Author:
Laura McKinney
Date Of Creation:
5 August 2021
Update Date:
1 July 2024
Content
Resilience is the ability to bounce back from a difficult situation and avoid becoming the victim of helplessness. Being resilient helps you manage stress, reduces your risk of depression, and has been shown to help people live longer. You will feel as if you have had so much bad luck that it will be hard to get strong but it won't end here. Once you learn to take control of your life and prepare for the unexpected, you'll be on your way to becoming a more resilient person - and living a happier, more purposeful life. You can develop resilience by dealing healthily with difficult emotions and situations, performing actions that show strength, thinking flexibly, and maintaining indomitable long time.
Steps
Method 1 of 4: Coping with a difficult situation
Stress management. While it can be difficult to stay calm in times of difficulty and anxiety, stress hinders your ability to maintain resilience. Managing stress will help you deal with the problem with calmness and concentration rather than burying yourself and trying to escape. Make stress management a priority, no matter how busy you are.- If you are too busy and lack of sleep, you should find out if you can cut down on certain jobs.
- Follow an activity that allows you to fully relax. You should allow yourself space and peace to regularly relax, thereby giving your resilience a chance to grow.
- Participate in active activities to reduce stress and increase positive emotions.
- See stress as a challenge or an opportunity. If you are stressed, this means that you care too much about something that you are doing. You worry about it. Use stress as a way to inform yourself of your priorities and obligations. Change your stressful mindset from "I don't have time" to "I know I can do it. I just need to organize my responsibilities."
Meditate. Meditation will help you clear your mind, reduce stress, and help you feel ready to face the day and all the challenges ahead. Studies have also shown that just meditating for 10 minutes a day will make you feel more rested than sleeping for an hour, as well as help you relax more and can handle problems. If you feel confused or exhausted, meditation will slow you down and feel like you are in control.- Just find a comfortable seat and close your eyes and focus on your breathing. Relax each part of your body. Eliminate any noise or distractions.
Yoga. A study by Harvard Medical School has shown that people who do yoga rather than exercise are less angry and more able to cope with challenges. When practicing yoga, you will do a difficult pose and will build strength and endurance to maintain it even when your body is trying to stop; This approach creates the ability to "stick" to challenging situations and find resources to maintain calm and resilience.
Cultivate a sense of humor. You need to look on the bright side in difficult times. Humor will help you to have a more objective look when in trouble. It will also improve your feeling of well-being through an increase in the amount of dopamine in the brain, and possibly increase your overall health.
- You can watch funny movies, read funny books, and spend time around really funny people. When you're having trouble, keep a balance between movies, books, and sad thoughts with the element of humor to keep yourself from falling into despair.
- Learn to laugh at yourself. Not being too hard on yourself will help you cope with the challenge with a smile.
Get help. Lack of social support can reduce resilience. While it can be easy to overlook relationships in a hustle and bustle, they are very important. A good relationship is a pillar of resilience and a source of help in times of trouble. Stay connected with family and friends and you'll have a reliable support system with you wherever you go.
- A study conducted on 3,000 medics with breast cancer showed that people with more than 10 close friends have a four times higher chance of survival than those who don't.
Find a mentor. Lack of social support reduces your resilience, and finding a mentor will help you cope with your life tough. You may feel that your life is too desperate, and things are collapsing under your feet, so someone who is wise and older than you have been through these things will make you feel like You can't face it alone, and as you are equipped to cope with life's challenges.
- This could be someone who has succeeded in your field, your grandparents, an older friend, or anyone who helped you reach your goals and face adversity calmly.
- If you are of school age (elementary to college), your school counselor or instructor will act as a helpful mentor to you and help you.
Focus on your health. You should share your problem with someone who can help you make the right decisions about finding treatment, taking medication, and getting the support you need. Although you may face a hardship on your own, it is a good idea to talk to your doctor to make sure you're doing this in the best possible way.
- See a doctor Not is a sign of weakness; In fact, you have to be very strong to admit you need help.
Method 2 of 4: Take action to promote resilience
Be the one to act. Being lazy reduces resilience, but being active and directing problems will boost your ability to cope with difficult situations. Avoid negative thoughts or ideas. Instead, you should do something about it.
- For example, if no one wants to publish a novel you've written, this doesn't mean you should allow other people's thinking to determine your worth. Be proud of yourself for successfully completing a mission, constantly searching for a publisher, or trying something new.
- If you get fired, you have to cheer up and find another job - or even consider finding a job that gives you more value and makes you happier, even if you will have to go down the road. new career. You probably won't love it at all, but getting fired may be the best thing to happen to you. Think about the positives and come up with a solution.
Find a goal in life. Having goals and dreams increases resilience. Lack of purpose and goals minimizes being strong and can leave you vulnerable to exploitation, control, and poor life choices; This reduces your ability to control your life, leading to depression and anxiety.
