empower busy women physicians and break free from the chains of stress and overwhelm. 

In this masterclass, we've curated a comprehensive curriculum that goes beyond conventional stress management techniques. We delve into the unique challenges faced by women physicians, offering tailored strategies to navigate the complexities of a demanding profession while maintaining personal well-being. Our sessions are crafted to fit seamlessly into your busy schedule, with bite-sized, actionable insights that can be implemented immediately. 

Your one-hour investment each week can lead to a lifetime of positive change. We'll kick off this March, see you there!  

5 Tips and Tricks Toward a Stress-Resilient Lifestyle 

A stress-resilient lifestyle is not about avoiding stress altogether – it is about navigating it with grace and building the strength to bounce back. These simple tips can be your toolkit for crafting a life that thrives even in the midst of life's challenges: 

1. Mindful Nutrition: The Foundation of Resilience 

The saying "you are what you eat" could not be truer when it comes to stress prevention. I have found that paying attention to my diet has a profound impact on how I handle stress. It is not just about satisfying hunger; it is about providing the necessary nutrients to fuel both our body and mind. 

We are not getting younger, and it is never a sin to indulge in some snacks here and then, but then again, health is wealth. So, for me, maintaining a healthy diet has become a priority. I do my best sure that my meals include a mix of carbs, proteins, and healthy fats. This balance plays a crucial role in stabilizing our blood sugar levels, warding off the mood swings that can contribute to stress. Beyond the basics, I also have incorporated stress-busting foods into my routine. Foods rich in omega-3 fatty acids, such as salmon and walnuts, and antioxidants found in berries and dark chocolate, have become staples in my diet. These choices not only contribute to our physical health but also positively influence our mood and overall stress resilience. 

Hydration is another vital piece of the puzzle. Dehydration can amplify feelings of stress and fatigue, so I make a conscious effort to maintain adequate water intake throughout the day. This simple yet powerful practice has become a daily ritual, providing a steady foundation for my overall well-being. Through mindful nutrition, I realized that what we put into our bodies is not just about calories – it is about crafting a resilient and nourished foundation for facing life's challenges. 

2. Exercise for Stress Combat: Finding Joy in Movement 

Exercise goes beyond just keeping our body fit and in shape – it is a powerful tool to combat stress. Yes, as moms or working professionals, our plates are already full, and squeezing in some time for exercise can be so daunting. All we need is a shift in mindset when it comes to moving our bodies. The key to making exercise a consistent part of our lives is finding joy in movement.  

It is not about forcing ourselves into a rigid workout routine; it is about choosing activities that genuinely make us happy. Whether it is dancing to your favorite music, exploring nature trails on a hike, or practicing yoga, I realize that when I enjoy what I am doing, it does not feel like a chore. This joy is what will keep us coming back for more, making exercise a sustainable and enjoyable part of our daily routine. 

In my journey to combat stress through exercise, consistency matters more than intensity. Instead of sporadic and intense workouts, I focus on regular sessions with moderate intensity. This approach not only helps regulate cortisol levels – the stress hormone – but also triggers the release of endorphins, the body's natural mood boosters. These regular, moderate exercises create a steady rhythm for my body, keeping stress at bay and promoting a positive mental state.  

Additionally, spending time outdoors has become a therapeutic aspect of my exercise routine. Whether it is a simple walk or a more adventurous weekend hike, the connection with nature adds another layer of refreshment for both my mind and body. If you need some escape from the daily grind, go on, take a walk, and play some music or podcast. Right on time, my current episode is centered on stress management and relaxation techniques. Listening to it while taking a walk can help you learn new strategies to cope with stress and find inner peace. They will surely provide a rejuvenating experience and offer a much-needed break from the hustle and bustle of everyday life. 

3. Quality Sleep: The Silent Resilience Builder 

Sleep, anyone? Yes, please! And for working moms like me, it is not just a dream; it is a necessity. Right? 

In my pursuit of a stress-resilient lifestyle, having quality sleep is crucial. It is a fundamental piece when it comes to building resilience against stress. Here is what you can do, establish a consistent sleep routine. Going to bed and waking up at the same time every day helps set our body's internal clock, creating a sense of regularity that is essential in a busy life we have.  

Also, having a relaxing bedtime ritual makes a big difference. Whether it is reading a book, practicing meditation, or taking a warm bath, these activities signal our bodies that it is time to wind down and get ready for a good night's sleep.  

And here's a special note for your bedtime routine – if you find yourself in need of an insightful companion for your evenings, consider adding Brave Boundaries to your reading list. This book is not just about setting boundaries; it is about transforming your evenings into moments of self-discovery and empowerment. I guarantee you a restful night's sleep, knowing you have taken steps toward a life defined by clarity, balance, and courage. 

Alongside this, pay attention to your sleep environment as well. Do this by keeping the room cool, dark, and quiet, and investing in a comfortable mattress and pillows. Yes, they might seem to be small adjustments, but trust me, they will significantly contribute to creating a sleep-friendly space that supports deep and restful slumber. And let's be honest, working moms need that rejuvenating sleep more than ever to tackle the demands of both work and family life. 

