Resilience is our ability to deal with life’s challenges, and can be developed with brief practices. Here are five of my favorite ways to connect with resilience.
Note: This content is adapted from my interview article published by Authority Magazine. Read the complete article here!
Video
Five Ways to Connect to Resilience Key Take-Away Points
#1 Connect with your breath.
Practicing slow, deep breathing, especially extended exhales, activates our parasympathetic nervous systems, which are responsible for rest-and-digest functions and counter our fight-flight-freeze reactions.
To practice, find a space where you feel comfortable closing your eyes. Start by simply paying attention to your breath, noticing all the physical sensations that usually go unnoticed. Slowly and silently say to yourself, “This is my inhale, this is my exhale” as you inhale through your nose and exhale through your mouth. Consider placing your hand on your belly as a reminder to breathe down into the belly rather than up into the chest.
#2 Connect with others.
Quality relationships are one of the best predictors of our happiness and longevity and can lower our cortisol levels, a hormone associated with stress.
To practice, reach out to one person – a friend, co-worker, or family member – this week. Send your friend a text message that includes an old photo they’ll enjoy. Email your coworker and thank them for something they did that was helpful. Call a family member you haven’t spoken with in a while to see how they’re doing. None of these examples require more than five minutes, yet they can go a long way in boosting your well-being, which builds your resilience.
#3 Connect with the good.
When we give our attention to positive life experiences, it counters our negativity bias and can trigger the release of dopamine, the “feel good” hormone.
To practice, pause the next time you notice something enjoyable, no matter how seemingly small or insignificant. Give the experience more attention than you usually do by taking note of all the positive details of the experience. Incorporate your five senses by noting how it feels, what you smell, taste, see, or hear. Spend a few seconds basking in the good feelings associated with this experience. Consider why you are grateful for this moment.
#4 Connect with nature.
Research shows walking in nature can improve cardiovascular health, decrease stress, and leave us feeling refreshed, looking out at the horizon can turn off signals in our brains related to stress, and experiencing awe in nature helps us feel grounded and calm.
To practice, schedule time to connect with nature. This could be a walk outside, a trip to hike in the mountains, or a drive through beautiful scenery. If you work in an office, consider taking your lunch to an outdoor table. It could also be as simple as looking up from your computer and gazing out a window for a few minutes each hour. Try to look out to the horizon to engage your peripheral vision. You can also bring the outdoors inside by adding indoor plants or pictures of nature to your home and office.
#5 Connect with fun.
Play is an evidence-based way to improve well-being and boost resilience.
To practice, consider what is fun for you. Play really is a unique experience. If you’ve lost touch with play, it’s helpful to consider what used to be fun, even going so far back as how you played as a child. Think about activities that inspire awe, interest, or enthusiasm and schedule a few of them for the next month. It’s even better if we can find ways to play and have fun with friends and/or family.
You can choose any one of these five simple practices to connect with resilience. When we are resilient, we can tap into the power of the mind-body connection, remain present in the moment, and experience contentment.
Small Changes, Big Transformation
These connections are small changes we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!
Like this content?
Sign up for Take Five, my newsletter focused on simple, science-based solutions for a calmer, healthier life.
Subscribers receive my free guide “5 Ways to Decrease Stress & Build Resilience in 5-Minutes or Less.”
