PRACTICE 4 : Building Resilience.
RESILIENCE |rēZILˈyəns | verb.
1620; "to spring back, rebound" or, "act of rebounding"
1. the power or ability to return to the original form, position, after being bent, compressed or stretched; elasticity.
2. ability to recover readily from illness, depression, adversity, or the like; buoyancy.
1824; "elasticity" | from the Latin resiliens, present participle of resilire "to rebound, recoil," from root -salire "to jump, leap, spring, or bound" and prefix RE- "again" that is, "to jump, leap, spring, or bound again"
3. the capability of a strained body to recover its size and shape after deformation caused especially by compressive stress.
4. an ability to recover from or adjust easily to misfortune or change.
The American Psychological Association:
TEN WAYS TO BUILD RESILIENCE
1. MAKE CONNECTIONS : Good relationships with other people is important. Accepting help and support from those who care about you strengthens your resilience. Becoming Active in your community. Redirect your focus to assist others.
2. 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 into the horizon and beyond the present to how future circumstances may be improved. Notice any subtle ways you may already feel improved.
3. ACCEPT CHANGE AS 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 can.
4. MOVE TOWARD YOUR GOALS : Develop realistic goals. Do at least one action regularly, cultivate healthy discipline. Small accomplishments enable you to move in the direction of your goals. ASK YOURSELF, "What is one thing I know I can accomplish today that will help me move in the direction I want to go?"
5. TAKE DECISIVE ACTIONS. Act on adverse situations as much as you can . Take decisive actions, avoid detaching completely from stresses and wishing they would just go away.
6. LOOK FOR OPPORTUNITIES FOR SELF DISCOVERY : Many people who have experienced tragedies discover that they have grown in some respect, and often learn something about themselves in the process. They report greater sense of strength even while feeling vulnerable, increased sense of self worth, more developed spirituality, and heightened appreciation for life.
7. NUTURE A POSITIVE VIEW OF YOURSELF : Developing confidence in your ability to solve problems and trusting your instincts supports building resilience.
8. KEEP THINGS IN PERSPECTIVE : Even when facing painful events try to consider the situation in a broader context and keep a long term perspective.
9. MAINTAIN YOUR HOPEFUL OUTLOOK : Optimism is a attitudinal muscle. It requires your attention and commitment to build up. Once you have, an optimistic outlook enable you to expect that good things will happen. Try visualizing, or connecting to the feeling of what it is you want, rather than worrying about what you fear.
10. TAKE 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 keeps your mind and body clear to respond appropriately when faced with a stressful situation.
ADDITIONAL WAYS TO BUILD UP YOUR RESILIENCE INCLUDE, TAKING 5-10 MINUTES EVERYDAY TO WRITE IN YOUR JOURNAL, MAKE NEW MEMORIES, COLLECT YOUR GRATITUDE, ACKNOWLEDGE WAYS YOU ARE BREAKING THROUGH YOUR BREAKDOWN, MAKE ART, MEDITATE, CONNECT YOURSELF TO A PRACTICE OF PRAYER.
apa.org/helpcenter/road-resilience.aspx