4. Nurturing Social Connections: The Power of Human Bonds 

Being human means being naturally social, and the relationships we build play a significant role in shaping our mental and emotional well-being. One of the ways to have a stress-resilient lifestyle is to nurture strong social connections. 

This is not about having a ton of friends, but rather about the depth of those connections. Cultivating meaningful relationships with people who uplift and support us can become a powerful shield against the negative impacts of stress.  When it comes to strengthening these connections, effective communication is the key. This means expressing our thoughts and feelings, while also actively listening to others. This fosters a sense of deep connection and understanding that goes beyond surface-level interactions. 

What if I told you that there is a space for you where genuine connections with like-minded women flourish and authentic relationships are cultivated? This is The Table, where we place immense value on the strength that emerges from shared experiences and the uplifting encouragement that accompanies each woman on her unique journey. Being a part of The Table means stepping into an environment that not only recognizes the value of authentic connections but actively encourages their growth. It is a place where women uplift one another, fostering an atmosphere of trust, respect, and celebration.   

Making relationships a priority in the whirlwind of a busy life is a conscious decision. Setting aside consistent time for social activities, be it enjoying coffee with a friend or sharing a family dinner, has been crucial for establishing and sustaining strong social connections. These purposeful moments of connection serve as more than just a respite from daily stresses; they play a significant role in weaving the fabric of our resilience. They serve as poignant reminders of the profound importance of human bonds in successfully navigating the challenges that life throws our way. 

As a woman in the world of medicine, the sad truth is the feeling of being isolated can become a norm. However, it does not have to be that way. BE 2024 Women’s CME Conference is committed to shattering the norm of isolation for women in medicine. I understand the unique challenges and pressures that women face in this demanding field. That is why our conference will be a powerful community-building experience for you.  

Our conference provides a supportive environment where you can connect with like-minded women who share similar experiences, aspirations, and challenges. Attend the BE 2024 Women’s CME Conference and be part of a movement that is redefining the landscape for women in medicine. Forge connections that will last a lifetime, gain insights that will shape your career, and contribute to a community that values your unique perspective.   

Also, this year we will launch the BE24 Referral Program. When you refer a new attendee to BE24, both you and your referral will receive an exclusive invitation to a private event hosted by me. As a bonus, the referral program gives you the chance to win a luxurious spa day at BE24. Let's make this year's BE24 a life-changing experience for you! 

5. Mindfulness and Relaxation Techniques: Small Practices, Big Impact 

I cannot emphasize this enough, but the simple act of integrating mindfulness and relaxation into our daily lives can be a game-changer in our battle against stress. It is about creating a shield that helps us face the challenges of the day without feeling overwhelmed. By deliberately incorporating moments of mindfulness, I have found a way to anchor myself in the present, preventing stress from taking a toll on my overall health. This means building a protective bubble around your mental and emotional well-being, allowing you to navigate through life with a greater sense of balance. 

First, you can try some mindfulness meditation. This does not require spending hours in deep contemplation; just a few minutes each day dedicated to focusing on your breath and being fully present. This practice has become a reliable tool in my stress-management kit, helping me cultivate a deep sense of inner calm. It is like hitting a reset button for my mind, allowing me to approach challenges with a clearer perspective and a steadier emotional state. 

Also, the simplicity of deep breathing exercises is a powerful antidote to stress. It is a straightforward yet highly effective technique that taps into the body's natural relaxation response. In the midst of hectic moments, a few intentional breaths become a lifeline, instantly calming our nervous system and helping us regain composure. It is a portable stress-relief tool that I carry with me, ready to deploy whenever the need arises, providing an accessible and immediate way to dial down my stress levels. Yes, sister, breathe in, breathe out, then repeat.  

Feeling overwhelmed, drained, and exhausted by stress, despite your best efforts? You are not alone. Life's constant demands can take a toll on well-being, the good news? There is a way to break free from this cycle. 

Join me on INSERT DATE for a FREE teaching series, "The Year of You." Let's put an end to the stress, chaos, and overwhelm. Join me in discovering practical strategies to reclaim control over our lives, prioritizing ourselves, and all the ways to thrive in 2024.  (Can't make the live webinar? No worries! Sign up, and we'll email you the replay.) 

Celebrating Resilience and Embracing Change 

Building a stress-resilient lifestyle is an ongoing journey—one that requires commitment, patience, and a willingness to embrace change. As I reflect on these practical ways to combat stress, I realize that small, consistent changes can lead to significant improvements in overall well-being. 

So, here's to celebrating the victories, big and small, along the way. Here's to being patient with ourselves during setbacks and challenges. Most importantly, here's to the empowering realization that building a stress-resilient lifestyle is not just about preventing stress; it is about creating a life filled with vitality, balance, and a deep sense of inner calm.