Building Mental Resilience
Being able to cope when things get tough at home, or to grit it out when problems arise at work, is a skill, not just a genetic gift as many people assume.
Dr. Timothy Sharp, nicknamed Dr. Happiness is, among other things, an executive coach, a clinical psychologist, and an Adjunct Professor at the UTS Business School. He compares resilience to sporting talent and says while genetics and natural ability determine whether you’ll be fourth in the school swimming carnival, or the next Ian Thorpe, any improvements ordinary people can make will have a big impact.
“If we accept that we live in an imperfect world, then wouldn’t it be a good idea to get ourselves as mentally fit and strong as possible? That’s something you can do on a daily basis.”
To that end, here are 11 suggestions to build your talent for resilience:
1. Make connections.
Resilience can be strengthened through our connection to family, friends, and community. Healthy relationships with people who care about you and will listen to your problems, offer support during difficult times, and can help us to reclaim hope. Likewise, assisting others in their time of need can benefit us greatly and foster our own sense of resilience.
2. Avoid seeing crises as insurmountable problems.
We cannot change the external events happening around us, but we can control our reaction to these events. In life, there will always be challenges, but it’s important to look beyond whatever stressful situation you are faced with, and remember that circumstances will change. Take notice of the subtle ways in which you may already start feeling better as you deal with the difficult situation.
3. Accept that change is a part of living.
They say that the only thing constant in life is change. As a result of difficult circumstances, certain goals may no longer be realistic or attainable. By accepting that which you cannot change, it allows you to focus on the things that you do have control over.
4. Move toward your goals. (*also suggested by Whitley, 2018)
Though it is important to develop long-term, big-picture goals, it is essential to make sure they’re realistic. Creating small, actionable steps makes our goals achievable, and helps us to regularly work towards these goals, creating small “wins” along the way. Try to accomplish one small step towards your goal every day.
5. Take decisive actions.
Instead of shying away from problems and stresses, wishing they would just go away, try to take decisive action whenever possible.
6. Look for opportunities for self-discovery.
Sometimes tragedy can result in great learnings and personal growth. Living through a difficult situation can increase our self-confidence and sense of self-worth, strengthen our relationships, and teach us a great deal about ourselves. Many people who have experienced hardship have also reported a heightened appreciation for life and deepened spirituality.
7. Nurture a positive view of yourself.
Working to develop confidence in yourself can be beneficial in preventing difficulties, as well as building resilience. Having a positive view of yourself is crucial when it comes to problem-solving and trusting your own instincts.
8. Keep things in perspective.
When times get tough, always remember that things could be worse; try to avoid blowing things out of proportion. In cultivating resilience it helps to keep a long-term perspective when facing difficult or painful events.
9. Maintain a hopeful outlook.
When we focus on what is negative about a situation and remain in a fearful state, we are less likely to find a solution. Try to maintain a hopeful, optimistic outlook, and expect a positive outcome instead of a negative one. Visualization can be a helpful technique in this respect.
10. Take care of yourself.
Self-care is an essential strategy for building resilience and helps to keep your mind and body healthy enough to deal with difficult situations as they arise. Taking care of yourself means paying attention to your own needs and feelings, and engaging in activities that bring you joy and relaxation. Regular physical exercise is also a great form of self-care.
11. Additional ways of strengthening resilience may be helpful.
Resilience building can look like different things to different people. Journaling, practicing gratitude, meditation, and other spiritual practices help some people to restore hope and strengthen their resolve.
In Summary, mental resilience is not a trait that people either have or don’t have. Rather, it involves behaviors, thoughts, and actions that can be learned and developed in everyone. Of course, there may be a genetic component to a person’s level of mental resilience, but it is certainly something that can be built upon. If you would like to learn more about Mental resilience, and to cultivate more of it in your life or in your workplace. Send us a message now!
Reference:
https://positivepsychology.com/mentally-strong/