Stress Management and Resilience

Tera Carter

Hear from Skyland Trail Adult Alumni Coordinator Tera Carter, CPS, WHMC, on strategies to manage stress and build resilience.

Tera Carter recently spoke with the Clark Scholars Program at Georgia Tech about stress management. It was an engaging conversation with students who, like so many of us, are balancing high expectations, new life transitions, and the everyday challenges of being human.

In this blog, you’ll learn what stress is, how to recognize it in your body and mind, and—most importantly—what you can do to manage it in both the short and long term.

Stress is unavoidable— especially in today’s fast-paced world where demands often outpace our resources. But managing stress effectively isn’t just about surviving the day; it’s about creating a healthier, more balanced life.

As Tera shared in her presentation, “Stress is your body’s physical and mental reaction to any type of demand.” When we recognize stress and take steps to manage it, we can improve both our mental clarity and physical health.

What Is Stress?

At its core, stress is a biological response. When faced with a perceived threat, the body initiates the fight-or-flight response, releasing hormones like cortisol, adrenaline, and epinephrine. This was helpful when humans were outrunning predators, but in modern life, ongoing stress can keep our systems activated for far too long.

“When we have too much stress in our lives and the stress is ongoing,” Tera explains, “then that’s sometimes when we start having symptoms. Because we’re having this consistent release of chemicals in our body that are only supposed to be coming up temporarily.”

Chronic stress can lead to insomnia, weight gain, irritability, and increased risk of illness.

Common Causes of Stress

While everyone’s triggers are different, some themes appear again and again:

“Relationships and our work or school are the two areas that can have a significant influence over our emotional and mental health,” Tera says. “Problems or changes in those areas can impact our mood, our thinking, and even what we feel in our bodies.”

Even positive life changes—like a promotion or gaining a new family member—can be stress-inducing. As Tera points out, “Whenever we have change, change equals stress because it’s something different.”

Recognizing the Symptoms

Physical symptoms of stress may include:

  • Increased heart rate and blood pressure
  • Muscle tension and headaches
  • Sleep disruptions (48% of people report this)
  • Digestive issues

Mental and emotional symptoms often show up as:

  • Anxiety and racing thoughts
  • Mood swings or irritability
  • Memory and focus problems
  • Risk of depression (chronic stress increases this risk by 80%)

“Getting less than seven hours of sleep does not allow your brain cells to restore,” says Tera. “That’s going to affect your memory… and it will catch up with you.”

Quick Stress Relief Techniques

Not all stress management takes hours or expensive programs. Here are a few practices that can bring almost immediate relief:

Long-Term Stress Management Strategies

Effective long-term stress management means building habits that protect your energy and mental health over time.

  1. Exercise – Daily exercise can reduce poor mental health days by 40%
  2. Sleep – Aim for 7–9 hours. Research recommends that most adults need a minimum of 7 hours a night
  3. Nutrition – Reduce processed food; increase Omega-3s by at least 1.1-1.6 grams per day to lower stress hormones
  4. Time Management – Prioritize and build margins into your day to reduce fatigue and overload

“Boundaries are not just for work or school,” Tera says. “Boundaries are a lifestyle.”

Building Resilience for a Less Stressful Life

A stress-free life may not be realistic, but a less stressful life is entirely within reach. Here’s how:

  • Support Systems – Stay connected with friends, mentors, or communities
  • Relaxation Practices – Schedule time to decompress
  • Professional Help – Therapy isn’t just for crisis; it’s for prevention too
  • Journaling – Track stress triggers and emotional patterns
  • Healthy Coping – Include activities like art, nature walks, spiritual practices, or hobbies

“Therapy can be preventative,” Tera explains. “It can keep us from going into a crisis.”

Stress will always be part of life—but how we respond to it makes all the difference. Take a moment to reflect: What’s one stressor in your life right now, and what’s one thing you can do to bring it down?

Even one small action—like a walk, a boundary, or a better night’s sleep—can start to shift your entire outlook. Find more resources on stress at the National Institute of Mental Health.