April 19


How to Increase Stress Tolerance: 5 Ways to Help You Relax

By Harry Heijligers

April 19, 2022

How to Increase Stress Tolerance? This is what I will explain in this article. Furthermore, I will give you tips and tricks about high-stress tolerance and low-stress tolerance.

Furthermore, I'm curious how you increase your stress tolerance.



What is stress tolerance?

Stress tolerance refers to how well someone deals with stress.

Some people can handle stress better than others. They are stress-tolerant.

Other people have a low threshold for stress and are low stress-tolerant.

Several factors determine how well someone handles stress. These include:

  • genetics
  • personality traits
  • lifestyle choices
  • environment

Let me explain:

Genetics can be important in determining how well someone handles stress.

People with specific genetic mutations may experience higher stress hormones and lower stress tolerance.

Personality traits also influence stress tolerance.

For example, extroverts tend to be more social and outgoing, making them less likely to feel stressed. On the other hand, introverts tend to be more focused and calm, which means they're more likely to handle stress well.

Lifestyle choices also impact stress tolerance. For instance, people who exercise regularly are more likely to have higher stress tolerance. They're also less likely to eat junk food, drink alcohol, smoke cigarettes, and engage in risky behaviors such as drug abuse.

Finally, the environment plays a massive role in determining stress tolerance.

The way we live our lives affects our ability to cope with stress. For example, living in a noisy environment increases pressure. Also, having a supportive family and friends helps us deal with stress.

What is stress tolerance, and how can you increase it?

Stress tolerance is the ability to deal with stressful situations without becoming overwhelmed. Stress tolerance is an essential skill in any job. If you cannot handle stress, you will not be able to do well in your career. You may become stressed when dealing with difficult people, deadlines, or other issues.

If you want to improve your stress tolerance, try these tips:

  1. Take time to relax. Try taking a walk outside, listening to music, reading a book, or doing anything else that makes you feel relaxed.
  2. Learn relaxation techniques. These include deep breathing exercises, meditation, yoga, tai chi, massage therapy, etc. Find a method that you enjoy and use it regularly.
  3. Get plenty of rest. Sleep is vital. Make sure you get 7 or 8 hours of sleep every night.
  4. Eat healthy foods. Eating nutritious food will help you stay calm and focused.

What is high-stress tolerance?

High-stress tolerance is the ability to deal with pressure and remain calm under stressful conditions. High-stress tolerance is an essential trait for any leader.

A leader must be able to stay calm when faced with difficult situations. They need to be able to maintain their composure and not lose control. This is especially true during times of crisis.

Remaining calm under pressure is also essential for team members working together on a project. If they cannot remain calm, the whole project will fall apart.

This is why leaders need to develop high-stress tolerance.

What are 5 factors that influence your stress tolerance?

5 factors influence your stress tolerance:

  1. Genetics: Your genes play a big part in determining whether you have good stress tolerance or poor. Some people inherit a genetic predisposition toward being more prone to anxiety and depression than others.
  2. Personality: Your personality influences your stress tolerance. Extroverts tend to be calmer and more pleasant. Introverts tend to be quieter and more reserved. These differences in personalities make some people better at handling stress than others.
  3. How you perceive the situation: How you see the problem determines whether you will react calmly or become anxious. If you think something terrible will happen, you'll probably feel anxious. However, if you believe that everything will work out fine, you won't worry so much.
  4. What you believe about yourself: What and how you think about yourself affects how you respond to stressful situations. For example, if someone believes he is incompetent, then he might panic when faced with a challenging task. Someone who thinks he is competent might be able to overcome the challenge. That's the difference.
  5. How you cope with stressful situations: How you cope with stressful situations can either help or hinder your ability to manage stress. People who are able to deal with anxiety don't let it affect them as much.

What is your tolerance for stress?

Think about how well you handle stress.

Do you find that you are easily stressed by certain things?

Are there certain situations where you feel overwhelmed and unable to cope?

When you answered yes to these questions, you might have low-stress tolerance.

In that case, let's find out...

What's stressful for you?

If you're like most people...

you've experienced many different types of stress over time.

But what kind of stress do you experience most often?

Do you feel stressed by...

