10 Ways to Build Your Resilience

10 Ways To Build Resilience

10 Ways to Build Your Resilience

I subscribe to the Mental Toughness model created and developed by the rock stars of mental toughness, Peter Clough and Doug Strycharczyk. They define mental toughness as comprising:

  • Resilience – the ability to bounce back from setbacks and failures;  and
  • Confidence – the ability to spot and seize opportunities.

I thought it would be useful to understand how the American Psychological Association defines resilience and its recommendations on how to build resilience as per their website.

They describe resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress such as family and relationship problems, serious health problems or workplace or financial stressors. It means, “bouncing back” from difficult experiences.

Research has shown that resilience is ordinary, not extraordinary and that people commonly demonstrate resilience.

Being resilient does not mean that a person doesn’t experience difficulty or distress. Emotional pain and sadness are common in people who have suffered major adversity or trauma in their lives. In fact, the road to resilience is ly to involve considerable emotional distress.

Resilience is not a trait that people either have or do not have. It involves behaviours, thoughts and actions that can be learned and developed in anyone.

This certainly reinforces my understanding of resilience as it sits within the Mental Toughness framework.

They then continue to provide ten great ways to build resilience:

1. Make connections

Good relationships with close family members, friends or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience.

Some people find that being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope.

Assisting others in their time of need also can benefit the helper.

2. Avoid seeing crises as insurmountable problems

You can’t change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations.

3. Accept that change is a part of living

Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

4. Move toward your goals

Develop some realistic goals. Do something regularly — even if it seems a small accomplishment — that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”

5. Take decisive actions

Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.

6. Look for opportunities for self-discovery

People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, greater sense of strength even while feeling vulnerable, increased sense of self-worth, a more developed spirituality and heightened appreciation for life.

7. Nurture a positive view of yourself

Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.

8. Keep things in perspective

Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event proportion.

9. Maintain a hopeful outlook

An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.

10. Take care of yourself

Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.

Rightly they suggest that, using trial and error, you have to find the ways that are ly to work well for you as part of your own personal strategy to build resilience.

Most of these suggestions and interventions fit well within the ‘control’ and ‘commitment’ pillars that represent ‘resilience’ withing the MTQ48 4C’s mental toughness framework.

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Источник: https://www.mentaltoughness.partners/build-resilience/

10 Strategies to Strengthen Your Resilience

10 Ways to Build Your Resilience

We all face problems and adversities in life. From job loss to health problems to separation from friends and the loss of loved ones, these changes can disrupt our lives and sometimes knock us down. Living through tough times can also take a toll on our physical, mental, and emotional health. How we bounce back from these obstacles can determine how we’ll move forward in life.

While we can’t avoid hardships and tragedies, there are things we can do to adapt and pull through. Resilience or the ability to bounce back from difficulties is an important skill to develop to cope better during stressful times. While some people are born resilient, others are not. Fortunately, resilience skills can be learned and developed.

What is resilience?

Resilience is defined as the ability to adapt well in the face of stress or adversity. Facing traumas and tragedies gives us an opportunity to develop emotional resilience. Essentially, life has to knock you down first in order to bounce back and get up again. If you’ve struggled to survive hardships in the past, you can draw on past experiences to learn and grow.

Strategies to Build Resilience

Resilient people find ways to bounce back and come back stronger, instead of wallowing or letting problems take them down. Learning how to build resilience can help you maintain a sense of control and thrive in life. Here are 10 strategies for building resilience.

1. Accept and embrace change 

While many of us hate or resist change, it is the only thing constant in the world. We will go through various changes whether we them or not. This is why it is helpful to remind yourself that change is inevitable and necessary. By accepting that nothing stays the same, you can focus more of your time and effort on the things you have control of.

2. Practice self-care

One important part of learning how to build resilience is self-care. Engage in a healthy lifestyle to strengthen both your mind and body. This will help you adapt to stressful situations and lessen the toll of anxiety or depression.

Eat healthily and exercise daily 

Both can give you strength and nourishment, especially during challenging times. Just be sure to avoid junk and processed foods and get at least 30 minutes of exercise most days of the week.  You can try walking, jogging, biking, or even follow an online exercise video. Look for a routine that you enjoy and can keep up with.

