How to build resilience?
Our six resilience boosts.
Mastering new challenges or overcoming crises – by dealing with unpredictable circumstances, we learn how to deal with stress and become more resilient. We believe that the goal is not to avoid challenging situations, but to learn how to quickly and intuitively maneuver our way out of these situations. We present six ‘Resilience Boosts’ that help you become more mindful and resilient in your everyday life.
Mental processes determine our lives, and the way we interact with each other as well as with our environment. In other words: Our thoughts influence how we feel and how we perceive our reality. If we have better control over our thoughts, we are less influenced by our emotions. As a result: We are able to deal with challenges in a calmer and more controlled way. In addition, increasing resilience means that we act more consciously, communicate more clearly and increase the efficiency of our work.
Feel your emotions and act consciously
Where and how do we start building our resilience? When complex mental processes take over and emotions determine our actions. In such situations it is crucial to build awareness of what is happening inside of us and getting more aware of the subconscious patterns that are emerging. The next step is then to learn to feel our emotions and build the capacity to act consciously instead of just acting them out.
Raise awareness – without yoga, meditation & others
At this point, we could now introduce practices to train consciousness, like meditation or yoga. We are confident that these practices are well known.
While we often lack the time or the discipline to do so, we want to emphasize the importance of practicing mental skills day by day. That’s why we gathered and summarized simple methods to increase our consciousness at work. With each of the exercises below, we as a team were getting better and more conscious about dealing with stress.
Our six ‘Resilience Boosts’ that support mindfulness in your everyday life:
Resilience Boost #1: STOP Approach (Stop, Take a breath, Observe, Proceed)
At any given moment, Stop: Pause what you’re doing and take a break. Then, take a breath: Breathe as calmly as possible. Try to find yourself in the moment. Next, observe: Observe what is happening around you, and within you. What are you thinking, and what are you feeling? Last, proceed: Continue your activity. What reaction or response would be helpful to the current situation?
Resilience Boost #2: Conscious Breathing
Focus on your breath and count your inhales and exhales. Mindful breathing can help you feel calmer and reduce stress. Try focusing on one point, breathing in for four seconds and out for six seconds . Feel your belly expand and your lungs fill with air. Try this for a few minutes, ideally repeating it 11 times. You can practice this anywhere and anytime! More ideas for mindful breathing here.
Resilience Boost #3: Write down your feelings
Take some time to reflect on your emotions. Write down your thoughts and feelings without worrying about the wording. It’s not about what and how you write, but about stopping and taking time for yourself. Reflect on how you’ve overcome negative feelings in the past. What have you learned, and how have your experiences made you the person you are today? You’ll be able to let go of negative feelings and become more aware of how to deal with and use them.
Resilience Boost #4: Daydreaming
Find a quiet place where you will not be distracted (could be in the public transport or while walking). Let your mind wander. Unlike meditation, the goal is not to clear your mind. The purpose is to let go of any focus. Instead, let your mind wander and see where they take you. Daydreaming encourages creativity and problem-solving skills.
Resilience Boost #5: Digital Detox in everyday life
Taking a break from technology can help you strengthen personal relationships and improve your mental health. In meetings, try turning off your phone and leaving your laptop behind. This will help you focus on the person in front of you and be more present in any conversation. Additionally, make a conscious effort to separate your work and personal life by not checking emails after work hours or on weekends.
Resilience Boost #6: Conscious Breaks
Taking regular breaks throughout the day can help you recharge and maintain a healthy work-life balance. Set aside 10-15 minutes at least once or twice a day to step away from your work and get some fresh air. Going for a walk in nature, if possible, can be particularly beneficial. Also, make time each day to do something you enjoy, whether it’s a regular activity or something more spontaneous with your colleagues.
The nice thing about the ‘Resilience Boosts’ is that they can be easily integrated into your daily routine and combined with each other. Take it one step at a time and don’t overwhelm yourself. You can’t do it wrong – the important thing is to take a moment, to pause and be mindful of your surroundings. You’ll get better at it every time – we promise.
Our team uses and recommends the following apps:
- 29k – App for promoting mental health, well-being and inner development.
- Open – Online studio for yoga, meditation and breathwork
- Gratitude – Gratitude journals for practicing gratitude in your everyday life
Do you have a question about the boosts, or would like to talk about resilience with me? Feel free to reach out to me at 076 417 88 16 or david@artsnext.ch.