{"id":670572,"date":"2025-09-29T18:39:00","date_gmt":"2025-09-29T22:39:00","guid":{"rendered":"https:\/\/www.rochester.edu\/newscenter\/?p=670572"},"modified":"2026-08-24T13:30:53","modified_gmt":"2026-08-24T17:30:53","slug":"what-is-resilience-stress-management-definition-670572-2","status":"publish","type":"post","link":"https:\/\/www.rochester.edu\/newscenter\/what-is-resilience-stress-management-definition-670572-2\/","title":{"rendered":"Understanding stress and resilience from the inside out"},"content":{"rendered":"<div class=\"wp-embed\">\n<div class=\"wp-embed-wrap\"><iframe loading=\"lazy\" title=\"Ever Wonder: What Makes Someone Resilient?\" width=\"1062\" height=\"597\" src=\"https:\/\/www.youtube.com\/embed\/P36D031aIOg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>By studying the effects of persistent stress, URochester researchers are shedding light on how to be more resilient.<\/p>\n","protected":false},"author":1492,"featured_media":716142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42472,456],"tags":[23322,18592,42302,41792,42142,42292,2036,16072,10026,41012],"class_list":["post-670572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-medicine","category-society-culture","tag-department-of-economics","tag-department-of-psychology","tag-elaine-hill","tag-ever-wonder","tag-jennie-noll","tag-kathi-heffner","tag-mt-hope-family-center","tag-school-of-arts-and-sciences","tag-school-of-nursing","tag-videos"],"acf":{"external":"","hide_featured_image":true,"related":"show_related","style":[488912,525952,499312],"content_modules":[{"acf_fc_layout":"text","anchor":"","css_class":"pt-15","title":"<h2>By studying the effects of persistent stress, URochester researchers are shedding light on how to be more resilient.<\/h2>","content":"It\u2019s not uncommon to hear someone say, \u201cI\u2019m so stressed-out.\u201d\r\n\r\nA colleague may feel stressed about a hectic work schedule. A teen may be worried about a challenging assignment at school. A loved one may feel overwhelmed with family obligations.\r\n\r\nAccording to the <a href=\"https:\/\/www.stress.org\">American Institute of Stress<\/a>, 55 percent of Americans report feeling stressed during the day. Yet while everyone experiences stress, not everyone responds the same way. Some people buckle under pressure, while others seem to rebound more quickly.\r\n\r\nAt the <a href=\"http:\/\/www.rochester.edu\/\">糖心传媒<\/a>, researchers are working to better understand stress and why some people recover from stress more easily than others\u2014an ability known as resilience.\r\n<h3><strong>Stress: \u2018A basic human condition\u2019<\/strong><\/h3>\r\n\u201cEveryone is affected by stress,\u201d says <a href=\"https:\/\/www.sas.rochester.edu\/psy\/people\/faculty\/noll-jennie\/index.html\">Jennie Noll<\/a>, a professor in the <a href=\"https:\/\/www.sas.rochester.edu\/psy\/index.html\">Department of Psychology<\/a> at the <a href=\"https:\/\/www.rochester.edu\/newscenter\/samuel-thomas-named-dean-of-the-school-of-arts-sciences-666892\/\">糖心传媒<\/a> and executive director of the <a href=\"https:\/\/www.psych.rochester.edu\/MHFC\/\">Mt. Hope Family Center<\/a>. \u201cStress is an adaptive response. It is a basic human condition.\u201d\r\n\r\nThe body\u2019s psychological, behavioral, and biological responses to stress can be beneficial. Stress responses can sharpen focus for an important presentation, for example, or prompt quick action to avoid danger.\r\n<div class=\"pullquote\"><span style=\"font-size: 400%;\">\u201c<\/span>Our cells are actually aging faster when we\u2019re under conditions of chronic stress.\u201d<\/div>\r\nChronic and persistent stress, however, can have negative health implications.\r\n\r\n\u201cWhen stress is persistent or overwhelming, such as caring for a loved one with a chronic illness, experiencing the sudden loss of someone close, or being abused in childhood, it can increase vulnerability to disease and undermine overall well-being,\u201d says <a href=\"https:\/\/son.rochester.edu\/directory\/kathiheffner\/\">Kathi Heffner<\/a>, a professor at the University\u2019s <a href=\"https:\/\/son.rochester.edu\/\">School of Nursing<\/a> and the departments of <a href=\"https:\/\/www.urmc.rochester.edu\/psychiatry\">psychiatry<\/a> and <a href=\"https:\/\/www.urmc.rochester.edu\/medicine\">medicine<\/a>, and the associate chief of research in the <a href=\"https:\/\/www.urmc.rochester.edu\/smd\">School of Medicine and Dentistry<\/a>\u2019s Division of Geriatrics and Aging.