Get enough sleep 

Adequate sleep plays an important role in building resilience. This is because it enables us to process what we’ve learned and improves our ability to regulate emotions. Sleep, furthermore, is essential for building strong immunity and physical resilience. Aim to get at least 7 to 9 hours of sleep every night and develop good sleeping habits.

Don’t mask pain with substances 

When problems seem overwhelming, it may be tempting to turn to drugs, alcohol, and other substances to “numb” your pain. While these can provide temporary relief, they can also cause more harm and set you up for abuse. It is best to give your mind and body the right resources to face hurdles and alleviate stress.

Practice mindfulness 

Research has shown that incorporating mindfulness increases positive emotions while reducing pain, fear, and stress. It works by helping people focus on the present moment and accept their experiences without any judgment. You can practice mindfulness through journaling, yoga, meditation, and breathing exercises.

Be kind to yourself

Not everyone responds to or handles obstacles the same way. Don’t be so hard on yourself when you make mistakes, fail, or take a bit long in making progress. Self-compassion can help build or improve resilience, as well as promote confidence and happiness.

3. Find meaning and purpose

Your mistakes and circumstances don’t define your value as a person. You can prevent problems and obstacles from overwhelming you by engaging in activities that bring purpose and meaning to your life.  This can give you the motivation to work towards a life that you believe is satisfying and fulfilling. Make sure to pursue activities that are meaningful and important to you.

  • Volunteer or help others in need
  • Support or spread awareness about a cause that matters to you
  • Donate to a charity
  • Pursue interests and hobbies
  • Surround yourself with positive and inspiring people

4. Learn from your mistakes

Surviving tough times can teach you important lessons about yourself and the world around you. By turning hardships into learning opportunities, you can reassess your life and make positive changes. If you, for example, are dealing with economic troubles, find out what caused or contributed to your problem and what you can do in the future to prevent it from happening.

You should know that there is also growth after facing traumas and adversities. This is known as post-traumatic growth, or unexpected positive changes that can result from stressful and terrible experiences. It can happen naturally or be facilitated in different ways. Post-traumatic growth, however, is not the same as resilience; it is more about positive personal changes.

5. Reach out and build strong connections

When facing adversities, it is sometimes easier to pretend they didn’t happen or wallow into your sadness. It may be due to the fear of being judged or seen as a burden, or just feeling tired to reach out. Caring friends and loved ones, however, are ly to feel grateful and appreciated that you reach out and confide in them.

While the pandemic has made it difficult to connect face-to-face, you can still reach out to loved ones through a phone call, messaging app, or video call. You can also expand your social network or make new friends via volunteering, taking a class, or joining a club. As you build new friendships, try to avoid negative people or those who constantly judge and criticize you.

Developing more real friendships and relationships can help you deal with stress better. This is because you have a strong support system when times get tough or when you get knocked down. Compassionate and empathetic friends can give you strength and boost your mood, which is beneficial in building emotional resilience.

6. Build your self-confidence

Resilient people trust their abilities, especially when dealing with and responding to a crisis.

If you want to learn how to build resilience, it is important to believe in yourself or have confidence in your abilities.

This will enable you to take more risks, develop a strong sense of self, and become successful in your personal and professional life. You can also work on your self-confidence with the following tips:

  • Remind yourself of your achievements.
  • Recognize what you’re good at.
  • Don’t compare yourself to others (we are single and incomparable).
  • Cheer yourself on.
  • Try to remain calm when under pressure.
  • Connect with understanding and compassionate people.

7. Set goals

Establish reasonable goals and take small steps every day to achieve whatever it is you want to accomplish. Engage in the activities you enjoy doing creative projects around your home or creating a fitness routine that you can keep up with. Look for and focus on the tasks you can do today, instead of concentrating on things that seem your reach.

If you, for instance, find it hard to move forward due to the loss of a loved one, you can seek emotional support from friends or consider online therapy. The latter option lets you navigate your emotions better with the help of a mental health professional. The best part is you can do this anywhere you are.

