As human beings, we are surprisingly adaptable. A new study has found that “Our psychological immune system is so effective that even though we have an ongoing, persisting stressor, we start to fix ourselves almost immediately “ (Trevor Foulk). We can be knocked for a loop when stress, such as a pandemic, hits us. The tendency is to think that we will get back to normal when the stressor is gone. However, it appears that we can start to adapt, even while we are feeling stressed and worried.

Since COVID-19 does not come with an end date and the timing of personal crises is unpredictable, what can help us strengthen our resilience? Consider the nine suggestions below.

Watch Thoughts

How we think affects how resilient we are. Instead of dwelling on what is going wrong, shift thoughts to what can be controlled and decide how to best meet the challenge. As the maxim, “necessity is the mother of invention,” suggests a crisis may actually bring out creativity.

Build Connections

Turning toward, rather than away from others helps. Connecting and pulling together through difficult times strengthens personal resilience. Adversity provides a chance to build dormant strengths as we help others and accept support.

Reframe

Try seeing the struggle as an opportunity to grow, to help others, or to increase your courage, patience, or other positive qualities. This approach brings a sense of purpose, which may make the struggle seem more worthwhile. Effectively working through difficulties can bring a sense of satisfaction with the hope that the current struggle will leave us better people.

Self-Care

Our muscles grow and gain strength through micro-tears. The difference between muscle growth and injury is rest and nourishment. We can grow through facing difficulties, and rest and nourishment are vital for avoiding psychological injury. Continuing our self-care such as sleep, healthy eating, and exercise can strengthen us to grow rather than crumble.

Self-Compassion

Self-compassion helps turn struggle into growth. Give yourself permission to feel how you feel. It is okay for you to feel the way you feel. In fact, it makes perfect sense that you feel that way, given what is happening. Be kind to yourself as you do your best to navigate this difficult time.

Grounding

Mentally and physically connect to the healing power of nature. Walk or sit in nature; soak in the sights and sounds. Grounding yourself can help you see more clearly how to move through your challenging thought patterns and emotional reactions.

Take Action

Trauma seems to be stored in our bodies. After trauma, people often find themselves hypervigilant, stuck in the fight, flee or freeze state. Practices like yoga and martial arts can help participants improve confidence and maintain calm, allowing them to reduce their hypervigilance.

Release Negative Emotions

Unresolved emotional distress eats away at us and can contribute to physical illness. Journaling can help release pent up emotions. I recommend having both a vent journal and a gratitude journal. As you fill the pages of your vent journal, rip them out and shred them. Treasure your gratitude journal and reread as needed.

Unwind

Make time for hobbies. Lean into your spiritual practices. Find ways to put your attention on something that helps you feel at peace. Remember to breathe. Guided meditation may also be helpful.

Resilience is more than just surviving. It involves moving well through struggles and healing from the fallout so that we can move forward to love ourselves and others and find joy in life.

Resilient in Troubled Times