How do you become resilient? Certainly, resiliency is an attribute many people aspire to have, especially during all the struggles with COVID.
Dr. Raj Bhatla, Psychiatrist in Chief & Chief of Staff at The Royal, tells us there are a few things we can do to attain resiliency:
First, The Basics:
Sleep: getting into a good sleep routine and certainly getting between 7-8 hours of sleep a night is essential to good overall health.
Diet: eating foods that fuel our minds and bodies.
Exercise: Getting out and moving more.
Furthermore, Raj’s Resilience Tips (The Important):
Compassion: Live a life having compassion for others and for yourself.
Meaning: Live a life filled with acts of meaning.
Gratitude: Live a life of gratitude and always look for at least one good thing each day.
I have done a little research into the topic of resiliency, and I’d like to share a few more things you can do to become more resilient during tough times.
Develop a Strong Support Network: Having caring and supportive people surrounding you is important when you are going through a hard time. Share with them, bounce off ideas.
Be Optimistic: Having a positive attitude when things are going wrong around you can be very difficult, but remaining hopeful is an important part of becoming resilient.
Believe in Yourself: Have confidence in your own ability to cope with life’s stresses. Change negative thoughts in your head to positive ones. “I can do this” “I have survived hard times before” “I will get through this”.
Set Goals: Crisis situations are scary and quite daunting. People with resiliency are able to look at a crisis as a problem to solve and set achievable goals to solve the problem. If you feel overwhelmed, break the problem down into manageable steps.
Embrace Change: Be flexible; it is an important part of resiliency. Soon you’ll be able to adapt and thrive when faced with a crisis by seizing the opportunity to branch out in new directions.
I hope you’ve found these tips to be helpful. Let me know in the comments.
Guest Blog by The Royal Ottawa Mental Health Centre
“It’s OK to feel stressed and anxious, especially right now. While many of us are finding solace in another NETFLIX marathon, there are lots of other safe activities we can do to help keep our stress levels in check.”
“(The Royal) asked two of (their) recreational therapists– Ashleigh McGuinty and Sara Richardson-Brown– to share their top six anxiety-busting strategies they recommend to clients and families, and this is what they came up with.”
“These are just six out of thousands of options.”
#1. Engage in Creative Arts
Creative activities like visual arts, writing, music, drama, and movement can help decrease anxiety and stress, and promote positive mood & increased confidence and self-identity.
#2. Get out into nature
Promote feelings of well-being, lower blood pressure, decrease feelings of anxiety & depression, and improve physical activity levels by spending time outdoors.
#3. Practice mindfulness
The practice of mindfulness can reduce the symptoms of depression and anxiety, and can substantially reduce stress. Techniques like focusing on breath, meditation, and mindful walking are some examples of mindfulness tools.
#4. Spend time with a pet
The companionship of a pet can reduce stress, improve mood and self-esteem, increase happiness, and decrease loneliness & isolation.
#5. Listen to music
Improve your mood, sleep, and overall happiness by making a playlist and throw on some music while doing chores, working, or cooking.
#6. Move more
Regular exercise is shown to help reduce anxiety and tension, promote positive mood, and increase self-esteem and confidence. @fitnessblender has over 600 free home workout videos and programs!
If you’d asked me a week ago if I thought I was successful, I would have laughed out loud. Of course I’m not successful: I don’t have a career, a salary, a title. (My career was derailed years ago due to severe and persistent mental illness.) How could I even fathom the idea? Surely this is how most people measure success, isn’t it?
Then, I read Gloria Vanderbilt’s words at the age of 91, when writing to her son, in the book The Rainbow Comes and Goes by Anderson Cooper and Gloria Vanderbilt (pgs. 280-281):
“Of course what you must come to terms with, what we all must define, is what success means for each of us. Money, fame, praise from co-workers, career advancement? Are these your definitions of success? They are for many people. But I believe there are many kinds of success: happiness with one’s work, the feeling that you are making an important contribution, helping people in one way or another, creating something that speaks to you or to others, loving someone who loves you, creating honest relationships, giving of yourself to someone and getting something back.”
“It is very easy simply to define yourself by your job, your title, your salary, but these rarely give you long-term feelings of success and happiness.”
…”All these benchmarks by which people define success: money, power, fame, Instagram likes, followers on Twitter– they are meaningless. They aren’t real. Money can give you independence, but once you start chasing it, there will never be enough. No amount will make you feel whole or safe.”