8. Take action and work on solutions

Instead of worrying too much or waiting for problems to go away, initiate actions. By taking the first steps towards a solution, you can empower yourself and gain self-confidence to get other stuff done. Learning to take decisive actions in the face of adversity allows you to build psychological resilience and make situations less demanding.

When faced with a problem, think of or list the things you can do to manage the situation. Don’t let yourself become numb or paralyzed through difficult times. Instead of waiting for someone to save the day, muster the courage and act quickly to avoid prolonging the crisis.

9. Try  to maintain a hopeful outlook

It is easy to feel demotivated when things aren’t going your way. Maintaining optimism, however, allows you to make changes and move forward. It also enables you to expect good things and reframe negative thoughts and mindsets. There’s always a reward in viewing challenges as an opportunity to overcome adversity, rise above, and grow stronger.

Do take note that positive or hopeful thinking does not mean ignoring problems. It is more about accepting and understanding that obstacles are only temporary. You can always equip yourself with the resources and skills to fight the setbacks you face and deal with difficult situations better.

10. Seek professional help through online therapy

The road to building resilience is not always an easy one. Sometimes, people feel stuck or are struggling to move forward.  Fortunately, professional help is always available. Licensed mental health professionals psychologists or therapists can help manage your emotions and develop strategies to continue moving forward.

If you’ve experienced something stressful or traumatic and find it difficult to perform your normal routines, don’t hesitate to seek help. You can also consider online therapy, so you can get the support you need wherever you are. This is more convenient than face-to-face sessions, as it lets you practice social distancing while protecting your physical and mental health.

You don’t have to face your journey all alone. If you’re having difficulty making progress in building resilience, don’t hesitate to seek help or consider online therapy at Calmerry. The right support, strategies, and professional guidance can help you focus on the aspects of adversities you can manage.

Источник: https://calmerry.com/blog/psychology/10-ways-to-enhance-your-resilience/

10 Ways to Build Resilience

10 Ways to Build Your Resilience

Did you know that one in four college students struggles with their mental health? This is not a surprise, given how stressful college can be.

Students leave behind the familiarity of home and their established support systems to live and learn with a bunch of strangers.

This is why I speak at conferences and write about the importance of preparing for the transition to college. It’s also why building resilience is so important.

As I’ve noted before, even the best laid plans come with hiccups and leave room for stress and struggle. To ensure success in college (and life in general!), it’s important to be resilient. That way the inevitable curve balls that life throws you will be taken in stride. Your world won’t crumble.

Here are ten ways you can start fostering your resilience:

1. Make Connections

Good relationships with close family members, friends, or others are important. Research suggests that relationships with others is a major factor in overall happiness. Even relationships that are not especially deep and intimate contribute to resilience. For example, connections through volunteering (short-term and long-term) help.

2. Change Your Perspective

Stress and obstacles are inevitable. You can’t change that, but you can change how you perceive these events. Instead of accepting your initial negative interpretation to events, challenge those assumptions. Try to think of a more balanced reaction. You can also employ a growth mindset and look at challenges as opportunities to grow.

3. Accept What You Cannot Control

Trying to constantly fight against change and trying to control every aspect of your life is a recipe for misery.

4. Keep Your Eye on the Prize

Develop some realistic goals. Then, do something every day that brings you one step closer towards achieving your goals. Even in the face of adversity, there’s always one thing (no matter how teeny tiny) that you can do move forward in life.

5. Stay in the Present Moment

When faced with challenges, it’s easy to become panicked. You might start thinking of all the potential negative consequences waiting for you in the future. Sometimes people will retreat into obsessing over what happened in the past. Instead, try to stay in the present moment and focus on what you’re able to do. Then do it!

6. Look for Growth Opportunities

You’ve ly read many stories of people learning a profound life lesson as the result of personal tragedy. Or perhaps listened to a podcast where someone learned something new about themselves as a result of tough circumstances. Take this same approach. Look for similar growth opportunities in the midst of your struggle.

7. Build Positive Self-Image

If you believe you’re incapable of problem-solving or think you have bad instincts, you won’t fair well against tough situations. Part of being resilient is believing that you are capable of handling setbacks. Be intentional about remembering your strengths and capabilities. It’ll help you feel confident and capable when faced with hardship.