\r\n\r\nHeffner and Noll are co-leaders of the <a href=\"https:\/\/boundless.rochester.edu\/transdisciplinary-rfp-university-of-rochester-resilience-research-center\/#idea\">糖心传媒 Resilience Research Center<\/a> (UR\u00b3C). Using a transdisciplinary research approach, the Resilience Center examines stress and resilience on many levels, including physiological, psychological, and societal.\r\n\r\n\u201cBy studying resilience, we\u2019re studying how all of these different systems work together, individually and in conjunction, so that we can learn how to stave off some of the effects of stress on health,\u201d says Noll.\r\n\r\nLearning more about the biopsychosocial processes of stress and how it is expressed could also help to answer another important question: Why are some people more resilient than others?\r\n<h3><strong>What is stress? <\/strong><\/h3>\r\nStress is the body\u2019s natural reaction to a challenge, demand, or pressure.\r\n\r\nWhen we encounter an obstacle or a threat\u2014that is, a stressor\u2014such as a looming deadline or unsafe interaction, the brain signals the body to prepare for action. The sympathetic nervous system kicks in, causing heart rate and blood pressure to rise, breathing to quicken, digestion to slow, and muscles to tense. At the same time, the adrenal glands release hormones such as adrenaline and cortisol, which mobilize energy, sharpen attention, and enhance short-term performance.\r\n\r\n[caption id=\"attachment_670752\" align=\"aligncenter\" width=\"1280\"]<img class=\"size-full wp-image-670752\" src=\"https:\/\/www.rochester.edu\/newscenter\/wp-content\/uploads\/2025\/09\/fea-stress-resilience-definition-luis-villasmil-mlVbMbxfWI4-unsplash.jpg\" alt=\"Man's face covered in post-its with the words of common stressors and solutions on them, including money, time, don't overthink, and more.\" width=\"1280\" height=\"800\" \/> When we encounter a stressor in the environment, our brain signals our body to prepare for action. (Unsplash photo \/ Luis Villasmil)[\/caption]\r\n\r\n\u201cThis \u2018fight-or-flight\u2019 response is adaptive in the moment, helping us respond quickly to immediate challenges,\u201d Heffner says. \u201cFor humans, our physiological systems evolved to help us survive threats, such as lions and tigers and bears, that we encountered when we were hunters and gatherers. We often do not need to fight or flee the stressors we encounter in our contemporary times. However, physiological responses remain the same today.\u201d\r\n\r\nWhen the stressor subsides or is removed, the body\u2019s systems typically recover and return to baseline.\r\n<h3><strong>How can stress affect the body and brain?<\/strong><\/h3>\r\nWhen stress is persistent or chronic, it can greatly affect the health of adults and youth.\r\n\r\nMultiple systems\u2014among them, the cardiovascular, immune, metabolic, and neurological systems\u2014can be affected simultaneously by chronic stress activation, which can modify the expressions of genes that regulate these systems.\r\n\r\n\u201cThis leads to what scientists call biological embedding, where stress literally \u2018gets under the skin\u2019 and leaves lasting marks on the body and brain,\u201d says Heffner. \u201cThis biological embedding of stress increases vulnerability to serious health conditions such as diabetes, heart disease, depression, and cognitive decline.\u201d\r\n\r\nScientists are finding that chronic stress doesn\u2019t just alter systems in the body as a whole; it also extends to the cellular level.\r\n\r\n\u201cNot only are we seeing how stress and chronic stress and the dysregulation of and over-activation of our stress system impacts our cell biology,\u201d says Noll, \u201cbut also how our cells are actually aging faster when we\u2019re under conditions of chronic stress.\u201d\r\n\r\nChronic stress affects processes such as inflammation and oxidative stress and accelerates the shortening of telomeres\u2014the protective caps at the ends of chromosomes that naturally shorten as we age.\r\n\r\n\u201cOver time, these biological effects can contribute to faster aging at the cellular level, increasing risk for disease and functional decline,\u201d Heffner says.