Our ability to withstand the storms of life, bounce back and grow is what is known as resiliency. The latest wellness education class: Recipe for Resilience explains the 7 areas of resilience and 5 characteristics of a resilient person. Click the link below to learn how you can build and strengthen your resilience.
0 Comments
BE KIND; Say nice things to people
Whether you're in the check-out line at the grocery store, the elevator at work (later this year, of course), or waiting to make a deposit at the bank, pay a compliment to a stranger. Tell someone you like their shoes, earrings, or tie, or if someone is very helpful, thank them for being so attentive. Interaction with strangers is a crucial part of daily life, helping to strengthen our ability to communicate and self-esteem. By striving to make those interactions positive, feelings of generosity and compassion are created that benefit both parties. Altruistic acts have been shown to trigger the release of chemicals such as dopamine in the brain, resulting in a rush of good feelings that last long after your interaction ends. Win-Win! Spirituality is difficult to define. A belief in something greater than ourselves. Spirituality attempts to define meaning and purpose, values and priorities, faith and hope. A philosopher is quoted as saying; “He who has a ‘why’ can endure any ‘how.’” When I consider my life I am reminded of just how small I am. My purpose in life is to alleviate suffering, a very tall order. During this past year of pandemic and the enormous amount of stress we have all been under, I have felt exhausted and questioned how well I am doing in this area. But when I pause and focus on what I can control and how I can contribute to this mission I am reminded of the story about the little boy and the starfish. An old man was taking his daily walk along the beach when he spotted a young boy crouched by the water, scooping something from the sand and throwing it into the water. The beach was normally empty at this time of day, so the old man stopped to watch for a while. He noticed that the boy kept shuffling further down the beach, then repeating this same action again and again – stopping, scooping, throwing, moving. “What are you doing there, boy?” the old man asked, walking closer. “I’m saving these starfish that are stranded,” replied the boy, “if they stay on the beach they will dry out and die, so I’m putting them back into the ocean so they can live.” The old man was silent for a few seconds. “Young man,” he said, “on this stretch of beach alone, there must be thousands of stranded starfish. I hate to say it, but you’ll never make a difference.” The boy scooped up another starfish and replied “well I just made a difference for that one,” and continued with his work. In order to build your spiritual resiliency, connect with something bigger than you. Take a stroll in nature, look up at the sky, and enjoy experiences of awe, and repeat mantras that lift your spirit. When you find your ‘why,’ you can endure any ‘how’ and strengthen your spiritual resiliency. Taking care of ourselves has proven more difficult in the past 12 months, but self-care is vital to optimal wellness. There are two types of self-care; the basics and the extras, but both are important. Self-care basics are things like healthy food and sleep, dentist appointment and doctor check-ups think of these items like oil changes for your car. The extras are the things that fill up your tank; laughing with a friend, relaxing with a good book, consider these as car washes. Will your car run without a carwash? Of course, but doesn’t it just feel better to drive in a clean car? Do things that bring you joy and provide a sense of calm. Self-care will help to prevent burnout. Resiliency is our ability to adapt and recover from adversity. We need many resources in order to do that. Mental resilience comes from our thoughts, beliefs, actions and behaviors.
First mental resilience begins with belief. If you don’t believe today that you are strong then remember a time in your life when you were. Think of a time that was really hard and how you made it through. Visualize that accomplishment and remember how you felt. Next, recognize that when you can’t change your circumstances you can change your perspective and perspective changes everything! This is more than just positive thinking. Perspective encourages us to look at life in a different way. When all we see is brown weeds coming up through the grey pavement, shift your perspective by looking up and you will see the bright sun and beautiful blue sky. And finally, practice mindfulness. Doing one thing at a time with your full attention. For instance, when you are eating a meal, put your phone down and pause to notice your body and surroundings. Create space to focus and feel more calm by taking a breath. By implementing these 3 habits of visualization, perspective and mindfulness we can strengthen our mental resiliency. For more information on resilience and practicing mindfulness visit the link below. https://www.centerforresilience.org/5-ways-to-practice-mindfulness-right-now Catch you on the well side! Resiliency means to adapt and recover from adversity. Our physical bodies are resilient when we are healthy and attending to our need for nutrients, sleep and activity. Just like a car performs well with regular maintenance and oil changes so too our bodies need nourishment and rest.
There are key areas of our physical bodies that we can strengthen for resiliency. We can benefit from improving the quality of our sleep, eating nourishing foods, increasing our strength and stamina as well as managing our energy. 1. Improve your sleeping habits. Sleep is when our bodies rest, replenish and recover. Consider setting a bedtime for yourself and following a nightly routine. As your body adjusts and gets used to this nightly set of tasks it will begin to power down and prepare for sleep. 2. Improve your nutrition one small step at a time. Consider adding a vegetable to every meal or drinking one extra cup of water daily until you reach half your body weight in ounces every day. 3. Strengthen your physical stamina by moving your body a little more each day. Take the stairs if you can or parking further away from an entrance. Try resistance bands or hand weights to increase strength in your arms and legs. 4. And lastly, consider managing your energy throughout the day. What I mean by this is pacing yourself and setting limits or boundaries around your energy. This may look like responding to an email in the morning rather than 5 minutes before the end of your day. Or having take-out one night for dinner instead of cooking and cleaning after a particularly exhausting day. Take a look at the areas of your health that can benefit from one small habit in order to improve and strengthen your physical resilience. Resiliency will help us advance despite adversity. The next online wellness education course is “Healthy Weight: Setting Yourself Up for Success” on Wednesday January 20th from noon to 1pm. https://hr.sbcounty.gov/employee-benefits/wellness-education-classes/ Catch you on the well side. Resilience has become a buzz word as of late particularly because 2020 has tested every ounce of it we have. Resilience is defined as adaptation or the ability to recover well in the face of adversity. Resiliency means to weather the storm or strength under pressure.
