Seven Resilience Building Tools

by | Nov 10, 2022 | Resilience Tools | 0 comments

Life can be tough. Everyone faces challenges and difficulties at some point, some more than others. What matters is how you deal with them. We all know the person who seem to have an innate resilience to weather any storm. We also know others who struggle to cope with even the slightest setback. Speaking of which, the more overwhelm you experience, the less resilience you have.

There is good news, though. Resilience is not a fixed trait. Thankfully, resilience is something you can learn and develop over time. And some specific tools and practices can help build resilience in the face of adversity. Let’s take a look.

Here are seven great tools to try:

Cognitive Reframing

Cognitive reframing involves changing the way you think about a situation or problem. For example, instead of seeing a difficult situation as a personal failure, try to view it as a learning opportunity. Or rather than dwelling on the negative aspects of a situation, focus on the positive.

Reframing can look like this example. Thought: “I’m a failure at dating. I only get a couple of dates then they disappear.”  You could create a big story out of this scenario. Can you see/feel the wheels in the mind just churning! What do we know is true about this statement. Up until now, I’ve been unable to enjoy more than a couple of date with anyone person. Most likely, some partings have been my choice and sometimes it’s the other person’s choice. This thought is important because it shows me that I want to be in a loving, relationship.

The cost of the negative thinking is high. Thoughts have weight, if you will. Thoughts like “I’m a failure at…” are heavy and boggy. And like thought attract like thoughts. Negative will attract more negative thoughts. Oh, boy!  Don’t you just want to be around someone walking in a “I’m a failure fog?”  No! And neither would a possible date.  The cost is high, very high.

How can we reframe this the thought “I’m a failure at dating. No one wants to go out with me!”   Add the phrase “up until now” to that statement. It would look like this: “Up until now, I’ve been a failure at dating.”  Do you see or feel how that phrase opens up that thought for a different experience?  Now you are free to think of strategies to change the outcome of dating. Options could be: ask friends, join groups doing the activities you like, try a dating app. Some of my close family members met the love of their life on a dating app. Be open, be curious.

Emotional Regulation

This means learning to control and manage your emotions. For example, when feeling overwhelmed or stressed, take a few deep breaths, and calm yourself down. A great breathing pattern, inhale to count of 4, exhale to count of 8. The longer exhale helps to stop the stress reaction and move you into the rest and digest response. The thinking mind shuts down when you are stress. Thinking is not possible. “Take 10”, slow deep breaths and see what happens (or doesn’t happen as the case may be). The next action: do something that helps you feel good. It could be as simple as taking a short walk or going to the bathroom. Now you have stepped away from the situation. Gives you time to reset and reengage your thinking brain for a better outcome.

Exercise

Exercise releases endorphins, which have mood-boosting effects. Exercise reduces stress levels and improves overall physical and mental health. A moderate amount of activity is the key to maintaining good mental health. Think of activities like walking, running, riding, and gardening to name a few options. Exercise works better when done on a regular basis. Three times a week of hiking for a life time is better than the three times a day, ten day challenge.

Connect With Others

As humans, we are social beings. As the owner of yourself, it’s essential for you to really understand what you need for happiness and health. Some folks like more interaction than others. That is ok. What works for you? What kind of people and situations do you like?  What helps you to thrive?  Social interactions are crucial for maintaining good mental health, whether spending time with family and friends, volunteering, or joining a club or organization. Surrounding yourself with positive people who will offer emotional support can significantly affect how well you cope with difficult situations. Lean on your friends and family members when things get tough. You can be there for them as well. It’s a nice give and take.

Eat a Healthy Diet

Eating a balanced diet helps your body to function at its best. It can improve mood, energy levels, and overall physical health. Avoiding as much processed food if you can. There are many different types of eating plans out there. The important piece, eat whole foods, not from a box, not premade in a factory some place. Whole foods, variety, all the colors of the rainbow foods will go a long way to give you what your body needs. Feel good, rest well, and move often to be well.

Get Enough Sleep

When you don’t get enough sleep, your body and mind are both exhausted. If you are not well-rested, it will lead to focus, concentration, and memory problems. It can also make you irritable, which by itself will increase stress levels. Getting enough sleep is crucial for maintaining good mental health.

How are your sleep habits? Do you sit up all night at the computer or TV and wonder why you can’t sleep? Hmmm. There is a thing called “sleep hygiene.”  Oral hygiene includes things like brushing, flossing and tongue scraping two times a day. Sleep hygiene may include some of the following. Stop drinking coffee after lunch. Turn off electronics an hour before bedtime. Develop pre-bedtime rituals like warm bath, soft music, or light reading. Go to bed and get up at the same time every day. Avoid naps or keep them very short like 20-30 minutes. Deal with your stress. You will find techniques for stress reduction throughout this series and other of my articles.

How are you doing with sleep?  Really!

Find a hobby

Doing something you enjoy can help reduce stress levels and improve your mood. I like to cook and do needle work. This keeps my mind focused and is a relief from the stress of the day. A hobby provides a sense of purpose and satisfaction. Participating in hobbies is also a fantastic way to meet new people and connect with others who share your interests.

These tools are just a few of how you can help yourself build resilience in the face of adversity. Experiment with different ideas so you can find what works best for you. And remember, even the most resilient people have bad days. So don’t be too hard on yourself if you’re struggling. Remember self-compassion. Keep on keeping on. You’ll get through this!

I’m curious, how is this landing for you? Please leave a comment.

Change your mind, change your life. If you are looking to uplevel your life and want coaching, sign up for a discovery call. It might open some doors for you.

Be well.

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