American multinational analytics and advisory company Gallup recently called mental health “the next great pandemic.” And with good reason: The past few years — if not decade — have been marked by economic and health crises, geopolitical conflicts, and general uncertainty in the world.
It’s easy to shove our anxieties, fear, and even depression under the rug, but that’s the path of least resistance. Learning to deal with these difficult emotions is ultimately best for our well-being so that we have the tools to navigate them if they come around again in the future.
If you find that you’re experiencing emotional and mental distress, here are some practical ways you can build inner strength and resilience, and start on your journey to healing today:
Practice Mindfulness and Grounding Techniques
Engage in daily mindfulness practices such as meditation, deep breathing exercises, or body scans to center yourself in the present moment. Grounding techniques, like focusing on your senses or holding onto an object, can also help bring you back to the here and now, fostering resilience by reducing anxiety and promoting calmness.
Incorporating somatic practices, such as noticing bodily sensations without judgment, can enhance your ability to connect with yourself on a deeper level, further strengthening inner resilience.
Embrace Flexibility and Adaptability
Life is filled with uncertainties and unexpected challenges. Cultivate flexibility and adaptability by embracing change as a natural part of the human experience. Rather than resisting or fearing change, view it as an opportunity for growth and learning.
A gentle approach to healing emphasizes the importance of fluidity in responding to life’s ups and downs, promoting resilience through the ability to bend without breaking.
Engage in Meaningful Activities
Pursue activities that align with your values and bring a sense of purpose and fulfillment to your life.
Whether it’s volunteering, pursuing a creative passion, or engaging in advocacy work, finding meaning in your daily activities can enhance resilience by providing a sense of direction and significance.
Practice Emotional Regulation
Develop skills for managing difficult emotions in healthy and constructive ways. This may involve learning to identify, name, and express your feelings, practicing self-soothing techniques, or seeking relational and professional support when you need it.
Regulating emotions is a key part of the healing process and fosters resilience by enhancing emotional stability and coping abilities. Name your emotions, acknowledge them, and allow yourself the space to feel what you feel.
Cultivate Self-Compassion
Develop a compassionate attitude towards yourself, acknowledging your strengths and weaknesses without harsh self-judgment. Treat yourself with the same kindness and understanding you would offer a friend facing difficulties.
All of us have a past and wounds we need to heal from, and when we learn to reckon with these experiences instead of shoving the under the rug, we bolster resilience in the face of adversity.
Nurture Supportive Relationships
Surround yourself with individuals who uplift and support you. Cultivate meaningful connections with friends, family, or support groups where you can share your experiences and receive empathy and encouragement.
Holistic healing recognizes the power of supportive relationships in promoting resilience, providing a sense of belonging and validation that strengthens your inner resources.
Set Healthy Boundaries
Establish clear boundaries in your personal and professional life to protect your well-being. Learn to say no to activities or relationships that drain your energy or compromise your values.
By honoring your boundaries, you assert your needs and priorities, fostering a sense of autonomy and self-respect essential for resilience.
Practice Self-Care Rituals
Dedicate time out of your day to self-care activities that nourish your body, mind, and spirit.
This could include exercise, healthy eating, adequate sleep, journaling, or engaging in hobbies that bring you joy. Learn to emphasize the interconnectedness of your physical, emotional, and spiritual well-being, recognizing self-care’s importance in building holistic resilience.
Seek Professional Support
Don’t hesitate to reach out to therapists, counselors, or coaches trained in trauma-informed care to support you on your journey toward inner strength and resilience.
Professional guidance can provide you with tools and strategies tailored to your unique needs, helping you navigate challenges and cultivate greater resilience.
Practice Gratitude
Cultivate a mindset of gratitude by regularly reflecting on the things you’re thankful for in your life. Gratitude practices have been shown to enhance resilience by shifting focus away from negative thoughts and emotions towards appreciation and positivity.
Incorporate gratitude into your daily routine through journaling, expressing thanks to others, or simply taking a moment to savor life’s blessings.
Cultivate Optimism
Build a positive outlook on life by reframing negative experiences and focusing on potential growth opportunities. Cultivating optimism involves cultivating a belief in your ability to overcome challenges and adapt to adversity.
Holistic healing modalities encourage the cultivation of optimism to promote resilience, emphasizing the power of positive thinking in shaping your reality.
Practice Forgiveness
Let go of resentments and grievances by practicing forgiveness towards yourself and others. Holding onto anger and bitterness can weigh heavily on your psyche, hindering your ability to bounce back from setbacks.
By practicing forgiveness, you free yourself from the emotional burdens of the past, allowing space for healing and resilience to flourish. This will certainly be a process and won’t happen overnight, so processing it with someone you trust who has your best interests at heart is essential.
Engage in Reflective Practices
Take time to reflect on your experiences, both past and present, to gain insight and perspective. Journaling, contemplation, or engaging in therapy can help you process emotions, identify patterns, and learn from your experiences.
Incorporate reflective practices that integrate body awareness with cognitive insights, promoting holistic healing and resilience.
Cultivate Mind-Body Awareness
Develop a deeper connection between your mind and body through practices such as yoga, tai chi, or dance. These practices promote somatic awareness, helping you tune into bodily sensations and emotions, and facilitating greater self-regulation and resilience.
By cultivating mind-body awareness, you enhance your capacity to navigate stress and adversity with grace and resilience.
Practice Assertive Communication
Learn to assertively communicate your needs, preferences, and boundaries in your interactions with others. Assertive communication involves expressing yourself honestly and respectfully while also listening to and considering the perspectives of others.
By advocating for yourself effectively, you strengthen your sense of self-worth and agency, essential components of resilience.
Cultivate a Growth Mindset
Embrace challenges as opportunities for growth and learning rather than viewing them as threats or failures. Cultivating a growth mindset involves believing in your capacity to develop skills and overcome obstacles through effort and perseverance.
By reframing setbacks as temporary setbacks and focusing on the lessons they offer, you cultivate resilience and adaptability in the face of adversity.
Practice Self-Reflection and Integration
Take time to integrate insights gained from your experiences into your sense of self and identity. Reflect on how past challenges have shaped you and identify the strengths and resources you’ve developed as a result.
Integrating these insights into your self-concept can foster a deeper sense of self-awareness and resilience, empowering you to face future challenges with confidence and resilience.
Connect with Nature
Spend time in nature regularly to rejuvenate your spirit and cultivate a sense of connection with the natural world. Whether it’s going for a hike, gardening, or simply taking a walk in the park, immersing yourself in nature can have profound effects on your mental and emotional well-being.
Holistic healing recognizes the healing power of nature in promoting resilience, offering opportunities for reflection, renewal, and restoration of inner strength.