How do I build resilience?
- Begin by asserting to yourself, “I am already resilient”.
- I am resilient because,
- I am excited about the future.
- I plan ahead.
- I think about the consequences of my and other’s actions.
- I like to think about the pros and cons of a plan.
- I make plans for the future and take concrete steps – for instance book travel six months ahead?
- I look forward to the next version of my personal device – phone/tablet/computer/video game?
- I look forward to the next book released by my favorite author?
- I get up and go about my day every morning no matter how bad the previous day was.
- I am resilient because,
- I can also add to my resilience by:
- Knowing what stresses me.
- Was it something that was said?
- Was it something that was not said?
- Was it a question that was unexpected?
- Was it something that was done?
- Was it something that was not done?
- Is it a problem that recurs?
- Knowing what stresses me.
- Figuring out what self-care activities help me the most.
- What physical activities help me? – Exercise, walking, sitting on the grass
- What psychological activities help me? – Journaling
- What emotional activities help me? – Laughter, crying, screaming, silence
- What spiritual activities help me? – Prayer, chanting, faith-based
- What relationships help me? – Specific family member, friend, spouse/partner, pet
- What work activities help me? – Completing a task earlier than deadline, tacking pending email, taking on a challenge
- What combination above helps me?
- What doesn’t help me?
- Tip: Consult your person-centered plan to answer the questions:
- What is important to you?
- What is important for you?
- Figuring out what self-care activities help me the most.
Tip: Use the following scale to name or number the feeling:
- If I feel between 8 and 11, use my five senses to distract from negative or anxious thoughts.
- Look at tomorrow’s or even the next week’s calendar.
- Take a deep breath (inhale four seconds by counting in my mind, hold and breath out).
- Squeeze a stress ball.
- Write or type a journal note.
- Know and internalize that “This too shall pass” is not just a saying.
