How to Build a Mental Resiliency Plan

How to Build a Mental Resiliency Plan

We have all heard about resiliency to help with our mental health. But, what exactly is resiliency? And more importantly, how do we become more resilient? In this post, we will dive into how to build a mental resiliency plan.

What Is Resiliency?

Resilience is defined as a biological or psychological ability to cope with stress. It also includes the capacity to maintain a healthy emotional state when faced with challenges and adverse conditions. When we talk about resiliency in mental health, we are often talking about the second part of that definition, the capacity to maintain a healthy emotional state.

Resilience is how we cope emotionally with challenges and hardships. So, the bigger question becomes, how do we make ourselves more mentally resilient?

Many things can make us more resilient, but mental health professionals agree on some of the most important ones. Here are four key ways to help improve mental resilience:

1. Optimism

The first way mental health professionals suggest increasing mental resilience is through optimism. When faced with a difficult situation, it can be easy to become pessimistic and focus on the negative. But, mental health professionals suggest that you can become more resilient to mental illness symptoms by developing an optimistic attitude toward challenges.

There are many ways that you can become more optimistic. Mental health professionals suggest finding outlets for positive self-talk. It is essential to avoid using language that focuses on negativity, like “I will never get better.” Instead, mental health professionals suggest using language that focuses on the positive.

They also recommend that you take notice of small successes, like when you can go a day without using negative language and acknowledge them. Mental health professionals suggest increasing optimism by finding a creative outlet or learning something new. Using mental health techniques in your daily life also helps improve mental strength and resiliency to mental illness symptoms.

2. Purpose

The second way mental health professionals suggest increasing mental resilience is by finding purpose. This includes establishing goals that increase feelings of meaning in your daily life, like spending more time with loved ones or trying to get more exercise.

This is where finding a hobby can give your mind something else to focus on to help you find meaning in life. I know many people who suffer from depression, and this has helped them quite a lot. It gives them something to work for. I personally love to fly-fish or tie my own flies. It’s incredible how much better I feel after a morning spent in a river. The act of immersing myself in an activity that places me in the middle of nature with all of the sounds, smells, and sights has been incredibly beneficial for me.

Another great way to add purpose is to volunteer. Volunteering has long been shown to elevate mood and mental health in various ways. It can give you a sense of purpose and belonging. Doing good for others releases mental health chemicals like serotonin and dopamine, making us feel good. It can also increase social ties and provide a positive distraction from mental health struggles.

Having trouble finding volunteer opportunities? Check out your local Rotary club. Rotarians are a worldwide business organization, and professional leaders are united to create positive, sustainable change in their communities. If that isn’t for you, check out the local Kiwanis or Lions clubs. Both are community-oriented service organizations that strive to meet community needs. Through volunteer service, members develop leadership and team-building skills and a sense of personal responsibility and empowerment.

Working in the trenches as an adult can be deeply satisfying. Still, you can’t deny that there is something exceptional about volunteering. There’s just something extra rewarding about helping those in need and making a positive impact on your community and yourself in the process.

When mental health symptoms take over your life, it can be easy for your days to blend together and become unfulfilling. When this happens, you might lose focus on the most important things in your life. However, mental health professionals suggest that by finding meaning in your daily routine, you can improve mental resilience.

3. Positive mental health practices

The third way mental health professionals suggest increasing mental resilience is through positive mental health practices. This includes getting enough sleep every night, avoiding alcohol and drugs, eating good food, exercising daily, meditating or praying, and surrounding yourself with supportive people.

In my experience, this is the most challenging goal to accomplish for first responders, especially for police and firefighters. There is a closed culture that exists in these professions. The result is that our first responders tend to only associate and talk to other first responders. The result of this tight social circle is a lot of complaining.

Its human nature to sit around and complain about the organization or profession as a whole. At the end of the day, all of this complaining amounts to nothing. Nothing is changed, nothing is solved, and in fact, you’re left with more feelings of negativity and hopelessness.

To break that cycle:

  1. Expand your social circle.
  2. Join a new social circle.
  3. Join a running club.
  4. Join a Crossfit gym.
  5. Join a church group.

Literally anything. Just make sure it’s not filled with people in the same industry.

I tend to not talk ‘cop’ with other people when I’m off-duty. I made that change years ago, and my mental health has never been stronger.

