Staying resilient when things get stressful – An expert explains how

We all are regularly under pressure. Deadlines, to-do lists, private obligations - sometimes there is hardly any time to take a breath. And yet there are people who remain surprisingly calm and composed even in such phases. What is their secret?

It is often not about a special willpower or a stoic personality, but about a lifestyle that enables resilience. Physical and mental resilience are not innate - they are created through everyday decisions.

We asked our LaVita expert Lisa Hamsch which factors play a role and what you can do to increase your resilience and become more resilient.

Stress, pressure, constant demands - many feel at their limit, yet some remain internally stable. What makes the difference?

"The difference lies not in some people simply being able to endure more, but in how they deal with stress. Many think that resilience means being strong, functioning, pushing through. But that's not quite right. Resilient is someone who can regulate themselves well. Someone who knows when it's too much - and then makes a change. This can be small breaks, a clear focus, good self-care. It's about the ability to repeatedly find one's own balance. Strengthening one's inner resources makes one better prepared for challenges."

They are talking about inner resources and the ability to find balance again - is that basically what is understood as resilience today?

"Yes, exactly. Resilience can be seen as a kind of 'immune system of the mind'. While resilience is often equated with endurance, it describes the ability to deal with challenges in a way that not only endures, but also recovers - and sometimes even grows. Originally, the term comes from materials science - where it describes materials that return to their original form after being stressed. Applied to us humans, this means: resilient individuals also come under pressure, but manage to recover more quickly, process setbacks, and even emerge stronger. And this ability is learnable - through conscious strategies, good habits, and the development of inner resources."

So resilience can be strengthened - but what exactly does that look like in everyday life? What really helps to become more resilient?

"There are actually some very effective levers. Studies show that certain habits directly affect our mental resilience - that is, our ability to cope well with pressure and challenges. These include in particular:

• Mental Strategies such as mindfulness, realistic goal setting, or conscious management of thought patterns. Those who regularly ask themselves: What can I influence right now - and what not? is less overwhelmed by stress.

• Movement, ideally, regular and moderate exercise. Just 30 minutes of walking, Pilates, or cycling a day can act as a natural stress reliever.

• Sleep and Regeneration - because the burden itself is often not the problem - but rather the lack of recovery. Those who constantly live beyond their means cannot build resilience. The body needs periods of rest to stabilize itself.

And one aspect that is often forgotten: the nutrition. It has a much greater impact on our mental resilience than many people think."

To what extent does nutrition play a role in our resilience? How exactly does it affect how well we deal with stress?

"Our brain consumes about 20 percent of the total energy – and relies on a continuous supply of nutrients. In stressful periods, an unbalanced diet becomes noticeable quickly: irritability, lack of concentration, mood swings, or feeling "empty" are often direct consequences. Many then reflexively reach for coffee, sweets, or snacks – which gives a short-term boost, but further disrupts the energy and mood balance. A vicious circle of irritability, exhaustion, and dissatisfaction emerges.

What really helps is a balanced diet: Complex carbohydrates for stable blood sugar levels and consistent energy throughout the day. High-quality proteins support regeneration and the formation of neurotransmitters in the brain. Healthy fats, especially Omega-3 fatty acids, enhance brain function and have anti-inflammatory effects. And last but not least, micronutrients like magnesium, B vitamins, and vitamin D – they are essential for concentration, nerve strength, and emotional balance."

Are there scientific evidence that certain micronutrients really strengthen our mental resilience?

"Yes, they do exist indeed. A large meta-analysis¹ examined how a micronutrient supplement can affect stress, mood, and mental well-being: Those who supplemented vitamins and trace elements reported significantly fewer stress symptoms, mood swings, or mild depressive moods - compared to those who did not take supplements. The study authors concluded that adequate supply of important nutrients can make a noticeable contribution to mental resilience. Especially when everyday life becomes stressful, it is even more worthwhile to pay attention to an abundant intake of micronutrients."

What message would you like to leave our readers with in the end?

"Resilience is not something that simply comes to us - it is created when we consciously pay attention to our own resources. This does not mean that we always have to be strong, but above all that we take good care of ourselves: physically, mentally, and emotionally. Nutrition, exercise, and sleep are the foundation for how stable we navigate through everyday life. The better we take care of ourselves, the more strength we have - for others, but above all for ourselves.

And not everything has to be perfect. It is enough to start small: a good breakfast instead of just coffee, a short walk in the fresh air, or a break that is truly a break. Every change is a step towards more inner strength and lightness."