Mind & Body Garden Psychology

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Dealing with Uncontrollable Stress: Building Hope

Dr. Yishan Xu

Tom lost his job recently and struggled to find work for months. He felt like a failure and was overwhelmed by stress and anxiety. However, he decided to seek support from a therapist and to focus on the things he could control, like updating his resume and networking with friends and family. He also started practicing mindfulness meditation and found that it helped him manage his stress and feel more hopeful about the future.

Stress is a normal part of life, but when it becomes uncontrollable, it can take a significant toll on our mental and physical health. It can feel overwhelming and exhausting, leaving us feeling powerless and hopeless.

However, there are things we can do to manage stress and build hope, even when circumstances feel beyond our control.


Here are some practical tips and strategies you can try on your own:

Practice mindfulness

Mindfulness is the practice of being present at the moment and focusing on our thoughts and feelings without judgment.

It can help us manage stress by bringing us back to the present and reducing rumination and worry. Try this relaxation exercise to help you feel more grounded and centered.

Seek support

We all need support from others, especially during times of stress. Reach out to friends, family, or a therapist to talk about your feelings and get the support you need. You don't have to go through it alone.

Find meaning and purpose

Even in the midst of stress, we can find meaning and purpose in our lives. Think about what matters most to you and find ways to incorporate those things into your daily life. Whether it's volunteering, spending time with loved ones, or pursuing a passion, finding purpose can help us feel more hopeful and motivated.

Practice self-care

Taking care of yourself is essential for managing stress and building resilience.

Make sure you're getting enough sleep, eating well, and getting regular exercise. Take time to do things that make you happy and bring you joy, whether it's reading a book, taking a bubble bath, or going for a walk in nature.

Practice gratitude

Gratitude is the practice of focusing on the good things in our lives, even when things are tough.

Take time each day to think about what you're grateful for, whether it's a supportive friend, a beautiful sunset, or a warm cup of coffee. Gratitude can help us feel more positive and hopeful, even in difficult times.

Hear more from psychologists Dr. Gilbert and Dr. Miu, and learn about practical methods to deal with stress, and build hope.

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