  1. Being criticized?
  2. Having to take tests?
  3. Making mistakes?
  4. Not getting along with other people?
  5. Feeling pressured to perform?
  6. Feeling embarrassed?
  7. Facing failure?
  8. Being told off?
  9. Losing money?
  10. Having to deal with criticism?
  11. Having to deal with conflict?
  12. Having to go through a divorce?
  13. Having to pay bills?
  14. Having to face death?
  15. Having to confront an enemy?
  16. Having to confront a bully?
  17. Having to face rejection?
  18. Having to deal with anger?
  19. Having to deal with disappointment?
  20. Having to deal with jealousy?

There are lots of stressors, as you can see.

What are your top 3 stressors?

What can extreme stress cause?

Stress has been linked to headaches, heart disease, high blood pressure, ulcers, migraines, insomnia, stomachaches, backaches, menstrual problems, weight gain, diabetes, strokes, cancer, asthma, arthritis, chronic fatigue syndrome, irritable bowel syndrome, fibromyalgia, mood disorders (such as depression), and even suicide.

The following list describes some of the physical symptoms associated with stress:

  • Heart palpitations
  • Chest pain
  • Shortness of breath
  • Nausea
  • Dizziness
  • Sweating
  • Headache
  • Muscle tension
  • Stomach cramps
  • Diarrhea
  • Indigestion
  • Constipation
  • Fatigue

As soon as you have one of these symptoms, then chances are that you suffer from stress.

Other than physical symptoms, stress also has emotional symptoms:

What are 5 emotional signs of stress?

You may notice that you feel anxious before a test...

nervous during a job interview, or worried after a fight with your spouse.

These feelings are normal.

They usually pass quickly.

When you feel this way, you may be experiencing anxiety. Anxiety is defined as "an unpleasant feeling of uneasiness or worry."

It is also called "stress" because it causes you to feel tense, upset, and uncomfortable.

Here are 5 ways to tell if you are experiencing stress:

  1. You feel restless or fidgety.
  2. You get angry more quickly than usual.
  3. You feel sad or depressed.
  4. You feel hopeless.
  5. You feel guilty.

When you experience these emotions, it is essential to know that they will pass.

They are all part of being human.

If you recognize the signs of stress early on, you can begin to control its effects.

What does stress tolerance mean?

When you say you don't have much stress tolerance...

what exactly do you mean?

Is it something you want to change?

Or is it just something you need to accept about yourself?

There are two kinds of stress tolerance:

  1. Your ability to cope with stressful situations. This means you can handle them without having adverse effects on your health.
  2. Your ability to recover from stressful events. This means you can bounce back from stressful situations to return to everyday life.

If you have low-stress tolerance...

you might find it difficult to handle stressful situations.

For example, you might not be able to work in a noisy environment, or you might have trouble sleeping at night.

You might also have difficulty concentrating when you're under stress.

What does it mean to have high-stress tolerance?

If you have high-stress tolerance...

you'll probably be able to handle stressful situations better.

However, you might still have times when you feel overwhelmed by stress. In fact, many people who have high-stress tolerance report feeling stressed out most of the time.

Stress tolerance is related to how well you manage your emotions.

If you become overly emotional...

you might have lower stress tolerance.

On the other hand, if you tend to keep things inside...

you might have higher stress tolerance.

Why do we need to tolerate stress?

There are three reasons why we need to tolerate stress:

  1. It helps us learn new skills: our brains grow stronger as we practice coping with stressful situations. The result is that you are better prepared to face future challenges.
  2. It can help us adapt to changes in our lives: we can use stress to prepare ourselves for new jobs or relationships. It's like training for an athletic event. The harder you train, then you will also perform better.
  3. It can help us stay healthy: chronically stressed people often develop illnesses such as heart disease and diabetes. Stress hormones can, among other things, raise blood pressure and cause inflammation in the body.

In addition, there are some benefits to tolerating stress.

Tolerance allows us to enjoy activities that would otherwise make us too anxious. It gives us the energy to face problems head-on instead of avoiding them. And it can even help us solve problems more quickly.

Why is my threshold for stress so low?

Suppose your current threshold for stress is low.

In that case, it could be because you've been exposed to a lot of anxiety over a more extended period of time.

