{"id":269,"date":"2022-05-30T22:41:04","date_gmt":"2022-05-30T22:41:04","guid":{"rendered":"https:\/\/sevenminutemindfulness.com\/blog\/?p=269"},"modified":"2024-11-04T20:31:21","modified_gmt":"2024-11-04T20:31:21","slug":"how-to-be-more-resilient","status":"publish","type":"post","link":"https:\/\/sevenminutemindfulness.com\/blog\/how-to-be-more-resilient\/","title":{"rendered":"How To Be Resilient – 20 Reminders"},"content":{"rendered":"\n

By Greg Thurston, creator of Seven Minute <\/strong><\/a>Mindfulness<\/a><\/strong><\/em><\/span><\/p>\n\n\n\n

Resilience is one of the MOST important qualities a person can have… and the last few years have put it to the test.<\/p>\n\n\n\n

The constant negativity can be overwhelming…<\/p>\n\n\n\n

Which is why I decided to make this year the YEAR FOR LEARNING RESILIENCE.<\/p>\n\n\n\n

First, what is resilience?<\/strong><\/h2>\n\n\n\n

Essentially it’s the ability to withstand adversity and to deal with whatever comes up along the way… overcoming setbacks, adapting, and taking care of yourself.<\/p>\n\n\n\n

It’s NOT about denying reality…<\/strong><\/p>\n\n\n\n

But positioning yourself to absorb the stress… And at the same time strive for joy and success.<\/p>\n\n\n\n

So I put together a master list of the most powerful habits to be more resilient (I’m focusing on #11 right now, and it’s been a breakthrough!!!)<\/p>\n\n\n\n

Think about them and see how they work for you!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

#1. Create routines<\/h2>\n\n\n\n
\"how<\/figure>\n\n\n\n

Routines are one of the best tools we can use to stay on track. <\/strong><\/p>\n\n\n\n

Routines eliminate “in the moment” decision-making.<\/p>\n\n\n\n

Routines help us to do the important things each day without having to think about it.<\/p>\n\n\n\n

This is THE BEST WAY to ensure you do everything you need to be well.<\/p>\n\n\n\n

For example, I struggle with hip pain. So it’s vital<\/em> that I start the morning with Tai Chi and yoga.<\/p>\n\n\n\n

That’s my routine, and when I do it, life is better. Simple.<\/p>\n\n\n\n

Some people only need a morning routine, while others find it useful to plan out the entire day. Likewise, some people like a night routine.<\/p>\n\n\n\n

Make a list of the things that keep you going, create routines, and do them.<\/p>\n\n\n\n

<\/div>\n\n\n\n

#2. Connect with people<\/h2>\n\n\n\n

We are social beings who are meant to be part of a community – so make an effort to spend time with other people. <\/p>\n\n\n\n

I particularly love the concept of MEHs (most energetic humans)<\/span><\/strong>. <\/p>\n\n\n\n

Think about who the MEHs are in your life, and make an effort to connect with them. <\/p>\n\n\n\n

And even if it can’t be an in-person meetup, pick up the phone, message them, or go old school and write a letter!<\/p>\n\n\n\n

<\/div>\n\n\n
\n
\"mindfulness<\/a><\/figure>\n<\/div>\n\n\n

#3. Set goals<\/h2>\n\n\n\n

Without goals, we lack focus and a sense of direction.<\/strong><\/p>\n\n\n\n

This can be especially difficult during tough times… but by setting goals and focusing on what we want to achieve, we can build resilience. <\/p>\n\n\n\n

And as we start to achieve our goals, we’ll feel motivated to keep going. <\/p>\n\n\n\n

So if you haven’t already, take some time to sit down and write out your goals.<\/p>\n\n\n\n

And don’t forget to celebrate your achievements along the way!<\/p>\n\n\n\n

<\/div>\n\n\n\n

#4. Finish work on time<\/h2>\n\n\n\n

Nowadays it’s easy to get in the mode of working all the time.  <\/strong><\/p>\n\n\n\n

However, if we don’t set boundaries, we’ll continue to push ourselves until it becomes a problem.<\/p>\n\n\n\n

Try to finish work at the same time every day. After work is time to relax or do something fun. It really makes a difference to avoid burn out and come back refreshed the next morning.<\/p>\n\n\n\n

<\/div>\n\n\n\n

#5. Go for it!<\/h2>\n\n\n\n

I used to be very risk-averse. But the truth is, so what if you fail? <\/strong><\/p>\n\n\n\n

We all fail. <\/p>\n\n\n\n

So let’s quit being afraid of making mistakes and just go for it! <\/p>\n\n\n\n

We get so caught up in reasons why “now is not the right time”<\/em>. But the truth is, it’s never going to be the “perfect time” to take on the big challenge you always wanted to achieve. <\/p>\n\n\n\n

