If you read my first blog post of 2019 you’ll know that my word for this year is Resilience. Resilience can be defined as the ability to cope with and rise from all of the challenges, problems and set-backs that life throws at us and come back stronger. When we develop our skills and personal strength we are able to handle our difficulties more easily and this can improve our mental health. As part of my self development work in my Miracle Morning sessions, I’ve spent time reading online articles and a range of books on developing resilience. I’ve also written lots of tips and ideas in my bullet journal. Today’s blog post is a summary of what I’ve learnt in the first few months.
Try to remain optimistic
It can be difficult to remain optimistic when faced with challenges in life but maintaining a hopeful outlook is an important part of resilience. Try to have a positive mindset and encourage thinking such as ‘it’s not the end of the world’ and ‘things will get better’. Remember that set backs are temporary and remind yourself that you are strong and that you have the skills and abilities to face your difficulties.
When negative thoughts pop into your head, try to replace them with something more positive such as ‘I have lots of friends who will support me through this’, ‘I am good at solving problems’, ‘I never give up’, ‘I am good at my job’ etc. Also, choose to see challenges and bad experiences as an opportunity to learn. Ask yourself ‘What can I learn from this situation?’, ‘What is this trying to teach me?’ ‘What positives can I take from my experience?’.
Mindfulness is all about awareness of the present moment – our thoughts and feelings and the world around us. It involves the use of techniques such as meditation, breathing and stretching exercises and can help you to stay calm and in control of your emotions.
When practising mindfulness you begin to notice how thoughts come and go in your mind. You learn to accept these thoughts without judgement and develop your ability to let them go. In addition, you are able to tune in to what your body is telling you and notice signs of stress and anxiety so that you can release tension as you meditate.
It’s really important to have people who you can turn to at times of need. Building and nurturing constructive relationships with positive and supportive friends, family and colleagues is an essential part of wellbeing and staying resilient. They can provide a listening ear, positive encouragement, advice or help you celebrate your achievements. Having a good support system in place has also been shown to boost self esteem, confidence and better self image.
If you feel you need to widen your support network, there are many opportunities to do so either in your local community or through online groups. Try your local library, community centre or college for clubs and classes or try to find out about volunteering opportunities in your fields of interest.
A resilient body
We’ve all heard the expression ‘healthy body, heathy mind’ and keeping yourself well is another key part of resilience. Try to eat regularly and make sure you get plenty of good for you fruit and veggies in your diet. Find a type of exercise that you enjoy (personally, I love countryside walks and dancing), and schedule in a time for this each day. Also, remember to take time out to relax and recharge. It’s not self indulgent to schedule in some me time each day, it’s a key part of coping with our busy and stressful lives.
Good sleep is also vital for a healthy lifestyle and better mental health. Try to develop a good relaxation routine each evening – listen to some calming music, dim the lights, meditate or have a warm bath. Many people recommend writing in a journal as a way of putting the day to rest so that you don’t have lot of thoughts buzzing around in your head when you climb into bed. If you want to learn more about this technique click here.
Ideas to try in your bullet journal
- Create a positive affirmations page and read them every morning. Examples of affirmations include ‘I am strong’, ‘I see the bright side in all situations’, ‘I radiate positive energy’.
- Add some of your favourite positive quotes to your weekly plan.
- Write a list of ways to reward yourself for your achievements such as ‘have a relaxing bubble bath’, ‘paint your nails’, ‘buy yourself some planner stickers’, ‘treat yourself to your favourite bar of chocolate’ etc.
- Practise gratitude by keeping a one line a day log where you write in something you are grateful for on that day. You can include anything you want such as ‘
- Make a ‘Things That Make Me Happy’ page and use it to remind you of all the good things in your life.
- Produce a list of creative activities that you enjoy and find the time to schedule at least one of them into your busy week. Getting involved in art and creative tasks has been proven to reduce stress.
- Keep a daily journal in which you evaluate your day. It will help you to focus on the positives and any challenges that you met. You can also use your journaling as a space to assess your issues and any ideas you may have for solving them.
I hope you find these tips useful. If you have any further ideas for staying resilient, please share them in the comments below.