Photo credit

“We're hearing a lot about resilience these days and we need it more than ever. Unfortunately, however, much of the advice given isn't always helpful. Often, it's even overwhelming or impractical.

Here are 9 small habits to improve your strength and resilience. These small actions may seem inconsequential but they can make a big difference.

1. Savor the moment.

The best things in life are often found in the small moments of pleasure and connection. Your first cup of coffee, a child's hug, or appreciation of a blooming flower. We all have these moments even in the midst of the most challenging circumstances. Looking out for the small enjoyable moments that occur throughout the day promotes positive emotion and interrupts negative rumination.

2. Focus on positive emotion.

Thankfully you don't have to wait for positive emotion to come naturally. You can induce positive emotions by watching something cute or funny, turning your attention to something or someone you love.

3. Take a deep breath.

This timeless advice is rooted in science because our breath is the quickest way to bring our nervous system into relaxation. Breathing slowly and deeply also ensures that oxygen reaches our brain and muscles. When practiced over time, deep breaths enhance cognitive and psychological flexibility.

4. Do something menial.

While the way we think can influence the way we feel and act, the opposite is also true. In actuality, these loops are the result of the complex interplay between thoughts, emotions, goal-directed behaviors or actions, and imagination. We can change our moods and thoughts indirectly by taking action. When you're feeling unmotivated pick any small, even micro, action, even one completely unrelated to your goals.

5. Play a little.

It may seem self-indulgent when you've got too much to do but a short play break can work your brain in different ways which can help you stop worrying and instead better access your creativity and problem-solving capabilities.

An app, word game, puzzle, or craft will do, as will throwing a ball in the air, or shooting a few hoops. Anything you find fun for 15 minutes or so will give the needed boost.

6. Counter a negative thought.

We're often brought low by our own negative thoughts. Try countering negative self-talk that you become aware of with a statement of self-compassion. Simple statements to yourself like “you're doing your best,” “this is hard,” or “everyone makes mistakes” can lift your mood and give you the energy to keep going.

7. Take a brain break.

Taking a break from thinking is deeply restorative. One easy way to do this is to shift focus onto the senses by paying attention to what you see, hear, smell, taste, and touch or do body check-in (scanning your body for physical needs, or emotional manifestations).”

Read the whole article here

#Resilience #Well-being #Habits

💬 What can you say to yourself/or do when you’re having a tough time with a challenging skill or situation?