After all, you miss 100% of the shots you don’t take.<\/p>\n\n\n\n

<\/div>\n\n\n\n

#6. Learn from failures (without beating yourself up)<\/h2>\n\n\n\n

Everyone makes mistakes, but it’s how we learn from them that matters. <\/strong><\/p>\n\n\n\n

Failure is a part of life and it’s important to embrace it. When we fail, it’s often because we tried something. And that’s a good thing!<\/p>\n\n\n\n

It means we’re expanding our horizons! <\/p>\n\n\n\n

But if we don’t learn from our failures, we’re destined to make the same mistakes over and over again. That’s why it’s so important to analyse what worked, what went wrong, and figure out what we can do differently next time… then put that into practice.<\/p>\n\n\n\n

So the next time you fail (and you will), remember to pick yourself up, learn from the experience and keep going!<\/p>\n\n\n\n

<\/div>\n\n\n\n

#7. Watch your self-talk… be your own coach<\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

I recently heard from a high performance coach the idea of “being your own coach”<\/em>…<\/p>\n\n\n\n

HERE’S THE IDEA… <\/p>\n\n\n\n

Imagine that you’re a coach. How would you talk to the person you’re coaching? Would you scold them constantly and tell them they’re probably going to mess it up before they even tried? Would you keep reminding them of that one time they messed up? <\/p>\n\n\n\n

Of course you wouldn’t. <\/p>\n\n\n\n

You would encourage them and help them plan their next move. You’d remind them to lift their elbows, to warm up, or whatever they need to do to align themselves for success. <\/p>\n\n\n\n

Tell yourself “YOU’VE GOT THIS”<\/em>… <\/p>\n\n\n\n

Prepare for upcoming challenges and remind yourself of the steps to get there. <\/p>\n\n\n\n

You can choose to be your own worst critic or your own biggest supporter… So make the decision to treat yourself with kindness and respect!<\/p>\n\n\n\n

<\/div>\n\n\n\n

#8. Notice when you’re in a bad place<\/h2>\n\n\n\n

It can be hard to honestly notice when we’re in a bad place, particularly if it’s for prolonged periods of time. But a big part of being resilient is to acknowledge those tough moments. <\/p>\n\n\n\n

Clinical psychologist John Duffy puts it nicely…<\/p>\n\n\n\n

\n

\u201cAvoiding your negative emotion may feel like an effective stopgap measure, but in fact it simply postpones, and perhaps escalates and exacerbates, a flood of negative emotion sometime in the future.”<\/span><\/em><\/p>\n— John Duffy, Clinical Psychologist<\/mark><\/cite><\/blockquote>\n\n\n\n

So notice when you’re in a bad place. Check in with how it feels. The next step is accepting that how you’re feeling isn’t “ok” and ask yourself if you can change something.<\/p>\n\n\n\n

<\/div>\n\n\n\n

#9. Edit your life<\/h2>\n\n\n\n

Sometimes it feels like we’re stuck in a maze with no idea of which direction to go. <\/p>\n\n\n\n

It can feel as though the more we do, the more others expect of us and that there isn’t enough time for it all. Life is never perfect, but why not try picking your best experiences or habits and make an effort to repeat them… <\/p>\n\n\n\n

Or brainstorm new ideas to shake things up.<\/p>\n\n\n\n

<\/div>\n\n\n\n

#10. Focus on your strengths<\/h2>\n\n\n\n

Think about what your strengths are. Then try and put them to use more often.<\/p>\n\n\n\n

For example, if you’re good at public speaking, sign up for a Toastmasters club or offer to speak at an event. If you’re good at finances, you might like to put yourself forward as the treasurer of your local sports club or charity.<\/p>\n\n\n\n

If you’re not sure what your strengths are, ask people who know you well.<\/p>\n\n\n\n

The more you use your strengths, the more confident you’ll become and the more resilient you’ll be!<\/p>\n\n\n\n

<\/div>\n\n\n\n

#11. Accept the things that are out of your control<\/h2>\n\n\n\n

This is a tough one.<\/p>\n\n\n\n

It’s natural to get caught up in anger and frustration when things go wrong and are out of your control.<\/p>\n\n\n\n

But we can take the power back by acknowledging that it’s out of our control, and turn our attention to the things we can control… <\/p>\n\n\n\n

Like our reactions… our self care… our routines… or simply acknowledging the feelings.<\/p>\n\n\n\n

It’s times like these that I find it particularly useful to take a moment for myself, and give myself a <\/a>mental<\/a> reset<\/a>.<\/p>\n\n\n\n

#12. Write a journal<\/h2>\n\n\n\n
\"planning<\/figure>\n\n\n\n

This doesn’t have to take up loads of time, even 5 minutes.<\/p>\n\n\n\n

Just get those thoughts out of your head and onto paper (or screen). <\/p>\n\n\n\n

You might like to write about: <\/strong><\/p>\n\n\n\n