By Miriam Stropel

Boosting resilience: Tips from us

Competitive pressure, increased demands at work, social conflicts, personal crises – there are countless things that can trigger stress. According to a study by Pronova BKK, every second person in our society feels that they are at risk of burn-out. The increasing number of physical and mental illnesses triggered by stress is also worrying. However, if you recognise the warning signs early on and take preventive measures, you can avoid getting to this point. You don't need to book an expensive retreat in order to boost your resilience against stress. You already have everything you need inside yourself: when you become aware of your inner capabilities, you strengthen your resilience and thus your mental toughness.

What is resilience?

Some people are able to cope with stressful situations better than others – they have a higher level of resilience. Even though this term has become more present in the media in recent years, it is not a buzzword. It comes from the field of psychology. Resilience describes mental toughness, i.e. the ability to overcome adversity and thus protect one’s mental health. Those who possess this quality are able to cope better with difficult periods in life and even emerge stronger from them as a result. There are many factors that affect resilience. Resilient people believe in their own abilities and act proactively in order to shape and improve their lives the way they want. When facing adversity, these people are confident in finding a solution and don’t feel helpless and powerless. Resilience can be trained Many people acquired resilience in early childhood. This is especially true if they received loving support from their parents and had many positive experiences with others. However, this ability can also be trained as an adult. We would like to give you some tips on how you can strengthen your resilience with the help of internal and external resources. If you become aware of your own resources and draw on them in a crisis situation, they can help you cope with the situation better.

Resources to boost resilience

1. Mindfulness Mindfulness is one of the most important inner resources available to us. One way to train mindfulness is through meditation. A study by Carnegie Mellon University has shown that adopting a daily meditation practice increases resilience when facing stressful situations. Try to look inward every day and become aware of your thoughts, feelings and bodily sensations without judging them. Mindfulness trains the ability to accept things as they are — an important key to boosting resilience. Accept negative experiences and understand that they are as much a part of life as the positive ones. The important thing is not to lose faith in yourself and your own capabilities. Mindfulness training can help you with this too, because it strengthens another inner resource: self-efficacy.

2. Believing in yourself Self-efficacy is one of the most important qualities resilient people possess. Take responsibility for your life and understand that it is within your power to control it. If you believe in your own strength, you can handle even the most difficult tasks with more confidence. Build your self-esteem by recognising your strengths. What are you particularly good at? Think about what you have achieved in your life so far and the things you have accomplished this year. Which of your qualities and talents have helped you? Have faith that they will help you continue to achieve your goals.

3. Your social network Your relationships with others form part of the external resources that can boost your resilience. Having a strong social network is one of the most important factors to protect you from stress. It’s less about quantity and more about quality. Think about which people in your life are really good for you. Unfortunately, we often neglect our social contacts in favour of our job. It is important to invest time in cultivating your friendships and relationships. Maintaining close emotional bonds with others will help you cope with stress because they give you a sense of security in knowing that you are not alone. It is enormously helpful to exchange ideas with others and to get a different perspective. Physical closeness is another wonderful means to combat stress – sometimes you just want to be held tightly. If you want to strengthen your relationships, try to communicate in a mindful way and really listen to the other person. Lastly, you should try to be authentic and not pretend to be someone else. Stand by your views and practise speaking up when you don't like something. This may take some effort at first, but the more you do it, the easier it will be. This is the only way to attract people into your life who fit your values and who will support you in difficult times.

4. Nature as a source of strength One resource that is usually very easy to access is nature. It sounds so obvious, but most of us rarely use this source of energy. This is especially true when we spend most of the day in the office, in the car or within our own four walls. Just looking at a tree can strengthen your immune system and your resilience. Of course, this effect is even stronger if you regularly take time for a walk in the forest or city park. Breathe in the fresh air, listen to the gentle rustling of the leaves and feel your connection with nature. If you train your resilience and become aware of your inner and outer sources of strength, you can significantly contribute to protecting yourself against excessive stress and bouncing back faster after facing adversity. This is not about becoming completely indestructible, but about being better able to deal with difficult situations.