Inner Stability in Uncertain Times: Dr. Tatjana Reichhart on Resilience, Stress, and Mental Health

Mental Health as a Future Key Competence

1. Dr. Reichhart, you have spent many years focusing on mental health, resilience, and the question of how people can maintain their ability to act even under difficult conditions. In your view, why is mental health more than ever a key resource today, both for the individual and for society as a whole?

Dr. Reichhart: In my opinion, mental health is more of a key resource today than ever before—both for individuals and for society as a whole—because our brains are under exceptional strain. As human beings in 2026, we receive as much information per day as people in the Middle Ages did in their entire lifetime. That does not mean our brains cannot handle it, but we need specific skills and structural framework conditions to cope well with these challenges. These are capabilities that primarily take place in our brain.

However, when we talk about the brain or mental health, I automatically speak about the body as well, since both are intertwined and cannot be considered in isolation. Resilience in particular is a key resource—the functional handling of challenges—as is the ability to treat and use our body in a human-centric way. This is the great challenge of our time, as we are confronted with things that are inherently not good for us as humans: prolonged sitting, permanent distractions via our smartphones, and the reduced attention span associated with them, since we are constantly challenged on both a mental and physical level.

In this regard, we need the knowledge, competencies, and resources to handle this in a way that is sustainably good for us. From a societal perspective, we as humans are only productive, in terms of economic output, but also, for example, in making the world a better place—if we ourselves are in our mental and psychological strength and able to contribute to society. Therefore, the focus should be on ensuring that we as human beings are doing well.

Resilience from the Perspective of the Brain and Nervous System

2. Resilience is often understood as a pure matter of mindset. However, you also view human beings from a neurobiological perspective. What happens in the brain and nervous system when people successfully cope with stress and remain psychologically stable over the long term?

Dr. Reichhart: We do not yet know exactly what happens in the brain and nervous system when people successfully overcome burdens. These interconnections are currently the subject of ongoing resilience research. What we can say at present is that when someone reacts resiliently, very different functions interact as a process in a multifactorial way. People who handle functional stress more positively tend to act with greater flexibility. This means that the brain responds more dynamically and does not merely run along pre-established neural pathways; instead, these individuals deviate from the pre-formed “highways of their brain.” They are able to build new neural pathways—without falling into the rigid assumption after a potentially traumatic event that things will be just as bad again, but rather evaluating the current situation in a new and flexible way and stepping out of their usual comfort zone.

During this process, new neural pathways connect in the brain at a neuronal level in terms of neuroplasticity (the transformation of the brain), enabling us to respond more adaptively to further life challenges—both at the cellular or neuronal level and at the hormonal level through the release of neurotransmitters.

When Stress Loses Its Protective Function

3. Stress is fundamentally a natural and important mechanism. How can people recognize when burdens are no longer just challenging, but are permanently impairing their mental health?

Dr. Reichhart: When stress becomes chronic, the entire autonomic nervous system no longer reaches recovery or regeneration, and one stressor follows the next, you can observe measurable medical limitations in heart rate variability. Those affected then feel that they can no longer unwind or switch off. In addition, sleep disorders, stomach pain, nausea, neck tension, tinnitus, and anxiety states can occur as clear warning signals from the body, as it remains trapped in a state of tension.

Social contacts can also increasingly be perceived as exhausting. So it is not just a single stressor; rather, it is comparable to a small pebble in your shoe that is merely annoying at first, but over a longer period can lead to massive pain.

The Psychology of Sustainable Regeneration

4. Many people report today that even during their free time, they remain internally on standby. In your therapeutic work, you emphasize that recovery often fails due to a lack of inner permission. How do we break deep-seated psychological patterns of constant functioning to allow our nervous system true, deep regeneration once again?

Dr. Reichhart: It is very challenging, as these patterns are often shaped in (early) childhood, and as a cognitive behavioral therapist, I would say that the psychodynamic approach definitely has its relevance in overcoming this. As children, we develop coping mechanisms and learn, for instance in dealing with our parents, that we receive affection when we function. When we try to change these experiences cognitively as adults, we often fail because core beliefs like “I am good just the way I am” operate purely at a cognitive level.

Therefore, it is essential to re-examine exactly which feeling from the past this new situation reminds me of, and what underlying need that feeling actually expresses in me—for example, the need for recognition. And how can I, as an adult person, fulfill this need for recognition differently when, for instance, I currently feel overwhelmed by folding the laundry into the closet? It is important to give space to arising emotions, re-evaluate the current situation, and stop acting like a needy child who is only loved when functioning.

