Seven Resilience Building Tools to Try
Life can be tough. Everyone faces challenges and difficulties at some point. What matters is how you deal with them. Some people seem to have an innate resilience to weather any storm, while others struggle to cope with even the slightest setback. 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.
Here are seven of the best tools to try:
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.
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. It can also help to step away from the situation for a little while and come back when you feel more level-headed.
Exercise releases endorphins, which have mood-boosting effects. It reduces stress levels and improves overall physical and mental health. A moderate amount of activity is the key to maintaining good mental health.
Connect With Others
Humans require social interaction. As the owner of yourself, it’s essential for you to really internalize what human beings need for happiness and health. It would help if you had meaningful connections with others 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.
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 and ingredients as possible, plus eating plenty of fruits, vegetables, and whole grains is key to maintaining a healthy diet.
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.
Find a hobby
Doing something you enjoy can help reduce stress levels and improve your mood. 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 sometimes. So don’t be too hard on yourself if you’re struggling. Just keep trying, and eventually, you’ll get through it.
Five Breathing Techniques to Build Resilience
The concept of resilience is not new. Psychologist Hans Selye first used the word in his 1936 book “Stress: The New Psychology of Health and Well-being.”
The exciting idea behind resilience and encouraging people to build theirs is that individuals can learn how to manage and reduce stress, leading to better mental health outcomes as they become more flexible and adept at accepting what is. Resilience also helps people feel less overwhelmed by life’s challenges, which allows them to live better lives with more satisfaction.
Here are five breathing techniques to try:
The 4-7-8 Breathing Technique
This breathing exercise helps to balance your energy levels and relax the body. It is one of the four components of Pranayama, a series of practices that regulate your breath and detoxify your body. To do this exercise, sit up straight with your chest lifted outwards and in-between both hands.
Next, place your right hand on your left chest and your left hand on the right. Keep your palms facing each other, with thumbs pointing upwards. Please take a deep breath through your nose and slowly exhale it out of your mouth while using the entire hand-palm area to push against the opposite palm gently. Repeat: X10
This exercise helps balance your energy levels, clear your mind, and detoxify the body. It is one of four components of Pranayama, a series of practices that regulate your breath and detoxify your body. To do this exercise, sit up straight with your chest lifted outwards and in-between both hands. Next, place your left hand on the top of your head and your right hand on the bottom of your belly. Inhale deeply for two seconds and exhale out for four seconds through pursed lips—repeat ten times in total.
Progressive Muscle Relaxation Technique
Progressive muscle relaxation uses the mind-body connection to help you relax and reduce stress. It is a natural, drug-free way to unwind. You may have seen people doing it on YouTube or on Television. It’s a progressive relaxation of muscles starting at the tip of your toes and working slowly up your body until you are finally at your head, relaxing every single muscle and neuron.
Breathing Awareness Technique
The breathing awareness technique helps one be in the present and feel calm. The technique consists of counting breaths to a certain number. This number can be set at whatever feels comfortable for the individual. The breathing awareness technique helps one regain control of their mind and reduce stress-related symptoms such as insomnia, panic attacks, depression, headaches, irritability, and fatigue resulting from chronic stress.
3-2-1 Breathing Technique
The 3-2-1 breathing technique is a breathing exercise that can help you relax and feel more energized. You can focus on the present moment and reduce stress by doing this.
As you can see, breathing techniques can be a terrific way to build your resilience by improving your mental strength and overall quality of life. Use these breathing techniques whenever you feel stressed or need a moment to relax before responding to adversity or a demanding situation.
How to Improve Your Resilience with Exercise
Exercise is the best way to help yourself in life, especially when talking about improving your mental and physical wellbeing.
But did you know that exercise will also help improve your overall resilience aside from health issues? Regularly participating in exercises that challenge you both physically and mentally will train your body and mind to become more resilient.
That’s important because, as you know, life can be tricky. No matter how strong and resilient you are, there will always be times when you face difficulties or setbacks. But if you have the tools to deal with these challenges, you can bounce back more easily and quickly.
If you’re looking to improve your resilience, here are six exercises that can help:
Walking is a straightforward way to build your fitness and mental strength. It is one of the best activities you can do to improve your health. In addition, it has been proven to help in many other ways, such as improving mood, alleviating stress, lowering blood pressure and cholesterol, and reducing the risk of heart disease.
Running is a great way to build resilience because it requires you to push yourself physically and mentally. It offers an effective way to release stress and clear your head. It can also help you stay in shape and maintain a healthy weight. It’s been said that running could even prevent heart disease or dementia.
Weightlifting is another excellent exercise for building resilience. Like running, it requires you to push yourself both physically and mentally. And it also helps to increase your strength and stamina.
Yoga is a great way to improve your physical and mental flexibility. The slow, mindful, and calm movements associated with yoga calm your mind and body, which can be helpful when you’re dealing with stress or demanding situations.
Swimming is a terrific exercise for building resilience because it’s both challenging and relaxing. It’s also a great way to increase your strength and stamina. Each stroke you make in the water pushes you to work your whole body, except for your hands, which can rest on the water. In addition, swimming is an excellent exercise for your joints because it keeps them moving.
Tai chi is a Chinese martial art that promotes distinct, slow, flowing movements. It’s an excellent way to improve your balance and coordination, essential for dealing with challenges. Tai chi also teaches you how to control your breath. It’s crucial because your breath speed often helps calm you down when facing difficulties. When you understand how to manage and control the speed and deepness of your breath, you can better deal with stressful situations.
So, there you are – six great exercises that can help you build resilience. But remember, it’s not just about the exercise itself. It’s also about how you approach it. So, don’t be afraid to push yourself, both physically and mentally. And don’t forget to focus on your breath. If you do these exercises, you’ll be well on your way to improving your resilience. If you want more help, there are many examples on YouTube to check out.