Life can be tough, and sometimes it feels like everything is going wrong. As someone who has been creating psychology content for over a decade and conducting research in the field, I’ve come to understand the importance of resilience and coping strategies. Recently, I faced a series of personal challenges that led me to explore science-backed methods to help manage stress and improve well-being. I want to share these strategies with you, hoping they might be helpful whether you’re having a rough day or looking to build a supportive daily routine.
About a year and a half ago, I experienced the loss of my beloved dog, Luna, who had been unwell for some time. This was followed by the sudden and unexpected passing of my father. On top of these emotional challenges, I dealt with personal health issues that required multiple surgeries. These experiences left me feeling overwhelmed and struggling with depression, making it difficult to express what I was going through.
During this period, I noticed physical symptoms of stress, such as an increased resting heart rate and a constant feeling of tension. Understanding that prolonged stress can lead to hormonal imbalances, I decided to incorporate daily exercise into my routine. I joined a Pilates studio and committed to attending classes regularly, as research indicates that physical activity can help reduce stress and lower cortisol levels.
In addition to exercising, I stopped consuming alcohol, which can negatively impact stress responses. This change significantly improved my sleep quality and overall sense of well-being. While managing stress is an ongoing process, these adjustments have helped me feel more in control of my life.
To further enhance my mental health, I started a gratitude journal. Inspired by a video from Matt D’Avella, I discovered an app called Daylio that made it easy to track my mood and moments of gratitude. By identifying the elements that contributed to a good day, such as exercise, enjoying delicious meals, and spending time outdoors, I learned to appreciate the small joys in life.
Tracking these positive moments helped me maintain a relatively stable mood, even during difficult times. It reminded me that finding happiness in small things is possible, even when life feels overwhelming.
It’s important to acknowledge that grief affects everyone differently, and there’s no one-size-fits-all solution for coping with life’s challenges. Over time, I’ve grieved and learned to accept that some days are harder than others. Finding moments of peace or joy can vary from day to day, and that’s perfectly okay.
Personally, having a routine helps me feel grounded, but I encourage you to discover what works best for you. There are countless ways to relax and find comfort, and it’s crucial to be gentle with yourself as you navigate through life’s ups and downs.
Thank you for taking the time to read this, and I hope these insights offer some guidance and support in your own journey.
Start a reflective journal where you document your thoughts and feelings about your daily experiences. Focus on identifying stressors and how you respond to them. This activity will help you gain insights into your emotional patterns and develop personalized coping strategies.
Participate in a guided mindfulness meditation session. This practice will help you center your thoughts and reduce stress by focusing on the present moment. Use this time to practice deep breathing and relaxation techniques.
Join a workshop on gratitude journaling. Learn how to effectively use a gratitude journal to track positive moments and appreciate small joys in life. This activity will enhance your ability to find happiness even during challenging times.
Attend a class that combines physical exercise with stress management techniques. Explore activities like Pilates or yoga, which are known to reduce cortisol levels and improve overall well-being. This class will provide you with practical tools to incorporate into your daily routine.
Participate in a discussion group focused on understanding grief and personal growth. Share your experiences and learn from others about different coping mechanisms. This group will offer support and insights into navigating life’s ups and downs.
Here’s a sanitized version of the provided YouTube transcript:
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I have been making psychology videos for over 10 years and have conducted my own research in psychology. Recently, I noticed something that isn’t often acknowledged: life can be challenging, and it can be hard to navigate through difficulties. Over the past year, I faced some tough times, which led me to explore the psychology of resilience and coping. I began to find various science-backed strategies to help myself cope, and I thought sharing these might be beneficial to others. Whether you’re having a tough day or looking to build a daily practice to help you through, this video is for you.
I’ve had this video idea for about six months, but it took me a while to film it, so I enlisted a friend to help. Before we dive into the science and my strategies, let me give you a brief overview of my challenging year.
About a year and a half ago, I experienced the loss of my dog, Luna, who had been sick for some time. Anyone who has gone through a similar experience knows how difficult it can be. Shortly after that, I faced the sudden loss of my dad, which was completely unexpected. Along with these losses, I also dealt with some personal medical issues that required multiple surgeries in a short span. I struggled with feelings of depression and found it hard to communicate about what I was going through.
During this time, I noticed physical changes, like an elevated resting heart rate and a constant state of stress. I learned that prolonged stress can lead to hormonal imbalances, so I decided to start exercising daily, which I had never done before. I joined a Pilates studio and committed to attending classes every day, as research shows that exercise can help buffer against stress and reduce cortisol levels.
Additionally, I stopped drinking alcohol, which can also affect stress responses. This change improved my sleep quality and overall well-being. While I’m still working on managing my stress, I feel better and more in control.
To further improve my mindset, I started a gratitude journal, which I had never successfully maintained before. After watching a video by Matt D’Avella, I discovered an app called Daylio that allowed me to log my mood and gratitude easily. I began to identify the elements that contributed to a good day, such as exercise, enjoying good food, and spending time outdoors.
Tracking these moments helped me recognize that even during tough times, I could find joy in small things. I rated my days and found that despite the challenges, my mood remained relatively stable.
I also want to acknowledge that some time has passed since these events, and I have grieved for a long period. It’s important to recognize that grief affects everyone differently, and sometimes, life is just hard. There’s no perfect routine or habit that works for everyone.
Finding moments of tranquility or joy can look different each day, and that’s perfectly okay. I personally thrive on having a regimen, as it helps me feel in control, but I encourage everyone to find what works for them. There are various ways to relax, and it’s essential to be kind to yourself as you navigate through challenges.
Thank you for listening, and I hope you find some of these insights helpful.
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This version removes any sensitive or potentially distressing details while maintaining the overall message and structure of the original transcript.
Resilience – The ability to recover quickly from difficulties or adapt to challenging situations. – University students often develop resilience by managing academic pressures and personal challenges effectively.
Coping – The use of strategies to manage stress and difficult emotions. – Effective coping mechanisms, such as seeking social support, can help students navigate the demands of university life.
Stress – A state of mental or emotional strain resulting from demanding circumstances. – High levels of stress during exam periods can impact a student’s mental health and academic performance.
Well-being – A state of being comfortable, healthy, or happy. – Universities often provide resources to support the well-being of their students, including counseling services and wellness programs.
Exercise – Physical activity that is planned, structured, and repetitive for the purpose of conditioning the body. – Regular exercise has been shown to improve mental health by reducing symptoms of anxiety and depression.
Gratitude – The quality of being thankful and showing appreciation for what one has. – Practicing gratitude can enhance a student’s overall well-being and foster positive relationships.
Mindfulness – The practice of maintaining a nonjudgmental state of heightened awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis. – Mindfulness meditation can be an effective tool for reducing stress and improving concentration among students.
Grief – Intense sorrow, especially caused by someone’s death or a significant loss. – Students experiencing grief may benefit from counseling services to help process their emotions and adjust to their loss.
Health – The state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity. – Maintaining good health is crucial for students to perform well academically and enjoy their university experience.
Routine – A regular way of doing things in a particular order. – Establishing a consistent daily routine can help students manage their time effectively and reduce stress.