- Consider your goal, big or small. They will provide a sense of purpose to your life and help you stay focused. Make a list of everything you want to achieve in life. Keep this list in a safe place and review the process regularly.
- Learn to discern what gives you a sense of purpose in your life and what reduces it. You need to live a life that is consistent with your values and beliefs.
Towards accomplishing goals. If you want to be a more resilient person, you will not only have to set goals, but also work hard to achieve them. Planning to fulfill your goal - whether it's getting an advanced degree, getting slimmer, or overcoming the breakup - will help you feel clearly oriented, focused, and yes more motivation.
- Make a list of all the goals you want to achieve next month, in six months, and in a year. Remember to make sure that they are realistic and achievable goals. An example of a possible goal is to lose 5 kg in 3 months. An unrealistic (and unhealthy) goal would be to lose 10 kg in 1 month.
- Set up a weekly or monthly plan to get what you want. Although you cannot predict your life and plan everything, making a plan will help you feel like you have control of the situation, and will make it easier to succeed.
- Tell everyone about the goals you want to achieve. Just talking about it and discussing what you are going to do will motivate you to complete it.
Improve knowledge. Resilient people tend to be curious, excited about life, and want to know more. They accept what they don't know and want to know more about the world. They are excited by other cultures and want to learn about them, they are knowledgeable and confident in their views while still willing to admit when they want to know more about something. Desire to gain knowledge will help you get more excited about life, and make you want to live regardless of adversity. The more you understand, the more you will feel well equipped to handle difficulties and challenges.
- Learn new languages, read books, and watch interesting movies.
- Resilient people always ask questions when they are faced with new situations. Ask questions until you feel that you have a firm grasp of the situation instead of being motionless or unable to deal with it.
Method 3 of 4: Make your thoughts more resilient
Develop a positive attitude. Having positive thoughts will lead to positive emotions, and will increase your overall resilience. Of course, maintaining a positive attitude is not easy when you break your arm in a car accident and it is not your fault, or when you are rejected by all five people you date. This is a difficult situation - but by no means impossible. The ability to become optimistic and view failure as an individual incident instead of a sign of your future success is what makes you successful. Tell yourself that a positive attitude yourself will help you take chances, be creative about ways to improve your life, and in general, help you feel more fulfilled.
- Find ways to stop negative thoughts in the first place. Whenever you find yourself thinking about something negative, try to think of three positive things to combat the negativity.
- Do you know what will help you to be more positive? It is interacting with positive people. The positive attitude, similar to the negative, is contagious, so spend more time with people who might find opportunities everywhere instead of complaining and complaining, and you will be quick. notice a change in who I am.
- Avoid exacerbating the problem. Although something bad may have happened to you, this is not the end of the world. You should think about alternative methods or more positive results.
- Focus on past success. What job have you done very well? What achievements have you achieved? Make a list of all the positive things you have done in your life. Perhaps you will begin to see how resilient and talented you are.
Accept the change. An important aspect of becoming more resilient is learning to cope and accept change. Studies have shown that if you view changes in your life as challenges instead of threats, you'll be more willing to deal with them. How to adapt to new situations, whether moving or becoming a parent, are a survival skill that can help you find creative solutions to new problems and cope with adversity peacefully. static as well as comfortable.
- Try to think more openly. Avoid judging the looks, work, or beliefs of others. Not only will this practice help you learn something new, but to acquire a range of different perspectives will help you see the world differently when you are in unfamiliar situations.
- One way you can better accept change is to always try something new, whether it's making new friends, taking a new painting class, or reading a new genre book. Keep things fresh will make you less hesitant to change.
- See change as an opportunity to grow, adapt, and transform. Very necessary and very good change. You should tell yourself, "I accept this change. It will help me grow and become a stronger, more resilient person."
- If you are religious, prayer or other traditional methods will help you accept change. You should believe that everything will be fine, even if the results are not exactly what you think. Ask your higher power for help in accepting change.
Problem solving. Part of the reason people have a hard time becoming resilient is that they don't know how to deal with problems. If you develop viable methods to face challenges, you will be able to deal with them and not feel hopeless. Here are a few helpful approaches to solving the problem:
- First, you need to understand the problem. You may not be satisfied with your job for not being paid properly, but if you take a closer look, you will realize that the problem is because you feel like you are not pursuing your passion. ; This will help you become more aware of the new, rather than difficult problem you thought you were facing at first.
- Looking for more than one solution.You need to be creative and identify many different solutions; If you think there is only one solution to your problem (for example, quitting your job or trying to spend all your time playing for the band), you run into trouble because your approach isn't practical. , is not possible, or may not make you feel happier in the long run. You should make a list of all solutions and choose 2 - 3 options.