Or maybe you grew up in a family where stress was never discussed.

Whatever the reason, you may have learned to avoid stress.

When you try to control everything in your life...

you control nothing.

So, if you want to improve your stress tolerance...

start by accepting that you cannot control everything.

Then focus on learning to live with uncertainty.

Is having a high-stress tolerance a good thing?

Yes! Having a high-stress tolerance is a sign of mental toughness.

Mental toughness is defined as "the ability to maintain one's composure in adversity."

Being mentally tough doesn't mean being insensitive or uncaring. Instead, it means being able to cope with all kinds of situations without losing your cool.

It means knowing how to take care of yourself emotionally when things get rough.

Mental toughness can help you succeed in school, sports, and business.

But it can also help you deal with everyday stresses.

Why is it important to learn how to increase stress tolerance?

Having a high stress tolerance will help you be more relaxed, and calm. It will also help you develop a clear and focused mind. And that will, in turn, help you increase your stress tolerance.

Let me explain:

how to increase stress tolerance cycle

High-Stress Tolerance LEADS TO Experiencing Less Stress

When you have a high tolerance for stress, you will be able to deal with stressful situations. Stress won't overwhelm you as much.

Stress happens when you feel overwhelmed by something too much to handle.

It's normal to experience stress, but it can cause health problems when stress becomes chronic.

You can reduce stress by recognizing its source and learning ways to deal with it. You can even avoid stress by thinking about these things before becoming stressed. That increases your stress tolerance which will cause you to experience less stress.

Experiencing Less Stress LEADS TO Feeling More Relaxed

When you experience less stress, you will automatically feel more relaxed. You will feel calmer because you are not worrying about anything. Since you won't worry about problems you can't control, you will feel less anxious. You will not be stressed because you won't worry about issues you can't fix. You will feel more confident because you will not be feeling insecure about your ability to handle situations.

When you experience less stress, you can focus on the present moment and enjoy life more. It's easy to become stressed out when trying to accomplish too many things at once or when you're worried about something that hasn't happened yet. But when you take time to relax, you can clear your mind and let go of the worries that cause stress. As a result, you'll be able to live in the present moment and enjoy the little things that make you happy.

Feeling More Relaxed LEADS TO Having a Clear Mind

When you feel more relaxed, you will automatically develop a clear mind because you are not thinking about how to solve problems. You are not thinking about how to get people to like you or get people to agree with you. You are not trying to be in control of all those things you don't have control over anyway. This saves you lots of mental energy, and it helps you focus better and clear out all unnecessary and all unwanted thoughts. The ability to control your thoughts is a powerful tool. When you can manage your thoughts, you can focus better and clear out all unwanted thoughts. Your mind becomes more precise, and you'll be able to think more clearly.

Having a Clear Mind LEADS TO High-Stress Tolerance

If you have a clear mind, you will be able to stay calm during stressful times. This will enable you to respond positively to negative feedback. You will be able to accept criticism without getting upset. You will be able to see what needs to be done and be willing to do it. Working with others will be easier. You will be able to manage your emotions, so they don't affect your performance. You will be able to make decisions quickly and accurately. Keeping good relationships will be much easier.

High-stress tolerance means being able to handle difficult situations. If you can handle stressful situations well, you will be able to perform at your best under pressure. You will be able to improve your performance. You will have greater confidence in yourself and your abilities.

High-stress tolerance means being ready for whatever comes your way. You will be able to deal with unexpected events. No matter what happens, you will be prepared. You will be able to cope with change. You will be able to adapt to new circumstances. You will be able to adjust to different environments. You will be able to meet challenges head-on.

Why is it important to know your stress tolerance?

It's essential to know how much stress you can handle before you start experiencing adverse effects.

You may think that you can handle a certain stress level, but that doesn't mean you can actually do it.

There are different types of stress. Each type affects your body differently.

For example, chronic stress can lead to severe health conditions like anxiety, depression, heart diseases, and digestive problems.

So, knowing your stress tolerance is essential to staying healthy.

Stress is a double-edged blade.

It can be a positive, motivating force. Unfortunately, it can also be overwhelming.

When stress hits, you should pay attention to it, even if you need to take time off or change your schedule. It's that important!

