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.

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.

Five Reasons to Start a Journal

Five Reasons to Start a Journal

Here are five reasons why journaling is a great habit to develop:

  1. It can help you clarify your thoughts and organize your ideas.
  2. It can boost your creativity.
  3. It can improve your memory.
  4. It can help you relieve stress and anxiety.
  5. It can be a great way to track your progress and accomplishments.

Most people know that in order to be successful, they need to set goals and work hard to achieve them. However, what many people don’t realize is that to reach their goals, they also need a plan of action. That’s where journaling comes in. By writing down your goals and the steps you plan to take to achieve them, you create a roadmap for success that you can refer back to time and again.

Journaling helps us make a strong connection between what we think and how we feel. By writing down our deepest thoughts, we create a record of who we are and why we do things. As a result, journaling can help you gain greater insight into your own behavior by making connections between your emotions and your actions that would otherwise be hidden from view.

One of the best things about journaling is that it can boost your creativity. By writing down your thoughts and ideas, you give yourself the opportunity to explore them in more depth. You also allow yourself to experiment with different styles and formats. As you gain experience, you may find that specific techniques work better than others.

Journaling can boost your creativity!

If you journal consistently, you’ll gain a clearer idea of what’s going on in your life and how you feel about it. Your thoughts and feelings can be captured in written form, which can provide valuable insights into the past when revisited later. Journaling is also one of the best ways to improve your memory because it forces you to recall memories that might otherwise fade away with time.

When you write down your deepest thoughts and feelings on paper, it’s as if they take on a life of their own. This process alone helps to relieve stress and anxiety by taking some of the burdens off our minds, allowing us to forget about our problems for a while so that they don’t overwhelm us. Additionally, studies have shown that writing about our issues can help us solve them, so journaling can even act as a way to overcome the causes of stress.

Everyone likes to think that they’re special and unique, but too often, we fall into patterns of behavior that make it seem like we’re all more similar than different. Journaling is one way to break out of this pattern because writing down your personal thoughts and experiences makes you stand out from everyone else around you. As a result, journaling can also be an effective tool for boosting self-confidence, making people feel good about themselves and what they have achieved in life.

A Journal can keep you organized.

With organization being such an important factor at work and school these days, many people turn to technology for help with managing their schedules and staying on top of their assignments. But while technology is efficient, it doesn’t leave us with the same sense of accomplishment that writing down our goals by hand can provide. As a result, journaling can effectively boost your productivity because it allows you to see all of your hard work in one place.

If you’re genuinely committed to achieving success in life, the best thing you can do for yourself is to start a daily journaling habit right now. The sooner you begin this practice, the better your chances of committing yourself to build a solid foundation for a lifetime of personal growth and accomplishments. So what are you waiting for? Get started today!

How to start a journal

One way to get started with journaling is to find a journal that speaks to you. Some people prefer journals with lined paper, while others prefer journals with blank paper. If you’re someone who likes to be creative, you may want to find a journal that has prompts or space for drawing. The most important thing is to find a journal that makes you feel inspired and motivated to write.

Another way to get started with journaling is to set aside a specific time each day for writing. This can be in the morning, evening, or somewhere in between. Choose a time when you won’t be disturbed and have enough time to write in-depth about your thoughts and feelings.

Journaling is a powerful tool for improving your perception of the world and yourself. Journal writing also promotes positivity and self-confidence because as we write down thoughts and feelings that would otherwise fade away with time, they take on a life of their own. This process alone makes us feel good, which leads to productivity boosts when we see all of our hard work laid out before us in one place! If any of this sounds like something you would like to try, why not start today!

Avoiding being unhappy does not lead to happiness. – Hector

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