Resilience is something every one of us has inside ourselves. We just have to figure our what aspects of ourselves we need to build into our character. Fostering positive emotions and behaviors can make you feel better overall and ward of depression. There is something about being happier, more optimistic that is incredibly protective. A recent study in The Clinical Journal of Pain showed that in a trial of 20,000 Army soldiers, those who had low optimism were 35% more likely to experience back pain and headaches, than were those with high optimism.
THIS IS HUGE!!! So, how do you cultivate optimism and resilience?
1. Set goals that are realistic, and visualize success. This gives a sense of accomplishment.
2. Change your perspective. Changing from a pessimist to an optimist is a conscious choice. There is always going to be an option that comes up, even if you feel like you’re out of options at the moment. That’s where perspective comes in. Finding something that you want to get up in the morning for, like a good cup of your favorite tea. Start the day with optimism.
3. Find humor in your situation. Laughter is the best medicine. Having a sense of humor can build relationships, and it reduces the level of inflammatory markers.
4. Practice gratitude. Being grateful for what we have rather than dwelling on what we have lost can promote healing and rejuvenation.
5. Pursue joy. Schedule something every day that you love. Talk to a plant, watch animal videos on social media. Find small moments of joy throughout the day, rather than waiting for an occasion.
6. Give back. Even if it is to tell someone you like their new haircut or their shirt, to opening the door for someone. Plan ahead and give someone a smiley note. Acts of kindness toward yourself count too, like a bike ride, or walk or reading a good book.
7. Emphasize your strengths. Write down a list of things about you, your intelligence, loyalty to friends, integrity or ability to adapt. Put the list somewhere that you will see it.
8. Adopt coping skills. Living with a limitation, pain (physical or mental), or an uncertain future can drown us, or we can choose to learn all we can about our circumstance, and how to foster self-efficacy…which is having the faith in your ability to problem-solve and succeed.
9. Expect the unexpected. Being prepared for a flair up, if you have arthritis or fibromyalgia, and having a plan to adapt your environment to be prepared when something does happen.
10. Gather a support team. A strong network of people to lean on when pain, or a circumstance comes up, helps us function and feel better.
11. Learn how to communicate effectively. For all of your allies to support you, they need to understand what you need. Having the ability to say “no” is powerful for self-care.
12. Be aware of the space you are living in. If you have a diagnosis, be careful not to live in that space. You are not your diagnosis. You are a whole person with lots of attributes to celebrate.
Experiment with these different strategies. What works for one person, does not work for everyone. We are all bio-individual. Our biology is unique to who we are. Focus on what works for you, spirit, mind, and body. You are so very worthy of good health, in your pursuit of wellness, and resilience.
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