4 Ways To Strengthen A Resilient Mindset Amidst Adversity

How to navigate the challenges of your life? If I had to sum up in one sentence what I have learned from sitting with so many patients in my office over the course of 25 years, it would be this: More than anything, the human spirit is remarkably resilient. Pandemic year has only reinforced that realization for me.

Resilience is โ€œthe process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress.โ€ What research has shown us about resilience is that it isnโ€™t an extraordinary quality but one that is accessible to all of us,* and in fact it can be learned and strengthened.

One of the things that we know about facing stress is that the mindset we adopt and our reflection on what we can learn from a difficult situation can help us cope more effectively. In fact, even in the face of significant trauma, research shows that many people experience something referred to as post-traumatic growth*โ€”positive growth that involves new ways that they view themselves, their lives, and the relationships around them.

Resilience

This has been a year of extraordinary challenge, stress, adversity, and for many, even traumaโ€”from losing loved ones, to separation and not being able to see those we love, to loss of our โ€œnormalโ€ life as we knew it, to loss of jobs and financial hardships that so many have endured. We have had to adjustโ€”have been thrown into coping with circumstances that would have, prior to this, seemed unfathomable.

While there is hope on the horizon with vaccines starting to be administered, I realize some of the most challenging months still lie ahead.

Here are 4 things to reflect on that might help you strengthen a resilient mindset in the midst of challenges

1. Focus on what you can nurture, not what you โ€œneedโ€ to change.

While the new year is typically a time for resolutions, goal-setting, and considering changes we want to make, this year feels markedly different to me. Many people are exhausted, overwhelmed, and anxious with the ongoing uncertainty of things, and the idea of focusing on change feels for many like one more thing that there isnโ€™t energy for. Instead, a more helpful approach at this time might be to focus on what you want to nurture, that is already here. How might you nurture yourself, connections with those you care about, and/or engagement in meaningful activities?

if you want to change, then change .

Questions to Consider:

What is it that you are already doing to take care of yourself? Make a point to take noticeโ€”do you feel best on days when you go to sleep earlier, go for a walk, call a friend, etc.? How might you invite more of that into your life?

What helps bring you into connection with others that feels most nourishing for you (e.g., Zoom calls, phone calls, outdoor walks, online groups), and how might you make a point to check in with yourself on a regular basis to make sure you are getting enough of this?

What activities do you already engage in that give you a sense of meaning, and how might you continue bringing this into your life? (For example, my friend, who gets great pleasure from gardening, is looking into indoor gardening during these long, winter months in New England.)

Also, read 15 Traits of A Mentally Strong Woman

2. Increased clarity of values.

I have heard from many people that this pandemic has been an opportunity to consider, re-evaluate, and clarify values and what is most important to them. For some people, having to be at home for extended periods of time has been a chance to reflect on ways they might want to slow down more (commute less, run around less frenetically), or spend more family time together (such as making it a point to eat together more often), even after the pandemic.

One of the things I have found so comforting during these difficult months has been spending more time in natureโ€”realizing how deeply restorative it is for me.

Questions to consider:

How has this pandemic helped you to recognize some of the things that are most important to you and some of the things that maybe you thought were important but that you can live without?

What is one thing that you may not want to changeโ€”even after this pandemic is over? (For me, having a weekly extended family Zoom call has helped me appreciate connecting to the family I donโ€™t always see and is something I definitely want to continue going forward, pandemic or not.)

3. Discovering inner resources.

If anyone had ever told me on March 1, 2020, how the next 10-plus months would look, I would have surely thought to myself, โ€œI donโ€™t know how I would ever possibly handle that. That sounds unbearable.โ€ But having endured this, I have learned a thing or two about what helps me cope.

I have, more than ever, put my own tools into practice that I teach others, to help me find calm when I am gripped by strong fear, and to find my way back to the present moment when my mind is running away with ruminative thoughts. In my psychology practice, my patients have discovered that they have tremendous inner strength, courage, and adaptability that they didnโ€™t realize they had access to.

Questions to consider:

What is one thing you have done that has helped you cope through these challenges, that has supported your well-being? What is something that you learned about yourself, about your own strength or courage, that you may not have realized?

Also read How You Can Protect Your Inner Self and Emerge A Stronger Person

4. Greater compassion.

Despite everything our world has been through and the tremendous losses and adversities people have faced, the desire to help others and the outpouring of compassion has been enormous. From making signs to cheer on essential health care workers, to helping neighbors in need, to organizing support on community and global levelsโ€”for many, it has brought out the best in us. This time of challenge has activated our innate caring system, and with itโ€”kindness, compassion, and a strong sense of common humanity (that we are all in this together).

Compassion Is Not A Relationship

Questions to consider:

In what way has your heart opened up during this past year? Touching into your own capacity for kindness, compassion, and caring, what has this, or does this current situation, inspire in you? (It could be something simple like making an extra effort to express appreciation to the grocery clerk, or taking a moment before eating to appreciate all the people who made your food on your table possible, or checking in on your neighbor who lives alone.)

