Spiritual Bookshelf Ep11: How to Improve the Ability to Cope with Stress?

心靈書架 Spiritual Bookshelf スピリチュアルな 本棚 Spirituelles Bücherregal

Hello, and welcome to “Spiritual Bookshelf”!

Recently, a heartbreaking news story caught my attention. The famous Taiwanese actress Barbie Hsu passed away due to pneumonia caused by the flu. This reminds us how crucial it is to take care of our health. During flu season, simple habits like washing hands frequently, wearing masks, getting enough sleep, and maintaining a balanced diet can help protect us.

In our daily lives, we face stress from work, relationships, family, health, and finances. When stress becomes chronic, it can weaken our immune system, increase anxiety and depression, and even raise the risk of neurodegenerative diseases.

So, how can we better manage stress and build a more positive life? Today, I want to share with you the “3B Strategy”—a simple but effective approach to building resilience and reducing stress.

The 3B Strategy

1. Build Supportive Bonds

Research shows that our ability to handle stress is greatly influenced by our social connections. Feeling loved and having a sense of belonging reduces stress hormones, boosts happiness, and strengthens the immune system.

A powerful example of this is Mother Teresa, who established a hospice in Kolkata in 1952 to care for the dying with love and dignity. Her work demonstrated the deep impact of human connection.

Whether through family, friends, hobbies, faith communities, or volunteer work, nurturing supportive relationships is essential for our well-being.

2. Bounce Back from Setbacks

Our brains have an incredible ability to learn from mistakes and grow stronger.

One study found that people who were told that “stress can enhance performance and focus” actually performed better and had better blood pressure control than those who believed stress was harmful.

This means that how we perceive stress determines whether it becomes a source of growth or a burden. Instead of seeing stress as an obstacle, we can choose to view it as an opportunity for personal development.

3. Begin Regular Workouts

Exercise strengthens neural connections in the brain, reduces stress hormones, and improves focus and emotional stability.

Here are some recommended exercise habits:

• 150 minutes of aerobic exercise per week (such as walking or jogging)

• 2–3 strength training sessions per week

• 3–8 minutes of high-intensity interval training (HIIT) weekly

• Balance and coordination exercises (like one-legged stands or core training)

Making exercise a regular habit helps us manage stress and maintain overall health.

Today, we explored the 3B Strategy—Build Supportive Bonds, Bounce Back from Setbacks, and Begin Regular Workouts—as a way to manage stress and improve resilience.

If you found this episode helpful, please follow the podcast and share it with your friends and family.

Wishing you health, happiness, and inner peace. See you next time!