Stress Less With These Everyday Habits

You probably know someone who never loses their cool — even in a situation that would send most folks into a panic.

How come they don’t freak out under pressure?

Chalk it up to something called “psychological flexibility.”

“They’re able to change the way they think about the situation and then use brain resources to handle the stress,” explained Lina Begdache, an associate professor of health and wellness studies at Binghamton University in upstate New York.

She and her colleagues recently published results of a survey that sheds light on the underpinnings of this ability to constructively adapt one’s thoughts, emotions and behaviors to changing situations.

Their findings were recently published in the Journal of American College Health.

For the study, they asked 401 college students (58 percent of them women) about their diet, sleeping habits, exercise, use of alcohol and marijuana and more.

The takeaway: Those who made it a point to follow a healthy lifestyle were better positioned to cope with stress.

RELATED: Life-Changing Habits That Will Melt Your Stress Away

Positive Habits (Associated with Greater Resilience)

Eating Breakfast: Specifically, Five or More Times a Week

The study found that consistency is key. Eating breakfast five or more times a week was linked to greater resilience through psychological flexibility processes.

Regular Exercise: At Least 20 Minutes a Day

Physical activity remains a cornerstone of mental health. Participants who exercised at least 20 minutes a day showed a significantly higher ability to adapt to stressors.

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Taking Fish Oil: A Serving Four or More Times a Week

Nutritional supplements also played a role. A serving of fish oil four or more times a week helped bolster the mental pathways needed for flexibility.

Adequate Sleep: Making it a Point to Sleep at Least Six Hours a Night

While sleep was part of the initial survey, the researchers emphasized that making it a point to get at least six hours of rest is vital for emotional processing.

General Healthy Diet: Maintaining a High-Quality Diet

In earlier research, Begdache had already established that a good diet boosts resilience while a poor diet tamps it down. This latest study confirms that a general healthy diet serves as the foundation for mental toughness.

Negative Habits (Associated with Less Resilience)

Eating Fast Food: Specifically, “Frequently Chowing Down” on It

On the flip side, the study found that diet can also hinder mental health. Frequently chowing down on fast food was associated with less psychological flexibility.

Substance Use: Using Marijuana or Alcohol

Lifestyle choices regarding substances were significant. Using weed and alcohol was linked to a decreased ability to constructively adapt to changing situations.

Poor Sleep Hygiene: “Burning the Midnight Oil” or Staying Up Very Late

Those who were “burning the midnight oil” struggled more with stress. Lack of sleep appears to prevent the brain from accessing the resources needed to “step back” from a crisis.

The Pathway to Resilience

The new study adds a critical piece to the puzzle: Psychological flexibility is the pathway through which diet and lifestyle changes shape resilience.

“The new finding here is that diet and lifestyle don’t just make you resilient by themselves,” Begdache said in a news release. “They help you build the psychological flexibility, which, in turn, makes you a resilient person.”

Psychological flexibility enables a person to “step back” and use their brain’s resources to better process and understand their emotions, she said. “When we’re under stress, we feel like we fuse with the stress. We live the stress,” Begdache said. “But psychological flexibility is like stepping back and thinking, ‘I feel this because of that. What can I do?'” she continued. “Identifying your emotions sometimes helps you find the solution for these emotions.”

Tips for Building Lasting Resilience

• The 5-Day Breakfast Rule: You don’t have to be perfect every single morning. Aim for at least five days a week to provide your brain with the consistent glucose it needs to regulate emotions.
• The “20-Minute Reset”: When stress feels overwhelming, a short 20-minute walk or workout can act as a circuit breaker, shifting your brain from “fusing” with the stress to actively processing it.
• Fish Oil for the Brain: Consider adding an Omega-3 supplement or fatty fish (like salmon or sardines) to your meal plan four times a week to support the neurological pathways used in psychological flexibility.
• Prioritize the Six-Hour Floor: Think of six hours of sleep as your non-negotiable “resilience floor.” Below this, your brain loses its ability to logically analyze emotions, making every problem feel like a catastrophe.
• Audit Your “Midnight Oil”: Notice if late-night scrolling or fast-food runs coincide with your most anxious days. Swapping these habits for a consistent routine is often the fastest way to regain your cool.

The Bottom Line: Resilience isn’t a personality trait you’re born with; it’s a mental muscle you build through your daily choices. Start with one small change—like a healthy breakfast or a 20-minute walk—to begin building the psychological flexibility needed to handle whatever life throws your way.