\r\n<h3><strong>What is resilience? <\/strong><\/h3>\r\nResilience is the ability to recover from stress or adversity in ways that are better than expected, whether at the level of an individual, a community, or a system.\r\n\r\nResearchers at the Resilience Center are exploring why some people bounce back from stress quickly and others do not, and how this could inform better stress management. Their work looks at how resilience can mitigate the stress response and whether people can be taught to regulate their stress response system before it starts to negatively impact health.\r\n\r\n[caption id=\"attachment_670782\" align=\"aligncenter\" width=\"1280\"]<img class=\"size-full wp-image-670782\" src=\"https:\/\/www.rochester.edu\/newscenter\/wp-content\/uploads\/2025\/09\/fea-dandelion-concrete-resilience-stress-GettyImages-1390768887.jpg\" alt=\"A dandelion grows through the cracks in concrete to symbolize resilience in the face of stress.\" width=\"1280\" height=\"800\" \/> Resilience is the ability to recover from stress or adversity in ways that are better than expected. (Getty Images photo)[\/caption]\r\n\r\n\u201cIt might be that some people are just born with a genetic predisposition that helps them fight off a dysregulated stress response system,\u201d Noll says. \u201cThere might be people with very good immune systems that aren\u2019t affected by stress in the same way as others. There might be others who have ways in which they're motivated to make decisions that are healthier.\u201d\r\n<h3><strong>The effects of stress on communities<\/strong><\/h3>\r\nStress and resilience are not confined to individuals. Communities experience stress through neighborhood poverty, environmental threats, and community violence.\r\n\r\n\u201cThis collective stress can raise health risks and limit opportunities across generations,\u201d says Heffner.\r\n\r\nThere are several major markers of community and societal stress, including life expectancy at birth and life expectancy at age 40, according to <a href=\"https:\/\/www.urmc.rochester.edu\/people\/112360107-elaine-l-hill\">Elaine Hill<\/a>, the Dean\u2019s Professor in the <a href=\"https:\/\/www.urmc.rochester.edu\/public-health-sciences\">Department of Public Health Sciences<\/a> and a professor in the <a href=\"https:\/\/www.sas.rochester.edu\/eco\/\">Department of Economics<\/a> and the <a href=\"https:\/\/www.urmc.rochester.edu\/ob-gyn\">Department of Obstetrics and Gynecology<\/a>.\r\n<p style=\"font-weight: 400;\">\u201cFor many decades, life expectancy was increasing in the US and then, starting around 2014, it started to decline,\u201d Hill says. \u201cThe causes of death\u00a0that explain the change are chronic conditions and mental health and substance abuse. Furthermore, the gap in life expectancy across neighborhood income has widened.\u201d<\/p>\r\nEconomists and policy scientists have\u00a0identified <a href=\"https:\/\/opportunityinsights.org\/national_trends\/\">reduced economic mobility<\/a> (that is, the ability to change your economic status over time) as one of the causal factors that explain some community stress, adds Hill, who is the principal investigator at Rochester\u2019s <a href=\"https:\/\/www.urmc.rochester.edu\/labs\/hill\">Health and Environmental Economics Lab<\/a> (HEEL).\r\n<h3><strong>How can we build resilient communities?<\/strong><\/h3>\r\nBuilding resilience is possible not only for individuals but also for entire communities and societies.\r\n\r\n\u201cPolicy can target identified root causes of stress,\u201d says Hill. \u201cPolicy can influence community resilience by investing in infrastructure, including shaping the built environment, and by providing resources to strengthen social safety nets, education systems, and health systems.\u201d\r\n\r\nIncreasing access to mental health services, promoting primary prevention of disease, and providing respite for caretakers of children and older adults are examples of policies that can promote community resilience, according to Knoll.\r\n\r\nThe Resilience Center brings together basic, social, and clinical science experts in stress and biopsychosocial research to study resilient ecosystems and to uncover clues about how these systems work together to promote resilient societies.