Stress is not just an occasional visitor in our lives; He is more of a guest who never had the suggestion to leave. Between economic uncertainty, workplace upheaval, rounds of layoffs, and the delightful unpredictability of daily life (surprising traffic jams, anyone?), most of us live in a near-constant state of mild panic.
But here’s something most people don’t realize: resilience (the ability to remain calm, flexible, and creative in the face of stress) is not just an innate trait. It’s a skill. One that can be learned, practiced and strengthened. And some of the most effective tools to achieve this come not only from the world of business or psychology, but also from improvisational comedy.
I stumbled upon this connection over a decade ago. During the day, he worked with startups and leaders; After hours, I practiced and did improvisation. Over time, I realized the overlap: the same tools that help improv comedians thrive on stage can help anyone navigate the improvised, often absurd realities of modern work and life.
And research backs this up. A study I conducted in collaboration with neuroscientist Dr. Ori Amir found that improvisation activities improve creativity, confidence, and even sleep—some of the key elements of resilience.
Here are three specific improvisation-inspired practices that I use and share with leaders, teams, and individuals navigating change, uncertainty, and wanting a new way to cope with life’s stressors. They are deceptively simple but surprisingly effective, precisely because they work with the brain’s stress response, not against it.
The ‘yes and’ mentality: from resistance to ingenuity
It’s happened to all of us: the scope of the project changes at the last minute. The client scrapes off months of work. The market collapses overnight. The instinctive reaction? Endurance. Frustration. Freezing mode. That’s not just emotional, it’s neurological. When our brain perceives a threat (even a calendar invitation titled “urgent”), the body shifts into fight, flight, or freeze mode, flooding us with cortisol and limiting our focus on survival.
In improvisation, the fundamental rule is “Yes, and.” It means accepting what is happening (even when it’s not what you wanted) and building from it. This is not a blind agreement; It’s about recognizing reality so you can move forward instead of staying stagnant. From the nervous system’s perspective, “Yes, and” mimics emotional acceptance and acts as a regulatory tool: it signals safety to the brain by reducing resistance, helping to exit survival mode to a more flexible, solution-oriented state.
Consider this real-world example: When the pandemic hit, many restaurant owners faced ruin. Some of those who prospered, such as those who turned to pop-up markets or meal kits, were effectively practicing “Yes, and.” They recognized reality and improvised forward.
The next time stress hits, try this: Literally say to yourself, “Yes, this is happening. And there is one thing I can do.” Even identifying a small action helps break the paralysis of overwhelm.
Fire your inner judge: silencing the critical voice that blocks action
One thing that keeps people stuck in stress is an overactive inner critic. In improv, there’s no time for the voice in your head saying “That’s a stupid idea” or “You’ll screw this up.” You have to act before you think too much.
At every workshop I lead, including one for a Fortune 500 team facing layoffs, the first thing I ask everyone to do is “fire the judge.” We each imagine our inner critic, then together, on the count of three, we say whatever it takes to stop judging the activities we are about to do, judge each other, and judge ourselves.
The effect? Most people report feeling lighter and more agile because they have bypassed the internal filter that often fuels stress and indecision.
This is not just theatrical. It’s neurological. Research shows that self-criticism is associated with increased anxiety, while reducing anxiety through self-compassion improves emotional regulation and cognitive flexibility. Softening judgment creates the conditions for clearer thinking and more effective action.
If it feels strange, do it: use unusual actions to ground and reframe
One of the quickest ways to break a stress spiral is to do something that seems a little ridiculous.
In improvisation, in the strange is where the magic happens. Unexpected action, like walking backwards while giving a speech or toasting gibberish, takes us off autopilot and into the present. Break habitual thinking and create space for a new response.
When we do something “weird,” it works in two ways: First, it connects us. Movement or gesture helps regulate our emotions and nervous system. Second, it prepares the brain for the possibilities. Engaging in unexpected behavior temporarily loosens our grip on “how things are,” leaving room for “how things could be.” It’s a reset button for the brain.
Here’s a three-minute “weird” exercise you can try. Start pointing to the objects around you and naming them out loud. Point to a table and say “table,” point to a plant and say “plant.” Do this for 30 seconds. Now change it: point to objects and label them something they are not. Point to a chair and say “giraffe,” point to a laptop and say “birthday cake.”
It seems silly, and that’s the point. Research shows that simply naming what we see or feel can calm the nervous system by shifting attention to the present moment. Combined with deliberately interrupting automatic thinking (even saying the “wrong” word), we loosen cognitive rigidity and open the door to more creative problem-solving.
I’ve led this exact exercise with executive teams facing pressure, and every time, the room opens up. People laugh. Shoulders drop. The ideas start to flow. rare works.
These tools are not useful to become a comedian. It’s about building a more receptive and resilient nervous system, one that can face chaos with curiosity instead of collapsing. Stress may be the house guest that never leaves, but improvisation is the way to learn to live with it, laugh with it, and maybe even dance with it. Try one of these practices the next time stress hits and you might surprise yourself.