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In recent years, there also has been a growing number of technologies to give you feedback to know whether you are effectively changing your physiology.

There are so many apps to talk you though breathwork, progressive relaxation and a number of ways to find calm in the moment. Whenever you bring your attention to your breath, slow it down, and bring it down to the bottom of your lungs (soft belly breathing), you trigger the parasympathetic nervous system (recovery system), resetting your physiology and bringing more blood flow back to your executive brain function.Р”Р‡or adults, there is a lot of research around a rate of about six breaths/minute, so counting five in and five out is a great start. Many different versions of breathwork are helpful. The key is to learn one or two and practice them until they are always in your resilience tool belt. There are a myriad of choices out there - mantras, guided visualizations, progressive relaxation and more. Using breath to calm your physiology improves your brainpower to handle the situation. There are some simple 'Calm Down to Power Up' skills you can learn, such as breathwork, to shift your stress levels or your mindset in the moment. Knowing your motivators, strengths, needs and what works best for you will help you work with your brain during stressful times.

Take a few moments to jot down your reflections. What matters most to you? What makes you strong? What typically triggers you, and what typically helps you in stressful situations? What mindsets work best for you? What are your 'go-to' stories about your stress? Use reflection to learn a little about your relationship with stress. Learn more about the physiology of stress and what that means for your best health and happiness. Stress we have the 'coping confidence' to handle is not toxic to us in the way stress that overwhelms us is.Р”В¬NN: What tips can you give us to cope with chronic stress?Р”Р„ckrill: I like to talk about this in easy steps you can use to identify and then treat your stress triggers: And that is a critical point, because if I can handle it, this stress may actually be motivating and good for me. So, once you decide you are facing stress, there's the 'Can I handle it?' assessment.

What stresses me may not stress you and vice versa. Now, whether you read this input as a danger signal and I read it as a delight depends on our genetics, on the stories of our lives, the circumstances, the context of the moment. When we are stressed, there is an input to our brains from the external or internal world that our brain reads as a dangerous signal. How do we hold on to what matters? How do we stay grounded? How do we keep building our awareness of when we're OK and not OK? How do we keep up our energy to face life challenges?Р”Р„nd it will be different for each of us. There are so many things to give us hope out there, but it's just a little harder to hold on to them right now and imagine how are we going to emerge from this stronger.Р”В¬NN: How can we move out of stress as stronger, more resilient people?Р”Р„ckrill: The coming months offer a great opportunity to reflect - whether as a family or a team at work or a group of friends - on what have we learned in the last year or so and how do we apply it to the future.

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The new normal is that we've got to figure out how to do self-care and how to negotiate the challenging world of work during Covid. We're each, at our own pace, having to grapple with the reality that the new normal is change. We shouldn't have so much uncertainty ahead.'Р”Р„nd yet here we are, still in kind of a mess. Some of these are unique to this year: 'Covid is going to be over, and the world is going to return.

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Cynthia Ackrill: One underlying driver of all kinds of stress is the mismatch of our expectations for what should be happening and what we perceive is happening. This conversation has been lightly edited for clarity.Р”В¬NN: As we head deeper into the fall and winter months, what should we be mindful of when it comes to stress?Р”Вr. Cynthia Ackrill, an editor for Contentment magazine, produced by the American Institute of Stress. Giving Your Best Nonprofit of the MonthР”Р‡or advice on how to cope this fall, we turned to stress management expert Dr.