Resilience is an essential quality for helping you to navigate the huge range of challenges you may face through life. It’s not just about ‘bouncing back’ from adversity; regularly tuning into resilience levels can also help you to maintain a steady course through life's ups and downs.
In fact, is it really fair to equate resilience with bouncebackability? Sometimes, when life hits the hardest, the last thing we feel able to do is bounce anywhere, let alone forwards! If all you can do is check in with you resilience and allow yourself to feel whatever you are feeling, then that might just be good enough.
Regularly checking in with your resilience can help you stay grounded, adapt to changes more effectively and maintain your wellbeing. Yet what does this mean in practise and how can you get started, to develop a daily habit of checking in with your resilience?
Rate your resilience
Simple works. Begin each day by taking a moment to tune in with your physiology and the little signals that your brain is constantly firing throughout your body. Think of each signal as a message. What are they saying? Are you feeling…tired, hopeful, creative, weary, anxious? Give your resilience in that moment a score from 1 (low) to 10 (high).
The objective isn’t to immediately increase your score. After all, it would be unrealistic to magically move from a 3 to an 8. Allow yourself to accept your score and feel it without judgement. Give your day 100% of that 4, 6 or 9. Then, when you feel ready and able, perhaps do something consciously that will help to nudge your score up by a point or two.
Mindfulness
Mindfulness is a powerful tool for enhancing resilience. It involves staying present in the moment and observing your thoughts and feelings without judgment. You can practice mindfulness through activities like meditation, deep breathing exercises or mindful walking. Even spending a few minutes a day on these practices can make a significant difference.
For example, start your morning with a five minute mindfulness meditation. Focus on your breath, and if your mind wanders, gently bring it back to your breath. This simple practice can help you begin your day with a sense of calm and clarity, making it easier to navigate stress throughout the day.
Set a daily intention
Setting daily intentions can also help you stay focused and resilient. Unlike goals, which are outcome-oriented, intentions are about how you want to approach your day. Each morning, take a moment to set an intention for the day. It could be something like: “I will approach today with patience and kindness,” or “I will take breaks to recharge when I feel overwhelmed.”
By setting intentions, you create a mental framework that guides your actions and decisions, helping you maintain a resilient mindset throughout the day.
Download my ten point plan to build your resilience now
Physical activity
Physical activity is not only good for your body but also for your mind. Exercise releases endorphins, which can improve your mood and help you manage stress more effectively. Incorporate some form of physical activity into your daily routine, whether it’s a brisk walk, a yoga session or a workout at the gym.
Find an activity you enjoy and make it a regular part of your day. Even short bursts of physical activity can boost your resilience by enhancing your mood and energy levels.
Social connection
Social connections play a crucial role in building resilience. Make it a habit to connect with friends, family, or colleagues daily. These interactions can provide emotional support, offer different perspectives and help you feel less isolated.
Whether it’s a quick phone call, a text message or a coffee break with a colleague, these small interactions can have a big impact on your resilience.
Building resilience is an ongoing process that requires regular attention and care. By incorporating practices like these into your daily routine, you can create a resilient mindset that helps you navigate life’s challenges with greater ease and confidence. Resilience isn’t about avoiding stress; it’s about developing the capacity to thrive in the face of it.
Make checking in with your resilience a daily habit and tune in to how it can help you to deal with the challenges that come along.
