{"id":9014,"date":"2025-05-22T11:25:17","date_gmt":"2025-05-22T11:25:17","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=9014"},"modified":"2025-06-02T16:26:17","modified_gmt":"2025-06-02T16:26:17","slug":"building-resilience-to-stress","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/building-resilience-to-stress\/","title":{"rendered":"Building Resilience to Stress"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">Use these seven daily practices to help build up your resilience to stress and help you understand it.<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since I started my coaching business, one of my greatest missions has been to shar<\/span><span style=\"font-weight: 400;\">e with others <\/span><span style=\"font-weight: 400;\">the importance of getting ahead of stress by taking a preventative and proactive approach. By doing so, people (hopefully) won\u2019t end up in the same place that I did \u2013 battling with mental health, severely burnt out and chronically ill.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Life has its ups and downs. Stressful situations and experiences will affect us all at various points in our lives. That\u2019s why it doesn\u2019t always work when we simply attempt to remove external stressors from our lives. Of course, this can be beneficial in the short term, but the real shift takes place when we learn to build resilience internally and regulate our nervous system.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll <\/span><span style=\"font-weight: 400;\">explore some ways to start building this resilience. But first, I want to share some important psychoeducation, as knowledge is always the first step towards change.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">What is the Autonomic Nervous System?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our Autonomic Nervous System (ANS) is essentially our control centre. It\u2019s responsible for the regulation of our blood pressure, heart rate, digestion, immune system, hormones and many other organ functions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, it makes sense that when our nervous system is dysregulated, we might start to see it manifesting physically in our body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some common physiological symptoms we can experience as a result of dysregulation are:\u00a0<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritable bowel syndrome<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Autoimmune conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skin rashes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">How Does Our Nervous System Get Dysregulated?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Through spending too much time in a state of survival, i.e. chronic stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our bodies aren\u2019t equipped to handle prolonged periods of high stress, but, unfortunately, in the world that we live in, it can be easy to slip into it without necessarily recognising that we\u2019re doing so.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consequently, if we spend too much time in states of survival (this could be the result of trauma, chronic stress, maladaptive coping mechanisms), what is called our \u2018window of tolerance\u2019 can get smaller. When this happens, what we can handle without becoming overwhelmed decreases and we might get triggered more easily or start to experience mental or physical health challenges.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Through finding ways to spend more time in the state of rest and digest (rather than the survival states of fight\/flight\/freeze), we can widen our window of tolerance, gain trust within ourselves and start to navigate challenging situations with greater ease. Once our window is widened, our ANS will also feel much more balanced and regulated generally, and any physical symptoms we might be experiencing will dissipate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s powerful stuff.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">\u00a0Ways to Start Building Personal Resilience<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some of my favourite daily practices that we can incorporate in our lives to ensure we\u2019re looking after our wellbeing and spending enough time in the rest and digest response.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Movement<\/b><span style=\"font-weight: 400;\"> \u2013 Are you getting up enough during the day? Do you take time to move or stretch your body? It doesn\u2019t need to be strenuous, but movement of some sort is so important.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spending time in nature \u2013<\/b><span style=\"font-weight: 400;\"> This is very healing. Feel the sun on your face, the grass beneath your toes, and breathe. Nature is a great place to practice mindfulness and present moment awareness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ensuring your basic needs are met<\/b><span style=\"font-weight: 400;\"> \u2013 Are you drinking enough water, eating balanced meals, getting enough sleep? By following our body\u2019s cues, we build trust.