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HOW TO STRENGTHEN YOUR RESILIENCE HOW RESILIENCE HELPS Resilience is the ability to bounce back from the problems life throws in our path, from tragedy to illness to job and relationship problems, and more. Why It’s Good for You Improves Coping Skills Resilience may improve your ability to deal with stressful situations and negative events, such as work, home or school pressures, illness, and trauma. Helps you Prioritize Your Health 64% of people with higher levels of resilience are more likely to see their doctors for a yearly physical compared to 54% of less resilient folks, according to one survey. Establishes a Positive Cycle The stronger your mental health, the better your resilience. Sound mental health can bring happiness and satisfaction. If your resilience is greater, you may be happier, as well. And since these factors are all related, if one increases, the others may follow. HOW TO BOUNCE BACK Hit the Gym A German study that reviewed participants’ fitness over the course of 9 months found that those who had greater muscular strength and an increase in their self-perceived fitness levels were more likely to have resilience. Log Your Progress Students who logged on to a resilience-building app at least twice a day to journal, rate their mood, and do breathing exercises were motivated to willingly incorporate resilience work into their daily routines. Practice Mindfulness Higher levels of mindfulness may improve the capacity to cope with setbacks. Mindfulness training, which includes learning to focus on and accept what you’re feeling in the present moment, may provide mental health benefits throughout a person’s life. Stay Social Connecting with people who know you well can make you feel less alone, give you the confidence to deal with life’s twists and turns, and remind you that you’ve been through this (or worse) before and that you can weather the storm. Get Your Rest People with insomnia may have a 10x higher risk of developing depression, which can weaken emotional resilience. [box:] What NOT to Do To bounce back from adversity, avoid the 3 P’s: 1. Personalization: Don’t take things personally that aren’t your fault (as the junior person in your department, you were laid off due to budget cuts). 2. Pervasiveness: Don’t assume that an obstacle in one area means a setback everywhere (even if you didn’t get that job, that doesn't mean you won't get the next one you apply for, and things in the other areas of your life are going quite well). 3. Permanence: Don’t believe that the sadness or disappointment will last forever. It will pass. Give It a Positive Spin To increase your resilience against setbacks, put positive moments into your week: #1 Write a list of 3 things you’re grateful for every day. #2 Enjoy one thing in nature—a specific tree, a local pond, or a bird whose song you hear—at least once a week. #3 Offer compliments and praise to others during the week. Studies show both the giver and receiver feel better as a result. Help Yourself Heal If you’re going through a tough time, like a divorce, for example, these strategies can help you heal: ● Be kind to yourself. ● Recognize that everyone goes through painful times. ● Allow the painful emotions to pass. HOW TO GROW FROM YOUR SETBACKS Think of a setback or negative experience that occurred at least 1 year ago. How has that event shaped who you are today? - Can you think of any benefits that came of it? - Spend 10 minutes writing about its impact on your life. Why This Works Researchers have found that asking people to participate in expressive writing about stressful experiences can have beneficial psychological effects, such as increasing happiness and life satisfaction. It Starts at Home Model Strength for Your Kids The single most common factor in children who develop resilience: at least one solid relationship with a supportive parent, caregiver, or other adult, according to experts at Harvard University. How to Help Kids Cope More than 67% of children have experienced at least 1 traumatic event by the time they’re 16. The American Academy of Pediatrics suggests these 3 R’s to help a child cope after troubling events: ● Reassure them that they are safe and loved. ● Return to routines for meals, bedtime, homework, and chores, which may help promote a sense of safety. ● Regulate by teaching them calming techniques, like deep breathing, yoga poses, or taking a break for active play, to help them manage their emotions and behavior. RESILIENCE AT WORK People who love their jobs are nearly 4x more likely to be highly resilient than those who spend most of their time on work they don’t enjoy. One survey found highly resilient people at work are: ● 60% less likely to experience burnout ● 31% more engaged ● 30% more mentally agile ● 28% more adaptable to changing circumstances How to Bounce Back from Disappointment in the Office Didn’t get that job or promotion you were just sure was yours? Take these steps to bounce back and use the experience to your advantage: ● Figure out what went wrong by having candid conversations with people like your boss and your staff—the ones who will tell you the truth. ● Identify possible next steps, whether that's a job change or staying put. Talking with a career counselor may help. ● Grab the right opportunity. Once you’ve thought clearly, you’ll be ready. [QUOTE]

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