5 Science-Backed Ways To Build Resilience
Everyone knows that the path of life is not a smooth one. There are pitfalls along the way, and you never know what curveball you may be presented with. Even if you embark upon a journey with a full-proof plan, you may encounter challenges and situations that you just couldn't have foreseen. This is why resilience is a must-have quality in life.
It allows you to adapt to change and challenges quickly. As such, you are able to deal with them effectively and even use them to your advantage. If you are resilient, you are also able to recover from a rough patch much faster. This saves you a lot of precious time and mental resources. So, now that we have established why resilience is so crucial, let's take a look at five science-backed ways to build this quality.
1 | Use Expressive Writing
One of the biggest impediments to your recovery from a terrible event or situation is your own mind. The human mind likes to go over something, again and again, to try and figure out what went wrong and why. After all, it is its job to make sense of things. However, when it comes to recovering and moving on, this trait can come in the way, and you get stuck in an endless loop.
Expressive writing can be immensely helpful in this regard. Basically, it is a style of writing where you write freely for 15 minutes or more about whatever you are feeling. A 1988 study found that people who wrote about traumatic events for four days were much healthier and happier for up to three months than those who didn't. The researchers suggested that expressive writing can help untangle your thoughts, confront your emotions, and provide insights to move forward.
2 | Learn To Confront Your Fears
Resilience is all about being able to move forward even in the face of adversity. But you can't do that if you fear those adversities. Fear can be another potent hindrance to developing resilience. That is why you should learn to confront as many fears as possible. For each particular fear of yours, you can start off small. For instance, you can tackle your fear of heights by becoming comfortable with higher and higher stories in your building. You can do this gradually over time.
In a 2010 study, researchers found that exposing yourself to your fears can make you immune to them after a certain amount of time. This happens because your brain gradually learns that it is safe to face them. When you do this for all your fears, a pattern starts to emerge. You realize that they exist only in your mind and that it is okay to face them head-on. This is what helps develop resilience.
3 | Meditate Daily
For most issues related to thoughts and emotions, meditation often acts as the perfect solution. That is why it is often prescribed as the go-to remedy for anything you are dealing with on a psychological level. It is no surprise that it can also help you be more resilient. By helping you organize your thoughts, calm your emotions, and bring your attention to the present moment, it makes you more equipped to face challenges in your life.
One crucial thing to note here is that often, it is not the challenges that are the problem, it's the way you react to them that is. If you react to an obstacle impulsively, you will make matters worse. However, if you respond to it mindfully, you will be more likely to overcome it. And regular meditation is what enables you to do that.
4 | Practice Gratitude
As I said above, resilience involves being able to recover after a terrible event or situation. The more resilient you are, the faster your recovery is. Most people find it difficult to recover because their perspectives are all messed up. Instead of focusing on what they already have, they are stuck on what they don't have or failed to achieve.
This is where gratitude comes into play. When you practice gratitude, you shift your attention to all the things and people you already have in your life. This makes it much easier for you to recover from any event. In a study, it was found that expressing gratitude leads to increased well-being and regulation of stress. The best way to practice gratitude is to maintain a daily journal where you write down all the things you are blessed to have in your life.
5 | Surround Yourself With Good People
More often than not, recovery from a traumatic event can be hard if you have to do it alone. We, humans, are emotional beings and we rely on the emotional support of others for a lot of things. When it comes to facing hardships or recovering from them, the love and support of those around us play a critical role.
The American Psychological Association says that "connecting with empathetic and understanding people can remind you that you’re not alone in the midst of difficulties." If you have ever faced difficulties in life, which I'm sure you have, you will know just how true that statement is. So, just do yourself a favor and always surround yourself with loved ones. Things will automatically be a lot easier and you will be a lot more resilient.
To Wrap Up
Resilience is a must-have quality to live a better, happier, and more peaceful life. It helps you stay strong in the face of hardships and thus, allows you to take your life to the next level. It also helps you recover from these hardships so that you can move on to bigger and better things without losing much time and energy.
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