The 5 R’s of Resilience: Mindfulness to Get Through Anything
Sometimes, things don’t go the way we want: maybe you fail on a project, or there are difficult changes at work. Perhaps a partner breaks up with you, or a loved one becomes ill. Maybe a global pandemic shatters everything we know about the world. We are all familiar with these painful parts of the human experience.
But, it’s not what happens to us that defines our life. Our life is defined by how we respond. Challenging stressors, and the emotions they invoke, provide an inflection point for us to choose to be resilient, or not. Resilience, or the ability to bounce back, is less about toughness and more about elasticity. It’s about having the flexibility to adapt to whatever life throws our way.
Trees growing out of ancient ruins in Siem Reap, Cambodia.
Try employing these 5 steps to access your resilience, and bounce back with ease:
RELAX by pausing into the present moment.
Use the breath to calm the mind.
Focusing on the breath allows us to turn our attention inward towards our most authentic self.
This simple breathing exercise is a great place to start: Breathe in slowly, counting to four, and out slowly, counting to eight. Repeat this practice at least five times to connect the conscious with the unconscious and regulate your emotions.
RELATE by observing your thoughts and feelings, and acknowledge what is going on.
Observe yourself, your thoughts, and what might be triggering how you feel. Acknowledge those triggers, and try to observe them without immediately responding or judging.
Be curious about your feelings, and practice being okay with feelings of discomfort.
Write down how you’re feeling. Journaling can help you wade through emotions, organize your thoughts, and help you gain control of your emotions and mental health.
REFRAME the situation if necessary, through gratitude and positive thinking.
Consider alternative responses to your life stressors. Instead of feeling anxious about a hard project, could you feel excited about a new opportunity to succeed? Is there a way to look at the situation in a different way, or perhaps more objectively?
Keep a gratitude journal, or share gratitude observations around the dinner table. The simple practice of taking time to notice what we’re thankful for has been proven to promote positive emotions and even strengthen immune systems.
Don’t forget to thank yourself!
RELEASE what doesn’t serve you.
Movement can help emotions get unstuck. Try a yoga class, get out for a brisk walk, or turn up your tunes and dance!
Sharing what you’re going through with someone who cares about you can support the release of negative emotions. Talking about your challenges doesn’t make them go away, but it can show us that we are not alone in our experiences.
It’s okay to be open, honest, and ask for help. Being there for others is healing in itself.
RECLAIM the experience by focusing on what you can control and identifying with your highest self.
Focus on what you can do today, which will help your thoughts, feelings, and expectations seem more manageable.
Establish a steady routine, focusing on actions and manageable steps to work towards your goals. Be sure to incorporate things that you love, which will help your positive habits stick.
Track and celebrate your progress--you’re doing great! Channeling positive emotional responses can change the neural structure of the brain for the better.
We hope these 5 R’s of Resilience will help you choose your best self and respond to your challenges with flexibility. Practicing these simple steps will help you bounce back more gracefully and be able to move with ease onto the next thing that crosses your path.
Work From Om® helps organizations support their employees’ well-being and manage stress in a world where the lines between work and life are becoming increasingly blurred. If you want to better support your employees through difficult times, let us know and we would be happy to identify or develop the right offerings for your team!