10 Ways to Build Resilience – by Leaning In



Lean In to Find Your ResilienceHow do you go from reading about resilience to actually increasing your resilience? The key is to lean in – to identify what will work well in your own personal strategy for fostering resilience.Based on 10 Ways to Build Resilience from the American Psychological Association, this tip sheet includes additional questions and resources. Even trying just a few strategies can increase your self-awareness and skill around resilience and stress management.How do you go from reading about resilience to actually increasing your resilience? The key is to lean in – to identify what will work well in your own personal strategy for fostering resilience.Based on 10 Ways to Build Resilience from the American Psychological Association, this tip sheet includes additional questions and resources. Even trying just a few strategies can increase your self-awareness and skill around resilience and stress management.10 Ways to Build Resilience – by Leaning InMake connections.?Good relationships with close family members, friends or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find being active in groups provides social support and can help with reclaiming hope. If you feel isolated at work, ask yourself:Who could I have lunch or coffee with? When can I make time to call a friend? Who would I like to get to know better?If you feel isolated at work, ask yourself:Who could I have lunch or coffee with? When can I make time to call a friend? Who would I like to get to know better?Avoid seeing crises as insurmountable problems.?You can't change the fact that highly stressful events happen, but you can change how you interpret and respond to them. Try looking beyond the present to how future circumstances may be a little better. Note subtle ways in which you might already feel somewhat better as you deal with difficult situations.Reframing can help you get unstuck and look at things in a more productive way. Get really curious about what’s going on and why you are thinking or reacting as you are. Try these powerful questions. You may find an initial answer to a question ? and you may get more or deeper answers if you sit with the question over a period of time. How might a friend or mentor view this? Is it the whole sky or simply a bird flying through it? What’s working? What’s not? What am I missing? What is my fear here? What is possible here?How might a friend or mentor view this? Is it the whole sky or simply a bird flying through it? What’s working? What’s not? What am I missing? What is my fear here? What is possible here?Article: Why I Teach This Neuroscience Tool To All Of My ClientsVideo: The Art of Reframing (5 minutes)Accept that change is a part of living.Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter. How can I adapt?What do I need to accept?What do I need to let go of?How can I adapt?What do I need to accept?What do I need to let go of?Move toward your goals.Develop some realistic goals. Do something regularly — even if it seems like a small accomplishment — that enables you to move toward your goals.What's one thing I know I can accomplish today that helps me move in the direction I want to go?What has helped me move toward my goals in the past that I may be forgetting? (checklist, accountability buddy, small rewards…)What's one thing I know I can accomplish today that helps me move in the direction I want to go?What has helped me move toward my goals in the past that I may be forgetting? (checklist, accountability buddy, small rewards…)Goal-setting resources on Gateway To LearningTake decisive actions.?Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away. Educate yourself about the problem, then step back.Take actions to keep your spirits up (self-care, breaks, walks…)Make connections and do satisfying activities you’ve put off.Step up to conversations that might clear the air or help you move to a solution.Educate yourself about the problem, then step back.Take actions to keep your spirits up (self-care, breaks, walks…)Make connections and do satisfying activities you’ve put off.Step up to conversations that might clear the air or help you move to a solution.Guided meditation to prepare for a difficult conversation (8-minutes)Look for opportunities for self-discovery.?People often learn something about themselves and find they have grown as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, a greater sense of strength even while feeling vulnerable, an increased sense of self-worth, a more developed spirituality and heightened appreciation for life. What can I anchor myself to in the face of struggle?What can I learn about myself in the face of struggle?Am I committed to connecting with the people in the boat with me?Committing to them can create clarity and resilience.What can I anchor myself to in the face of struggle?What can I learn about myself in the face of struggle?Am I committed to connecting with the people in the boat with me?Committing to them can create clarity and resilience.Nurture a positive view of yourself.?Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.What expectations can I Iet go of?What fears can I let go of?What beliefs can I let go of?What expectations can I Iet go of?What fears can I let go of?What beliefs can I let go of?Keep things in perspective.?Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion. Can I find a humorous angle to this? What would a witty friend say about it?Is there something I need to learn here? What does the situation look like from the other side of the table?Will this matter in 3 months? 3 years?Is there something I need to learn here? What does the situation look like from the other side of the table?Will this matter in 3 months? 3 years?Article: 10 Tips to Manage Your WorryingMaintain a hopeful outlook.?An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.What do I want? Can I really see it and describe it?Optimism is contagious. Am I spending time with optimistic people? Can I use my optimism to create a more hopeful outlook at work?What do I want? Can I really see it and describe it?Optimism is contagious. Am I spending time with optimistic people? Can I use my optimism to create a more hopeful outlook at work?Article: 7 Ways to Become a More Optimistic PersonTake care of yourself.?Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.Take a Self-Compassion Break. This 5-minute practice helps you experience the three parts of self-compassion: mindfulness, common humanity, and self-kindness.Relax with the Pool of Light audio meditation (6 minutes).Calm the restless or self-critical part of your mind with the Monkey Mind meditation (7 minutes).Take a Self-Compassion Break. This 5-minute practice helps you experience the three parts of self-compassion: mindfulness, common humanity, and self-kindness.Relax with the Pool of Light audio meditation (6 minutes).Calm the restless or self-critical part of your mind with the Monkey Mind meditation (7 minutes).Adapted from “The Road to Resilience,” American Psychological Association ................
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