Successful Resilience Training

Successful Resilience Training

By Thorsten Hawk

contents

Guide to train resilience

2. The stress of today and what it does to us

3. What is resilience?

4. What influences resilience?

5. The 7 pillars of resilience:

6.1. Optimism:

7.2. Acceptance:

8.3. Solution orientation:

9.4. Leave victim role:

10.5. To take responsibility:

11.6. Accepting help and social skills:

12.7. Goals and Visions:

13. The power of thought:

15. The 6 Pillars of Self-Esteem:

16.1. Live Consciously:

17.2. Accept yourself:

18.3. Live independently:

19.4. Assert yourself confidently:

20.5. Live Purposefully:

21.6. Personal Integrity:

22. Train resilience in the long term:

23. More interaction with positive people:

24. Get active (sports):

25. Healthy Eating:

26. Relaxation Techniques:

28. Be aware of possible failure:

29. Gratitude Log

30. Sleep and Breaks:

31. Laugh:

Guide to train resilience

Many people struggle with crises in their everyday lives. It doesn't matter whether our own health, a stroke of fate or another crisis rule our lives. You can't just put a crisis away so easily and it haunts us for the rest of our lives. But how can you go through life better despite crises? How can you build a healthy self-esteem and how do you manage to become resilient and build up your self-confidence? In the following guide, we will show you how you can use simple tricks to become resilient and boost your self-confidence.

1. Foreword: Overcoming crises with resilience

With a healthy level of resilience, any crisis can be mastered well, you try to find your own way with which you can best deal with the crisis. Resilience can be imagined as a soap bubble that surrounds us, which helps us to protect ourselves from further crises and to process them as well as possible.

However, it often happens that we are no longer very resilient due to crises and our self-esteem suffers as a result. But what constitutes healthy resilience, how can you achieve it and what does resilience have to do with the stress of today?

2. The stress of today and what it does to us It doesn't matter whether it's at school, at work or at university! A lot is demanded everywhere nowadays, there is enormous pressure to perform and the pressure that everything has to be done perfectly. Since the pressure to perform and thus the stress has been increasing in recent years, there are more and more people with mental health problems.

Dealing with stress and being able to switch off the stress first has to be learned and is not that easy. Stress is inevitable, especially these days. Stress is a part of our life and of certain everyday situations. That is why we have to adapt to the stress and find and learn how to deal with stress in a healthy way for us.

There are even 3 types of stress that we experience from time to time throughout our lives. For example, there is the negative stress that occurs when we feel overwhelmed in a situation and can no longer deal with stress properly. The neutral stress are all reactions that the body makes up.

And the positive stress gives us energy and is like a motivational boost that shows us how well we have done something. But what can stress do to us? What does stress do to our body? Negative stress is very threatening for our body and, in the worst case, can trigger mental and psychological problems. At the beginning of each stress phase, headaches and earaches are usually the result, but cardiovascular symptoms can also occur. In addition, abdominal pain, vomiting or back pain can result from stress that occurs too often.

Sleep disorders in particular are to be defined as an effect of negative stress. All of these symptoms are initially very harmless, but over time they can turn into mental or psychological symptoms. In many situations you often feel depressed, tired, listless or exhausted.

Anxiety can often occur as well. Other symptoms that are triggered by stress are mood swings, difficulty concentrating, inner restlessness or often an irritable mood.

As soon as you experience mood swings, anxiety or any of the symptoms mentioned above, you should definitely do something about stress, because in the worst case it can lead to depression or burnout.

3. What is resilience? Resilience is a psychological resistance and describes the ability of an individual to successfully master difficult life situations or crises and stressful events.

4. What influences resilience? Whether resilience is positive or negative depends on the positive or negative factors of resilience. Essentially, the resilience of a person influences all personal factors, environmental influences, as well as process factors. Among the positive factors of resilience are the environmental factors.

The support of the family, the social environment and the environment plays a major role here. If someone has been confronted with a stroke of fate, they will be able to deal with it more positively if they are supported by their family and belong to a very social environment. When he has friends who support and catch him in every situation. However, personal factors such as a person's cognitive and emotional abilities also play a decisive role in positive resilience.

These describe how realistically they think, how they can classify thoughts and feelings and whether they have a high expectation of self-efficacy and a positive basic attitude towards problems. Process factors are also part of healthy resilience.

These show the ability to see whether someone can recognize the opportunities and new perspectives that have arisen in the crisis, accept and process the crisis and draw new energy and strength from it for new tasks to be mastered. When someone thinks negatively about a crisis and not this crisis can process, this is part of a negative resilience. In his environment, he tends to have an insecure emotional bond and low cognitive and emotional abilities. He tends to fixate on problems and seems very tense instead of relaxing and dealing with the crisis.