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3 Ways to Build Resilience During Trying Times

Katy Kvalvik

Health, Wellness, & Safety

As the current COVID-19 pandemic continues to cause fear and panic throughout the world, feeling stressed is an understatement. First and foremost, it’s important in a time like this to stay calm and clear. Don’t rush to conclusions or give in to the panic without looking at facts. Breathe.

While the situation is affecting businesses and causing unexpected problems, it’s also taking a toll on health—even if you’re not infected with the virus.                         

As a board-certified health counselor and nutrition expert, I’d like to offer three tips on how to stay healthy, reduce stress, and build resilience during a pandemic.

  1.  Eat an anti-inflammatory diet.
    • Eat whole foods, mostly vegetables.
    • Hydrate with room-temperature water.
    • Avoid refined foods.
  1.  Increase the amount of rest and sleep.
    • Have a morning and night routine.
  1.  Focus your mindset on the controllables.
    • Write down your priorities and plan your day.
    • Slow down and pause to have deep reflection.
    • Practice deep, slow breathing.

For more helpful advice on reducing stress, visit

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Katy Kvalvik

Katy Kvalvik is a certified executive coach, creator of the Harmony Method®—a blueprint for work-life harmony, and founder of Southwestern Empowerment, a company that provides personal and professional development services to transform and inspire today’s leaders. Katy is a graduate of UC Berkeley as well as a board-certified health counselor, certified trainer of Neuro-Linguistic Programming (NLP), certified yoga instructor, and business mentor. If you would like to learn more about Southwestern Empowerment or speak with Katy about doing a customized training session for your company, organization, or team, please email