4. Stable relationships

The fourth way mental health professionals suggest increasing mental resilience is through stable, positive relationships with others. This includes getting help from other people, whether your therapist or friends and family members. Having other supportive people in your life can help decrease mental illness symptoms and make you more resilient to mental health challenges.

Previously in this article, we talked about finding friends outside of your industry. Really commit to them. Find ways to open up and openly share with them so that you can stay mentally healthy. It’s about having healthier mental habits.

On the flip side, there are also unhealthy mental habits that you should try and stop. These include: trying to do everything yourself and never relying on others for help; avoiding talking about your mental health with others because of fear or shame; shutting down if someone confronts you – instead take their feedback and adapt it to your mental health habits.

Being resilient does not mean that you have to go it alone and always be okay. It actually means facing mental illness without falling apart or giving up hope that things will get better. Many mental health professionals can help with this journey, so do not hesitate to reach out for support.

Conclusion

As mental health professionals agree, resiliency is something that you can learn and improve upon. They suggest focusing on optimism, finding purpose in your daily routine, practicing positive mental health practices, and building good relationships with others as ways to increase mental resilience. As mental health symptoms decrease, mental strength and resiliency to mental illness symptoms increase too.

How To Use A Bullet Journal For Productivity

How To Use A Bullet Journal For Productivity

In this blog post, we’ll talk about using the bullet journal method for boosting personal productivity. The system is a simple and effective way of managing your time and staying on top of tasks that need to be done. It’s not just a fad – it’s been around since the 1950s!

What is the Bullet Journal Method?

The bullet journal method works by using a list-like system rather than a rigid organization. This allows you to make changes quickly and easily without any hassle or stress. You can tweak your schedule with ease based on what comes up in life without feeling like everything is out of order.

Here are five reasons why the bullet journal method is more effective at boosting personal productivity:

The Bullet Journal is entirely customizable.

The bullet journal method is customizable, so you can make it work for your own individual needs. You can decide what type of journal to use, what kind of bullet system to use, and what layout works best for you. This flexibility makes the bullet journal perfect for anyone who wants to be more productive.

One of the great things about bullet journals is that you can use them for various purposes. You can use them to track your personal finances, keep track of your daily to-dos, plan out your blog posts or social media calendar, and more. The possibilities are endless!

Bullet Journaling has completely changed my productivity game. Not only am I able to keep better track of what needs to be done on any given day, but my overall levels have decreased dramatically because I’m not wasting time trying to remember what needs to be done.

A Bullet Journal is Adaptable to Your Life

You’re in control – there’s no need to adhere to someone else’s rules or system. You can create your own bullet journal system that works best for you. This way, you’ll be more likely to stick with it and see results. You can keep it basic (which is what I do), or you can become very elaborate, adding artwork, sketches, notes, and more.

It’s a tracking master.

A bullet journal is a great way to keep track of your tasks and goals, which can help you better manage your time. By seeing where your time is going, you can make changes to ensure that you’re spending it in the most productive ways possible.

One way to use a bullet journal for productivity is by creating a weekly layout. This will help you plan out your week and see what tasks need to be done each day. You can also include a monthly overview to get an idea of what needs to be done in the coming weeks.

Another great way to use a bullet journal for productivity is by using it as a goal tracker. By tracking your goals, you can keep tabs on your progress and make sure that you’re staying on track. You can also set deadlines for yourself and create mini-goals along the way to help keep you motivated.

The bullet journal is anything but stagnant. There are so many spreads and variations that your options are virtually limitless! And, with the ability to add in whatever works best for you – there’s genuinely no way it can go wrong.

Your life. Organized.

A bullet journal is a great way to keep yourself organized and top of things. You can keep track of everything in your life – from appointments and deadlines to tasks and ideas. All your information is in one place, so you don’t have to search for it frantically. Plus, bullet journals are customizable, so you can make them work for you.

You can add a bullet journal to your daily routine in just 15 minutes. Here’s how:

– Choose a notebook and some pens. You’ll want something with ruled pages and a soft or hardcover, like the Leuchtturm1917. That’s my personal go-to.

– Decide on your layout. The basic layout has three sections: calendar, to-do list, and notes. But you can customize it however you see fit.

