5 PRACTICAL STRATEGIES FOR BUILDING RESILIENCE
Discover how to build a rock solid foundation that will give you the strength to thrive, no matter the circumstances.
People overestimate their resilience - by a lot!
in one american study, 83 percent of respondents stated they had high mental and emotional resilience. only 47 percent of those people actually demonstrated high level resilience skills when tested
Why should that concern you?
Because a huge body of research has made it abundantly clear that resilience is the key to not only coping with life’s difficulties, but growing and thriving in the process.
With enough resilience, you become unstoppable because you can master change, thrive under pressure and bounce back from any setback.
The good news is more than fifty years of research has proven that resilience is built by attitudes, behaviours and social support systems that can be cultivated by anyone.
To put it simply - you CAN learn to be more resilient.
We’ve put together the five most effective strategies for building resilience to share with you. They come from Paul Blackburn, world leader in the personal growth and mindset field, and stem from decades worth of coaching, instructing and courses on reaching your true potential.
Implement these five practical strategies and you’ll have the strength and fortitude to thrive, no matter the circumstances.
1. ACCEPT WHAT YOU CANNOT CHANGE
There are innumerable things in your life that you cannot control. In fact, if you spent any decent amount of time thinking about how little of what goes on in your life you really control, you might end up feeling a bit powerless.
But - the one thing you do control is far more important than anything else. You control you. Your thoughts, your emotions, your actions, your beliefs, the way you respond to the world around you - that is 100% within your control.
When you put your resources in an area where you can have measurable impact, you’ll feel empowered and confident. If instead, you spend loads of time worrying about events you cannot control, you’ll end up feeling lost, helpless and powerless.
So - accept what you cannot change and spend your time and energy focusing on what you can.
According to a study by ohio state university, only 16% of those surveyed have the ability to cope 'extremely well' with a new negative life experience.
2. PRACTICE GRATITUDE
The practice of gratitude is one of the most proven methods for building resilience.
Countless studies have confirmed that increased resilience is one of the primary benefits of habitually (that is, every single day) focusing on and appreciating the positive things in our lives.
Daily gratitude practice is most often done by writing in a gratitude journal or diary at the end of the day, answering questions like:
- What am I grateful for today?
- Who am I grateful for today?
- What was the best thing that happened to me today?
- What am I most looking forward to about tomorrow?
the type of chronic stress common for those with
low resilience is associated with harmful health
consequences such as high blood pressure,
a weakened immune system, anxiety,
depression, insomnia, heartburn,
indigestion and heart disease.
3. NURTURE YOUR RELATIONSHIPS
Human beings are deeply social creatures - we need a strong connection with our network of loved ones in order to truly flourish. Our relationships are crucial for well being both in times of challenge and also in happiness.
High quality close personal relationships allow us to share our experiences and emotions, give and receive support, look for solutions to problems, and gain feedback and perspective when we need it.
To boost your resilience - get connected. Make a deliberate effort to nurture your relationships, because they are a huge part of what will sustain you when times get tough - and they’re a fantastic way to share the joy and excitement when life is good.
More than half of Australian students (Years 4-12) lack the skills
to deal with life’s difficulties, a survey has found.
One third of girls felt unhappy, depressed and lacking confidence.
One in three boys reported that they were constantly under strain and experienced issues with confidence.
4. PRACTICE COMPASSION
The practice of compassion - both towards others and ourselves - is an incredibly effective, evidence based method for improving resilience.
When we do something nice for someone the brain releases oxytocin, which leads to increased self esteem, higher self confidence, increased energy and even improved levels of happiness and positivity.
When building resilience, treat everyone you interact with, including yourself, with plenty of compassion and empathy.
Employees with high resilience have 46% less percevied stress than those with low resilience
“The evidence is in: resilience has a measurable, proven effect on your bottom line,” says Jan Bruce, co-founder and CEO of meQuilibrium. “Resilience isn’t just a nice-to-have, but a foundational business imperative because having a happier, less stressed, more engaged and focused workforce delivers higher productivity, lower healthcare costs, less absenteeism - and better overall financial performance.”
5. PRACTICE MEDITATION & MINDFULNESS
Over the last several decades, a considerable amount of science has proven that meditation and mindfulness practices breed resilience. There are far too many studies and benefits to list here - suffice it to say, there are enormous physical, mental and emotional benefits to be gained from these two practices.
There are myriad versions of both meditation and mindfulness, all of which are worth experimenting with. The regular practice of any of them will boost resilience dramatically - so start small and discover what works for you. The most important thing is to get one or both into your life on a daily basis.
high level resilience skills are associated with significant and meaningful differences in stress levels wellbeing, longevity and life satisfaction
COULD BUILDING RESILIENCE BE ANY EASIER?
"I had no idea it could be so easy to build resilience. I’ve applied these strategies and now I feel strong and confident. I know I can handle anything that comes my way. Thank you Paul.”
"I’ve used tips 2 and 5 (gratitude and mindfulness) regularly since I found your article - I can’t believe the difference. I’m so much more resilient and my self-esteem has improved too.”
“I’ve been struggling with life's challenges for the last few years. All those times something would go wrong…I’d be a complete drama filled mess. Quantum Orange helped me get off the emotional rollercoaster and build resilience - now when something goes wrong I know I can handle it. I’ve never felt more capable. Thank you for giving me my life back Paul and team!”
If you knew you had the strength and fortitude to overcome any challenge what would your limits in life really be?
This is more than a new tool, tip or strategy.
It’s a fail-proof formula. Use it and
3 PART VIDEO COURSE
THE RESILIENCE FORMULA
Discover the 3-step formula highly resilient people use to ensure their ability to bounce back from life’s challenges is unshakeable. You'll also learn:
- FAIL-PROOF FORMULA
- FOUR KEYS TO LONG TERM RESILIENCE
- POWERFUL STRATEGIES & TOOLS
- HARNESS STRENGTH & FORTITUDE
Just last week I encountered a challenge that would normally have set my business back weeks, but I worked through it and achieved a positive outcome that will also increase income in the next few months. Thank you Paul! I'm looking forward to the next Success Lab session."
"I was doing fine before I joined the Quantum Orange community but now I’m hitting it out of the park!! I had no idea that some simple tools and techniques coupled with a wonderful support system could have such an extraordinary impact on my life. I’m kicking my goals, making fantastic decisions and taking massive action. I’m really happy - I feel like me, but 110% better!"