8. Cultivate Self-Compassion

Some people have the tendency to become self-critical when confronted with challenges in their life. Instead, try to cultivate a self-compassionate response. Learn more about self-compassion here.

9. Maintain Hope

There’s this concept in psychology called self-fulfilling prophecy. Essentially, it states that, whatever you believe, will come true. If you believe you’re going to fail, then you act in a way that contributes to failing. But if you have hope for the future, then you act in a way that brings positivity into your life.

10. Engage in Self-Care

Resilience doesn’t mean you need to be super human. Self-care is actually an essential part of emotion regulation and resilience. If you are already struggling emotionally or physically, then handling negativity is much more difficult. Think about running a marathon in perfect health versus running a marathon with a broken foot. Which do you think is easier? 

Click here for more information on executive coaching.

Do you need support fostering resilience in yourself or your child? Contact Dr. Crystal I. Lee for a free 20 minute consultation to see how she can help.

Источник: https://laconciergepsychologist.com/blog/10-ways-to-build-resilience/

Developing Resilience: Overcoming and Growing from Setbacks

10 Ways to Build Your Resilience

© iStockphoto

Find the strength to keep going.

I have not failed. I've just found 10,000 ways that won't work. – American inventor, Thomas Edison

According to legend, Thomas Edison made thousands of prototypes of the incandescent light bulb before he finally got it right. And, since the prolific inventor was awarded more than 1,000 patents, it's easy to imagine him failing on a daily basis in his lab at Menlo Park.

In spite of struggling with «failure» throughout his entire working life, Edison never let it get the best of him. All of these «failures,» which are reported to be in the tens of thousands, simply showed him how not to invent something. His resilience gave the world some of the most amazing inventions of the early 20th century, such as the phonograph, the telegraph, and the motion picture.

It's hard to imagine what our world would be if Edison had given up after his first few failures. His inspiring story forces us to look at our own lives – do we have the resilience that we need to overcome our challenges? Or do we let our failures derail our dreams? And what could we accomplish if we had the strength not to give up?

In this article, we'll examine resilience: what it is, why we need it, and how to develop it; so that we have the strength and fortitude to overcome adversity, and to keep on moving forward towards our dreams and our goals.

The Importance of Resilience

Resilience (or resiliency) is our ability to adapt and bounce back when things don't go as planned. Resilient people don't wallow or dwell on failures; they acknowledge the situation, learn from their mistakes, and then move forward.

According to the research of leading psychologist, Susan Kobasa, there are three elements that are essential to resilience:

  1. Challenge – Resilient people view a difficulty as a challenge, not as a paralyzing event. They look at their failures and mistakes as lessons to be learned from, and as opportunities for growth. They don't view them as a negative reflection on their abilities or self-worth.
  2. Commitment – Resilient people are committed to their lives and their goals, and they have a compelling reason to get bed in the morning. Commitment isn't just restricted to their work – they commit to their relationships, their friendships, the causes they care about, and their religious or spiritual beliefs.
  3. Personal Control – Resilient people spend their time and energy focusing on situations and events that they have control over. Because they put their efforts where they can have the most impact, they feel empowered and confident. Those who spend time worrying about uncontrollable events can often feel lost, helpless, and powerless to take action.

Another leading psychologist, Martin Seligman, says the way that we explain setbacks to ourselves is also important. (He talks in terms of optimism and pessimism rather than resilience, however, the effect is essentially the same.) This «explanatory style» is made up of three main elements:

  • Permanence – People who are optimistic (and therefore have more resilience) see the effects of bad events as temporary rather than permanent. For instance, they might say «My boss didn't the work I did on that project» rather than «My boss never s my work.»
  • Pervasiveness – Resilient people don't let setbacks or bad events affect other unrelated areas of their lives. For instance, they would say «I'm not very good at this» rather than «I'm no good at anything.»
  • Personalization – People who have resilience don't blame themselves when bad events occur. Instead, they see other people, or the circumstances, as the cause. For instance, they might say «I didn't get the support I needed to finish that project successfully,» rather than «I messed that project up because I can't do my job.»

