The ability to bounce back from hardships and meet challenges isn’t unique to certain people. But it requires resilience training. Just as winners seem to keep winning, losing at something can create a self-defeating attitude. To break that cycle requires practice. Below, are some tips for resilience training that will help you persevere.
Mindfulness
Real mindfulness can be learned. For some, that means taking time out for mediation. A morning workout, evening routines, nature walks, playing sports, and making better use of your weekends are ways to recharge and build resilience. Hobbies that require concentration such as painting or gardening also bring you back to the mindful moment.
None of these activities are mere distractions; pointless worrying is the real distraction. Find activities you enjoy that require your mental immediacy, and practice them daily to recenter and build resilience.
Try: The Calm App
Writing Exercises
Another tool for building resilience is reminding yourself what you are grateful for. Write a list of all you have going for you: your personal assets, people and things you feel grateful for. Spend time at it and go into detail. Practicing gratitude can have life-changing effects that build confidence and resilience.
After that initial exercise, take a few minutes each evening to write down what you are grateful for that day. Make it a routine.
Try: Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude
Harnessing Your Inner Voice
Talk to yourself like someone you love. That means hushing that first inner voice the moment it starts doubting you. Tell it about the skills and resources you have to persevere. Tell it the challenges you can face and positives you can create. Teach it to treat you with patience, kindness and optimism.
Stick with this practice. It took years to train your inner voice to treat you disrespectfully. Don’t expect to change it overnight, but it will change.
Try: The Kindness Journal
Saying ‘Yes’ and Taking Charge
When life hands you something you’re not sure you can handle… take on more.
By saying yes and taking on more responsibility, you will learn that you can handle more than you knew. You will find strength and resilience. And you will replace energy-depleting fear with the leader inside of you.
Try: Ani Trime’s Little Book of Affirmations
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