– Set up your index with all the weeks of the year, and mark important dates like holidays or anniversaries on each week.

– Write out January 2022 in the first box of your calendar section; this will be where you plan for next month (this can also go under “notes” depending on your layout).

– Start filling in your to-do list with things you need to get done this week.

– Under “notes,” write down any ideas or thoughts that come to mind.

Once you’ve got the hang of it, bullet journaling can become a stress reliever and help keep you organized and on track.

My Personal Bullet Journal

I write out my tasks and things I am tracking every day. I find that re-writing what I need to do each day helps me stay engaged with my work. It helps keep me focused and ready to tackle any challenges thrown at me.

Conclusion

Bullet Journaling is more than just a fun way to stay organized. It’s also an effective tool that can help you achieve your goals and manage your time better, all while feeling more relaxed in the process. To get started with bullet journaling today, try one of these three methods: choosing a layout (basic or elaborate), using it as a goal tracker for specific targets, or starting by writing out what needs to be done each day before anything else. The key here is customization – which means there are no rules for bullet journaling! Just decide on how this would work best for you and start getting things down on paper so that you’re able to track everything in one place without any clutter.

Developing Grit: The Best Way to Improve Your Life

Developing Grit: The Best Way to Improve Your Life

You know that feeling you get when you’re at the bottom of a canyon, looking up? You can’t see anything but the sky. And it’s so quiet all around you. The only sound is your breathing and maybe some water dripping from rocks in the distance. It’s like nothing else exists because there are no other people or buildings to remind you this world isn’t yours alone. Suddenly, it feels like anything is possible – which sounds ridiculous considering how many things are stopping us from doing what we want with our lives every day. But that feeling doesn’t lie – grit breaks through barriers by sheer force of will.

Ok, maybe you’re not a rock climber, but you can relate to the symbolic context here. Because in the real world, there are barriers. There’s always something stopping us from doing what we want with our lives. Except for this time, it’s not water dripping down a rock face but real-life responsibilities like mortgages or car payments. Maybe it’s disappointment or the loss of a loved one. The point is, something is standing between where we are and where we want to be.

So, how do we get to where we want to be? The answer: grit.

Grit is a hot word in the business and leadership world. It’s a new buzzword. We want to know, what is grit, and how do we get it?

What is Grit?

Grit is defined as perseverance and passion for long-term goals. It’s the ability to overcome challenges while staying focused on success. Grit can be considered determination or courage in an objective, especially compared to IQ or talent. Some studies have found that grit is a stronger predictor of success than other factors, such as social intelligence or IQ. One study showed that students with determination and focus were more likely to earn higher grades in school. Other studies have shown that people passionate about their interests and willing to work hard to achieve them tend to do better in life.

The Gritty Formula

Is the formula for grit really that simple? Determination plus focus equal grit?

Grit is a hard thing to quantify, making it very important in the world of mental toughness.

It all starts with passion. If you’re not passionate about what you’re doing, then you won’t have the drive required to succeed.

But passion alone isn’t enough to succeed.

You need discipline, focus, and determination if you want to turn your passion into reality. And it’s these attributes that combine together to form grit. When someone is gritty, they are determined not to give up until the goal has been realized. Their determination is on their goals, and their discipline means that they will work diligently to achieve those goals. In other words, grit is the stick-with-it-ness that you need to succeed.

Now that we know what grit is let’s look at how to get it.

How to get Grit?

We saw previously that grit is a function of determination plus focus. Determination is a function of passion. So, the first thing we need to do is become passionate about something. But, this isn’t always easy because many factors influence passion. It is essential to recognize that everything requires effort and energy. For example, if you want to be passionate about reading novels, you need to make an effort to do it every day. Of course, this may not always be possible because of external factors. Sometimes you might be too tired. Sometimes you may not have time because of other activities like school and work. It is essential to prioritize these things and make an effort every day; otherwise, your determination will falter. People who lack passion also lack determination. Once your passion fades, your goal accomplishment rate drops.

The formula for passion is simple. Think about it every day. Never get tired of thinking about it. When you are not thinking about it, remember to do so. Keep doing it every day. That’s what passion is all about. It’s a straightforward concept, but many people don’t find the time in their busy schedules to think passionately even though they want that in life. Passion Comes from familiarity and expertise.

