3. Support networks
Good relationships with close family members or friends are important. Chatting to friends about the things you find difficult can help you keep things in perspective and can help you feel more positive and less isolated. You can do the same for them. Laughing and smiling with them will also produce hormones that help you to relax.
8. Be decisive
Don’t bury your head in the sand! Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.
4. Be positive
An optimistic outlook enables you to expect that good things will happen in your life. Try visualising what you want, rather than worrying about what you fear.
20. Be grateful
Spend a few minutes each day to consciously pay attention to the positive things in your life that you may have started taking for granted (people, possessions, places, things). Increasing gratitude in your life will help to boost your resilience levels.
19. Learn from all your experiences
Resilient people learn from all their experiences, whether good or bad. Try to ask yourself positive questions such as “What is useful here?” or “What are my available choices?” as opposed to judgemental questions such as “What’s wrong?” or “Who’s to blame?”
5. Dealing with crisis
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 these events. Resilient people tend to find some positives in even the worst of circumstances.
13. Give yourself a break
Learning to be kinder to yourself can help you control the amount of pressure you feel in different situations, which can help you feel less stressed.
Copyright © 2016-2019 LBJ Solutions UK
12. Take care of yourself
Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.
11. Keep things in perspective
Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion.
1. Understand your strengths
Research has shown that understanding your strengths, and using them effectively, can help enhance your overall wellbeing by helping you to better manage and overcome problems. Resilient people know their strengths and when and how they use them. Take the VIA Character Strengths free survey to find out what your Signature Strengths are https://www.viacharacter.org/survey/Account/Register
23. Be more organised
Starting with a simple to-do list will help create more organisation in your life. Once you have a list you can begin to prioritise where you want to spend your time. We all have the same hours in the day, week and year, so use them wisely and begin to build some time in for you!
24. Sing and dance
Sing and dance like no-one is watching (even if they are watching, they will probably be jealous of how much fun you are having!). Even a couple of minutes dancing around the kitchen will realise ‘feel good’ hormones. Go on – give it a try!
7. Make things happen
Develop some realistic goals, they don’t need to be huge life changing goals. By taking lots of small steps and making small changes, you will eventually begin to benefit from the changes. Ask yourself, "What's one thing I can accomplish today that helps me move in the direction I want to go?"
15. Reward yourself
Rewarding yourself is key to self-care; even small things like finishing a piece of work or making a decision. It does not need to be an actual reward, you could simply tell yourself "well done".
2. Identify stress
Everyone has different ways of dealing with stress. Knowing the signs of stress and how it impacts on you will help you begin to deal with it. Don’t get caught up in believing that these feelings are normal; develop a range of ways for dealing with stress.
18. Resolve conflicts
Although this can sometimes be hard, speaking to a manager, colleague or family member about problems in your relationship with them can help you find ways to move forward.
14. Be assertive
Practise being straightforward and assertive in communicating with others. If people are making unreasonable or unrealistic demands on you, be prepared to tell them how you feel and say no (be considerate of their needs too!).
Take time every day to understand what is happening and how it is impacting on you. When you take time to reflect, you often learn something about yourself and may find that you have grown in some respect as a result of your struggle with change or loss.
6. Accept change
Accept that change is a part of life; things change all the time and some things may no longer be available to you as a result of some situations. Accepting that some circumstances cannot be changed can help you focus on circumstances that you can alter.
17. Take a break
Even 5 minutes away from your normal routine can help you relax and feel refreshed. Going out into the fresh air and having a change of scenery, even if it's just for a short time, will help to boost your resilience levels.
21. Use humour
A good laugh, chuckle or giggle can release mood enhancing chemicals in your body which help you relax. Whether this is with friends or watching a comedy programme on TV, laughter is good for your soul!
22. Know when things are good enough
We can often beat ourselves up if things are not ‘perfect’; begin to recognise when you are falling into the ‘everything must be perfect’ trap and begin to realise that you can adjust your high expectations of yourself.
16. Be kind to yourself
Forgive yourself when you make a mistake, or don't achieve something you hoped for. Try to remember that nobody's perfect, and putting extra pressure on yourself doesn't help.
10. Be positive about yourself
If you tell yourself that you can’t do something or that you fail regularly, you will begin to believe that this will happen and often it will happen (self-fulfilling prophecy). Tell yourself you are brilliant and you will begin to believe it.