Stress and anxiety are practically part of daily life these days.
Between the endless news cycle, global uncertainty, and personal pressures, it’s no wonder nearly half of Americans admit to feeling anxious regularly.
But instead of letting those feelings spiral, survival expert and TV personality Bear Grylls has some tried-and-true methods for staying grounded—and they’re easier to incorporate than you might think.
A Lesson from the Wild: Talk It Out
You might know Bear from his adventures on Man vs. Wild, but before TV fame, he served in the British Special Forces.
That’s where he learned how to manage high-stress situations—skills that translate surprisingly well into everyday life.
His first tip? Don’t bottle it up. “It’s important to know the power of sharing struggles and fears with a good friend,” he says.
“A problem shared is a problem halved.”
When you say things out loud, they start to feel a little more manageable—and you’re reminded that you’re not alone.
This Too Shall Pass
Grylls also urges people to put things in perspective.
Stressful moments might feel huge at the time, but more often than not, they’re temporary.
“Know that the battle won’t last forever,” he says.
“Often the hardest moments are just before things get better.”
It’s that classic survival mindset: hang in there, because change is usually just around the corner.
Cold Showers Really Do Work
Bear’s no stranger to extreme environments—from Icelandic glaciers to remote parts of Antarctica—and those experiences taught him the benefits of cold exposure.
At home, he uses cold water therapy to manage stress.
His simple trick? Finish your shower with a full minute of cold water.
“It invigorates you like nothing else,” he promises.
Plus, having the discipline to do something uncomfortable each day builds confidence over time.
Clean Eating = Clearer Mind
Bear also stays on top of his mood with one thing: clean eating.
And the science backs him up.
A Brazilian study from 2023 found that people who eat more ultra-processed foods—think chips, cookies, and frozen meals—are significantly more likely to struggle with depression.
His advice? Keep it natural. “Stay away as much as possible from processed foods that are proven to negatively affect your mood and outlook,” he says.
A healthy body really does support a healthier mind.
Nature Is the Best Therapy
Exercise has always been part of Bear’s life, thanks to his military background.
But it doesn’t take a commando’s routine to get results.
Even a simple walk outside can ease stress and lift your mood.
“The key is to start small and build up,” he says.
Just a bit of daily movement helps restore calm—and the fresh air doesn’t hurt either.
Pets Are Underrated Stress Relievers
If you needed another excuse to adopt that puppy, here it is: Bear swears by the stress-busting power of pets.
His two dogs are part of his emotional support system, and he encourages others to consider adding an animal to their life—if it’s a realistic fit.
Research shows petting a dog can lower cortisol (your stress hormone) and increase oxytocin, the same chemical that bonds mothers and babies.
That tail-wagging joy is more powerful than you think.
Your Morning Mindset Matters
One of Bear’s biggest life lessons? Attitude is everything.
“Choose your attitude each morning,” he says.
It might sound simple, but intentionally starting your day with a positive outlook can shape how you handle everything that follows.
Rebuilding After Rock Bottom
Bear’s not just offering motivational quotes—he’s lived through some seriously tough moments.
One of the most life-changing was when he broke his back in Africa while serving in the military.
Doctors told him he might never walk properly again.
“It killed my confidence as much as my physicality,” he recalls.
But through painful rehab and resilience, he rebuilt his strength—mentally and physically.
“The experience taught me that you are never done until you’re done,” he says.
“The toughest moments of our lives can actually be the beginning. Never give up hope.”
Final Thoughts from Bear
In a world that feels more anxious than ever, Bear Grylls reminds us that simple habits—talking to a friend, moving your body, staying connected to nature, and choosing your mindset—can have a powerful impact.
So the next time you feel like stress is winning, maybe just take a cold shower, call someone you trust, or pet your dog.
It might not fix everything, but as Bear would say: it’s a start—and you’re tougher than you think.