Learn to recognize your stressors...
and then figure out how to deal with them.

Develop a strategy for handling situations beyond your limit.

Is being stress-tolerant a good thing?

Being stress-tolerant is an excellent quality because it helps us perform better under pressure.

And this is very helpful in various circumstances, like school, work, and sports.

But it's not always easy to be stress-tolerant.

We tend to push ourselves too hard.

The result is that we feel bad about ourselves.

Do I have a high-stress tolerance?

The answer depends on what you consider to be stress.

Some people experience stress from minor annoyances, while others experience stress from significant events. And some people find themselves getting stressed out from seemingly insignificant things.

To determine whether you're stress-tolerant, ask yourself these questions:

  • Am I easily upset by minor inconveniences?
  • Does my mind race when I'm faced with an unexpected situation?
  • Can I stay calm when I encounter a complex problem?
  • Can I tolerate frustration?

Have you answered yes to most of the questions?

Then you probably have a high-stress tolerance.
However, don't let this make you complacent.

Why do I have a low threshold for stress?

A low-stress tolerance could be due to many factors.

Sometimes, we just aren't aware of the amount of stress we're dealing with.

We might not realize that we're overdoing something until it becomes a problem.

Or maybe we've been exposed to stressful experiences repeatedly.

Or perhaps we're not coping well with life changes.

Whatever the reason, it's essential to learn how to manage stress.

Fortunately, there are ways to improve your stress tolerance.

How to deal with low frustration tolerance?

Low frustration tolerance can cause a lot of trouble.

Frustrated employees can be less productive, unhappy customers can drive away potential clients, and angry spouses ruin relationships.

So, it's essential to understand why you get frustrated to deal with it appropriately.

Here are three common reasons why we become frustrated:

  1. Our expectations are unrealistic.
  2. We expect perfection.
  3. We try to control everything.

You can overcome any one of these issues by learning to accept reality.

For instance, if you think you'll never finish anything unless you put 100% effort into it, you may feel frustrated every time you fail to meet your goal.

Instead, focus on doing your best.

When you allow yourself to make mistakes...

you will not feel disappointed when you don't reach your goals.

Why do some people have high-stress tolerance?

High-stress tolerance is usually caused by a combination of two things:

  1. A strong sense of self-confidence.
  2. The ability to handle negative emotions.

People who have both qualities will rarely get upset or overwhelmed by everyday situations.

They also tend to bounce back quickly after experiencing setbacks.

On the other hand, people without these traits often struggle to cope with stress.
They may worry excessively about future problems or dwell on past failures.

How do you know if you have a high-stress tolerance?

You can use several tests to determine whether you have a high-stress threshold.

The first test involves asking yourself if you can remain calm in tense situations.
If you answer no, you probably need to improve your stress tolerance.

Next, ask yourself if you can stay focused during times of pressure.
If you say yes, then you probably have a good stress tolerance.

Finally, ask yourself if you're able to handle disappointments and frustrations.
If you answer yes, you probably don't have much room for improvement.

What is responsible for having low or high-stress tolerance?

Your personality plays a vital role in determining your stress tolerance.

Some people are naturally more resilient than others.

But even if you're not naturally inclined towards resilience, you can still develop this trait through practice.

In fact, research shows that most people can improve their stress tolerance over time.

However, you should be aware that certain personality traits can hinder your efforts to build your stress tolerance.
For example, being overly optimistic or pessimistic can lead to disappointment.

In addition, people with obsessive-compulsive disorder (OCD) may find it difficult to relax because they constantly worry about making mistakes.
Also, people with ADHD are prone to get distracted easily.

So, before changing your stress tolerance, consider what kind of person you are.

And remember...

there's always something you can do to improve your situation.

How do you become stress-tolerant?

Stress tolerance can be developed in many different ways.

The first step is to identify what causes you to become stressed.
It is possible to avoid stressful situations once you know what triggers your stress.

Another way to build your stress tolerance is to practice relaxation techniques.
Relaxation techniques help you reduce tension in your body and mind.

Finally, you should develop positive thinking skills.
Positive thinking helps you see the good side of even the worst situation.
It makes you more resilient to stress.

How can I increase my stress tolerance?