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit screen time<\/b><span style=\"font-weight: 400;\"> \u2013 Screens are very activating for our nervous system, especially before bed and first thing in the morning. Maybe you could replace scrolling with a healthier habit like reading a good book, listening to relaxing music or practicing some mindful deep breathing?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Social connection<\/b><span style=\"font-weight: 400;\"> \u2013 Connecting with others socially has been scientifically proven to improve our mental health. Is there enough of this in your life currently or could you invite more in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engaging in hobbies you love<\/b><span style=\"font-weight: 400;\"> \u2013 Joy, confidence and love are all elevated emotions that help us connect to our true self energy. Doing activities that we truly enjoy helps us to step into these regulated states which in turn regulates our nervous system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Journaling<\/b> \u2013 Gives voice to our emotions. Set a timer and allow your feelings to flow. Hold yourself through the experience and always ensure you end in a regulated state. Maybe a self-hug or some deep breathing.<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Often, my clients will say that they\u2019re good at practising self-care when they\u2019re stressed, but that it goes out of the window at other points. This is totally understandable \u2013 we\u2019re all human.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, in order to maintain our wellbeing, it\u2019s important to practice nourishing ourselves every single day. This is how we create a trusting relationship with our bodies and build resilience within. Just like strengthening a muscle in the gym, we must also \u2018work out\u2019 our nervous system.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I believe that you have everything you need within you to become truly resilient to handle life\u2019s challenges.<\/span> <span style=\"font-weight: 400;\">My invitation to you is to start doing the work now \u2013 it\u2019s never too early to prioritise your health.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If it feels difficult, then start with something small and build from there.\u00a0I promise you it will feel so good.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><em>If you need help dealing with stress, as a Spotlight member you can get access to support with <a href=\"https:\/\/www.wellbeinginthearts.org.uk\/contact\/\" target=\"_blank\" rel=\"noopener\">Wellbeing in the Arts<\/a> through our <a href=\"https:\/\/www.spotlight.com\/news-and-advice\/spotlight\/spotlight-new-provider-wellbeing-in-the-arts\/\">Member Assistance Programme.<\/a> The support is free for members who are 18+ and reside in the UK and Ireland.\u00a0<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><i>Laura is a Trauma-Informed Stress and Nervous System Coach.<\/i><\/p>\n<p><i>Laura helps people who are experiencing challenges such as anxiety, chronic symptoms and the effects of trauma to reconnect with the wisdom of their body and emotions so that they can cultivate balance, learn to self-regulate and build resilience to stress.<\/i><\/p>\n<p><i>Prior to starting her business, Laura worked in a couple of different talent agenciesHaving worked closely with performers, she completely understands and empathises with the challenges that can be faced, and that is why she feels so passionate about bringing her work into this space.\u00a0<\/i><\/p>\n<p><i>Alongside working with her 1-1 clients, Laura works as a Wellbeing Practitioner on productions, supporting casts and crews with their mental health and to develop powerful tools &amp; practices which can help them to navigate any challenges they may face.<\/i><\/p>\n<p><i>More information about Laura can be found on her website:\u00a0<\/i><a href=\"http:\/\/www.lfwcoaching.com\/\" target=\"_blank\" rel=\"noopener\"><i>www.lfwcoaching.com<\/i><\/a>\u00a0<i>or on her Instagram page:\u00a0<a href=\"https:\/\/www.instagram.com\/lfwcoaching\/\" target=\"_blank\" rel=\"noopener\">@lfwcoaching<\/a>.<\/i><\/p>\n<p><i>If you would like to contact Laura about her work or with any questions you might have, then please email her on\u00a0<a href=\"mailto:laura@lfwcoaching.com\" target=\"_blank\" rel=\"noopener\">laura@lfwcoaching.com<\/a>.<\/i><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Use these seven daily practices to help build up your resilience to stress and help you understand it. Since I started my coaching business, one of my greatest missions has been to share with others the importance of getting ahead of stress by taking a preventative and proactive approach. By doing so, people (hopefully) won\u2019t [&hellip;]<\/p>\n","protected":false},"author":124,"featured_media":9018,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[48,47],"class_list":["post-9014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-mental-health","tag-wellbeing"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Building Resilience to Stress | Spotlight<\/title>\n<meta name=\"description\" content=\"Use these 7 daily practices to help build up your resilience to stress and help you better understand it\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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