Life happens but you can learn to bounce back from stress and build resilience. Reframing challenges can make a big difference in how you keep your head above water while rising to whatever obstacles you may be facing. Below are 5 tips to enhance your resilience against stressful situations.
Rest and digest
When bad news or overwhelming thoughts trigger a ‘fright and flight’ response, seriously take a deep breath, and hold it. Breathing correctly and deeply restores our body to a state of ‘rest and digest’ where you can think clearly, calmly, and best assess the situation you find yourself in.
- Inhale deeply through your nose and hold that breath for 4 counts, then exhale for 8 counts through your mouth emptying your lungs of the ‘old’ air. Repeat this type of breathing 5 times and you will feel your body relax.
Slowing your breathing down to six controlled breaths per minute through the nose reduces your heart rate, widens blood vessels, lowers stress, and promotes calm.
In this state of ‘rest and digest’ you are far better equipped to respond to the situation and not simply react.
Let nature inspire
Going for a walk in nature can help in building resilience against stress. Studies have shown that simply taking a walk in nature (not an urban environment) can significantly lower anxiety, sustain a positive mood and even enhance memory. Taking in the beauty of nature’s landscapes can inspire an experience of awe. Psychologists have research that suggests that experiences of awe slow our perception of time, which is the opposite of what happens with stress. By allowing yourself to slow down to the present moment you enhance your well-being and decrease stress.
Connecting with your ‘village’
It’s important to socially connect with friends and family, and to have people that you can confide in. Having a caring and supportive network around you acts as a protective sounding board during times of crisis. Your tribe could be formed any place that likeminded individuals get together. Think of joining a hiking club, tennis club or dance class. While grabbing a cup of coffee with a friend won’t make your problems go away, the load is often lightened as you are able to share your feelings, get support, get a different point of view and brainstorm potential solutions.
Look for the silver lining
At the heart of embracing change is the ability to be flexible in one’s mindset and one’s manner of doing things. People who allow themselves to be flexible are far better equipped to respond when a crisis arises. Resilient people often use stressful situations as opportunities, whereby they can adapt and thrive.
Go for goal
When you find a stressful situation becoming overwhelming, take a step back to simply assess the facts that are before you. Brainstorming a few possible solutions will help you cope and be more productive. Take the list of ideas that you have brainstormed and break them down into practical and manageable steps, setting mini goals that are achievable. Actively working on solutions will help you to feel more in control of your situation as you proactively see your goals become a reality.
Resilience is built up over time. The ability to bounce back, try again and learn from the past moulds a resilient person. Building resilience in everyday life is key for enjoying good mental and physical health.
Date Published: 20 October 2023
