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Stress Management: Building Resilience in a Fast-Paced World

ASPL Group blog
Stress is a natural response to life’s challenges, but without proper management, it can lead to emotional, mental, and physical strain.

Dr. Jeff Rogers, our neuropsychologist, emphasises that “prolonged stress not only disrupts sleep and cardiovascular health but also chips away at mental well-being, leaving us vulnerable to anxiety and depression.” Fortunately, there are actionable techniques to help manage stress and build resilience.

1. Harness the Power of Social Support

Dr. Jeff highlights the importance of social connections: “Social support regulates our neurochemical fight-or-flight response, keeping stress hormones like cortisol in check. It also releases oxytocin, fostering positivity and reducing self-defeating thoughts.” Strengthen your support network by:

  • Reaching out to friends or family regularly.
  • Joining interest-based groups or volunteering for shared activities.
  • Practicing active listening and empathy in your relationships.

2. Practice Intentional Breathing

Breathing is more than just a life-sustaining act—it’s a tool to anchor yourself in the present moment. “Intentional breathing activates the body’s relaxation response,” says Dr. Jeff. Try this simple technique:

  • Sit comfortably and inhale through your nose for a count of four.
  • Hold your breath for two counts.
  • Exhale slowly through your mouth for a count of five.
    Repeat for two to three minutes to feel calm and centred.

3. Build Healthy Habits

Healthy routines act as anchors during turbulent times. Dr. Jeff likens them to systems pilots use during emergencies: “Preparation and routine become lifelines when navigating stress.” Establish habits like:

  • Exercising regularly to release endorphins.
  • Maintaining a balanced diet and staying hydrated.
  • Prioritising sleep and mindfulness practices.

4. Foster Your ‘Wise Mind’

Stress often pulls us between rational thinking and emotional impulses. Dr. Jeff recommends cultivating your Wise Mind—a balance of logic and emotion:

  • Practice mindfulness to acknowledge and integrate both perspectives.
  • Use self-compassion to navigate mistakes and uncertainties.
  • Reflect before reacting to gain clarity and control over your responses.

5. Embrace Positivity to “Undo” Stress

Drawing from Barbara Fredrickson’s Undoing Hypothesis, Dr. Jeff notes, “Positive emotions like joy or gratitude can neutralise the physiological effects of stress, restoring balance and resilience.” Simple actions like a walk in nature, a meaningful conversation, or a moment of gratitude can help “reset” your stress response.

Stress is unavoidable, but with these techniques, you can face challenges with greater ease and confidence. Remember, as Dr. Jeff reminds us, “The small acts you do today—like deep breathing, connecting with loved ones, or stepping outside for fresh air—can have a profound impact on how you think and feel.”

Let’s take small, intentional steps to build resilience and lead healthier, more balanced lives.


Published By: Kris Grant with Dr Jeff Rogers

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