According to Wikipedia, “Mental toughness is a measure of individual resilience and confidence that may predict success in sport, education, and the workplace”. However, resilience and confidence can also apply, deeply, to your personal, spiritual, physical, and financial life.
There are a number of factors that contribute to how well people adapt to adversities, some of which include:
– The ways that people view and engage with the world
– The availability and quality of social resources
– Specific coping strategies
Research demonstrates that the resources and skills associated with positive adaptation for greater resilience can be cultivated and practiced.
HOW TO BUILD RESILIENCE
Everyone experiences the twists and turns of everyday life, from minor stressors to traumatic events with a more lasting impact. Everyone experiences these changes differently … what causes someone extreme trauma may be a minor stressor in another person’s life. However, people generally adapt over time to these life-changing and stressful situations, in part due to resilience. Building resilience involves every part of your life, including:
(1) BUILD YOUR CONNECTIONS
Prioritizing your relationships by connecting with empathic and understanding people can remind you that you are not alone during difficulties. Finding compassionate people will validate your feelings which will support the skill of resilience. Another way to connect with people is to join a group. Research has shown that joining a group of like-minded people – like a faith-based community or a civic group – can provide a sense of purpose and hope.
(2) FOSTER WELLNESS – Take Care of Your Body
Stress is just as much physical as emotional, so taking care of your body is a key component of building resilience. Proper nutrition, good quality sleep, hydration, Chiropractic care, and exercise all work together to strengthen the body to be better able to adapt and reduce the toll of depression and anxiety.
Practice Mindfulness – Journaling, yoga, and other spiritual practices like prayer and meditation can also build connections and restore hope, which strengthens resilience. Focus on what you are grateful for, even during personal trials.
Avoid Negative Outlets – It may be tempting to mask pain with outlets like alcohol, drugs, or other substances, but it is like putting a bandaid on a deep wound. Focus, instead, on giving your body resources to manage the stress.
(3) FIND PURPOSE – Help Others
Volunteering or simply helping a friend going through something difficult can create a sense of purpose and help build your own resilience.
Be Proactive – Acknowledge and accept your emotions during difficult times, and foster self-discovery by asking yourself “What can I do about a problem in my life?” If it seems too big or overwhelming, break the problem down into pieces to make the tasks manageable.
Move Toward Your Goals – Develop realistic goals and do something regularly, even if it seems like a small accomplishment. Ask yourself “what’s one thing I know I can do today that helps me to move in the direction I want to go?”
(4) EMBRACE HEALTHY THOUGHTS– Keep Things in Perspective –
How you think plays a major role in how you feel – and how resilient you are in the face of obstacles. Try to look for your areas of irrational thinking, such as a tendency to catastrophize difficulties or assume that the world is out to get you, and adopt a more balanced and realistic thinking pattern.
| Your thoughts create your reality. Your mind is more powerful than you know! | ||
Accept Change – Accept that change is a part of life and that certain goals or ideals may require a new path. Accepting that circumstances cannot be changed helps to focus on what can be changed.
Maintain a Hopeful Outlook – Visualize what you want, rather than what you fear, and you will start to notice subtle changes in how you deal with difficult changes.
(5) SEEK PROFESSIONAL HELP
Getting help when you need it is crucial in building your resilience. For some people, doing the items above is all that is needed to affect long-term and positive change, however, sometimes people get stuck or have difficulty making progress on the road to resilience. Seek out a licensed professional like a psychologist, that can assist in developing a strategy for moving forward. This is particularly important if you are unable to function as you would like, or are unable to perform basic activities of daily living. Keep in mind that people tend to be comfortable with different types of interactions, so follow how you feel when looking for a professional that you are comfortable working with.
Read the full article at: https://www.apa.org/topics/resilience/building-your-resilience