Everyone encounters adversity at some point in their lives. Life challenges come in many forms including trauma, stress, fear, shame, and betrayal. Some people conquer adversity and come out stronger, while others crumble and sink into depression.
You may be wondering:
How can I build resilience so I can manage life’s ups and downs with a more positive outlook?
The Greater Good Science Center has compiled several research-based resilience practices and exercises to foster kindness, connection, and happiness. Below is a list of five techniques to confront emotional pain in a more healthy and productive manner.
1) Write your narrative.
When something bad happens, our initial reaction is often to ruminate, in other words, mentally rehash the pain over and over again. Instead of helping us recover, this process brings us farther from healing and growth.
One more productive way to handle negative experiences is to journal. Writing down your feelings can help defuse negative emotions, give you a greater sense of control, and provide new insights into your challenges
2) Confront your fears.
If you have a fear that is holding you back, try confronting it slowly.
For instance, if you get nervous about public speaking, start by talking more in meetings. Then you can progress to giving a toast at your friend’s engagement party and eventually work up the courage to deliver that presentation in front of a large audience.
3) Foster self-compassion.
Instead of mentally beating yourself up when you experience a setback, or wondering if you’re the only one who feels this way, confront your suffering with an attitude of warmth and kindness.
Without judgment or analyzing, say to yourself, “I feel hurt,” or “this experience was stressful.” Acknowledge your state and give yourself permission to feel.
4) Practice mindfulness.
Our most painful thoughts are usually about the past or future. Mindfulness brings us back to the present and offers a way to deal with negative emotions that arise.
Click here to read more about mindfulness.
5) Forgive.
Resentment and grudges have been shown to be damaging to your emotional and physical health. Often, we hold onto feelings of hurt and anger because we feel the one who wronged us does not deserve our forgiveness. Cultivating forgiveness doesn’t mean letting the offender off the hook; letting go allows you to free yourself from the burden of negative feelings and move forward towards a happier future.
Reach out today to build resilience
For more tips and strategies to build resilience, contact Jennifer in Culver City today. Call now to schedule a complimentary consultation, or just fill out the contact form and click Send.
This post was based on an article by Kira Newman.