We all face stress — at home and work, in relationships or because of unexpected circumstances.
But did you know that how we react to stress can have immediate effects on our immune systems and lasting implications on our health and well-being?
It’s why building up resilience is crucial, said Bernadette Melnyk, chief wellness officer at The Ohio State University.
Melnyk and other Ohio State researchers teamed up with Everyday Health to study resilience. In a 2019 nationwide survey, they found that most Americans overestimate their ability to cope with life’s challenges, and less resilient people experience more depression and physical health problems.
Anxiety disorders affect one in three adults, according to the National Institute of Mental Health. Depression is the leading cause of disability around the world, costing the U.S. economy $210 billion in lost productivity each year.
The good news is that resilience is like a muscle that you can train to be stronger. Grounded in research, Melnyk offers the following 10 tips for those looking to strengthen themselves in preparation for life’s challenges.
1.Practice self-care.
2.See yourself as in control.
-Identify the problem.
-Identify at least two ways to solve the problem with the pros and cons of each.
-Choose the best solution.
-Act on it right away.
If there is nothing you can do to solve a problem, consider helping someone else. You still have control over how you affect others, and that can boost your spirits.
3.Reframe negative thoughts.
4.Increase positive thinking.
When you feel stressed, anxious, depressed or angry, ask yourself: “What was just going through my mind?” and “Is this thinking helpful? Is it true? Do I have the evidence to back it up?” If the answer to these questions is no, turn the negative thinking around to positive to feel emotionally better.
It might seem difficult to suddenly become an optimist and see the bright side of things, especially if you are facing a rough patch in life. You do not have to sugarcoat things to be optimistic. Instead, focus on what you can do, and identify positive steps you can take to solve problems.
Evidence shows that when you believe in your ability to handle difficult situations, you will be able to handle them better.
5.Learn coping skills.
Spend time with those you care about, and play — yes, grownups — with your children, pets or friends. Exercise boosts happiness, as does participation in activities and hobbies you enjoy.
The key component to all of these is consciously making time for them.
6.Practice gratitude.
You have the power to drive positive emotions within.
7.Nurture your network.
Studies show that even “weak ties” — friendships that don’t go very deep — go far in bolstering our sense of well-being. Befriend more people by taking time to say hello, learning their names and spending a moment in friendly conversation. Reach out to people you’ve lost touch with, and get to know your neighbors.
8.Know your strengths and areas for improvement.
Knowing what you do well and what stresses you out can help you deal with difficult situations and avoid things that might overwhelm you.
To find your strengths, make a list of some triumphs in your life and how you achieved them. Ask a few friends to list your strengths; you may be surprised at what they see in you.
Also, inventory the things that scare you or that you feel you need to improve. Then, make a plan for how you will deal with or improve them. Look at tough times as character-building experiences.
9.Be here now.
Mindfulness techniques such as meditation, yoga and Tai Chi also can help you ground yourself in the present moment. Take time to savor the beauty of nature, a piece of music or artwork that moves you. Slow down and savor some moments throughout the day.
10.Find purpose and passion in life.
When you follow your north star, you have energy and you feel positive. Go after what you are passionate about and find meaning in life.
“Be patient with yourself,” Melnyk said of making new habits routine. “Inch by inch, it’s a cinch. Yard by yard, it’s hard.”
Bernadette Mazurek Melnyk is vice president for health promotion, university chief wellness officer, dean and professor in the College of Nursing, professor of pediatrics and psychiatry in the College of Medicine and executive director of the Helene Fuld Health Trust National Institute for Evidence-based Practice in Nursing and Healthcare.