We all have resilience. Furthermore, it can be learned and even strengthened. There are several areas of our life where we can improve and build upon our resilience. We are not one dimensional beings. We are complex relational beings made up of thoughts and beliefs, emotions and behaviors all within the context of meaning and purpose. Housed within a vessel that when physically healthy, allows us to function optimally in all aspects of our lives; as an employee, parent, community member and friend. Consider learning more about resiliency to be strength training for life. Over the next several weeks I will be sharing with you different ways that you can improve your resiliency for optimal wellness. I will give you tips to strengthen your mental, emotional, spiritual, physical and social resilience. In the meantime consider attending the online wellness education course “Habits of Wellness” on Monday January 14th from noon to 1pm. https://hr.sbcounty.gov/employee-benefits/wellness-education-classes/ Until then, I’ll catch you on the well side. Taking time to get outside, even for a short walk can help mental health The holiday season, with its traditional emphasis on time with loved ones and expectations of joy that may go unmet, is likely only to exacerbate the strain this year. Even during the best of times, nearly two thirds of people with a diagnosed mental illness report that the holidays make their mental health challenges worse. This is part two of a three part series on mental health and 2020. With all of these overlapping concerns in mind, it’s more important than ever during this season of this particular year to prioritize mental well-being, which in the long-term helps to protect your personal brand as well. Here are some strategies for doing just that during this upcoming holiday season: 1) Emphasize well-being. This may seem overly simplified, but it is an important foundational mindset shift to do the things that emphasize both mental and physical well-being in a year designed to challenge both. That may mean turning down holiday invitations that would usually bring joy in favor of protecting loved ones with a pre-existing condition. It may mean relaxing long-term financial goals for just a few months in favor of spending money to get through the holidays however possible. With every decision this holiday season, vow to emphasize mental and physical well-being. 2) Consent to boundaries. In light of the concerns over COVID-19 infection, boundaries with family, friends and work engagements are crucial. Firm and thoughtful discussions over safety protocol should be consented to by anyone planning to gather, and respect should be shown for anyone who chooses not to leave the safety of their own home. This holiday season is the perfect time to set those frank boundaries, as the stakes are higher than ever. 3) Create new traditions. Because of the pandemic or economic strains, certain long-held traditions, whether long-distance work or personal travel or local community celebrations, may become impossible this year. This can be extremely disappointing and exacerbate the holiday blues. Take time to acknowledge that sadness, but then choose to create new traditions instead of wallowing. Seeing relatives on video chat may not be a perfect substitute for an in-person gathering, but the upside may be that more relatives are able to talk in real-time than ever before. Build new traditions and focus on what is being gained, rather than what has been lost. It is a great time to try to be more positive, a trait that will be particularly memorable in a difficult year. 4) Get outside. As the weather cools down across the country and the sun sets earlier and earlier, it can be tempting to hunker down under blankets and stay inside for days. With the proliferation of remote work, it is even more possible to entirely avoid leaving the house for long stretches of time. Resist that impulse, bundle up, and get (safely!) outside as often as possible. Studies have found that time outside in nature improves blood pressure, lowers stress hormones, and helps break the loop of negative thoughts. If getting outside is impossible, playing nature sounds indoors has been shown to have similar effects. 5) Challenge yourself. In a season that emphasizes gift-giving, it can be easy to simply order the latest gadget or trendy fashion to surprise loved ones. Instead, consider using the opportunity of the season as a way to learn new skills. Perhaps a cross-stitch of a friend’s favorite television show or a homemade specialty sourdough loaf will put the new skills learned during lockdown to use while also touching the hearts of loved ones this year. Educational courses on digital platforms that help grow your resume are another way to learn new skills. 6) Help others. One proven way to boost mental health is by simply taking the focus outward and being of assistance to others. Studies show that altruism improves both mental and physical health, making it an obvious choice, especially during the holiday season when others may be most in need of help. Volunteer with a local organization, gather supplies for a neighbor experiencing hardship, or even make it a point to check in more often on a lonely friend. Everyone will benefit from the mental health benefits of community helping. In a year filled with unique challenges that even the CDC recognizes will pose extra mental health concerns, it is critical to take care of holiday season mental health. Choose to prioritize mental health, establish boundaries, create new holiday traditions, get outside, find ways to challenge yourself, and be a community helper. All of these strategies can help make this difficult holiday season brighter. Don't miss the next Self-Care Monday Wellness Education from My Health Matters
December 14 - Noon to 1pm Self-Care Outside the Box Breathing is a natural process that occurs with or without any effort on our part. We all breathe. But, therein lays the problem, we are breathing unconsciously. Our breath holds so much power and we have the ability to intentionally change how we breathe in order to affect changes in our body. During stressful moments we tend to hold our breath causing it to become shallow. This causes our heart rate to speed up, further increasing the experience of stress and limiting our ability to utilize our best judgement. A complete breath is a four to six count; inhaling for a count of four and exhaling for a count of six. It doesn’t have to be exact, the key is lengthening the exhale longer than the inhale. When we inhale and exhale in controlled ways, we can alter our feelings in the moment and consequently our behavior. Employee Assistance Program LifeWorks EAP at (800) 234-2939 For more information on EAP visit: https://www.dbhnow.org/wellness/archives/07-2020 For additional County Wellness resources visit: https://hr.sbcounty.gov/employee-benefits/wellness-resources/ |
More Wellness topicsArchives
April 2023
|