Part 5 What coping strategies build resilience?

Coping Strategies for the Mind and Body

Check off some healthy ways to build your resilience.

Take care of your physical health.

Yes, exercise, heathy meals and getting enough sleep all support resilience.

Find time to do things you enjoy.

Yes, even a little time to relax and enjoy a hobby or taking a little break will support your coping ability.

Push away difficult thoughts or emotions.

No, it is key to recognize and label emotions, to take away some of their power.

What helps us cope?

Adopting behaviors, thoughts and actions as strategies to cope with stress will build strength and resilience.

Take care of your physical health.

Getting adequate rest – most people need 7 to 9 hours sleep every night
Eating healthy meals. Eat lots of fruits and vegetables. Limit sweets, junk food and animal fats.
Exercise in moderation at least 30 minutes a day.

Connect with others, whether online or in person.

Make time to talk with the people who support and are important to you--both for their sake and your own.
For those of us who are grieving loss, being with other people you are close to provides a chance to reminisce and talk about a loved one who has died.

Find time (even a little) to do things you enjoy.

Sports, hobbies, reading.
Scheduling pleasant activities.
Taking breaks.

Take care of your mental and emotional well-being.

Focus on something practical that you can do right now to manage the situation better.
Use relaxation methods - breathing exercises, meditation, calming self-talk, soothing music.
Keep a journal.
Participate in a support group or seek counseling.
Go to a park and spend time in nature.

Do Not Ignore Your Feelings

Many of us are taught to ignore our feelings and just get on with life. But ignoring and pushing away our negative thoughts and feelings can deepen our suffering:

Ignoring our anger can lead to “acting out” and hurting people we love.
When we push away sadness and grief, we may simply become numb.
If we avoid dealing with our fears, they tend to grow bigger.

Recognizing and labeling our emotions takes away some of their power. This helps us let go of the pain and move forward in our lives. Essentially, we give ourselves the same kind of attention that we might offer a good friend. And if the feelings are just too painful and overwhelming, finding a counselor who can offer support can be very helpful.

Noticing and paying attention to our positive feelings is also important. Remind yourself to savor and enjoy good moments - the comfort of spending time with family and friends, gratitude for someone’s generosity, or the joy of dancing to a favorite song.

Sources

Mindfulness Secrets and Emotional Balance in Hard Times

3 Reasons to Let Yourself Feel Your Emotions

Resilience Instructor Manual - National Institute of Health

Return to Main Menu