STEP 1. Build Your Resilience
Pressure is an inevitable factor in everyday modern life – but it doesn’t need to lead to stress. Building our resilience helps increase our ability to handle pressure and respond positively both physically and psychologically.
Resilience is the ability to adapt to adversity in such a way that you come through it unharmed or even better for the experience – it is often referred to as our ability to bounce back.
It won’t make problems disappear but it will give you the ability to see past them and find enjoyment in life whilst handling stress more effectively.
Becoming more resilient reduces the likelihood of us suffering from stress and gives us the ability to recover from periods of pressure.
We can’t always control what happens to us but we can control how we respond and adapt to difficult situations. And we can always ask for support and help so that we don’t become isolated.
There are 4 basic areas of resilience determined by our sets of behaviour and attitudes:
- Physical Wellbeing
- Mental Wellbeing
Making positive changes in one area will naturally bring benefits in the other areas too.
How Can I Build My Resilience?
Research has shown that while some of us seem to be naturally resilient, these behaviours can also be learned. We can all develop better coping skills to overcome obstacles.
Here are 5 techniques that you can focus on to foster your own resilience:
1. Keep Calm
Staying calm in difficult situations helps to balance your perspective and restore a sense of inner peace. Try to keep your breathing relaxed and deep to control feelings of anxiety. Inhale through your nose and breathe deeply from your abdomen (not your chest). Relaxation techniques such as yoga and pilates can help you learn new skills – speak to your onsite Fitness Team to find out more information on courses available.
2. Stay Physically Relaxed
Regular exercise routines and stretching will help to reduce your muscle tension. Why not explore holistic treatments as a form of relaxation – we offer various massage sessions from deep tissue, to Reiki and acupressure – contact your Fitness Centre to find out which treatments are available.
3. Nurture Yourself
Diet and nutrition is key– when under pressure it is easy to neglect your own needs. During periods of crisis common reactions are a loss of appetite, ignoring exercise and sleep disturbances. You wouldn’t let your car run out of fuel – so your body should be no different. Drinking enough water each day helps to prevent dehydration and exhaustion – NHS sources recommend we consume 1.2 litres of fluid daily, approximately 8 glasses. Fresh fruit and vegetables and remembering your 5 a day will help you stay healthy too.
4. Establish Goals
Developing realistic goals provides a sense of accomplishment and purpose. You could set yourself short term personal goals to reach or create a challenge as part of a group. Take part in one of our induction plans and we guarantee hitting a realistic 30 day goal. The sense of achievement through setting goals is powerful and having targets gives you something to work towards whether it’s learning a new skill, running a 10k race or taking part in a marathon.
5. Get Support
Building social relationships with others helps us stay connected.
Why not consider joining a fitness class at the gym – from Zumba or Boxcercise to circuit training or spinning – participating in exercise as part of a group can help boost your sense of achievement.
The Route to Resilience
On your journey remember that resilience comes from:
- Taking care of yourself
- Perspective and optimism
- Reaching out and helping others
- Building positivity
- And using your strengths
Looking after yourself – through health, fitness and the need for relaxation and peace – will give you the strength and balance to deal with challenging situations.
The road to resilience enables us to reach our full potential and have a positive impact on others.