15 Ways to Build a Resilient Mindset
No matter what life throws at you, a resilient mindset is the key to getting through any and all sh*t.
So what is a resilient mind?
As the world becomes increasingly chaotic, there is a direct impact on our lives at some level. Whether you’re dealing with relationship issues, financial struggles, chronic health problems, or uncertainty about what the future holds (a big one right now) - any combination of these things can send us on a downward spiral where the mind and body spin in fear, anxiety, stress or chronic fight-or-flight-freeze mode. When we have a resilient mindset, we can observe how we respond to life’s challenges from a place of detachment, neutrality and objectivity.
Have you ever tried stopping everything for a few minutes and just observed your thoughts? Are they positive or negative self-talk? Are they frantic and flitting, from one thought to the next? Are they full of worry? Do you hyper-react to whatever you’re hearing from others or the news headlines? Are you replaying past experiences, pain or troubling thoughts? Are your thoughts constantly weighing you down?
Scientific studies show there is a direct relationship between the health of our minds and our physical bodies. Healthy thoughts translate into healthy bodies. Many of us are familiar with the brain-gut connection. Chronic inflammatory thoughts in the mind typically result in a chronically inflamed digestive system which can lead to a host of autoimmune and other chronic diseases that so many people suffer from.
A healthy, resilient mindset is therefore the key to feeling well at both a physical and mental level. Change your thoughts and your body will thank you in infinite ways.
So how do we build a resilient mindset? Here are 15 simple ways to cultivate it each day irrespective of what sh*t is unfolding around you:
1. Use positive self-talk.
Words matter! Notice your internal dialogue at several points throughout the day. Do you wake up in the morning complaining about a sore back? Do you complain about the weather? Consider shifting your self-talk to a more positive tone. Even if a body part isn’t feeling awesome that morning, shift your attention to what’s working well and thank your body for getting you out of bed. If it’s a rainy day, acknowledge that precipitation is needed for nature to thrive. Can’t seem to find the upside in a situation, geez, maybe the government’s yo-yo pandemic mandates have got you down? Switch your anxious thoughts to something positive you have control over in the present moment. Check in with yourself throughout the day to notice how you’re talking to yourself about whatever is going on in your life, and mindfully choose positive words.
2. Practice meditation.
Meditation doesn’t need to be complicated. Simply sit in silence for a few minutes, ideally twice a day or whenever you can. You can close your eyes or gaze at a candle flame or any soothing image. Sit with whatever is making you feel uncomfortable (or comfortable) and just notice the feeling from a place of self-love, free from self-judgment. Observe your thoughts and gently let them go. Meditation provides an opportunity for your mind and soul to rest and reconnect with the Divine energy of the universe. When practiced regularly, meditation can help you become a detached observer of your thoughts and can build more conscious decision-making.
3. Practice yoga or martial arts.
A simple daily practice of yoga, tai chi or any form of martial arts trains your mind and body to be in present moment awareness. The human body thrives and performs better with focus and mindset. Combined with breath work, yoga or any form of martial arts calms the mind, nervous system, releases negative emotions, boosts your mood and creates mental clarity; these are amazing health benefits that last the entire day and can create real, vibrant health over time.
4. Breathe with intention.
Stop right now and notice how you’re breathing. Is your breath shallow, up in your chest or are you able to take some deep breaths that make their way down to your belly? Shallow breathing does not allow for oxygen to hit your entire body, including your brain. When we breathe with intention, that is, taking the time to breathe deeply at various points during the day, we can calm our mind and nerves instantly. All it takes is 5-10 deep belly breaths the next time you’re stuck in traffic, waiting in line at the supermarket check-out or washing dishes. As your mind begins to calm down over time, you’ll begin to notice how your perspective on whatever is going on in your life begins to shift too.
5. Spend more time outside.
Get out and walk each and every day no matter what the weather is like. Fresh air invigorates the mind and can even alleviate a headache and stave off depression. Find other ways to enjoy the outdoors and notice the sunshine, clouds, rain, wind, snow and marvel in the beauty of nature on each day. Walk barefoot on the grass or squish your feet in the sand and dip your toes in the ocean. Connecting daily with Mother Nature is the ultimate prescription for creating a resilient mindset.
6. Turn off the Tell-a-Vision.
Your TV tells a vision. Pay attention to what your mind is consuming on the TV. Are you streaming Netflix each night? What types of channels and programming do you gravitate towards? Just observe your TV viewing habits and see how they are influencing your thoughts and beliefs – and do they serve your higher good? For example, if you have been watching violent shows, have you become more anxious, depressed, withdrawn or hostile towards others, or maybe more judgmental about yourself? If you watch a lot of sports or comedy shows, is that your escape from reality? TVs are designed to channel your thoughts in a certain direction (hence we have a gazillion channels we can subscribe to), and numb the brain’s ability to think critically over time. As with anything else, consume your favourite shows in moderation and your mind will begin to see the world differently.
7. Limit your intake of news and social media.
News and social media might seem inescapable because they are everywhere. Including the proliferation of fake news. Who really knows what’s true anymore yet we are bombarded with branded messaging on specific stories 24/7. The world’s news content is propagated by a handful of media networks and if you’ve noticed, the same messaging including photos (often altered) are shared at exactly the same time around the world. We are typically influenced by big media and big tech to follow a particular narrative on any major story and we will be blasted with that messaging from all major networks worldwide irrespective of the country you’re in. There are plenty of newsworthy stories but only a few are specifically curated by the media lords to influence our thoughts, beliefs, behaviour and opinions. An oversaturation of our minds from news and social media clearly affects our ability to think clearly, critically and make sound decisions; it can even affect our physical health in the form of more headaches, anxiety, depression, insomnia and many chronic stress-related problems. Protect and preserve your mind from the onslaught of news and social media by limiting your exposure to them – it could be for a few minutes once or twice a day, and most definitely not before bedtime.
