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Resilience

7 protection factors with practical exercises

"Resilience is the immune system of the mind," says our expert Holger Ohmann. A sentence to remember – and that reminds us how important it is to develop not only physical strength but also mental strength.

Life is throwing up challenges all the time: stress at work, private worries, social insecurities. But there is one way to deal with everything better – and that starts with every individual alone.

[Translate to English:] Bild Holzmensch mit Schutzhelm und Regenschirm

 

Resilience with the ability to manage crises, not to be ground down by reverses and to come out of difficult situations with additional strength. In the interview (see the blog entry: Resilience, respect, strength) Holger Ohmann's emphasis is clear: it is not a fixed talent that a person may or may not have, but a process that we can actively shape. And best of all: even small steps on this path can have major effects.

The object is not to train every day or to function perfectly at any time. It is enough to make time for yourself consciously. Perhaps once a week, perhaps once a month. The important factor is to examine your inner self, and to ask yourself: how am I doing now? What do I need? This is the way to build up an important protective shield against the wide range of challenges that face us in life. The following protective factors can be used as strategic signposts.

Read the complete interview with Holger Ohmann:

To the interview

The 7 protective factors of resilience – your personal signpost

Pop-up mentality – acceptance as the key to strength

[Translate to English:] Icon, weiße Rakete auf türkisem Kreis

Sometimes life is what it is. And to accept that can be incredibly liberating. If you cannot change a situation, then your strength lies in how you deal with it.

Exercise:
Close your eyes and imagine that you are looking into a blue sky. Your thoughts are like clouds – just let them pass. This is how you establish space for clarity and serenity.

Optimism – turn your gaze to what you value

[Translate to English:] Icon, lächelnder weißer Smiley auf türkisem Kreis

Optimism does not mean looking through rose-tinted glasses. It means consciously seeing the positive – even when times are hard. Gratitude, attentiveness and a vision for the future will help you develop a stable inner attitude.

Exercise:
Keep a gratitude diary. Record three things that made you smile every day. This will train your perception of what is good in daily life.

Risk management – be realistic about yourself

[Translate to English:] Icon, weiße Hand mit erhobenem Zeigefinger auf türkisem Kreis

What can I really achieve? Where are my limits? These questions will help you to avoid overload. At the same time, the aim is to see yourself with all advantages and disadvantages – with care and honesty.

Exercise: 
Create a personal resource list. Write down what you can do well, what you are proud of and what has helped you in the past. Also write down what you find difficult – not for self-criticism but for honest self-examination. This will give you a realistic image of your options.

Stress regulation – consciously release the pressure

[Translate to English:] Icon, weißer Strichmensch im Schneidersitz auf türkisem Kreis

Stress is part of life. But you can learn to regulate it. Find out what you enjoy: movement, breathing exercises, walking among the trees or simply a moment of relaxation. Ask yourself what made me smile today? What makes me relax?

Exercise: 
Try the 4-7-8 breathing technique: breathe in for 4 seconds, hold your breath for 7 seconds, and then breathe out for 8 seconds. Repeat four times. This simple exercise can help calm your nervous system and reduce stress.

Self-efficacy – going from thinking to acting

[Translate to English:] Icon, weißer muskulöser Oberarm auf türkisem Kreis

You are not a plaything of circumstances. You have influence – even if it appears to be small. Ask yourself: what can I do to improve my situation? There may be examples around you that could encourage you.

Exercise: 
Write a list with three small items that you can do today to feel better or to improve your situation. It may be a telephone call, a walk, an explanatory discussion or clearing out a corner in your home. Small steps work – and strengthen your feeling of self-efficacy.

Social support – accepting help is also strength

[Translate to English:] Icon, zwei weiße Menschen klatschen ab auf weißem Grund

No one has to do everything alone. It is a sign of strength to realise when you need support. Networks, friendships, professional help – all this can be your protective shield.

Exercise:
Practise consciously saying "No". And make a personal list of contacts who can help you in different situations.

Future orientation & gallows humour – lessons learnt from a crisis

[Translate to English:] Icon, weiße Glühbirne auf türkisem Kreis

Every crisis represents an opportunity. Maybe not at once – but after some time you can see what you can learn from it. Humour helps with establishing a distance. And knowing that you have succeeded in mastering a difficult period gives you the strength you need for the next challenge.

Exercise:
Write about how you managed previous crises. Hang up this "record of success" somewhere you can see it as a memento of your resilience.

Your resilience is a gift – and you can maintain it daily

Resilience is a valuable asset in our hands, and it should be protected and maintained for the long term. It does not mean being invulnerable. It means knowing yourself, trusting yourself and renewing yourself again and again. You do not need to be perfect in all things. But when you work with the seven protective factors you are laying the foundation stone for life with greater stability, serenity and joy in life.

And in conclusion, something worth noting: everything that we need is already available and is a hidden treasure just waiting for us to unearth it.

 

Image: AdobeStock_894552500_Von izzuan

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