Now, I do realize that Gloria came from a very privileged background and did not have to worry about having enough money. I certainly recognize that people require a basic income to survive and provide for themselves and their families. This is another topic altogether.
After reading Gloria’s words, I started redefining my idea of success:
I’m very happy with the volunteer work that I do: facilitating groups for women with mental illness and or addictions (like me) and helping them along their road to recovery.
I feel as though I’m making an important contribution through my facilitating and fundraising. As well as, mental health advocacy and writing this blog.
I am helping people, especially women and youth.
I love my husband, my daughters, family and friends and they love me in return.
I have created many honest relationships.
I give support and get it back tenfold.
By all of these definitions, now I actually feel successful. I’m grateful for all that I’ve accomplished. Thank you, Gloria!
How do you define success? I’d be interested in hearing your comments.
Glenda is a friend, a peer and fellow volunteer in the Women’s Mental Health program at The Royal. She facilitates a WRAP group for women, where HOPE is a key concept. Glenda is also the Chair of the Client Advisory Council at The Royal where she leads and champions client-centered care and bringing paid peer support to The Royal, among many other priorities. She is the 2020 recipient of The Royal’s Inspiration Award, a mother and proud “MeeMaw” to her 5 grandchildren.
“Hope is a match in a dark tunnel, a moment of light, just enough to reveal the path ahead and ultimately the way out.” – Dr. Judith Rich
If I can find hope, so can you.
Several years ago, my life was at a point where I felt things were truly and completely hopeless. I was sitting in a jail cell after a suicide attempt with untreated mental illness; away from my family, having lost almost all my friends, and missing my first grandchild’s birth and his premature death. I’d just been served with divorce papers and had experienced two failed parole attempts. Despite all that, by working on a parole plan and envisioning what my life would look like when I returned home—I saw a light at the end of the tunnel. My plan was this: to get a referral to The Royal Ottawa Mental Health Centre upon my return to Ottawa, take my medication no matter the side effects, try every therapy that I was offered and find a new purpose in my life. That was the turning point! It wouldn’t happen overnight… but in baby steps. The first step: asking for help. After that my life started to turn around and I felt hopeful.
When times are the darkest and you seem to have no hope, find someone that can hold hope for you. My daughters have held hope for me. They accept my past, applaud my present and look forward to our future. I call us the “Steel Trio”. The strength that they give me prompted me to write this poem called Heart of Steel a few years ago:
I feel like I have a heart of steel With a diamond for a glimmer of hope My heart is strong It will not break When times are tough It shines a light To show me the possibilities Of things yet to come When times are sad I feel it tighten So, I remember its strength When times are dark It shines a light So, I can make my way My heart is soft and kind and loyal But this does not make it weak I know that I have a heart of steel With a diamond that radiates hope
So now to the present: I am well along my road to recovery and have found very fulfilling work as a mental health advocate and peer supporter. I am plugged into my artistic side that was buried for many years; I live in the beautiful countryside with my daughter’s family, and am a proud “MeeMaw” to my grandchildren. There is nothing more hopeful than watching little ones discover the world.
Speaking of young people, how hopeful was it to see 22-year-old Amanda Gorman speak at the recent US inauguration? I always find reading or listening to hopeful words gives me hope:
“Where can we find light in this never-ending shade? The loss we carry, a sea we must wade…
And yet the dawn is ours before we knew it Somehow we do it Somehow we weathered and witnessed…
That even as we grieved, we grew That even as we hurt, we hoped That even as we tired, we tried…
The hill we climb If only we dare….
When day comes we step out of the shade, aflame and unafraid, The new dawn blooms as we free it. For there is always light, if only we’re brave enough to see it. If only we’re brave enough to be it.” – Excerpts – The Hill We Climb – Amanda Gorman
Here are my tips for finding hope:
If you are low on hope: find extra support, find someone to hold hope for you. Only keep those people in your life that support your hopes for the future.
View barriers and challenges as setbacks rather than failures. Plan alternative routes to your goals.
Be aware of stressors that may lower your hope. Knowing this helps remove the burden; life is not always smooth sailing but an adventure full of valleys and victories.
Remember the times you made it through. “So far, you’ve survived 100% of your worst days. You’re doing great.” – livelifehappy.com