8. Prioritize relaxation, rest and sleep.
Just like your body, your mind needs downtime. Adequate rest and sleep are needed to repair and rejuvenate neural pathways which keep your mind sharp. Most people need between 7-9 hours of solid, uninterrupted sleep to feel refreshed, alert and productive the next day. Relaxation is important for the mind too: a massage, a warm bath and any other form of self-care that gives your mind a break will be beneficial to your mental health. Supplements when used correctly can also help with getting a good night’s sleep – ask me for details to help you set up the perfect blissful sleep routine.
9. Adopt healthy nutritional habits.
You know the saying, you are what you eat. This includes your mind. Your mental clarity and sharpness is dependent on what you consume every day. Consuming certain foods on a regular basis can help boost short-term and long-term brain health, and keep neurodegenerative diseases like Alzheimer’s and Parkinson’s away. Foods such as blueberries, wild salmon, avocadoes, broccoli, dark chocolate, coffee, nuts and seeds contain flavonoid antioxidants and omega-3 fatty acids that reduce inflammation throughout the body and brain and have anti-aging properties too. Avoid overconsumption of alcohol and recreational marijuana which dull the mental faculties; check your prescription drugs to see if there any contraindications that could affect your mental health.
10. Read some books.
There’s something to be said about picking out a book, sitting down, flipping the pages and just reading it cover to cover. Rather than reading a book on your tech device, a good physical book is gentler on your eyes, visually appealing and soft to touch. Reading books on a regular basis of a variety of genres keeps your mind engaged, reduces stress levels and cultivates a sense of joy and fulfillment – it’s a great feeling to be immersed in a best-selling page-turner that makes you forget about the world for some time. Studies have shown that when you read an e-book, less information is retained because people tend to skim the material while expending greater effort scrolling and searching the text. When people read physical books, there is a deeper understanding and retention of information, plus the sheer enjoyment factor that boosts overall brain health.
11. Develop a hobby, learn to play a sport or pick up a new language.
When you try to learn something new, you are challenging your mind to think differently. Is there an activity you’ve always wanted to try? Just do it and get outside of your comfort zone. When you challenge your mind to learn something new, you’re building new neural pathways that keep your mind fresh, adaptable and sharp.
12. Listen to uplifting music.
The right music for you depends on what you like! Your favourite music can reduce stress and depression, and improve your mood, energy and concentration levels. Listen to different types and frequencies of music and notice how your mind responds and what it prefers. In Ayurveda, certain types of music can also nurture mind-body health and build mental resilience. For more information, check out my recently published book, The Little Book of Grounding: 75+ simple ways to restore balance to your mind-body-spirit using ancient Ayurvedic teachings for today’s world.
13. Build social connections.
Keep your social connections strong and surround yourself with people who support you unconditionally. Set clear boundaries with those people who deplete your energy and cause mental stress. A resilient mind is not dependent on social connections, rather it is enhanced by the quality of the relationships you have with others. Choose wisely where possible, be open to new social connections and know how to recognize energy suckers and how to limit interactions with them to preserve your mental health and well-being.
14. Capture your daily thoughts in a journal.
A daily journal is a great way to capture thoughts, ideas, dreams, plans for the future and anything that comes to your way. A daily writing ritual can also help with processing difficult emotions, seeing any situation on paper for what it really is, and making clearer decisions.
When you reflect on your writings over a period of time, you’ll notice patterns in your thinking and you’ll be able to see how your mind has shifted, the choices you’ve made along the way and the results of those daily choices. Reading about your past can help inform future decisions and can even uncover your true potential. For specific techniques on how to journal to build a resilient mindset, contact me here.
15. Practice daily gratitude and prayer.
Cultivating a daily practice of gratitude and prayer (if you’re inclined to do so) are time-proven ways to build a resilient mind. Irrespective of whatever sh*t is unfolding in your day, there is always something to be grateful for. But sometimes, when everything seems so dark, overwhelming and beyond our control, surrendering to the Divine Creator can be our only option. Prayer is unfamiliar to so many of us, so don’t feel alone or intimidated by the idea if you haven’t prayed before. If you’re interested in exploring how to cultivate gratitude and prayer in a non-denominational way, contact me here to book a consultation.
A resilient mind means you’re able to:
Free your mind of clutter that doesn’t serve you
Create space to effectively process whatever sh*t is coming your way on any given day, and then are able to quickly release all of it with ease and grace
Remain calm, sharp and focused each day – you instinctively know how to ground yourself during uncertain times (by listening to those tiny whispers deep inside!)
Turn anxious, negative thoughts into opportunities and even excitement!
Take decisive action that’s for your higher good, even if no one else sees your reality, and step forward confidently with your decisions
Step out of fight-flight-freeze mode with greater self-awareness, grace and COURAGE.
A resilient mind is like a diamond in the rough. It remains rock solid and has the potential to sparkle with brilliant clarity.
Even if you commit to practicing just a few of these things over a period of time, you’ll gain a whole new level of mental clarity to make it through anything coming your way.
No matter what you’re dealing with, this too shall pass. Every challenge we are presented with is for our higher evolution at this specific time in this lifetime.
The mind is everything. What you think you become. - Buddha
Need more inspiration? Check out this week’s amazing find: everydaypower.com.
Have a beautiful week, braveheart friends!