What is focus?

The second part of grit is a focus. Not regular focus, but an extreme focus. Most of the time, you will find yourself focusing on a specific skill to improve. Still, sometimes it’s just knowing what target to focus on is the most important. This is where focusing on the actual process becomes essential. Like most remarkable achievements, the real accomplishment rests in the journey that got us there. Don’t get caught up in the destination, the final product, or the goal. Get lost along the way in what you can learn and how far you’ve come. This is when the magic happens.

Be determined to hit your goals. Focus on the process to get yourself there. Be prepared to do whatever it takes. Success requires hard work and sacrifices. Take pride in your career. Bring your best every day. Enjoy the journey. One way to focus on your journey is to look to where you want to end up. Work backward to set goals from the end product. Be focused on each small task along the way. Let’s be honest. No one wants to struggle. No one wants to work hard and get little in return. No one wakes up excited for the next challenge or opportunity to make you feel like you can’t breathe.

Grit and success.

In a recent study, a research team at the University of Pennsylvania analyzed data from a large sample of university students and found that grit was the best predictor of academic performance. In another recent study led by Duckworth herself, researchers tracked 875 teenagers for two years. They found that those who possessed a combination of self-control and grit were less likely to exhibit problem behaviors than their less gritty peers—and more likely to succeed in life.

Grit is challenging. Being gritty means accepting new challenges and finding ways to master them. Grit is not a talent. It’s a lifestyle, and it can be learned. The people who tell you grit is something you’re born with are wrong. In fact, developing grit might just be the most important thing you can do to improve your life, both at work and beyond. A large body of research shows that people who stick with difficult things are more likely to succeed than those who don’t. A similar factor may also determine life satisfaction. As Churchill once said, “When you’re going through hell, keep going.”

Be Passionate

It is essential to be passionate about your goals and not get tired of them. Passion comes from familiarity and expertise, so if you want more passion in your life, spend time every day thinking about it and doing what you love. Grit means accepting new challenges and finding ways to master them; grit can also come with a lifestyle that needs self-control or willpower. Acknowledging the struggle will lead to success in life at some point! Be gritty when faced with complex tasks because it’s worth the effort. Even when challenging, there are many benefits for being determined enough to see things through.

Whether you are struggling through a difficult period in your life or stuck in your passionless job, there’s something for everyone to learn from this post on grit! Sometimes, it is challenging to find motivation and joy in life sometimes–the best way to do so is by working towards a goal.

Four Reasons Why You Should Start a Podcast For Your Business

Four Reasons Why You Should Start a Podcast For Your Business

Podcasting is a great way to share your message with the world. It can help you reach a new audience, and it’s a great way to connect with your followers. Many people are unaware of its benefits, but there are many perks to starting your podcast for your business. To name just four, podcasts can help you reach new audiences, grow your followers and help connect with them on a deeper level, all while boosting your brand! This article will explore these benefits in more detail.

A Podcast can help you reach new audiences.

Podcasting can be highly beneficial for your business. First and foremost, podcasts are a great way to help you reach new audiences. Podcast listeners are interested in the content, so they tend to be the most loyal of all listeners. You can use your podcast as a way to communicate directly with your customers. Podcasts also help you reach thousands of people at one time instead of just one or two individuals. You can share information that will be helpful for others within your niche. The first step to take if you want to start a podcast is to decide your goal and who it will target. Your podcast must appeal to a specific audience, so having a plan in place will ensure that you reach this exact demographic.

A Podcast can help you grow your followers and your brand.

Podcasts are a great way to grow your followers. Podcasts work on two levels. First, they can be a great source of information for your followers and fans. Second, they can be a great way to establish yourself as an expert.

You need to do several things if you want your podcast to be successful. First of all, produce content that is useful and educational. Second, use the right tools for creating and distributing your podcasts. Third, promote your podcast on social media and company web pages.

A Podcast can help you connect with your audience.

Podcasts are a great way to connect with your current customers and build loyalty. We started one for our non-profit, Frontline Freedom. The messages we share are directly tied to self-improvement and mental health geared towards first responders. The podcast has been a great vehicle to get our content and news out. As most first responders are driving around in a car all day, listening to our podcast was a great way to help spread our brand. Additionally, podcasts can help you improve your brand awareness and credibility.

