Creating Capacity for Resilience

“I can be changed by what happens to me. But I refuse to be diminished by it.”

Maya Angelou

Life can be tough, and sometimes it can feel like you’re facing one hurdle after another. Whether it’s a personal setback, a health issue, or a global crisis, it’s normal to feel overwhelmed, anxious, and stressed out. However, these stressors can take a toll on your mental and emotional well-being, leaving you feeling drained, unmotivated, and helpless. Learning to navigate these turbulent times requires a solid foundation for resiliency.

Being able to weather life’s challenges takes a special ability. That ability is called: RESILIENCE. Some people seem to be born more resilient than others – I call them ‘bouncy’ people. They can withstand the toughest of situations and still smile or see the lessons in adverse situations. It is their resilient spirit that enables them to experience a tough situation and see the potential lesson in it. This is not to say they are not affected by it, only that they do not let it reduce or hold them back.

While bouncy people pick themselves up easily, others get stuck in the drama, pain and anguish of a situation often wondering how they can possibly keep going. I call them ‘sticky people’. They keep playing the scenario over and over in their mind, wondering what they could have done differently. Or they find themselves in a similar adverse situation time and again. Their belief system may tell them that they deserve what is happening or that they are unworthy of anything better. Maybe they have too much responsibility and are just too tired to do anything differently, so they remain on the treadmill, churning in the same place day after day.

How is it some people have a natural ability to negotiate challenging times while others collapse into despair?

I believe those who have high resiliency (ie. The bouncy ones) have a solid foundation built on the following:

Core Beliefs: They have solid, positive beliefs that help them navigate their lives and make decisions.

Daily Practices: They follow ritualistic practices that help them maintain balance and perspective in their lives.

Self-Care: They put themselves first, in a holistic, health-conscious way; not in a ‘I’m better than you’ kind of way.

I also believe that anyone can learn to become bouncy.

A recent study conducted by Ohio State Wexner Medical Center found the participants demonstrated a significant 27% reduction in burnout after completing a mindfulness program1. The program significantly reduced burnout and perceived stress, for participants. They were healthcare workers in multiple functions throughout the health system. They reported feelings of increased resilience and work engagement across all the departments that participated. Even the World Health Organization now recognizes burnout as an official medical diagnosis and the ways to treat and/or avoid the illness center around mindfulness, meditation, breathing and increasing resilience2.

So, if you weren’t born naturally bouncy, what can you do to increase your resilience?

1)?????Identify what your core beliefs are. Rewrite any that no longer serve you and adopt new ones that do.

a.??????Try doing the Ant’s to Pat’s (see my previous post) practice for a week and see what you can identify and change. Start to rewire your inner dialogue for positive outcomes.

b.?????When faced with decisions ask yourself which of the possible answers aligns most with your core beliefs.

2)?????Establish a daily routine of practices that help you maintain your mental and emotional balance.

a.??????Learn how to meditate. Even 5 minutes a day can have a profound effect on mental health.

b.?????Incorporate some mindfulness practices into your day.

????????i.?????Take a mindful pause when you feel you’re feeling emotional and tap into where those feelings are coming from.

??????? ii.?????Breathe. Deeply. Several times a day. Try the ‘square breathing’ technique to help calm your mind.

c.??????Start a gratitude journal. (Yep, I wrote an article on journaling, too) Set daily intentions and defrag your brain each day to diffuse any emotions or anxiety that you may be hanging on to.

3)?????Set boundaries to protect your personal health.

a.??????Eat healthier meals and be mindful as you eat. Taste your food, chew it slowly and give thanks for the nourishment.

b.?????Take up yoga, tai chi, walking or what ever movement activity feels right for you.

????????i.?????It can be 20 mins a day or just making sure that you’re getting up through out the day and not sitting stagnant at your desk.

c.??????Be diligent and give yourself grace if you miss a day. We’re all imperfect humans so go easy on yourself if you eat an occasional chocolate bar or miss a day of exercise.

None of these activities are a magic remedy. Building a foundation of resilience takes time, perseverance, and consistency. By incorporating a few of these activities into your life, you can begin to establish your own foundation to help you become less stuck and more bouncy when faced with life’s challenges.