Increasing Resilience in Changing Times

By Robert “Bud” James, PhD

In today’s rapidly changing world we face unprecedented challenges. There are many stressors that can have a profound impact on our mental and emotional well-being. Consider how the global pandemic, political and economic uncertainty, and return to work mandates have stressed and impacted the workplace.

When experienced over extended periods of time, stress can wreak havoc on our body, memory, brain health, mental health, and can destroy happiness.

How does one effectively deal with these seemingly endless issues? We increase our resiliency.

Here are ten things you can do to increase your resilience:

1. 1. Identify your stress triggers. Once you know what stresses you, you can take steps to avoid or manage those triggers by changing a reaction to a measured response.
      What is a typical stressful situation for you that will likely happen again in the future?
   2. Find healthy ways to discharge pent-up energy and emotions. This might include journaling, quick exercises, meditation, yoga, spending time in nature, or creative expression.
      What could you do right now that would be a quick, healthy way to release some mental or emotional charge
   3. Use the power of choice to make better decisions. Use a more optimistic view of life’s situations and reframe them into your teachers. Learn from the past (don’t dwell on it) and make thoughtful choices that support your well-being.
      What is one small healthy choice that you could make right now?
   4. Increase your reservoir of resilience. This might include getting enough sleep, eating healthy foods, exercising regularly, and spending time with loved ones. Have fun stretching and expanding your envelope. This can range from taking a hike, to taking a yoga class, jumping out of an airplane!
   5. Practice mindfulness. Mindfulness is the ability to be fully present in the moment without judgment. It is a powerful tool for observing ourselves and others with compassion, releasing the past and the future.
      Take a deep breath and be aware of your feet on the floor, being behind your eyes, right here, right now
   6. Cultivate optimism. Optimism is the belief that good things will happen in the future. It is associated with a greater quality of life, better health, and increased longevity.
      What future experience could you reframe or see in a more optimistic light?
   7. Practice gratitude. Gratitude is the appreciation of what is good in your life. It is associated with increased happiness, better health, and reduced stress.
      What are three things you are grateful for at this moment?
   8. Manage change effectively. Change is a constant in life, and it can be a source of stress. However, there are ways to manage change effectively and to reduce its impact on our well-being. Increasing your resiliency is a powerful starting point.
      Identify one area of change in your life and ask yourself, “How can I see this differently? What do I need to learn to make this change easier to deal with?”
   9. Get enough sleep. Sleep is essential for our physical and mental health. When we are sleep-deprived, we are more likely to experience stress, anxiety, and depression. As we sleep, we heal our minds and bodies, and restore our reservoir of resiliency.
      Go to bed earlier tonight!
   10. Eat healthy foods. Eating a healthy diet with plenty of water can help to reduce stress, improve our mood, and increase our energy levels.
       Drink 16 ounces of water in the next two hours.

If you want to uplevel your ability to increase your coping skills, practice fun stress management techniques, and learn new ones, Memory Spring offers an 8-hour online course called “Enhancing Workplace Resiliency”. For more information on Increasing Resilience, click here.