A Podcast can boost your brand.

Podcasting can help boost your brand by increasing awareness. An effective podcast marketing campaign requires personality, consistency, and good planning.

To ensure you get the maximum benefit for your time invested in this medium, here are some things to keep in mind when launching your podcast promotion plan.

There are numerous examples of businesses that have been successful with podcasts. One, in particular, is an American company called MailChimp, which offers email marketing services.

Their weekly podcast has amassed over 1,500,000 listeners (and growing), and their blog has received 78 million views in 2013 alone. Their client list includes prominent companies like Airbnb and National Geographic, but most of their customers are small businesses. Launching their podcast offering has been a great success for their business, as it’s had a positive impact on their brand. The podcast has allowed them to expand the reach of MailChimp and create an emotional connection between the brand and its customers.

How to Start a Podcast

Starting a podcast is quite simple. There are several platforms and small pieces of equipment that you need. The first thing you need is a microphone. It can be cheap, such as a USB microphone or something more professional like a Shure SM7B. Secondly, you need a recording device. This could be a laptop, a digital audio recorder, or a smartphone. Recording software is also required (Garage Band is the most basic) and finally editing software (Logic Pro).

Next, you will need somewhere to host your podcast. At Frontline Freedom, we use PodBean. They offer a complimentary service which is excellent for testing the waters. You could also use Libsyn, one of the top podcast hosting companies.

Once you have recorded your first episode, the next step is to get people listening! The most successful way to market any podcast is through social media. Twitter and Facebook are great ways of getting the word out there about your show.

Conclusion

If you want to brand your company, expand the reach of your product or service, and make emotional connections with potential customers, starting a podcast might be just what you need. However, how best to do this–whether it’s creating a weekly show that will attract new listeners each week or building up an archive of episodes for people searching through iTunes podcasts on their own–may depend mainly on your business niche. With these four reasons in mind, though, we hope you feel ready to start making plans for launching a successful podcast marketing plan!

The 9-Minute Morning Routine

The 9-Minute Morning Routine

Many people find themselves scrambling in the morning to get ready for work and school. If you’re one of these people, you know that it can be hard to stay on top of things like your appearance and your environment. You may also struggle with feeling organized and focused in the morning when so much is going on around you. This article will teach you to develop a morning routine that can help make your mornings more manageable and more enjoyable while keeping everything under control.

A morning routine is a set of habits that you do every morning to start your day off on the right foot. There are many reasons why you may want to develop a morning routine. For example, having a morning routine can help you feel more organized and focused during the day, especially if you have a busy schedule. Additionally, taking some time for yourself in the morning can be relaxing and help you prepare for the day ahead.

How to develop a morning routine

One of the best ways to develop a morning routine that works for you is to start small. Begin by adding one or two habits to your morning routine and work your way up from there. Some good habits to consider are waking up early, drinking a glass of water, eating a healthy breakfast, getting in a workout, and taking some time for yourself to relax and prepare for the day ahead.

If you’re not sure where to start, try picking one or two habits from this list and commit to doing them every morning for a week. Once you get into the habit of doing these things every morning, you can add more patterns to your routine.

My routine consists of setting my alarm for one hour before getting up for work. This allows me not to feel rushed when waking up. I keep a water bottle on my nightstand and take a drink as soon as I wake up. I don’t hit the snooze button and make it a point to sit up in my bed when my alarm sounds. I head downstairs and make breakfast, including coffee and eggs.

All in all, that process takes me 9-minutes. After that, I’ve got nearly a full hour. I go to the gym for 38 minutes, catch up on the news, journal, and find new ideas for blog posts for the next twenty minutes. Then, I hit the shower and start my day off. The 9-minute routine has changed my life, and I’m sure it can change yours too.

Use what works for you

It’s important to remember that everyone works differently, so try not to compare yourself to other people or get discouraged if you slip up every once in a while. Everyone has days where they don’t feel like doing their morning routine, but having a set of morning habits will make your mornings easier over time.

In the end, creating a morning routine is all about personal preference and tailoring it to fit your needs as best as possible. Once you have developed a routine that works for you, stick with it until it becomes a habit. Doing this will make you more productive throughout the day and become more engaged with your work and life and keep the balance between the two.