Stress Management – Building Resilience for a Healthier Life
Pillar 4 – Stress Management
“The greatest weapon against stress is our ability to choose one thought over another.” — William James
Understanding Stress in Modern Life
At Island Health Concierge Medicine, we understand stress is a normal part of life, and in small doses, it can motivate us to grow and adapt. But when it becomes constant or overwhelming, stress can take a serious toll on both the body and mind. In today’s fast-paced world, chronic stress has become one of the most common health challenges we face.
Chronic stress, which lasts for long periods, is linked to heart disease, weight gain, fatigue, and even early aging. But there’s another type of stress that’s often overlooked—cumulative stress—which occurs when pressures from different areas of life (work, relationships, finances, etc.) stack on top of one another.
When cumulative stress builds, it not only worsens health directly but also intensifies the effects of daily stressors—making even small challenges feel overwhelming. Physically, long-term stress triggers the hypothalamic-pituitary-adrenal (HPA) axis, keeping cortisol levels high and increasing inflammation. This ongoing state wears down the body’s ability to recover, creating what scientists call an increased allostatic load—the wear and tear of chronic stress on the system.
Behaviorally, stress also drives us toward unhealthy coping habits—overeating, poor sleep, inactivity, or substance use—which further compromise health.
Doctor Latia Ilyadis, our Vero Beach Lifestyle Medicine Concierge Doctor, emphasizes, learning to manage stress effectively is a cornerstone of lasting wellness.
The Role of Resilience
Resilience is the ability to adapt and bounce back in the face of adversity. It’s not a fixed personality trait—it’s a skill that can be strengthened over time. Developing resilience helps us manage stress more effectively and maintain balance even during difficult circumstances.
In lifestyle medicine, stress management and resilience-building are essential components of long-term wellness. Through mindful breathing, thought reframing, physical relaxation, and healthy lifestyle habits, individuals can train both mind and body to handle challenges with greater ease and stability.
References/Further reading:
Three Simple Ways to Begin Managing Stress
These three practices are simple, evidence-based ways to restore calm, balance, and clarity—no special equipment or prior experience required.
1. Calm the Body with Light, Slow, and Deep Breathing
(Adapted from Patrick McKeown’s book, The Oxygen Advantage)
Breathing is one of the most direct ways to influence your body’s stress response. According to Patrick McKeown’s The Oxygen Advantage, breathing less—but better—can calm the nervous system and improve oxygen efficiency.
The 5-Minute “Light, Slow, and Deep” Exercise
- Site comfortably with your back straight and shoulders relaxed.
- Close your mouth and breathe only through your nose.
- Inhale gently through your nose for about 4-5 seconds.
- Exhale quietly through your nose for about 6-7 seconds.
- After each exhale, pause for 1-2 seconds before your next inhale.
- Continue for five minutes, keeping your breath light, quiet, and calm.
You may notice a slight air hunger—this is normal and beneficial. It signals your body is using oxygen efficiently and your nervous system is shifting into relaxation mode.
Practicing this once or twice a day can reduce anxiety, lower heart rate, and promote overall calmness.
Credit: Breathing exercise adapted from The Oxygen Advantage by Patrick McKeown (HarperCollins, 2015).
2. Reframe Negative Thoughts: The Maxwell Maltz Method
Negative thoughts can quickly amplify stress and shape how we perceive daily challenges. Dr. Maxwell Maltz, author of Psycho-Cybernetics, taught that the brain operates like a goal-seeking system—it moves toward the mental images we focus on most. By consciously redirecting negative thoughts and visualizing calmer, more capable responses, we can train the mind to support resilience instead of tension.
Recognize the Negative Thought
When you notice a stressful or discouraging thought—such as “I can’t handle this” or “Something’s going to go wrong”—pause. Acknowledge it for what it is: a thought, not a truth. Simply observing the thought without judgment weakens its emotional grip and gives you space to choose a different response.
Replace it with a Positive Image
Close your eyes for a moment and picture yourself handling the situation calmly and effectively. Imagine your body language, tone of voice, and the sense of ease that comes with confidence. This visualization helps the subconscious mind create new emotional pathways that align with balance and control.
Repeat and Reinforce
Each time a negative pattern resurfaces, return to your positive mental image. With consistent practice, the brain begins to adopt this new pattern automatically, reducing stress reactions and promoting emotional steadiness over time.
Strategy adapted from Dr. Maxwell Maltz, author of Psycho-Cybernetics (1960).
3. Reconnect with Nature – A Walk for Calm and Renewal
Nature offers one of the most accessible and powerful tools for stress recovery. A mindful walk outdoors helps regulate the nervous system, lower cortisol levels, and restore emotional balance.
If you live near the coast:
Take a walk along the beach during sunrise or early morning. The soft orange light at sunrise not only supports healthy circadian rhythms but also enhances mood and alertness through natural light exposure. As you walk, feel the sand beneath your feet and the rhythm of the waves matching your breath.
If you’re in a wooded or green area:
Take a walk in the woods or local park. Notice the scent of the trees, the sound of leaves under your feet, the texture of bark, and the play of light through the canopy. Breathe slowly through your nose, synchronizing your steps with your breath.
Both experiences invite the body into parasympathetic dominance—a physiological state of calm that allows recovery, digestion, and healing to occur naturally. Ten to fifteen minutes of mindful walking outdoors each day can reduce blood pressure, balance mood, and improve focus.
Book Your Personalized Consultation Today to Discover More About Our Concierge Pediatrics Membership!