If you want to boost your stress tolerance, here are four tips:

  1. Learn to relax.
  2. Practice mindfulness.
  3. Accept imperfection.
  4. Focus on the present moment.

Let's examine each tip in more detail:

Learn To Relax

Learning to relax doesn't mean ignoring your responsibilities.

In fact, it means taking care of them effectively.

But relaxing does involve letting go of your worries.

It consists in being able to enjoy life rather than focusing on all the things you need to accomplish.

To learn to relax, start by practicing deep breathing exercises.

Deep breathing reduces anxiety by calming the nervous system.

Next, you can choose an activity that you enjoy.

Doing something enjoyable while relaxed will help you stay calm during stressful times.

Finally, you can set aside specific periods for rest and relaxation. This allows you to disconnect from work and reconnect with your family and friends.

Practice Mindfulness

Mindfulness is another critical component of building your stress tolerance.

Mindfulness is simply paying attention to the present moment. By focusing on the present, you gain perspective on your surroundings and your own thoughts.

You begin to notice how your actions affect others around you. You become more compassionate as a result.

Practicing mindfulness can help you cultivate compassion.

During meditation, you learn to pay attention to your inner world. Meditation also gives you insight into your subconscious beliefs and feelings.

When you meditate regularly, you'll be better equipped to deal with difficult situations.

Finally, you should try to make every day count. Make sure you spend some time doing activities that bring meaning to your life.

These could include volunteering, helping others, or engaging in spiritual practices.

Managing stress doesn't have to be a one-size-fits-all approach. Each person has their own unique personality and coping style. Learn what works for you.

If you feel like you're not managing well under pressure, seek professional counseling.

That's why we offer free, confidential counseling services.

Accept imperfection

The third tip to boosting your stress tolerance is accepting imperfection.

Many people have trouble accepting their flaws because they believe that if they don't measure up, then they're failures. However, this isn't true.

We all have our strengths and weaknesses. We all make mistakes.
And we all have room to grow.

If you accept yourself, you won't feel so stressed about making mistakes.

Instead, you'll focus on improving your weaknesses and learning new skills.

You might even discover that you're good at certain things after all!

Try to remember that everyone makes mistakes. Most importantly, don't dwell on past errors.

Instead, use those experiences to improve your performance going forward.

Learn from your mistakes and move on.

You'll be happier overall.

Try to live in the present moment

Instead of worrying about the future...
think about what you want to accomplish today.

Then, let go of the outcome and just do it.

It's easier said than done.

But if you practice acceptance, you'll be much happier.

In fact, research shows that happiness increases when you focus on the present moment.

So give yourself permission to relax and enjoy each day.
Don't worry about tomorrow.
Just take action now.
Take control over your life.

How do you manage stress tolerance at work?

Do you ever get overwhelmed by too many tasks?

Or do you sometimes feel like you can't handle everything on your plate?

Here are five tips to boost your stress tolerance at work:

  1. Make a list of daily priorities.
  2. Prioritize your workload.
  3. Schedule regular breaks.
  4. Take frequent walks.
  5. Practice deep breathing exercises.

By following these simple steps, you'll feel calmer and more productive.

How do genes affect your capacity for coping with stressful situations?

Genes play an essential role in how you cope with stress.

Some people seem to be born with a natural ability to handle stress.

Others may struggle with anxiety and depression.

This means that you can learn to manage stress.

Your genes aren't set in stone. They change throughout your lifetime.

So, you can develop strategies to help you cope with stress.

When do you need an expert's help?

You should speak with someone who specializes in treating stress if you have tried everything else and still feel stressed.

A therapist can offer you support and listen to your concerns.

They can also teach you techniques to deal with stress. Therapy can help you understand your feelings better.

It can also help you find ways to cope with stress. Talk to a counselor today. They can help you overcome your problems.


In this article I have tried to answer the question How to increase stress tolerance?

I'm curious how you will improve your stress tolerance. Please, let me know in the comments below.

Harry Heijligers

About the author

Harry Heijligers has more than 25 years of experience as a Project Manager and more than 17 years of experience as an NLP Trainer. He has a Dutch blog about NLP here: HarryHeijligers.com.
If you'd like to know about the Smart Leadership Hut, please check this: Smart Leadership Hut.

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