In our Expert Interview with Dr. Cal Crow, the co-founder and Program Director of the Center for Learning Connections, Dr. Crow identified several further attributes that are common in resilient people:

  • Resilient people have a positive image of the future. That is, they maintain a positive outlook, and envision brighter days ahead.
  • Resilient people have solid goals, and a desire to achieve those goals.
  • Resilient people are empathetic and compassionate, however, they don't waste time worrying what others think of them. They maintain healthy relationships, but don't bow to peer pressure.
  • Resilient people never think of themselves as victims – they focus their time and energy on changing the things that they have control over.

How we view adversity and stress strongly affects how we succeed, and this is one of the most significant reasons that having a resilient mindset is so important.

The fact is that we're going to fail from time to time: it's an inevitable part of living that we make mistakes and occasionally fall flat on our faces. The only way to avoid this is to live a shuttered and meager existence, never trying anything new or taking a risk. Few of us want a life that!

Instead, we should have the courage to go after our dreams, despite the very real risk that we'll fail in some way or other. Being resilient means that when we do fail, we bounce back, we have the strength to learn the lessons we need to learn, and we can move on to bigger and better things.

Overall, resilience gives us the power to overcome setbacks, so that we can live the life we've always imagined.

10 Ways to Build Your Resilience

The good news is that even if you're not a naturally resilient person, you can learn to develop a resilient mindset and attitude. To do so, incorporate the following into your daily life:

  1. Learn to relax. When you take care of your mind and body, you're better able to cope effectively with challenges in your life. Develop a good sleep routine, try out a new exercise or use physical relaxation techniques, deep breathing or meditation.
  2. Practice thought awareness. Resilient people don't let negative thoughts derail their efforts. Instead, they consistently practice positive thinking. This means listening to how you talk to yourself when something goes wrong – if you find yourself making statements that are permanent, pervasive or personalized, correct these thoughts in your mind.
  3. Edit your outlook. Practice cognitive restructuring to change the way that you think about negative situations and bad events.
  4. Learn from your mistakes and failures. Every mistake has the power to teach you something important, so look for the lesson in every situation. Also, make sure that you understand the idea of «post-traumatic growth» – often people find that crisis situations, such as a job loss or the breakdown of a relationship, allow them to re-evaluate their lives and make positive changes.
  5. Choose your response. Remember, we all experience bad days and we all go through our share of crises. But we have a choice in how we respond: we can choose to react with panic and negativity, or we can choose to remain calm and logical to find a solution. Your reaction is always up to you.
  6. Maintain perspective. Resilient people understand that, although a situation or crisis may seem overwhelming in the moment, it may not make that much of an impact over the long-term. Try to avoid blowing events proportion.
  7. Set yourself some goals. If you don't already, learn to set SMART, effective personal goals that match your values, and that can help you to learn from your experiences.
  8. Build your self-confidence. Remember, resilient people are confident that they're going to succeed eventually, despite the setbacks or stresses that they might be facing. This belief in themselves also enables them to take risks: when you develop confidence and a strong sense of self, you have the strength to keep moving forward, and to take the risks you need to get ahead.
  9. Develop strong relationships. People who have strong connections at work are more resistant to stress, and they're happier in their role. This also goes for your personal life: the more real friendships you develop, the more resilient you're going to be, because you have a strong support network to fall back on. (Remember that treating people with compassion and empathy is very important here.)
  10. Be flexible. Resilient people understand that things change, and that carefully-made plans may, occasionally, need to be amended or scrapped.

Resilience is the ability to bounce back when things don't go as planned. According to psychologist, Susan Kobasa, there are three main elements that resilient people possess. These are challenge, commitment, and control.

There are 10 key things you can to develop your resilience:

  1. Learn to relax.
  2. Practice thought awareness.
  3. Edit your outlook.
  4. Learn from your mistakes and failures.
  5. Choose your response.
  6. Maintain perspective.
  7. Set yourself some goals.
  8. Build your self-confidence.
  9. Develop strong relationships.
  10. Be flexible.

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Источник: https://www.mindtools.com/pages/article/resilience.htm

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