Build resilience into your life. It gives you the power to excel during this pandemic and beyond. Do it for you!
Resilient. Goes with persistent, consistent, patient and grateful as we adapt, wear our masks and move to flatten the curve, coming out better and better able.
Resilience is the ability to recover from setbacks and adapt to challenging circumstances and is required to thrive and flourish. It is a foundational psychological tool that empowers us to feel effective and capable of handling uncertainty.
Despite this definition, there has been discussion about what the essence of resilience really is. Is it a quality, skill, or personality trait? Is it genetically determined or taught?
Regardless of the exact nature of resilience, current thinking is clear. We can develop and improve our resilience. Experts confirm that resilience is a quality and a skill that can be enhanced yet requires effort and consistency.
Developing resilience is a personal journey. The key is to identify ways that will work well for you as part of your own strategy for fostering resilience. Deliberate practice combined with self-awareness is critical to enhancing resilience. Resilience activities are ways we can develop it like a muscle, as it needs to be worked in order to get stronger.
Through activity, these skills can be developed through small, incremental wins. It is the habits that form the foundation of our mental beliefs that matter when the going gets tough.
The resilience tools suggested in post are intended to be a starting phase for your journey of building resilience and mental toughness.
Psychologists have found repeatedly that people with a strong sense of purpose experience more resilience, a stronger sense of well-being and even better cognitive functioning. Purpose in life fosters resilience in part by protecting the brain against the negative effects of stress. According to Patricia Doyle, Ph.D., a Neuropsychologist with the Alzheimer Disease Center.
Other scientific studies support that having a strong purpose predicts health and longevity. Recent research suggests that finding meaning in life’s experiences, especially when facing challenges, is a key mechanism of resilience (Schaefer, et. al, 2013).
If you have already tapped into purpose, consider doing a short check-up exercise that allows for you to reflect, take inventory, and recharge.
Here is a helpful blog and activity form on how to unlock the power of purpose.
Positive Psychology Activities
The framework for the foundation of positive psychology was established by Martin Seligman and Mikhalyi Csikszentmihalyi (2000). The Positive Psychology movement has been focused on what processes and models can contribute to human beings flourishing and thriving.
Since the development of Positive Psychology, much research has supported the effectiveness of such interventions and the positive impact on well-being and resilience (Seligman et. al, 20015). Seligman (2011) developed the PERMA (Positive emotions, Engagement, Relationships, Meaning and Accomplishment) model for psychological well-being. These activities can give your brain a boost, strengthen your willpower and help you help others.
Strengths and Gifts Activities
Research proves that identifying and leveraging strengths enhances resilience. A study led by Sherry Hamby of the Life Paths Appalachian Research Center in Monteagle, Tennessee highlights the importance of a strengths-based approach in helping people recover from trauma (Hamby et. al, 2018).
A great place to start is to reflect on your individual talents and strengths and consider how you can make a difference using them.
- The Values in Action signature strengths survey measures 24 positive character traits, among them curiosity, creativity, bravery, persistence, integrity, fairness, leadership, and self-regulation. You can take the test here.
- Take this free survey to capture your key character strengths.
- Ask 5 people close to you to send in writing what they see are your top strengths.
Perform Acts of Kindness Activities
Sonya Lyubomirsky research shows that one of the best ways to boost happiness and resilience is to perform acts of kindness, volunteering, mentoring, or even expressing gratitude toward others (Lyubomirsky, et. al, 2005).
- Consider a formal volunteering program in an area you are passionate about.
- Pick one person a day to show extra kindness to
- Display random acts of kindness, i.e., paying for a stranger’s coffee
Gratitude Activities
The practice of gratitude is one of the most time-tested and proven methods for enhancing resilience. One study published in the Clinical Psychology Review confirmed the benefits of habitually focusing on and appreciating the positive aspects of life on resilience and well-being. (Wood, et. al, 2010). Researchers Robert Emmons and Mike McCullough found that people who kept gratitude journals experienced improved well-being (2003).
Select from the following:
- Every day for the next week, write down 3-5 things each day that you are grateful for.
- Start a gratitude blog/group text with friends
- Write a letter of gratitude to people who are special to you.
- Tell people you see every day what you appreciate about them.
Take your Resiliency Inventory
The late Al Siebert, PhD founded The Resiliency Center in Portland, Oregon. He developed a quick resilience test. Take this quiz, adapted from The Resilience Advantage (2015).
Rate yourself from 1 to 5 (1 = strongly disagree; 5 = strongly agree):
- I’m usually optimistic. I see difficulties as temporary and expect to overcome them.
- Feelings of anger, loss and discouragement don’t last long.
- I can tolerate high levels of ambiguity and uncertainty about situations.
- I adapt quickly to new developments. I’m curious. I ask questions.
- I’m playful. I find the humor in rough situations and can laugh at myself.
- I learn valuable lessons from my experiences and from the experiences of others.
- I’m good at solving problems. I’m good at making things work well.
- I’m strong and durable. I hold up well during tough times.
- I’ve converted misfortune into good luck and found benefits in bad experiences.
Convert your scores with the following key:
Less than 20: Low Resilience — You may have trouble handling pressure or setbacks and may feel deeply hurt by any criticism. When things don’t go well, you may feel helpless and without hope. Consider seeking some professional counsel or support in developing your resiliency skills. Connect with others who share your developmental goals.
10-30: Some Resilience — You have some valuable pro-resiliency skills, but also plenty of room for improvement. Strive to strengthen the characteristics you already have and to cultivate the characteristics you lack. You may also wish to seek some outside coaching or support.
30-35: Adequate Resilience — You are a self-motivated learner who recovers well from most challenges. Learning more about resilience, and consciously building your resiliency skills, will empower you to find more joy in life, even in the face of adversity.
35-45: Highly Resilient — You bounce back well from life’s setbacks and can thrive even under pressure. You could be of service to others who are trying to cope better with adversity.
Just get started and tell yourself it’s OK to fail in the beginning (meaning today forward). As you fail fewer times, you gain strength and a more positive attitude. When you add structure, kindness and gratitude you really are on your way to a powerful resilience. Share this path wit others! Thanks, Joe.
https://www.winnersripleout.com
For a deeper dive, check out: https://positivepsychology.com/resilience-activities-exercises/?fbclid=IwAR2qAYd4fMUhjsRTseBV-FlM9ehRJ3D3ALOWrFNbZi7CwFeEuJHLt4CWqYQ
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