Grace Under Pressure: The Super Ager’s Guide to Stress and Resilience
We all know that stress is a part of life—but how we handle it makes all the difference, especially as we age. Chronic stress has been shown to shrink the hippocampus—the area of the brain responsible for memory and learning—and increase inflammation throughout the body, according to research from the National Institutes of Health (NIH). But there are ways that we can train our brains to bounce back faster and stay stronger through emotional resilience practices that are both simple and deeply effective.
Emotional resilience isn’t about pretending everything’s fine when it’s not. It’s about adapting—learning to recover and regain balance after challenges. Research from the American Psychological Association shows that resilient people tend to live longer, have better heart health, and maintain sharper cognition. And luckily, emotional resilience can be learned at any age.
So how do we build it? It starts with three key habits:
1. Manage stress before it manages you.
When your stress response is constantly switched on, cortisol (the stress hormone) can interfere with memory, sleep, and immune function. Practices like deep breathing, tai chi, and yoga calm the nervous system by activating the body’s relaxation response. Tai chi, for example, combines slow, flowing movement with focused breath, lowering cortisol and improving mood—a benefit supported by the Mayo Clinic and the CDC. I see this every week in my classes, where people leave feeling lighter and more at ease.
2. Practice gratitude daily.
Studies from the University of California, Davis show that keeping a gratitude journal can improve sleep, reduce fatigue, and increase happiness. Taking just a few minutes each day to reflect on what’s going right helps retrain your brain to focus on the positive, even during stressful times. My daughter has us sharing our “glimmers” each night at dinner. It doesn’t have to be anything life-changing; it could simply be the beautiful sunset you saw or the fact that you got all green lights coming home. Take pleasure in the little things.
3. Cultivate positivity through mindfulness.
Meditation and mindfulness aren’t just trendy buzzwords—they’re powerful tools for brain health. MRI studies have found that regular mindfulness practice can actually thicken areas of the brain involved in emotion regulation and empathy. If sitting still isn’t your thing, mindful movement—like yoga or tai chi—offers the same benefits while also improving balance and flexibility.
Emotional resilience doesn’t mean eliminating stress altogether; it means becoming more adaptable. And adaptability is one of the defining traits of Super Agers. When we care for our emotional well-being, we’re not just protecting our mental health—we’re building a stronger, more flexible brain.
So the next time life feels overwhelming, take a slow breath, step outside, stretch, or jot down one thing you’re grateful for. These small moments of calm don’t just make you feel better—they actually help your brain work better.
Because being a Super Ager isn’t about avoiding life’s challenges—it’s about meeting them with grace, gratitude, and strength.
Are you ready to turn calm into a practice? Join one of our Tai Chi or Yoga courses —gentle, beginner-friendly ways to build resilience, improve balance, and calm the mind. We also have a Mindful Movement series beginning this December—perfect timing to move into the holidays feeling centered and strong.
🌿 Nature Knows Best
Animals are pros at managing stress. Zebras literally shake it off after danger to reset their nervous systems. Elephants comfort each other with gentle touches and rumbles that calm their herd, while dolphins slow their breathing after tense moments—nature’s version of mindfulness. Even dogs sigh or stretch to self-soothe. They remind us to do the same—release what we can’t control and return to calm.
Next up in the Super Ager series: The Lifelong Learner’s Advantage—how curiosity keeps your brain young and your mind sharp. We’ll explore why learning new things, trying new activities, and staying mentally engaged might just be the ultimate fountain of youth.