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3 ways to become more resilient

Resilience means adapting to the inevitable burdens and setbacks of life. In other words, you jump back quickly if something goes wrong. If you often feel unhappy or want to be able to undo the way you have reacted to something, you may need to work on your resilience.

Here are three tactics you can use to raise your resiliency threshold and have more joy in life

  1. Create Awareness. As you become more aware of your thoughts and actions, you can identify patterns and areas in which you can improve. You can also confirm what you are already doing well. The next time you feel stressed, just take a break and notice your reaction. You may ask, "Where did that come from?" Once you have done that, you can choose a different reaction or way of thinking.

    Try these tips to strengthen your personal awareness:

    • Listen to your body. How does your body react to stressful situations? Do you pin your jaw or teeth together? Do you notice that your heart rate is rising? Are your thoughts running or are you constantly worried about the same problem?
    • Write it down. Make a list of your signs and symptoms of stress. This will give you a moment to test yourself and take a break before answering.
    • Reflect. Notice what your mind tells you in the moment of stress. You can then ask if what you say to yourself is true, real, or rational. Stress often triggers irrational thoughts. By perceiving them, you can take a step back and gain perspective.
  2. Focus your attention. A powerful technique for dealing with stress situations is to cultivate your attention to focus on the present moment. This reduces the tendency of the mind to wander and ponder the what-if thoughts that often lead to stress. Focusing on your attention requires practice, especially in a world where text messaging, social media and other distractions are located. To develop this ability, focus on the details in your daily environment and on your experiences. Discover new aspects of old places and habits. Find the beauty in the world.

    Try These Ideas:

    • Take a walk around your neighborhood and see it with new eyes. Pay attention to your route. Confirm the bark and the branches of the trees, the front doors you pass by, the rocks of the landscape, the dog of the neighbor barks. Be fully present and try to capture as much detail as possible.
    • When you're at home, think about how the walk was different than usual. How do you feel?
    • Search for points in your day to keep your attention, such as: For example, mindfully eating your dinner by getting your senses to appreciate the flavors, aromas, and textures of each dish. Or focus on your breath and notice the coolness of the air on inhalation and the heat of exhaling. Can you feel the lifting and lowering of your breast with every breath? You'll probably be surprised what you notice if you just take the time to pay your attention? "That would be better if …" "You had …" "I would have done it …" Fight this "righting reflex" by challenging yourself to simply experience someone or something for three minutes without trying to criticize or improve it. If you delay the verdict, you create room for gratitude. You will find that what lies ahead is good enough – or pleasing as it is.

Updated: 2016-12-29

Release date: 2016-12-29

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