🧠 💪🏻 5 Tips to Build Resilience - How to Bounce Back from Setbacks 🤯 🤩

5 Tips to Build Resilience - How to Bounce back after setbacks

How do we stay resilient in today's current climate? How do we bounce back from a setback? It’s no secret that there’s a growing “mental health” crisis occurring right now. Rates of anxiety and depression are at all-time highs. Stress levels are through the roof and what’s worse, people are starting to experience anxiety disorders and depression at younger and younger ages.  I show you how to build resilience in this episode. Join 100's of others who watched this video to learn how to build more resilience and bounce back after setbacks.

Experts are saying that we are becoming less psychologically resilient as a culture as our constant pursuit of “happiness” or “constant positivity” or need for “applause in everything we do”, has made us be more fragile and weak.  Everybody can feel good when things are going well, our bills are paid, we have our health, we’re doing well at work or other areas of our lives... but it’s in the moments of pain and struggle that we need to dig deep, show courage and develop our ability to learn, grow, and function as healthy and stable adults.

Researchers suggest resilience should be regarded as an emotional muscle—one that can be cultivated and strengthened. Resilience is the ability to adapt well and bounce back from difficult and traumatic experiences and may involve extensive personal growth.

Regardless of the exact nature of resilience, current thinking is clear. We can develop and improve our resilience. Experts confirm that resilience is a quality and a skill that CAN BE enhanced, learned, developed. It just requires effort and consistency. Here are 5 key tips to help you build resilience and help bounce back from a setback. You cannot afford to miss this video. 

1: Get Out Of Your Head

Manage your self-talk – first snap yourself out of it - whatever it is you are feeling. Reflect on how you are processing the set backs, the failures, the disappointments? Instead of feeling angry, frustrated, disappointed overwhelmed, burned out, immediately - LIFT your head and ask your learning mind to kick in – ask yourself what did I learn about this? What did I learn about myself about other people, what did I learn about the world, my team, my environment and ask what I might do next time to improve the situation prevent the situation or do better because by projecting yourself into the next time, based on the lessons you’ve learnt, you will move through that set back earlier.. Usually what everybody else does us that they revisit the setback, they ruminate in it and keeping going over and over and over it in their heads..... thinking about all the things that went wrong all the problems, where they messed up.. Meanwhile their motivation and energy winds way down. Instead snap yourself out of it and be a student – what did I learn? Look at how far you have come – not just how far you fell short. This first key to mange your self-talk is critical to building your resilience, so notice and get curious about what it is you are saying about yourself, to yourself, labelling yourself, and others, the environment and what’s going on around you. Write it down get out of your head....Step outside yourself, catch yourself on and ask what can you learn from this? Talk yourself into the learning and the motivation for the next time.

2: Never Suffer Alone

When you suffer in silence your suffering lasts longer.   Good relationships with close family members, friends, or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. When you share your struggles, frustrations with others you tend to get comfort, understanding, compassion and you are able to forgive yourself and move through it more quickly. That is why connection with a great community of people is so important. Some people find that being active in certain groups, volunteering in community organisations, or other local groups provides social support and can help with reclaiming hope. Build a bridge with people or organisations that you care about – build those bridges and get over them. Connect. Assisting others in their time of need also can benefit the helper just as much as the person reaching out for help. Level up your peer group or the people you hang out with – when you do this you will find they have dealt with similar challenges or they can offer some fresh insight or perspective. As human beings, we are evolved to be somewhat emotionally dependent on each other, to rely on each other and need each other, especially in our most trying times. Reach out and connect.

3: Nurture a positive view of yourself

John Maxwell said you've got to “Know yourself to grow yourself”. Look for opportunities for self-discovery. People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, greater sense of strength, even while feeling vulnerable, also an increased sense of self-worth, a more developed spirituality, and heightened appreciation for life.

Reflect on your individual talents and strengths and consider how you can make a difference using them? Nurture a positive view of yourself. Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.

Take care of yourself. Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.

4: Keep things in perspective. 

Neuroscience tells us that our memories are most abundantly tied and triggered to high points or peak moments and experiences in our lives. This crisis will be one of them for sure. Just like you remembered other previous major events (like 9/11), you don’t want the people around you to easily remember or recall you for being the negative energy sapping nelly.. Get perspective – that means lift your head – don’t be sucked into the problems, rise above the problem – notice the setbacks as signals to grow. So,  something went wrong- or you didn’t meet the expectations or objectives you were set – that’s ok – don’t let yourself spiral out of control into self-doubt. Remember that self-doubt doesn’t say stop, it says keep going again and get better, learn, pivot, engage, try again without the self-hate.

Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective, consider the big picture or grand scale of things... So if you dropped the ball, an objective wasn’t met or you fell way below on something in an important area of your life or things didn’t turn out as you planned, try to focus on the grand scale of things – you are doing ok...  Avoid blowing the event out of proportion.  Don’t see things worse than they are. An optimistic outlook helps you to expect that good things will happen in your life. Try visualising what you want, rather than worrying about what you fear. Avoid seeing crises as insurmountable problems. You can’t change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations. Don't let one bad thing knock everything else off that day – like a domino effect- sometimes we have one setback then spiral out of control. We fall off the wagon, just get up and get back on the wagon again.

5: Stay true to yourself

Staying true to your beliefs, values and true essence can actually be great for your health. Practicing religious or spiritual activities brings comfort and can exponentially enhance your resilience. Meditation and mindfulness help some people build connections and restore hope.

One of the key strategies suggested by professionals includes having/evolving meaning and purpose in life or in other words “He/She who has a why to live can bear almost any how.”  Remind yourself of your WHY... Why you do what you do...

Austrian psychiatrist Viktor Frankl wrote in his Holocaust memoir "Man's Search for Meaning” all about how he endured unimaginable hardships in Nazi death camps while also striving to help fellow prisoners find meaning in their suffering. He famously concluded that "everything can be taken from a man but one thing: the last of human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way.”

While we may not all be resilient superstars like Victor Frankl, and have his strength, the key is to identify ways that are likely to work well for you as part of your own personal strategy for fostering resilience. It takes us to show courage in the small choices, and challenges we face each day despite being afraid of what we are facing... Courage and character and resilience are gained on difficult ground.

So the five tips again to Build Resilience and  to Bounce back after setbacks

1: Get Out Of Your Head – manage your self talk

2: Never Suffer Alone – reach out connect

3: Nurture A Positive View Of Yourself – be kind to yourself

4: Keep Things In Perspective – recognise where you are and how far you have come

5: Stay True To Yourself. 

Let me leave you with this.. as you know I always says music can be a great tool to alter our mood, move us, inspire us, distract us or relieve stress. So in the spirit of getting you moving, read the lyrics, listen to the tune a Classic favourite tune of mine by Mumford & Sons, called "Guiding Light". I have placed a link below with the lyrics... Soak it in, take what you want from it and apply what you learn.... As its states in the song , “ don’t you sit with folded hand and become blind, ‘cause even when there is no star in sight, you’ll always be my only guiding light...”

https://www.youtube.com/watch?v=qHsEwQvnGOE

So that’s it for this week episode – thank you for joining me. Try the strategies, and your ability to adapt, pivot and bounce back from difficulty or challenges will get better. If you found this helpful please share it with others and like us / comment on our facebook, instagram, Linkedin pages...

You can also listen to this on our CimaOmega Podcast channel.

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