- Implementation of the solution. Evaluate it and see how successful it can be. Don't hesitate to seek feedback. If that solution doesn't work, you shouldn't see it as a failure but rather a learning experience.
Learn from your mistakes. Pay attention to what you have control over - yourself. Another quality of resilience is the ability to learn from their mistakes and see them as an opportunity for growth, not failure. Resilient people take the time to think about what is ineffective so that they can avoid having the same problem in the future.
- If you find yourself feeling depressed or anxious after being rejected or experiencing failure, think about how it helps you grow stronger. You might think like "What can't be destroyed will only make me stronger".
- The ancients had a saying, "The smart people will learn from their mistakes. The wise people will know how to avoid it". While you can't avoid making the first mistake, you will gain knowledge that can keep you from encountering a similar situation in the future.
- Look for the behavioral framework. Maybe your three recent relationships haven't failed due to the bad luck, but because you haven't spent enough time with them, or because you're just trying to date the same people and they don't suit you. Identify possible frameworks so you can start to prevent them from recurring.
Focus on what you can control. Someone who can control results in his or her life will be more resilient in the face of difficulties. People without resilience tend to think that failure happens because they don't deserve it, that the world is not fair, and that it always does.
- Instead of thinking you have no control, you should face failures and tell yourself that they are due to an unfortunate situation, not because you are 100% at fault or because the world is a bad place. You should focus on option no often makes you think this way.
- Ignore the things you have no control over and try to adapt.
Method 4 of 4: Maintain resilience
Take care of yourself every day. You may be too busy dealing with a serious breakup, job loss, or other significant life event that you won't have time to take a shower or nap every night. However, if you want to become stronger mentally, your body must be able to do this too. If your body is feeling frightened or just plain messy, it will be harder for you to handle the challenge. No matter how bad you feel, you need to work hard to take a shower, brush your teeth, sleep, and get into the routine of being as "normal" as you can.
- Also, make sure to take some time to relax your mind while taking care of yourself. Studies have shown that giving your mind a break, whether through daydreaming or closing your eyes and listening to your favorite music, can help dissolve stress chemicals and keep you from feeling less. tangled.
Maintain your self-esteem. Among many other factors, your self-esteem depends on how you value yourself. You need to form a positive outlook on yourself and about life in general to build resilience. In the process of exercising your abilities and responsibilities, you will nurture your self-esteem, so you need to get involved in life and not to shrink or feel threatened. If you think you are useless, you will not be able to take the challenge.
- Enhance yourself by noticing your positive qualities, while minimizing negativity. You can start by making a list of all the traits you love about yourself.
- Seeking value through the full use of your talents and abilities, whether at work, volunteering, business, back-up, or other factors.
- Learn new skills and abilities as often as possible. This can help strengthen your self-esteem and clear your fears. For example, if you fear that your child will get hurt one day, take a first aid course to reduce anxiety and increase confidence in your ability to cope when something happens. come.
- Workshops, conferences, courses, etc. are all great ways to hone your knowledge and get you acquainted with more people who can provide you with help if needed.
Nurture creativity. Creativity is about expressing yourself and your way of life. Creativity allows you to present things without any words or dialogue to describe or even understand them. Nurturing your creativity will also help you become more creative when you seek solutions to your problems, and let you know that you can see the world in different ways.
- You can take photography classes, write poems, do oil paintings, redecorate your room in a unique way, or make your own clothes.
Keep the body in balance. Although you don't need a six pack to deal with a huge crisis, being physically healthy can help. Since the body and mind are linked, if your body is healthy, you will build strength and stamina for a stronger mind, and it will surely benefit you. when trouble. Being in balance improves your self-esteem, positive thinking, and your ability to feel strong, all of which can make you resilient.
- You can start with something as simple as taking a walk in the sun for 20 minutes a day; it has been shown to help people think more openly and ready to face challenges.
Reconcile with the past. It is important that you unravel your past motivations that are affecting your current approach to life. If you haven't reconciled with past obstacles, they will continue to act and even guide your current response. Take your failures and problems as an opportunity to learn. Don't expect that you can do this overnight, but remember to fight it; and you will become a more resilient person. Journaling about what happened and the lessons you have learned from it will help you accept the past. You can see a therapist, counselor, or doctor if you are unable to overcome the problem on your own.
- Think about the failure that made you feel like your life was over. Look back at how you overcame them - and get stronger.
- If you feel like you have not been able to finish an event in the past, you should determine ways to move forward, such as facing the person or visiting where you used to live. You probably won't be able to end it completely, but there will be ways to change your thinking about the past so that you feel stronger when dealing with future problems.
Warning
- Always remember to talk to a health professional if you cannot deal with negativity and emotional turmoil. Mental illness and other disorders will require professional help.
