1. REALISTIC OPTIMISM: Viewing life in a hopeful, confident way. Anticipating and focusing on creating a bright future. Believing good things are coming. Realistic optimism is the foundation of resilience.
2. SOCIAL SUPPORT: Connecting with other people whom you can relate to; offering and accepting help and giving to those in need.
3. FACING FEAR: Using thoughts and behaviors to triumph over fear; acting in spite of fear ("feel the fear and do it anyway") to accomplish goals and become stronger.
4. RELIGION AND SPIRITUALITY: Turning to God or a Higher Power. Engaging in formal religious services or private spiritual practices. Finding inspiration in nature, or the arts.
5. MEANING, PURPOSE AND GROWTH: Finding strength and courage by pursuing an inspirational goal. Using adversity as a catalyst for growth. Actively serving a purpose that is greater than self- interest. Transcending traumatic experiences by helping others who have been traumatized. Choosing to be a victor, rather than a victim.
6. MORAL COMPASS/ALTRUISM: Engaging in right actions and avoiding doing wrong. Thinking and serving others.
7. ROLE MODELS: Imitating people who demonstrate positive ways of handling adversity and challenges. Identifying real people, living or dead; fictional characters, famous, or historic individuals. Replicating small aspects of their behavior that led to positive, desired outcomes.
8. TRAINING: Improve physical health and prevent or diminish the effects of chronic illnesses by keeping the body fit. Mastering physical challenges to also improve mental health and emotional regulation.
9. BRAIN FITNESS: Focusing thoughts and challenging the mind so the intellect is sharp and continues to grow. Regulating emotions to eliminate feelings that undermine effective coping.
10. FLEXIBILITY: Employing a variety of mental and emotional strategies to handle adversity; accept what can't be changed; learn from failure; transform negative energy into positive energy; and find opportunity and meaning in adversity.
AND IN CLOSING: Begin by building realistic optimism. Listen to your thoughts; they create your reality. As soon as a negative thought comes, replace it with a positive one. When something positive happens, stop to acknowledge and appreciate the good. Keep a gratitude journal...make frequent entries; refer to it daily. The more you challenge negative thinking and reinforce positive aspects of life, the more optimistic and resilient you will become.
"Feel The Fear and Do It Anyway" By Susan Jeffers PhD
A great book focused on assisting persons in enhancing assertive skills and (re)claiming personal power
Karen Kelleher MA
DayBreak Family Caregiver Support Coordinator
|