5 Ways to Raise Resilience

Our world is changing rapidly every single day. Our businesses, families, and communities are being affected and we are being overwhelmed by the media and content. Each of us is working to adapt to what is happening in the present and our minds are creating what ifs about the future. It is uncertain and we do not feel that very much is under our control.

Here are five things that you can implement immediately to stay strong and bounce back: 

1.     The Wonder Drug: Exercise, Sleep, Nutrition, and Connection
With increased stress, anxiety, sadness, and fear, it is imperative that we take care of our body and mind. Make it a priority to move at least 4 days a week for 25 minutes per day. Commit to 7-8 hours of sleep each night and do not sleep with your phone in your bedroom. Fill your body with fresh fruits and vegetables, healthy proteins, whole grains and limit your sugar intake. Even though we are working from home and have limited physical contact with colleagues, friends, and families, it is critical that we stay connected via FaceTime, zoom, text, email, snail mail, and social media. We are physical distancing right now, not social distancing.

2.     Humor
There is a tremendous amount of negative information in the news, media, and on social media. Resilient people find humor in even in the toughest of situations. We can read a funny book, watch stand-up comedy, talk to a funny colleague or friend, and watch a few videos that make us chuckle. There is always humor in life and now is the time to welcome it & share it more than ever. 

3.     Emotional Outlets
We will all be going through a range of emotions through this uncertain time. In order to be resilient, we must talk or write about the painful emotions that we are feeling. When we bottle up emotions inside of us, they grow and may affect our physical health such as back and neck pain. Talk to a friend, family member, advisor, coach, therapist, etc. when you are feeling painful emotions. We can also write about them in detail in a journal. Painful and uncomfortable emotions want a “release”, and this will give you strength. 

4.     Optimism
We do not need to ignore the challenges and problems that we are facing today, but we must understand that everything is temporary. We have what it takes to make it through this and so do our family members, friends, and colleagues. Schools will open again, people will work in offices again, we will fly and travel again, and there will be public events again. We must keep reminding ourselves that nothing is forever. What are the positive things that are coming out of this new situation? 

5.     Calm Under Pressure
The ability to regulate stress and pause before reacting to difficult events is one that takes perseverance, dedication, and practice. And even with practice, we can and will still crack at times. We can build resilience by having the intention to stay calm when a storm comes our way. Meditation and mindfulness practices support our efforts to pause before reacting. Our body is connected to our brain and we have the ability to notice that our heart is beating faster, our body is getting warmer, and our breathing is getting faster. When we tune into our body, we can potentially stop reacting to people and events and breathe or walk away. 

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