\r\n\r\n\u201cIt's hard to imagine a world without stress and trauma,\u201d says Noll. \u201cOur world is changing rapidly around us, even as we speak. But I like to imagine a world where everyone has the possibility of reaching their full potential, even in the face of a world that has so many challenges.\u201d\r\n<h3><strong>Tips for stress management and building resilience<\/strong><\/h3>\r\n[caption id=\"attachment_670762\" align=\"aligncenter\" width=\"1280\"]<img class=\"size-full wp-image-670762\" src=\"https:\/\/www.rochester.edu\/newscenter\/wp-content\/uploads\/2025\/09\/fea-2023-09-15_yoga_Quad_0408-stress-management.jpg\" alt=\"Six 糖心传媒 students do yoga outside on the quad to manage stress and build resilience.\" width=\"1280\" height=\"800\" \/> Taking time out of the day to move, step outside, or connect can help with managing stress. (糖心传媒 photo \/ J. Adam Fenster)[\/caption]\r\n\r\nAccording to Heffner, here are a few steps you can take to mitigate stress:\r\n<ul>\r\n \t<li><strong>Small resets:<\/strong> Even a few minutes of deep breathing, mindfulness, or stepping outside helps the body reset.<\/li>\r\n \t<li><strong>Movement:<\/strong> Physical activity reliably reduces stress and builds resilience.<\/li>\r\n \t<li><strong>Connection:<\/strong> Supportive relationships are one of the strongest buffers against stress. Even brief moments of pleasant engagement with other people can increase feelings of connection and reduce loneliness, and bolster stress resilience.<\/li>\r\n \t<li><strong>Rest:<\/strong> Prioritizing restorative sleep strengthens the body\u2019s defenses.<\/li>\r\n \t<li><strong>Perspective:<\/strong> Reframing challenges and focusing on what is within our control can turn stress into an opportunity for growth.<\/li>\r\n<\/ul>","background_color":"#ffffff","width":"width-medium"}]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Understanding stress and resilience from the inside out<\/title>\n<meta name=\"description\" content=\"By studying the effects of persistent stress, 糖心传媒 researchers are shedding light on how we can build resilience.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rochester.edu\/newscenter\/what-is-resilience-stress-management-definition-670572-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Understanding stress and resilience from the inside out\" \/>\n<meta property=\"og:description\" content=\"By studying the effects of persistent stress, 糖心传媒 researchers are shedding light on how we can build resilience.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rochester.edu\/newscenter\/what-is-resilience-stress-management-definition-670572-2\/\" \/>\n<meta property=\"og:site_name\" content=\"News Center\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-29T22:39:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-24T17:30:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rochester.edu\/newscenter\/wp-content\/uploads\/2025\/09\/fea-resilience-4666_EverWonderResilient_3840x2160-1200x630.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sheila Rayam\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sheila Rayam\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.rochester.edu\\\/newscenter\\\/what-is-resilience-stress-management-definition-670572-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.rochester.edu\\\/newscenter\\\/what-is-resilience-stress-management-definition-670572-2\\\/\"},\"author\":{\"name\":\"Sheila Rayam\",\"@id\":\"https:\\\/\\\/www.rochester.edu\\\/newscenter\\\/#\\\/schema\\\/person\\\/84398cc27b2ccd7a9cd0d8fb8660ef0b\"},\"headline\":\"Understanding stress and resilience from the inside out\",\"datePublished\":\"2025-09-29T22:39:00+00:00\",\"dateModified\":\"2026-08-24T17:30:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.rochester.edu\\\/newscenter\\\/what-is-resilience-stress-management-definition-670572-2\\\/\"},\"wordCount\":16,\"image\":{\"@id\":\"https:\\\/\\\/www.rochester.edu\\\/newscenter\\\/what-is-resilience-stress-management-definition-670572-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.rochester.edu\\\/newscenter\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/fea-resilience-4666_EverWonderResilient_3840x2160.jpg\",\"keywords\":[\"Department of Economics\",\"Department of Psychology\",\"Elaine Hill\",\"Ever Wonder\",\"Jennie Noll\",\"Kathi Heffner\",\"Mt. 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