My father recently came home from the hospital and the outpouring and generosity from the neighbors dropping off meals has been truly heartwarming. Sometimes one may not realize the impact that even small gestures of care can have on those on the receiving end.

Also read How To Discipline Sensitive Children? 5 Science-Backed Strategies

While there are many aspects of our life circumstances that we donโ€™t have control over, being able to focus on choices we do have can help us cope, even with great difficulties. Fostering a resilient mindset is one way to do this. It doesnโ€™t mean we donโ€™t feel pain and suffering, but it does offer just a bit more ease as we navigate through our challenges.


Written by: Beth Kurland, Ph.D
Originally appeared on: Psychology Today
Republished with permission
Ways To Strengthen A Resilient Mindset Amidst Adversity pin

— Share —

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

Am I Motivating Myself or Just Pushing Myself?

Motivation Myself or Pushing Myself Redefining

Am I truly motivating myself or just pushing too hard? Andrea asks a reflecting question if itโ€™s inspiration or unrelenting pressure. Let’s find out more about it!

Personal Perspective: The bracelet is inscribed โ€œKeep Going.โ€ Can I?

Motivating Myself Or Pushing Myself?

This bracelet inscribed โ€œKeep Goingโ€ was originally meant to inspire me because last year was a t

Up Next

Things People Learn Too Late In Life: 7 Eye-Opening Life Lessons

Things People Learn Too Late in Life Eye Opening Life Lessons

Life is full of unexpected events and sometimes there are things people learn too late. Though some lessons come with age and experience, as time goes by, we often wish we had known some important truths sooner.

These moments of truth can be very shocking as well as transformative, they help us live authentically, appreciate what truly matters, and make the most of our time. Below are seven crucial life lessons people learn too late and can still change the way they approach life.

7 Things People Learn Too Late In

Up Next

Anger and Emotions: What’s Really Setting Us Off?

Anger and Emotion Whats Really Setting Us Off

Ever wonder whatโ€™s really fueling your anger and emotions? Discover how a mindful approach can help you regain inner peace in your life!

Taking a mindful approach to exploring why we are angry.

Key points

Anger is a secondary emotion.

Anger is a warning sign that lets us know there is an issue to address.

Knowing what we are feeling will help us to address the source of our anger.

Anger can hit us when we least expect it. There are some people who get angry and not know what they are angry about. The

Up Next

How I Hacked My Personality: Steps To Be The Better Version Of Myself

How I Hacked My Personality

Can we truly reshape our personalities for lasting change? Discover Dr. Shannon Sauer-Zavala’s article “How I hacked my personality” and learn how small shifts in mindset and behavior can lead to meaningful transformation in your life.

A Personal Perspective: Science-backed strategies for intentional trait change.

Key points

Research suggests that personality changes over time.

We can speed up personality change by taking intentional action.

Changes that are reinforced by the environment are easier to maintain.

Up Next

Women Empowerment: The Rebecca Effect in “Ted Lasso”

Rebecca Effect In Ted Lasso Women Empowerment

Can women turn negative experiences into empowerment? Discover the โ€œRebecca Effectโ€ from Ted Lasso and transform your personal trials into powerful self-acceptance!

Personal Perspective: Empowering women to transform shame and betrayal.

Key points

“Ted Lasso” inspired with imperfect, endearing characters whose trials and transformations mirrored our own.

The โ€œRebecca Effectโ€ is the empowerment and transformation possible when we have been oppressed or shamed.

The “Rebecca Effect” is the process through which women embrace themselves in totality.

Up Next

The Healing Power of Emotional Tears

The Healing Power of Emotional Tears

Ever wondered why we shed emotional tears? Tears serve a healing purpose. Explore how it plays an important role for our well-being.

Emotional tears are an expression of our shared humanity.

Emotional tears, expressed by children, teens, and adults, are a universal experience observed across the globe. Emotional tears play a healing role, leading to our emotional and physical well-being. This post explores the value of emotional tears and the importance of presence and support from family and friends during unexpected

Read More Here: โ€œWhy Am I Always On The Verg

Up Next

10 Important Weekly Reflection Questions You Need To Ask Yourself

If you feel stuck and want to keep track of your goals every week, then weekly reflection questions can really help you. Weekly reflection questions can help you check in with yourself and make sure youโ€™re headed in the right direction. These are the questions you need to ask yourself every week to keep growing and moving forward.

Have you ever had a week with so much going on that you end the week feeling overwhelmed and exhausted? I know I have been there. Sometimes, the week goes by so fast that itโ€™s over before I know it, and there is no time left to process it.

A weekly reflection can help evaluate if what you are doing is working. It fosters self-growth. So, pull out that weekly reflection journal and answer the weekly reflection prompts below.