resiliency: the moment, you own it
the moment
you own it, you better never let it go
-Eminem
Everybody has stress. But how do we handle it like a boss? Resilient people not only survive challenges, they thrive. Like a tree with strong roots they endure - past battle scars - they grow stronger, stand taller, and keep reaching for the sun. A solid support system, good fuel, and steadfast goals move them forward. To be resilient is to recognize a stressor, develop a plan, and overcome. After processing the situation, it means considering the setback as temporary, specific, and fixable as opposed to permanent, all-encompassing, and impossible.
Resiliency not hoping for better, it is knowing it is possible. Stress, inflammation, and pain all strain the body. Resiliency helps restore us. It returns us to a state of balance (homeostasis). Three components of resiliency are recovery, sustainability and growth.
Resiliency
*Recovery: quick & complete return to previous balanced state.
*Sustainability: continue supportive, positive activities & social encounters.
*Growth: recognize your ability to handle stressors, grow & learn.
Most people have some resiliency but nobody is resilient all the time and in the face of every challenge. The more often we are resilient, the better we do. Developing resiliency helps us recover from stressors and be better.
Building resiliency incorporates all aspects of my Five for Function program. It involves eating real food, adding more movement, prioritizing sleep, dedicating time to refresh, and making sure to connect with others. There are many ways to build resiliency but it starts with wellness, strong social connections, and having a sense of purpose. These important goals can be achieved with daily, little steps such as a 10-minute relaxation practice, screen-free time, and avoiding multitasking. Screens are a constant source of input and a distraction from being present. Studies have demonstrated increased screen time correlates with more inflammation as well as more inflammation-producing obesity. Mealtime screen time robs us of social interaction, enjoying our food, and engaging in the moment. A simple start is to make dinner screen-free: no phones, devices or television. A way to double down on this positive change is to start dinner with a conversation about something good that happened that day. If you are flying solo, it could be a time to reflect on a positive event in your day or pause for a moment for gratitude. Unplugging allows you to mindfully eat. It frees you from the handcuffs of a device and the burden of multitasking. It builds the roots of resiliency with social connection and gratitude.
Resiliency rewires our brains to better handle and recover from stress. We can help lower our inflammation and pain levels. We all face stressful challenges. The goal is to shift our mindset from viewing challenges as purely setbacks to also opportunities to improve ourselves. This results in better long-term outcomes and less stress. Part of this shift is visualizing setbacks as temporary. Setbacks, challenges, and failures do not define us. We are not failures. Failures are events. The setback or perceived failure is an event – not a defining trait, innate characteristic or destiny. Taking a moment to lean back and remember the challenges we have conquered in the past reminds us we will survive and can thrive. Often times, negative self-talk pollutes our minds and clouds our judgement. We forget that we can persevere and be better. Envisioning ourselves as survivors and adapters as opposed to victims builds resiliency.
Most people consider the worst-case scenario during a challenging situation. This is natural and helpful to consider but not obsess over. Instead of focusing on the worst-case scenario, consider pausing, accepting the situation, and then, focusing on a plan. Prepare to tackle the problem and build a better outcome. Studies have shown that people with a positive attitude recover from physical and psychological stressors quicker and better. Resilient people have an optimist yet realistic attitude toward the future. They recognize and are proud of other challenges they have overcome. This thinking aligns with the resiliency concept of being kinder to ourselves and not comparing ourselves to others. A resiliency attitude decreases stress and allows us to recover sooner. When we repeatedly think or do something in the face of a challenge, we train our brains to respond to challenges this way. Our response - negative or resilient - becomes ingrained in our brains. It is our default mode. The more often resilient thoughts occur, the stronger the brain’s short-cut to resilient thoughts. After practice, resilient thinking becomes automatic, and we suffer less, knowing we can handle and overcome stressful challenges. The keys to growing resiliency are focusing on my Relief-5R plan, improving thought processes, and outlining purpose.
Putting It All Together
Fostering resilience impacts your overall health, well-being, and inflammation. It is part of the complete Relief-5R plan: refuel (nutrition), revitalize (movement), recharge (restorative sleep), refresh (stress management and mindset), and relate (relationships and purpose). This is better living for busy people, and boosts your physical, mental, and emotional health.
Together practices like this empower you to live with greater health, less pain, less inflammation, and more joy. We have the power to take back control of our health and thrive! For more ways to build resilince, check out the award-winning, customizable book: The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication.
Cheers to owning your health and living better!
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This piece is for education only and is not medical advice.
Any health and wellness changes must be discussed with your own physician.
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References
1. Sturgeon JA, Zautra AJ. Resilience: a new paradigm for adaptation to chronic pain. Curr Pain Headache Rep. 2010;14(2):105-112.
2. Robinson TN, Banda JA, Hale L, et al. Screen Media Exposure and Obesity in Children and Adolescents. Pediatrics. 2017;140(Suppl 2):S97-S101.
3. Tugade MM, Fredrickson BL. Resilient individuals use positive emotions to bounce back from negative emotional experiences. J Pers Soc Psychol. 2004;86(2):320-333.