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The following is adapted from a presentation by Dr. Rachel Thibeault, an Occupational Therapist who has studied resilience for 25 years.
What is resilience?
There have traditionally been two common ways to look at and define resilience:
The first is believing that you are able to take on and resist any challenge. When something challenges you and you are unable to resist it, feelings of being overwhelmed with stress, anxiety and adversity, may occur. You can’t move forward, and no longer know what to do because you were previously able to resist it. This compromises your recovery.
The second definition is understanding that resilience is an ever-changing process, and when challenges are thrown your way, you accept them. You understand that it is perfectly normal to have overwhelming feelings of stress and adversity, and that these feelings can change. Understanding these feelings allows you to gather the resources you have collected to steady yourself and bounce back.
Here are some practical strategies that can help build resilience for your mind, body, and soul:
1. Change the way you think about resilience
The first strategy is to change how you think about resilience. It’s not just being able to resist anything that comes your way, because when something challenging does occur, you will be thrown off balance. Think of resilience as a state of mind and understand that it is flexible and changing. Acknowledge that it is normal to experience fear and anxiety. Give yourself space and embrace who you are.
2. Try to improve your sleep
Sleep is a key factor in enabling your physical self to build and maintain resilience. Sleep is the foundation of good physical and mental health and lays the groundwork for how you will feel for the remainder of the day.
Some strategies that can help improve your sleep:
- Limit your screen time (more information below).
- Don’t drink caffeine at least 6 hours before bed.
- Read a book, listen to audiobooks/podcasts, do a puzzle.
- Try to do short mindfulness or body screening exercises.
- Take a warm bath/shower, or do some light stretches before bed (nothing too strenuous).
3. Reduce your screen time
Too much blue light can be damaging to your eyes, particularly before bed. Make sure to dim any light from your phone, computer, or TV at night. When you are taking breaks throughout the day, avoid using electronics to rest your brain and eyes.
Instead, try to do other activities like cooking a meal, listening to music, going for a walk, exercise – anything away from a screen. Use a timer or an app to limit how much screen time you use to keep yourself accountable.
4. Manage your emotions through RAIN
When faced with times of crisis, unpleasant emotions can be difficult to deal with. Instead of choosing to avoid or ignore them, try to pay closer attention to them in order to decipher and manage your emotions.
The RAIN technique can be an effective way to accomplish this:
R – Recognize what’s going on around you.
A – Allow for the experience to be there as is.
I – Investigate with interest and care. Observe the emotion and see what is triggering it, what can help you decrease it and do it without putting judgment on yourself.
N – Nurture your inner self with self compassion. Don’t judge yourself, embrace what you’ve done, and congratulate what you have accomplished.
5. Do some cleaning and tidying
Your emotions, anxiety, and routines are in chaos and you need order restored. Scientific evidence has shown that if you turn to cleaning and tidying occupations, it triggers the dopamine in your brain to help re-center yourself!
If you’re not a fan of cleaning, try doing it in small steps, such as:
- Always making sure your pencils and papers are put away.
- Picking up a single piece of clothing and folding it every time you enter your bedroom.
- Making your bed in the morning.
- Doing 5-minute tasks. If you see something and it can be done in 5 minutes, just do it!
6. Adopt a compassionate stance
Compassion and self-compassion can stabilize your mood and the emotional turmoil you may be experiencing. When incidents throw you off balance, compassion acts as the weight that brings you to the center. If you are you or someone you know is having a hard time, try to think: “what kind of comfort or well-being can I offer now, no matter how minimal?” Practicing kindness and compassion for others, and for yourself can areas of the brain that are associated with gratification.
7. Make one or two micro-resolutions
Micro-resolutions aim to target the reflex areas of the brain instead of the decision-making areas. You want to start making these gestures automatic, simple, and easy. These actions need to be explicit, have immediate pay off, be personal to you, and resonate positively.
Here are some small micro-resolutions you can try, which include some of the strategies mentioned previously:
- Limit your leisure screen time.
- Meditate 10-15 minutes a day
- Practice the RAIN guidelines for emotion management
- Clean up when feeling tense or out of sorts
- Change your inner speech from suffering to comfort and kindness.
Integrate the steps that most resonate with you and begin applying them to help build your resilience! If you’re not sure what kinds of coping strategies you are currently using to build resilience, this blog post can help.
To schedule an appointment, contact a pt Health clinic near you or book an appointment online.
This blog originally appeared on Lifemark.ca and was written by Debra Vieth-Morse, B.Sc. O.T. Reg. (N.S.), Occupational Therapist
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