How to build Resilience

Jul 22, 2021 | Resilience

Having resilience is essential for living a happy, fulfilling life.

What does “resilience” mean? Literally translated from Latin to English, it means “to spring back.” The dictionary defines resilient as “able to recover quickly or easily; tough under pressure.” Resiliency can take many forms: physically (working out), mentally (being able to bounce back after difficult times like those hard days at work when nothing goes right) and emotionally through strong relationships with others who support us in our lives struggles–these are all key components of building a stronger sense of self-worth that will help you become more resilient over time!

Resilience, thus, is the ability to bounce back from adversity or trauma, and it’s something that anyone can work on.

Building resilience helps us cope with mental health issues and stress. It also gives you a sense of self. Through resilience, we are able to overcome challenging situations.

Benefits of being able to build resilience:

Standard benefits:

• You’ll be ready for anything
• You’ll be more equipped to handle stress.
• You’ll feel less overwhelmed, more in control of your life.

Emotional benefits:

• Be happier and healthier than ever before!
• increase your confidence and self-esteem.
• Get back up after you’ve been knocked down
• helps with mental health

This article will help you learn how to build your own personal resilience so that you’re ready when times get tough!

Building your own personal resilience can be a daunting task, but it’s worth the effort. No matter what happens in life, you should know that we all have ups and downs. Life is full of challenges and tough moments for everyone at times-it’s how we handle these rough patches that make us who we are! If you want to build up your resilience so that when things get tough (they will) or challenging (we’re sure they will), then keep reading this article because there are some great tips on building your own personal resilience here. Stay positive!

Be mindful of your emotions and what causes them.

When adversity occurs, it’s important to take a step back from the situation and try to understand why they are feeling this way – is there something going on in your life that might be contributing?

It can also sometimes be helpful for people with resilience issues (or even those without) to talk about these feelings with someone else who has experienced similar things or knows more about resilience than themselves.

Increase your self-compassion by spending time doing things you enjoy

When you feel down, try to do things that make your happy. You can also take steps towards being a more self-compassionate person and give yourself the same kindness and patience you might offer someone else in need of help

Find meaning in what you do

Make meaning out of what you do to build your resilience. Your life has a greater purpose than just getting by the day-to-day tasks, and it is up to you find that deeper significance in all parts of who we are as humans (mentally/emotionally) and how this connects with everything else around us.

It’s not about finding success or happiness; but rather making more sense from decisions made on an everyday basis through understanding why they have been chosen at any given point in time. What does each moment mean?

Funding meaning whether it’s through volunteering, working on a creative project, or reading for pleasure.

Get enough sleep and eat well

Sleep and healthy food are two of the most important factors in building resilience. New research suggests that sleep deprivation can actually change your DNA, which will make it more difficult to bounce back from a bad day or even traumatic experience later on down the line.

Additionally, when you don’t give yourself time for self-care rituals like meditation during those times where things might be stressful at work (or just because), then stress is not dealt with constructively – instead increasing blood pressure; heart rate; headaches; anxiety levels etc.

Start small with one change at a time to build momentum and make change easier

Building resilience is a journey. It’s not about starting with the hardest change and tackling it head-on; you can’t win without taking baby steps first, so there are some key shifts to start small: one at a time.

If your body needs more water than usual or if your mind feels like its stuck in an endless loop of negativity, make those adjustments gradually instead of all at once – but be sure that they’re intentional changes made for yourself. Once these new habits become routine, then it becomes easier to set other goals on top of them because now we’ve built momentum! So take this advice as encouragement from someone who knows how hard life can get sometimes: always try building up resistance before fighting against something else.

Seek out strength through support.

Whether its friends, family members or other sources of social support like online groups/forums where others share experiences, seeking out an ally is an important resilience-building activity.

Have a support network in place that you can rely on when times get tough.

Now let’s look at building resilience by recognising thinking traps

Recognise Thinking Traps

To think true, you must recognise thinking traps. Thinking traps are unhealthy ways of thinking that spring up whenever we feel sad, angry, anxious or stressed. Or when we’re tired or not eating well for example.

Here are the most common thinking traps and examples of them:

● Mental Filter: when you disregard positive aspects of a situation and focus on the negative. o Example: The pay rise I just received was less than the amount that I had asked for. It could be that my work is not meeting expectations at this point in time.

● Mind Reading: Assuming what others are feeling or thinking without any proof to back up the claim. o Example: Joy cancelled on me; she must be going out with someone else.

● Overgeneralization: it is imagining a negative situation as part of an endless cycle of bad things that always happen.

Using words like “always” or “never” (along with exaggeration) is a common sign of overgeneralization.. o Example: I wanted the piece of cake, but Ben always takes it. I never get the last slice.

● Discounting Positives: when you disregard the positive things that you do or are said about you. o Example: Ben complimented my hair, but he was just being polite.

● Black And White Thinking: When you see things as being completely right or wrong, good or bad, perfect or terrible. People who think in black and white tend to see things as either a complete success or complete failure with no middle ground. o Example: My exercise plan is now a failure, as I didn’t go to the gym today.

● Labelling: When you constantly focus on the negative or find yourself criticising yourself or other people. o Example: I missed a question in my exam. I am so stupid.

● Fortune Telling: when one predicts that bad things will happen even in the absence of evidence to support this. o Example: Our relationship has progressed to the next stage, engagement. Though it may seem like a win-win situation now, I will say no because it’s unlikely that things would work out in the long run.

● Emotional Reasoning: (when one believes that their feelings reflect the situation). o Example: I am very upset because I feel like Ben does not care about me. Therefore, he must not care about me!

● “Should” Statements: When you tell yourself what you should or must do. o Example: I should be able to handle this project without letting it stress me out.

As you can see, there are many thinking traps that will make you fall victim to them. It is important to recognise when these traps happen and work towards preventing them in the future by coming up with strategies to tackle the problem areas.

Never give up on resilience! Building resilience is an ongoing process, and everyone has their own path. It’s worth the effort!

Stay Positive! Be resilient!