In parallel, I would recommend promoting physical relaxation through breathing exercises, Autogenic Training, or Progressive Muscle Relaxation in order to better access feelings and thoughts in challenging situations.

Healthy Boundaries as a Protective Factor for the Mind

5. A central pillar of your work in stress prevention is the ability to set boundaries. Why does psychological boundary-setting become such a critical protective factor for mental health in a constantly connected, high-performance society, and how can this balance be achieved without falling into social isolation?

Dr. Reichhart: We often think that saying no will lead to social isolation, which does not reflect reality. These are, again, old patterns that go back to evolutionary biology and the origin story of humankind, because we could only survive—and as a child still only can—if we are part of a social group and receive support primarily from our parents or family. This stems from a deeply innate and ingrained need for belonging in order to gain security and survive.

We must remain conscious of these connections in situations where we say no. For example, is there truly a real threat of being cast out of the group if I tell my boss that I won't work those extra hours? And if so, what would that say about my boss and my colleagues?

It is about evaluating new situations as an adult, and thinking through, voicing (e.g., the fear of losing one's job), and rationalizing even our greatest fears, because then the perceived threat loses its power. Feelings of shame or guilt may arise during this process, which are best met with self-compassion and self-care. I should allow myself to experience these feelings while making decisions freely for myself.

The Biological Foundations of Resilience

6. When we speak about mental health, many people immediately think of thoughts, feelings, or behaviors. However, you also emphasize the fundamental physical foundation of our well-being. When the nervous system is under constant stress, the organism consumes increased biochemical resources. In this physiological framework, what role does a well-maintained level of key minerals like magnesium play in keeping normal psychological function and nerve resilience in balance?

Dr. Reichhart: As a basic prerequisite, it makes sense to try to build in regenerative phases that do not necessarily mean rest. They can also be activities based on personal interests that bring us joy. Furthermore, sleep plays a decisive role as a biological foundation of resilience. When we do not get enough sleep, we are significantly more thin-skinned and have much less resistance against external stressors. On a physical level, this can be seen in the fact that our ability to ward off bacteria or viruses is compromised when we consistently sleep poorly.

Added to this are our nutrition and hydration habits. Water is essential for maintaining the homeostasis of brain cells, because if we do not take in enough fluids, our brain does not function optimally. When hungry, on the other hand, we are more irritable and significantly less capable of self-regulation—meaning less resilient. If, however, we eat a high-sugar diet, we spike our insulin levels, resulting in us quickly becoming hungry again, tired, and less resilient.

Additionally, the body requires vitamins such as Vitamin C and D for the immune defense. Vitamin C and D contribute to the normal function of the immune system (physical defenses). Selected B vitamins, such as B6, folic acid, and B12, are important for psychological resilience (B6, folic acid, and B12 contribute to normal psychological function). On top of that come minerals such as magnesium (magnesium contributes to normal functioning of the nervous system and to normal psychological function) to enable proper functioning at the cellular level.

Last but not least, sufficient exercise for stress relief as well as social connections including affection, physical touch, and sexuality (as well as self-love) play a valuable role—both for self-regulation and on a hormonal level through the release of oxytocin.

Self-Determination in an Era of Transformation

7. Looking into the future: Our living and working environments are changing at a rapid pace. In your current work, you often emphasize that technological disruptions such as Artificial Intelligence act like a magnifying glass, throwing us back onto our core human qualities. What inner attitudes must we cultivate moving forward to remain mentally stable, authentic, and healthy at our core?

Dr. Reichhart: Because so much is changing rapidly at the technological level (such as AI), it is important to reflect on what we do best: being human. That means staying connected with ourselves, with others, and with nature, and above all, acting humanely—how we treat one another and define our values in the process, which is something AI cannot do.

We can actively shape what is truly important to us, including the future of our planet. Many people currently feel helpless and fear a loss of self-efficacy (a central factor of resilience), but ultimately it is in our hands, and we hold the responsibility. We can consciously decide to choose the good side, to be hopeful, compassionate, and cooperative when we feel bitterness and isolation creeping in.

After all, we are the ones who initiated technological development in the first place, and we can actively co-shape its future in a responsible manner aligned with our human values.